Welcome aboard if you’re new! Our meal planning tool is your personalized meal prep assistant – you can tweak your serving sizes or skip some recipe options, it’s all in your hands! Our meal plans are meant to be a guide, so feel free to use all recipes or just a few to get you started! Click on each recipe to learn more prep tips. Enjoy the meals at your pleasure, but here’s an example of how we plan out the meals during the week:
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
- First, preheat the oven and start preparing the ingredients for the recipes that require the oven. These recipes include the Bacon Egg Cups, Tilapia with Broccolini and Potatoes, Balsamic Chicken, and Sweet Potatoes.
- Meanwhile, prepare the items that require the stove top such as the Grilled Balsamic Steak and Tofu Veggie Stir Fry.
- Finally, assemble the yogurt recipe.
- 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 Bacon Egg Cups can be reheated in the microwave.
- Lunch: Both meals can be reheated in the microwave, and the salad ingredients chilled.
- Dinner: Both meals can be reheated in the microwave.
Extra Flavors and Substitutions
- Sweet Potato: You can also use regular potato
- Bacon: Use your choice of bacon such as turkey bacon
- Salad Mix: Feel free to serve with sliced avocados as an extra serving of healthy fats
- 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
Helpful Resources

Supplemental
Snacks
Snacks to fuel you throughout the day

Kitchen
Equipment
Recommended Kitchen Tools & Cooking Utensils

Grocery Pantry
Staples
Always be ready by stocking up on these items

Common Kitchen Terms
Get up to speed with those fancy cooking terms