Category: Members

Make sure to go to How this page works first if you haven’t yet.

Set Your Pace

• If you’re a beginner at meal prep: Be prepared to set aside 2-3 hours. Once mise en place is complete, all of these recipes can be completed one by one.
• If you’re a meal prep pro, use the sequenced steps below: These steps give you the flexibility to cook items simultaneously in a sequence of events.
• Be sure to set timers and check on food items to avoid overcooking. Sequencing will save you time and meal prep can be done in 1-2 hours.

Meal Prep Run Down

1. Pre-heat the oven to 400F. (Note: The recipe for the Balsamic Baked Chicken indicates baking it at 425F, however, to streamline the prep, you can bake it at 400F. You may have to cook the chicken for an additional 5 to 10 minutes. Use a thermometer to check that it cooks to an internal temperature of 165F).
2. Start preparing the items that require the oven and place them on sheet pans and baking dishes. These recipes are the Sweet Potato Egg Frittata, Baked Tilapia, Balsamic Baked Chicken, and Sweet Potato Wedges.
3. Then, start preparing the items that require the stovetop such as the Grilled Balsamic Steak and Pork and Shrimp Egg Roll in a Bowl Recipe.
4. Finally, assemble the yogurt.
5. When everything is finished cooking, plate everything up in containers, and let them cool before refrigerating.

If you’re sequencing your meal prep, be sure to keep an eye on everything! Make sure food is kept refrigerated under 40F degrees until ready to eat.

Assembly Tips

• Evenly divide meals according to the serving size
• Let all items cool before placing them in the refrigerator
• Keep all items refrigerated under 40F until ready to eat or reheat
• Breakfast: The yogurt can be served chilled, while the egg frittata can be reheated in the microwave
• Lunch: Both the tilapia and balsamic chicken can be reheated in the microwave while the salad ingredients and coleslaw can be served celery chilled
• Dinner: Both meals can be reheated in the microwave, while the salad ingredients can be served chilled

Extra Flavors and Substitutions

• Raspberries: Feel free to swap out with another fruit such as blueberries, diced apples, or diced pears
• Tilapia: You can also use any kind of fish such as cod, halibut, or salmon
• Sweet Potato: If you don’t want to have sweet potato, you can use a regular potato
• Ground Pork: You can also use ground turkey, ground chicken, or ground beef as a substitute
• Supplement meals with additional snacks such as fresh veggies and fruit for additional daily caloric needs. You can use lime/lemon and olive oil in place of salad dressing

Extra Leftover Ingredients Not Used

• Protein: Freeze any uncooked meats and save for a later recipe, or you can cook the full amount, and freeze the portion that you do not eat, and save for later use.
• Fruit: Use leftover fruit in smoothies, on top of yogurt, or with your cereal
• Veggies: Freeze any leftover veggies for later use. Use leftover herbs in omelets or other dishes for the weekend

What Else

Make sure to go to How this page works first if you haven’t yet.

Set Your Pace

• If you’re a beginner at meal prep: Be prepared to set aside 2-3 hours. Once mise en place is complete, all of these recipes can be completed one by one.
• If you’re a meal prep pro, use the sequenced steps below: These steps give you the flexibility to cook items simultaneously in a sequence of events.
• Be sure to set timers and check on food items to avoid overcooking. Sequencing will save you time and meal prep can be done in 1-2 hours.

Meal Prep Run Down

1. Pre-heat the oven to 400F. (Note: The recipe for the Baked BBQ Chicken indicates baking it at 425F, however, to streamline the prep, you can bake it at 400F. You may have to cook the chicken for an additional 5 to 10 minutes. Use a thermometer to check that it cooks to an internal temperature of 165F).
2. Start preparing the items that require the oven and place them on sheet pans and baking dishes. These recipes are the Sausage Egg Frittata, Sheet Pan Sausage with Roasted Veggies, BBQ Chicken, and Spaghetti Squash.
3. After the Spaghetti Squash cooks, let it cool before shredding the squash flesh with two forks.
4. Then, start preparing the items that require the stovetop such as the Honey Raisin Granola and the Stir Fry Shrimp with Spaghetti Squash, and the Spaghetti Squash with Sausage and Peppers.
5. When everything is finished cooking, plate everything up in containers, and let them cool before refrigerating.

If you’re sequencing your meal prep, be sure to keep an eye on everything! Make sure food is kept refrigerated under 40F degrees until ready to eat.

