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 to 400F.
- First, prepare the acorn squash and the balsamic chicken on sheet pans and start baking them in the oven.
- Next, mix together the egg mixture for the sausage egg muffins and the batter for the pumpkin muffins. Scoop the egg mixture and muffin batter into the muffin tins. Place them in the oven to bake.
- Afterward, start preparing the items that require the stovetop. Boil the pasta and start cooking the chicken soup.
- While the chicken soup is simmering, start preparing the meat sauce for the acorn squash.
- By this time, the pasta should be finished boiling and you can start preparing the chicken sausage pasta.
- When cooking is finished, 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 oven.
- Lunch: The chicken soup can be reheated in the microwave, while the balsamic chicken salad can be served chilled
- Dinner: Both meals can be reheated in the microwave
Extra Flavors and Substitutions
- Strawberries: You can substitute with raspberries
- Chicken Breasts: You can also use chicken tenderloins or boneless chicken thighs
- Chicken Sausage: You can also use your choice of sausage for the pasta, such as pork or turkey
- Spinach: You can also use baby kale
- 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