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. First, pre-heat the oven to 400F.
2. Next, prepare the items that require the oven such as the hoisin glazed chicken with snap peas.
3. Place the chicken and snow peas in the baking dishes and start baking them in the oven. Then, start preparing the Air Fryer Chicken wings and also start cooking them in the Air Fryer.
4. Meanwhile, prepare the items on the stovetop such as grilled steak, grilled peanut butter chicken, and the peanut butter quesadillas.
5. Finally, assemble the English muffin fruit pizza.
6. 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 peanut butter quesadilla can be reheated in the microwave, while the English muffin fruit pizza can be served chilled
• Lunch: The grilled steak can be reheated in the oven, while the lettuce wraps can be served chilled. The chicken can be reheated in the microwave, while the coleslaw can be served chilled. Wait to slice the avocado until you are ready to eat the meal to prevent it from browning too early
• Dinner: Both meals can be reheated in the microwave, serve the spring mix salad chilled

Extra Flavors and Substitutions

• Peanut Butter: Feel free to use any other kind of nut butter such as cashew or almond butter
• Lettuce Wraps: If you can’t lettuce wraps, you can serve the grilled steak on top of spring mix
• Parsnips: If you can’t find parsnips, you can use regular potatoes or sweet 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.
• 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.
2. Next, prepare the items that require the oven such as Turkey Egg Muffins, Bruschetta Chicken, and Bell Peppers.
3. Place the items on their baking dishes and start baking them in the oven.
4. Meanwhile, prepare the items on the stovetop such as the grilled steak and teriyaki chicken.
5. Finally, assemble the yogurt with fruit and the antipasto tacos with fresh veggies.
6. 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 yogurt and fruit chilled, however, the turkey egg muffins can be reheated in the microwave
• Lunch: The grilled steak can be reheated in the oven, while the jicama tortillas can be served chilled. The antipasto tacos and fresh veggies can also be served chilled
• Dinner: Both meals can be reheated in the microwave, serve the spinach salad and slaw chilled

Extra Flavors and Substitutions

• Breakfast Fruit: Feel free to serve any kind of fruit on top of your yogurt
• Jicama Tortillas: If you can’t find jicama tortillas, you can use regular lettuce leaf wraps or regular flour/corn tortillas
• Deli Meat: Feel free to your choice of deli meat such as ham or chicken breast slices
• 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

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.
2. Next, prepare the items that require the oven such as the Honey Oat Muffin Bars and Tilapia with the peppers and cherry tomatoes.
3. Place the items in the oven and start baking them.
4. Meanwhile, prepare the items on the stovetop such as the grilled chicken, taco meat, buffalo meatballs with cauliflower, and orzo pasta.
5. Finally, assemble the yogurt with fruit.
6. 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 yogurt and fruit chilled, however, the honey oat muffin bars can be reheated in the microwave
• Lunch: The grilled chicken wrap can be served chilled. The taco meat can be reheated in the microwave
• Dinner: Both meals can be reheated in the microwave

Extra Flavors and Substitutions

• Breakfast Fruit: Feel free to serve any kind of fruit on top of your yogurt and with your muffin bars
• Wrap and Soft Taco: You add sliced avocados to these meals for additional healthy fats
• Tilapia: Feel free to cook salmon instead of tilapia
• Meatballs: You can use your choice of pre-cooked meatballs such as chicken, beef, or pork
• 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

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.
2. Next, prepare the items that require the oven such as the Peach Granola Muffin Bar, Salmon, Chicken for the fajitas, broccolini, and bell peppers.
3. Place the items in the oven and start baking them.
4. Meanwhile, prepare the items on the stovetop such as the seared steak, grilled tomato pesto chicken, shrimp with butternut squash and baby kale, and scrambled eggs with sausage.
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: The salmon and veggies can be reheated in the microwave. The grilled tomato pesto chicken can be reheated in the microwave, while the salad ingredients can be served chilled
• Dinner: Both meals can be reheated in the microwave

Extra Flavors and Substitutions

• Scrambled Eggs: Feel free to serve with salsa or sliced avocado
• Kale: You can use spinach if you can’t find baby kale
• Tomato Pesto: You can also use basil pesto instead of tomato pesto
• Steak: You can pair with your choice of veggies such as broccoli, cauliflower, or green beans
• 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

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.
2. Next, prepare the items that require the oven such as the Sheet Pan Shrimp and Sausage with Roasted Veggies and the Oven Baked Salmon with Roasted Snow Peas.
3. Place the items in the oven and start baking them.
4. Meanwhile, prepare the items on the stovetop such as the Pepperoni Cheese Omelet and the Ground Beef for the Asian Beef Salad.
5. Lastly, prepare the yogurt and wrap recipe.
6. 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 omelet can be reheated in the microwave, while the yogurt can be served chilled.
• Lunch: The ground beef can be reheated in the microwave, while the salad ingredients and turkey wrap can be served chilled
• Dinner: Both meals can be reheated in the microwave

Extra Flavors and Substitutions

• Omelet: Feel free to serve salsa or sliced avocado
• Wrap: You can use your choice of deli meat or sliced cheese
• Ground beef: You can use any kind of ground meat such as chicken or turkey
• Sheet pan Shrimp: Feel free to use your choice of veggies to roast
• Salmon: You can also use any kind of veggies such as broccoli or green beans
• 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