Assembly Tips

• Evenly divide meals according to the serving size
• Let all items cool before placing them in the refrigerator
• Keep all items refrigerated under 40F until ready to eat or reheat
• Breakfast: Both meals can be reheated in the microwave
• Lunch: Both meals can be reheated in the microwave. Serve the celery sticks chilled
• Dinner: Both meals can be reheated in the microwave

Extra Flavors and Substitutions

• Sausage: You can use your choice of sausages such as beef sausage, Italian pork sausage, or chicken sausage.
• Celery Sticks: Feel free to use any kind of raw veggies to serve with the chicken such as carrot sticks or sliced cucumber.
• Spaghetti Squash: If you don’t want to bake your own spaghetti squash, there are pre-cooked products that you can purchase. Check the frozen vegetable aisle for pre-cooked frozen options or check the pasta aisle for dried package options that you can boil in water
• Supplement meals with additional snacks such as fresh veggies and fruit for additional daily caloric needs. You can use lime/lemon and olive oil in place of salad dressing

Extra Leftover Ingredients Not Used

• Protein: Freeze any uncooked meats and save for a later recipe, or you can cook the full amount, and freeze the portion that you do not eat, and save for later use.
• Fruit: Use leftover fruit in smoothies, on top of yogurt, or with your cereal
• Veggies: Freeze any leftover veggies for later use. Use leftover herbs in omelets or other dishes for the weekend

What Else

Make sure to go to How this page works first if you haven’t yet.

Set Your Pace

• If you’re a beginner at meal prep: Be prepared to set aside 2-3 hours. Once mise en place is complete, all of these recipes can be completed one by one.
• If you’re a meal prep pro, use the sequenced steps below: These steps give you the flexibility to cook items simultaneously in a sequence of events.
• Be sure to set timers and check on food items to avoid overcooking. Sequencing will save you time and meal prep can be done in 1-2 hours.

Meal Prep Run Down

1. Pre-heat the oven to 400F. (Note: The recipe for the Baked Chili Spiced Chicken indicates baking it at 425F, however, to streamline the prep, you can bake it at 400F. You may have to cook the chicken for an additional 5 to 10 minutes. Use a thermometer to check that it cooks to an internal temperature of 165F).
2. Start preparing the items that require the oven and place them on sheet pans and baking dishes. These recipes are the Baked Apple Cinnamon Oatmeal, Baked Chili Spice Chicken with Hominy and Squash, Honey Soy Baked Salmon, and the Roasted Bokchoy. Place all items in the oven to bake.
3. Meanwhile, start preparing the items that require the stovetop such as the Grilled Asian Skirt Steak, Black Bean and Corn Soft Tacos, Cilantro Eggs and Black Beans, and Squash Noodles.
4. When everything is finished cooking, plate everything up in containers, and let them cool before refrigerating.

If you’re sequencing your meal prep, be sure to keep an eye on everything! Make sure food is kept refrigerated under 40F degrees until ready to eat.

Assembly Tips

• Evenly divide meals according to the serving size
• Let all items cool before placing them in the refrigerator
• Keep all items refrigerated under 40F until ready to eat or reheat
• Breakfast: Both meals can be reheated in the microwave
• Lunch: Both meals can be reheated in the microwave. Serve the salad ingredients chilled. You can also separate the black bean tacos from the tortillas to keep it from getting soggy
• Dinner: Both meals can be reheated in the microwave

Extra Flavors and Substitutions

• Black Beans: You can use your choice of beans such as pinto beans.
• Hominy: If you can’t find hominy, you can use corn
• Apple: You can use pears as another fruit option
• Bok Choy: You can use asparagus, broccoli, or broccolini as another vegetable option
• Chicken Thighs: If you want a leaner meat, you can use chicken breast or chicken tenderloins
• Supplement meals with additional snacks such as fresh veggies and fruit for additional daily caloric needs. You can use lime/lemon and olive oil in place of salad dressing

Extra Leftover Ingredients Not Used

• Protein: Freeze any uncooked meats and save for a later recipe, or you can cook the full amount, and freeze the portion that you do not eat, and save for later use.
• Fruit: Use leftover fruit in smoothies, on top of yogurt, or with your cereal
• Veggies: Freeze any leftover veggies for later use. Use leftover herbs in omelets or other dishes for the weekend

What Else

Make sure to go to How this page works first if you haven’t yet.

Set Your Pace

• If you’re a beginner at meal prep: Be prepared to set aside 2-3 hours. Once mise en place is complete, all of these recipes can be completed one by one.
• If you’re a meal prep pro, use the sequenced steps below: These steps give you the flexibility to cook items simultaneously in a sequence of events.
• Be sure to set timers and check on food items to avoid overcooking. Sequencing will save you time and meal prep can be done in 1-2 hours.

