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
- Preheat the oven and start assembling the items that need to be baked in the oven.
- First, prepare the batter for the bread pudding mixture and place it in a greased baking dish.
- Next, prepare the stuffed chicken breasts and the salmon snow peas recipe and place these ingredients on sheet pans.
- Meanwhile, prepare the black bean and corn filling on the stovetop.
- After you cook the black bean filling, prepare the beef and bean sprout stir fry on the stovetop.
- While all the dishes are cooling, prepare the yogurt bowl
- 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 savory bread pudding can be warmed up in the microwave
- Lunch: The soft tacos and stuffed primavera chicken can be reheated in the microwave, while the salad items should be served chilled.
- Dinner: Both meals can be reheated in the microwave
Extra Flavors and Substitutions
- Yogurt Bowl: You can use your choice of fruit and nuts
- Soft Tacos: Feel free to serve this dish with avocado slices, salsa, or pickled jalapenos.
- Salmon: You can also use broccoli or bok choy if you can’t find snow peas
- Chicken: If you need more added calories, enjoy with a side of brown rice or quinoa
- Stir Fry: Feel free to use whatever vegetables you have on hand for the stir fry
- 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