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.
2. Next, prepare the beef in the Instant Pot since this will take the longest to cook.
3. Then, prepare the items that require the oven such as the Banana Berry Oat Bar, Chicken Enchiladas, and Roasted Green Beans.
4. Place the items in the oven and start baking them.
5. Meanwhile, prepare the items on the stovetop such as the grilled shrimp, salisbury steak, and scrambled eggs.
6. 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 scrambled eggs and berry oat bar can be reheated in the microwave
• Lunch: The shrimp salad can be served chilled. The chicken enchiladas can be reheated in the microwave
• Dinner: Both meals can be reheated in the microwave

Extra Flavors and Substitutions

• Scrambled Eggs: Feel free to serve with extra tomatillo salsa if you have any left over. You can also eat these with the flour tortillas leftover from the enchiladas
• Enchiladas: If you can’t find tomatillo salsa, you can use any kind of salsa of your choice. If you want to keep this low carb, you can also use low carb tortillas
• Salisbury Steak: If you need added calories, feel free to serve this meal with mashed potatoes or rice pilaf
• 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

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
2. Next, prepare the items that require the oven such as the spinach and tomato egg frittata, baked salmon, and chicken with brussels sprouts and butternut squash.
3. Place the items in the oven and start baking them.
4. Meanwhile, prepare the items on the stovetop such as the cajun sausage soup and tomato spinach sausage pasta.
5. Finally, assemble the ingredients for the apple nachos.
6. 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 egg frittata can be reheated in the microwave. You can prepare the apple slices the same day you plan to eat them to prevent the apple slices from browning
• Lunch: The salmon and cajun sausage soup can be reheated in the microwave, serve the watercress salad chilled
• Dinner: Both meals can be reheated in the microwave

Extra Flavors and Substitutions

• Egg Frittata: Feel free to sprinkle with grated parmesan cheese for added flavor
• Apple Nachos: You can use any kind of fruit or nuts for your toppings
• Watercress: If you can’t find beef watercress, you can use spinach instead
• Sausage Pasta: You can use your choice of pasta
• 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

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 (Note: the recipe for the roasted potatoes in the cilantro steak salad recipe states 425F, however, you can keep the oven temperature at 400F to streamline the recipes. Just roast the potatoes for an additional 5 minutes or until they turn golden brown and are tender)
2. Next, prepare the cilantro marinades for the skirt steak and the Air Fryer Chicken Wings.
3. Place the chicken wings in the air fryer basket and start cooking them.
4. Then, assemble the items that require the oven such as the roasted potatoes, asparagus, cinnamon apples, and oatmeal, and start baking them in the oven.
5. Meanwhile, prepare the items on the stovetop such as the chicken piccata, grilled the steak, and scrambled eggs.
6. Finally, assemble the beef pastrami antipasto.
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: The steak and potatoes can be reheated in the microwave, serve the salad and antipasto chilled
• Dinner: Both meals can be reheated in the oven

Extra Flavors and Substitutions

• Scrambled Eggs: Feel free to add sliced avocado or salsa on top
• Cinnamon Apples: You can use any kind of fruit for your oatmeal topping
• Beef Pastrami: If you can’t find beef pastrami, you can use any kind of deli meat
• 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

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-portion your burger patties. Then, prepare them on the stovetop in a saute pan or indoor grill pan.
2. While the patties are cooking, prepare the peanut chicken and celery stir fry.
3. After you have finished cooking the burger patties and the chicken stir fry, you can prepare the peanut butter and jelly quesadillas.
4. After all the hot recipes are done cooking, let them cool and start assembling the ingredients for the chicken and celery salad. You can also defrost the shrimp for the avocado and shrimp salad. In addition, you can pre-portion the ingredients for the smoothies so that all you have to do is blend them in the morning for breakfast.
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 peanut butter and jelly quesadillas can be reheated in the microwave
• Lunch: Both meals should be served chilled. For the chicken salad, keep the tortilla wraps separate until you are ready to eat the meals so that they don’t get soggy. For the shrimp salad, slice the apples and avocado right before you eat the meal so that they don’t get brown
• Dinner: The stir fry and beef patties can be reheated in the microwave

Extra Flavors and Substitutions

• Smoothie: Feel free to use your choice of fruit and vegetables. You can use spinach instead of broccoli
• Shrimp salad: If you can’t find frozen pre-cooked shrimp, you can use imitation crab or smoked salmon
• Beef patties: You can use any kind of meat patty such as turkey or chicken, or you can even choose a vegetarian patty
• 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

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 425F. Note: The recipe for the savory bread pudding states 400F, however, you can bake it at 425F to streamline the oven temperature. Just monitor the bread pudding as it will cook faster at a higher temp.
2. Next, assemble the items that require the oven such as the bread pudding and honey mustard chicken.
3. While these recipes are baking, prepare the chicken soup on the stovetop.
4. After you set the chicken soup on a simmer, you can start preparing the sauteed ground beef and veggies.
5. After all the hot recipes are done cooking, let them cool and start assembling the ingredients for the smoked salmon salad and yogurt.
6. 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 yogurt chilled, while the bread pudding can be reheated in the microwave
• Lunch: The honey mustard chicken can be reheated in the microwave. However, serve the rest of the ingredients chilled. The smoked salmon salad can be served chilled
• Dinner: Both meals can be reheated in the microwave

Extra Flavors and Substitutions

• Yogurt: You can top off your yogurt with any kind of dried fruit. Feel free to add nuts for added healthy fats and protein
• Smoked Salmon: If you can’t find smoked salmon, you can use imitation crab or pre-cooked shrimp
• Ground Beef: You can any kind of seasonal veggies to add to the sauteed beef
• 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