Meal Prep Run Down

1. First, prepare the chicken in the Instant Pot since this will take the longest to cook. You can also start boiling the eggs.
2. Next, prepare the red bell pepper and brussels sprouts in the Air Fryer. (Note: The recipe for the Instant Pot Shredded BBQ Chicken says to bake the broccoli and the corn in the oven while it cooks, however, you can use the Air Fryer instead. Just cook it at 360F for 8 minutes)
3. Meanwhile, start preparing the items that require the stovetop such as the pan-fried salmon with the polenta and the polenta pancakes.
4. Then, assemble all of the cold items such as the blueberries and salad ingredients.
5. When everything is finished cooking, plate everything up in containers, and let them cool before refrigerating.

If you’re sequencing your meal prep, be sure to keep an eye on everything! Make sure food is kept refrigerated under 40F degrees until ready to eat.

Assembly Tips

• Evenly divide meals according to the serving size
• Let all items cool before placing them in the refrigerator
• Keep all items refrigerated under 40F until ready to eat or reheat
• Breakfast: Serve the blueberries and eggs chilled. The polenta cakes can be warmed up in the microwave. Serve the fruit chilled
• Lunch: If you are preparing these meals in advance, separate the bread for the sandwiches from the filling to prevent them from getting soggy. You can assemble the sandwiches the day you eat the meals
• Dinner: Both meals can be reheated in the microwave

Extra Flavors and Substitutions

• Blueberries: You can use your choice of fruit to serve with boiled eggs.
• Flatbread: If you can’t find flatbread, you can use a hamburger bun or regular toasted bread.
• Brussels Sprouts: If you want to streamline your vegetables, you can also substitute with broccoli.
• Salmon: You can cook your choice of fish such as cod, halibut, or tilapia
• Supplement meals with additional snacks such as fresh veggies and fruit for additional daily caloric needs. You can use lime/lemon and olive oil in place of salad dressing

Extra Leftover Ingredients Not Used

• Protein: Freeze any uncooked meats and save for a later recipe, or you can cook the full amount, and freeze the portion that you do not eat, and save for later use.
• Fruit: Use leftover fruit in smoothies, on top of yogurt, or with your cereal
• Veggies: Freeze any leftover veggies for later use. Use leftover herbs in omelets or other dishes for the weekend

What Else

Make sure to go to How this page works first if you haven’t yet.

Set Your Pace

• If you’re a beginner at meal prep: Be prepared to set aside 2-3 hours. Once mise en place is complete, all of these recipes can be completed one by one.
• If you’re a meal prep pro, use the sequenced steps below: These steps give you the flexibility to cook items simultaneously in a sequence of events.
• Be sure to set timers and check on food items to avoid overcooking. Sequencing will save you time and meal prep can be done in 1-2 hours.

Meal Prep Run Down

1. Pre-heat the oven to 400F.
2. Next, prepare the items that require the oven such as the diced potatoes and bell peppers for breakfast, pine nut crusted tilapia, and the rosemary chicken with the potatoes and artichokes
3. Meanwhile, start preparing the items that require the stovetop such as the pan-fried tofu with sauteed spinach and tomato, and the scrambled eggs.
4. Then, assemble the items for the watermelon salad and smoothie ingredients.
5. When everything is finished cooking, plate everything up in containers, and let them cool before refrigerating.

If you’re sequencing your meal prep, be sure to keep an eye on everything! Make sure food is kept refrigerated under 40F degrees until ready to eat.

Assembly Tips

• Evenly divide meals according to the serving size
• Let all items cool before placing them in the refrigerator
• Keep all items refrigerated under 40F until ready to eat or reheat
• Breakfast: Serve the smoothie chilled, while the scrambled eggs with bell peppers and potatoes can be reheated in the microwave. Serve the prosciutto chilled and slice the avocado the same day you plan to eat the meal to prevent it from browning too early
• Lunch: The watermelon salad can be served chilled. If prepping in advance, keep the watermelon and balsamic glaze separate from the salad and mozzarella to keep it from getting soggy. The tofu can be reheated in the microwave
• Dinner: Both meals can be reheated in the microwave

Extra Flavors and Substitutions

• Proscuitto: If you can’t find prosciutto, you can also use bacon or deli ham
• Watermelon: If you don’t want to have too much leftover, you can use canteloupe or honeydew for the recipe, or you can save the extra watermelon for a snack
• Tilapia: You can also substitute this with any white fish such as cod or halibut.
• Chicken: If you prefer a leaner cut of meat, you can use chicken breasts or chicken tenderloins
• Supplement meals with additional snacks such as fresh veggies and fruit for additional daily caloric needs. You can use lime/lemon and olive oil in place of salad dressing

Extra Leftover Ingredients Not Used

• Protein: Freeze any uncooked meats and save for a later recipe, or you can cook the full amount, and freeze the portion that you do not eat, and save for later use.
• Fruit: Use leftover fruit in smoothies, on top of yogurt, or with your cereal
• Veggies: Freeze any leftover veggies for later use. Use leftover herbs in omelets or other dishes for the weekend

What Else

Make sure to go to How this page works first if you haven’t yet.

Set Your Pace

• If you’re a beginner at meal prep: Be prepared to set aside 2-3 hours. Once mise en place is complete, all of these recipes can be completed one by one.
• If you’re a meal prep pro, use the sequenced steps below: These steps give you the flexibility to cook items simultaneously in a sequence of events.
• Be sure to set timers and check on food items to avoid overcooking. Sequencing will save you time and meal prep can be done in 1-2 hours.

Meal Prep Run Down

1. Pre-heat the oven to 400F.
2. Next, prepare the items that require the oven such as the savory bread pudding, primavera stuffed chicken breasts, oven-baked chicken tenders, salmon and snow peas, and roasted corn with potato hash. (Note: the recipe for the chicken tenders indicates baking it at 425F, however, to streamline the oven temperature for all of the other recipes, you can cook it at 400F. Just be sure to monitor the internal temperature of the chicken and make sure it reaches 165F)
3. Meanwhile, start preparing the items that require the stovetop such as the balsamic pears with almonds and the grilled balsamic steak.
4. When everything is finished cooking, plate everything up in containers, and let them cool before refrigerating.

If you’re sequencing your meal prep, be sure to keep an eye on everything! Make sure food is kept refrigerated under 40F degrees until ready to eat.

Assembly Tips

• Evenly divide meals according to the serving size
• Let all items cool before placing them in the refrigerator
• Keep all items refrigerated under 40F until ready to eat or reheat
• Breakfast: The yogurt can be served chilled, while the bread pudding can be reheated in the microwave
• Lunch: Both the stuffed chicken breast and tenders can be reheated in the oven while the salad and veggie sticks can be served chilled
• Dinner: Both meals can be reheated in the microwave

Extra Flavors and Substitutions

• Yogurt: Feel free to use apples instead of pears and also toast any kind of nuts you have on hand
• Snow Peas: If you can’t find snow peas, you can use snap peas or any other non-starchy vegetable such as asparagus or green beans
• Steak: Instead of regular potatoes, you can also roast butternut squash or sweet potato.
• Supplement meals with additional snacks such as fresh veggies and fruit for additional daily caloric needs. You can use lime/lemon and olive oil in place of salad dressing

Extra Leftover Ingredients Not Used

• Protein: Freeze any uncooked meats and save for a later recipe, or you can cook the full amount, and freeze the portion that you do not eat, and save for later use.
• Fruit: Use leftover fruit in smoothies, on top of yogurt, or with your cereal
• Veggies: Freeze any leftover veggies for later use. Use leftover herbs in omelets or other dishes for the weekend

What Else

Make sure to go to How this page works first if you haven’t yet.

Set Your Pace

• If you’re a beginner at meal prep: Be prepared to set aside 2-3 hours. Once mise en place is complete, all of these recipes can be completed one by one.
• If you’re a meal prep pro, use the sequenced steps below: These steps give you the flexibility to cook items simultaneously in a sequence of events.
• Be sure to set timers and check on food items to avoid overcooking. Sequencing will save you time and meal prep can be done in 1-2 hours.

Meal Prep Run Down

1. Pre-heat the oven to 400F and roast the asparagus and red bell pepper.
2. Next, prepare the BBQ Pork Ribs in the Air Fryer. While the ribs are cooking in the Air Fryer, start assembling the Shrimp Kebabs.
3. After the Ribs finish cooking, cook the Shrimp Kebabs in the Air Fryer.
4. Meanwhile, start preparing the items that require the stovetop such as the Grilled Hawaiian Chicken and Pineapple, and Grilled Steak.
5. Then, whisk together the scrambled eggs for the omelet and prepare the batter for the oatmeal pancakes.
6. Lastly, cook the omelette and the pancakes o the stove top
7. When everything is finished cooking, plate everything up in containers, and let them cool before refrigerating.

If you’re sequencing your meal prep, be sure to keep an eye on everything! Make sure food is kept refrigerated under 40F degrees until ready to eat.

Assembly Tips

• Evenly divide meals according to the serving size
• Let all items cool before placing them in the refrigerator
• Keep all items refrigerated under 40F until ready to eat or reheat
• Breakfast: Both meals can be reheated in the microwave
• Lunch: Both the shrimp and grilled chicken can be reheated in the microwave, serve the salad ingredients chilled
• Dinner: Both meals can be reheated in the microwave

Extra Flavors and Substitutions

• Omelet: Feel free to add other fillings to the omelet such as extra veggies or crumbled breakfast sausage
• Kebabs: You can use also use your choice of veggies such as zucchini and mushrooms
• BBQ Ribs: Serve with a side of green beans, salad, or even mashed potatoes
• Supplement meals with additional snacks such as fresh veggies and fruit for additional daily caloric needs. You can use lime/lemon and olive oil in place of salad dressing

Extra Leftover Ingredients Not Used

• Protein: Freeze any uncooked meats and save for a later recipe, or you can cook the full amount, and freeze the portion that you do not eat, and save for later use.
• Fruit: Use leftover fruit in smoothies, on top of yogurt, or with your cereal
• Veggies: Freeze any leftover veggies for later use. Use leftover herbs in omelets or other dishes for the weekend

What Else

Make sure to go to How this page works first if you haven’t yet.

Set Your Pace

• If you’re a beginner at meal prep: Be prepared to set aside 2-3 hours. Once mise en place is complete, all of these recipes can be completed one by one.
• If you’re a meal prep pro, use the sequenced steps below: These steps give you the flexibility to cook items simultaneously in a sequence of events.
• Be sure to set timers and check on food items to avoid overcooking. Sequencing will save you time and meal prep can be done in 1-2 hours.

Meal Prep Run Down

1. First, pre-heat the oven (or toaster oven) to 400F. Then, heat up the meatballs according to the packaging instructions.
2. Next, place the corn on a baking dish and roast it in the oven.
3. Meanwhile, start preparing the items that require the stovetop such as the sesame ginger turkey meatballs with squash noodles, shrimp with bok choy and sweet potato rice, and the honey granola.
4. Then, assemble the southwest chicken coleslaw, sesame ginger chicken coleslaw, and strawberry yogurt parfait.
5. When everything is finished cooking, plate everything up in containers, and let them cool before refrigerating.

If you’re sequencing your meal prep, be sure to keep an eye on everything! Make sure food is kept refrigerated under 40F degrees until ready to eat.

Assembly Tips

• Evenly divide meals according to the serving size
• Let all items cool before placing them in the refrigerator
• Keep all items refrigerated under 40F until ready to eat or reheat
• Breakfast: The granola can be reheated in the microwave, while the yogurt can be served chilled
• Lunch: Serve both coleslaw salads chilled
• Dinner: Both meals can be reheated in the microwave

Extra Flavors and Substitutions

• Granola: Use any kind of dried fruit. You can also swap out the honey with maple syrup or agave nectar
• Meatballs: You can use any meatballs such as beef, chicken, or pork
• Sweet Potato Rice: If you can’t find sweet potato rice, you can use cauliflower rice
• Pasta: Feel free to use your choice of pasta or whatever you have on hand in your pantry
• Supplement meals with additional snacks such as fresh veggies and fruit for additional daily caloric needs. You can use lime/lemon and olive oil in place of salad dressing

Extra Leftover Ingredients Not Used

• Protein: Freeze any uncooked meats and save for a later recipe, or you can cook the full amount, and freeze the portion that you do not eat, and save for later use.
• Fruit: Use leftover fruit in smoothies, on top of yogurt, or with your cereal
• Veggies: Freeze any leftover veggies for later use. Use leftover herbs in omelets or other dishes for the weekend

What Else

Make sure to go to How this page works first if you haven’t yet.

Set Your Pace

• If you’re a beginner at meal prep: Be prepared to set aside 2-3 hours. Once mise en place is complete, all of these recipes can be completed one by one.
• If you’re a meal prep pro, use the sequenced steps below: These steps give you the flexibility to cook items simultaneously in a sequence of events.
• Be sure to set timers and check on food items to avoid overcooking. Sequencing will save you time and meal prep can be done in 1-2 hours.

Meal Prep Run Down

1. First, pre-heat the oven to 400F. Then, start boiling water in a pot for the macaroni pasta.
2. Next, prepare the items that require the oven such as the banana berry oat bar, salmon and sweet potato, and the honey-spiced chicken tenders. Place all the items in the oven to bake.
3. Meanwhile, start preparing the items that require the stovetop such as the chicken curry with squash noodles, sausage and sun-dried tomato macaroni pasta, and scrambled eggs.
4. When everything is finished cooking, plate everything up in containers, and let them cool before refrigerating.

If you’re sequencing your meal prep, be sure to keep an eye on everything! Make sure food is kept refrigerated under 40F degrees until ready to eat.

Assembly Tips

• Evenly divide meals according to the serving size
• Let all items cool before placing them in the refrigerator
• Keep all items refrigerated under 40F until ready to eat or reheat
• Breakfast: Both meals can be reheated in the microwave
• Lunch: The salmon and chicken tenders can be reheated in the microwave, serve the salad and coleslaw ingredients chilled
• Dinner: Both meals can be reheated in the microwave

Extra Flavors and Substitutions

• Sun-dried tomatoes: If you can’t find sun-dried tomatoes, you can substitute with sliced red bell peppers instead
• Oat Bar: You can use any kind of chopped fruit or frozen fruit that you have on hand
• Chicken: You can use your choice of boneless chicken such as chicken breast or boneless chicken thighs
• Pasta: Feel free to use your choice of pasta or whatever you have on hand in your pantry
• Supplement meals with additional snacks such as fresh veggies and fruit for additional daily caloric needs. You can use lime/lemon and olive oil in place of salad dressing

Extra Leftover Ingredients Not Used

• Protein: Freeze any uncooked meats and save for a later recipe, or you can cook the full amount, and freeze the portion that you do not eat, and save for later use.
• Fruit: Use leftover fruit in smoothies, on top of yogurt, or with your cereal
• Veggies: Freeze any leftover veggies for later use. Use leftover herbs in omelets or other dishes for the weekend

What Else

Make sure to go to How this page works first if you haven’t yet.

Set Your Pace

• If you’re a beginner at meal prep: Be prepared to set aside 2-3 hours. Once mise en place is complete, all of these recipes can be completed one by one.
• If you’re a meal prep pro, use the sequenced steps below: These steps give you the flexibility to cook items simultaneously in a sequence of events.
• Be sure to set timers and check on food items to avoid overcooking. Sequencing will save you time and meal prep can be done in 1-2 hours.

Meal Prep Run Down

1. First, pre-heat the oven (or toaster oven) to 400F. Then, start boiling water in a pot for the quinoa.
2. Next, place the broccolini on a sheet pan and place it in the oven to bake. Once the water reaches a boil, start cooking the quinoa.
3. Meanwhile, start preparing the items that require the stovetop such as the veggie black bean skillet, hoisin ground turkey, ground turkey with asparagus, and the eggs with black beans.
4. After everything cooks, start preparing the Asian salmon salad and yogurt with fruit.
5. When everything is finished cooking, plate everything up in containers, and let them cool before refrigerating.

If you’re sequencing your meal prep, be sure to keep an eye on everything! Make sure food is kept refrigerated under 40F degrees until ready to eat.

Assembly Tips

• Evenly divide meals according to the serving size
• Let all items cool before placing them in the refrigerator
• Keep all items refrigerated under 40F until ready to eat or reheat
• Breakfast: The eggs and black beans can be reheated in the microwave, while the yogurt can be served chilled
• Lunch: The Asian salmon salad can be served chilled, while the veggie black bean skillet can be reheated in the microwave
• Dinner: Both meals can be reheated in the microwave

Extra Flavors and Substitutions

• Beans: Feel free to use any other kind of beans such as pinto beans
• Salmon: If you can’t find canned salmon, you can use tuna instead
• Ground Meat: Feel free to use your choice of ground meat such as ground chicken, lean ground beef, or ground pork. If you want to keep this recipe vegetarian, you can also use chopped tofu
• Supplement meals with additional snacks such as fresh veggies and fruit for additional daily caloric needs. You can use lime/lemon and olive oil in place of salad dressing

Extra Leftover Ingredients Not Used

• Protein: Freeze any uncooked meats and save for a later recipe, or you can cook the full amount, and freeze the portion that you do not eat, and save for later use.
• Veggies: Freeze any leftover veggies for later use. Use leftover herbs in omelets or other dishes for the weekend

What Else