Tag: Weekly Prep

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:

	Breakfast	Lunch	Dinner
Mon	Asparagus & Tomato Egg Frittata	Smoked Salmon and Avocado English Muffin	Chicken Enchilada Stuffed Peppers
Tues	Lemon Ricotta Breakfast Cake	Grilled Cherry Chipotle Chicken Lettuce Wraps	Cherry Chipotle Beef Chili
Wed	Asparagus & Tomato Egg Frittata	Smoked Salmon and Avocado English Muffin	Chicken Enchilada Stuffed Peppers
Thurs	Lemon Ricotta Breakfast Cake	Grilled Cherry Chipotle Chicken Lettuce Wraps	Cherry Chipotle Beef Chili

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. Start by Preheating the Oven: Get the oven going and prep all the oven-based dishes. This includes the Egg Frittata, Breakfast Cake, Chicken Enchilada Stuffed Peppers, and Corn for the Chicken Salad. Organize your ingredients and get everything ready for baking!
2. Bake Your Oven Dishes: Once prepped, pop these items into the oven and let them cook while you focus on the stovetop tasks.
3. Simmer the Beef Chili: On the stovetop, whip up a hearty pot of beef chili. Let it simmer and develop its rich flavors as you move on to the next step.
4. Grill the Chicken: While the chili is cooking, fire up another burner and grill the chicken. This will give it that perfect charred flavor to elevate your meals.
5. Assemble the Salmon English Muffins: Lastly, put together the salmon English muffins. Pro tip: Keep the components separate until you’re ready to eat to maintain the muffin’s crispness and prevent the avocado from browning.
6. 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 items can be reheated in the microwave.
• Lunch: Serve the salmon English muffin chilled. The grilled chicken and roasted corn can be reheated in the microwave, while the salad ingredients can be served chilled
• Dinner: Both dishes can be reheated in the microwave

Extra Flavors and Substitutions

• Egg frittata: Feel free to use whatever vegetables you have on hand. For example, instead of asparagus, you can use spinach.
• English muffin: You can swap this with a bagel or toast.
• Ground Beef: You can use your choice of ground meat such as chicken or turkey
• 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

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:

	Breakfast	Lunch	Dinner
Mon	Air Fryer Grapefruit and Yogurt	Mini Pesto Shrimp Pizzas	Baked Balsamic Chicken
Tues	Sausage Cornbread Muffins	Sausage and Squash Arugula Salad	Instant Pot Basil Beef Stew
Wed	Air Fryer Grapefruit and Yogurt	Mini Pesto Shrimp Pizzas	Baked Balsamic Chicken
Thurs	Sausage Cornbread Muffins	Sausage and Squash Arugula Salad	Instant Pot Basil Beef Stew

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 Basil Beef Stew in the Instant Pot since this will take the longest to cook.
2. Next, preheat the oven and start assembling the recipes that require the oven such as the Sausage Cornbread Muffins, Sausage and Squash for the Arugula Salad, and the Balsamic Chicken with Zucchini and tomatoes.
3. While those items are cooking in the oven, pop the grapefruit halves in the Air Fryer.
4. Finally, assemble the Shrimp Pesto Mini Pizzas.
5. 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: The grapefruit can be served chilled, while the sausage cornbread muffin can be warmed up in the microwave.
• Lunch: Both dishes can be served chilled. However, you can also warm the shrimp mini pizzas in a toaster oven and reheat the sausage and squash in the microwave.
• Dinner: Both dishes can be reheated in the microwave

Extra Flavors and Substitutions

• Grapefruit: Feel free to use your choice of nuts for toppings.
• Sausage: You can use your choice of sausage and also switch out the butternut squash with sweet potatoes.
• Shrimp Pizzas: If you don’t have English muffins, you can serve this on a bagel, sliced bread, or even on a tortilla
• 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

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:

	Breakfast	Lunch	Dinner
Mon	Cranberry Muffins	Celery Chicken Salad	Balsamic Steak Bites
Tues	Cranberry Muffins	Celery Chicken Salad	Balsamic Steak Bites

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

Since it’s Thanksgiving week, we are doing a short prep since I know we have lots to prep for the big holiday gatherings. However, here are some meal prep recipes for earlier in the week. Have a great Thanksgiving break!

1. First prepare the cranberry muffins in the oven.
2. Next, prepare the balsamic steak bites on the stove top.
3. Finally, prepare the celery chicken salad wraps.
4. 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: The muffin can be warmed up in the microwave.
• Lunch: The chicken salad can be served chilled.
• Dinner: This dish can be reheated in the microwave

Extra Flavors and Substitutions

• Muffin: Feel free to use enjoy with a side of Greek yogurt for added protein.
• Chicken Wrap: You can use lettuce wraps or even regular sandwich bread
• Steak: Use your choice of steak cut
• 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

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:

	Breakfast	Lunch	Dinner
Mon	Chia Pudding	Quinoa and Kale Salad	Baked Lemon Tilapia with Broccolini
Tues	Honey Oat Muffins	Chicken and Vegetable Soup	Tomato Alfredo Baked Chicken with Asparagus
Wed	Chia Pudding	Quinoa and Kale Salad	Baked Lemon Tilapia with Broccolini
Thurs	Honey Oat Muffins	Chicken and Vegetable Soup	Tomato Alfredo Baked Chicken with Asparagus

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. Start by cooking the barley and quinoa on the stovetop. While that’s cooking, preheat the oven.
2. Next, prepare the oven-baked recipes, including tilapia with broccolini, roasted chicken with asparagus, and honey oat muffin bars, and place them in the oven to bake.
3. While these are baking, make the chicken and vegetable soup on the stovetop.
4. Finally, prepare the chia pudding.
5. 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: The chia pudding can be served chilled, while the muffin can be warmed up in the oven.
• Lunch: The Quinoa salad can be serve the salad chilled, while the soup can be reheated in the microwave.
• Dinner: Both meals can be reheated in the microwave

Extra Flavors and Substitutions

• Chia Pudding: Feel free to use other toppings for your choice of fruit and nuts
• Honey Oat Muffin: Enjoy with a side of Greek yogurt for added protein
• Tilapia: You can use your choice of white fish
• Chicken: Use your choice of chicken such as 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

Helpful Resources

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:

	Breakfast	Lunch	Dinner
Mon	Sweet Potato Egg Frittata	Balsamic Glazed Pork Chops	Beef Tomatillo Stew
Tues	Persimmon Muffins	Chicken Enchilada Stuffed Peppers	Moroccan Inspired Chicken and couscous
Wed	Sweet Potato Egg Frittata	Balsamic Glazed Pork Chops	Beef Tomatillo Stew
Thurs	Persimmon Muffins	Chicken Enchilada Stuffed Peppers	Moroccan Inspired Chicken and couscous

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. Start by preparing the recipes that need the oven, like the persimmon muffins, stuffed chicken enchilada peppers, and egg frittata. Place them in the oven to begin baking.
2. While those are baking, cook the beef and tomatillo stew on the stovetop. As the stew simmers, pan-fry the pork chops and sauté the persimmons.
3. Finally, make the Moroccan chicken and couscous.
4. When everything is finished cooking, plate everything up in containers, and let them cool before refrigerating.
5. 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 microwave
• Lunch: Both meals can be reheated in the microwave, serve the salad chilled
• Dinner: Both meals can be reheated in the microwave

Extra Flavors and Substitutions

• Egg Frittata: Instead of sweet potatoes, you can use regular potatoes or any choice of veggies. To keep it low-carb or keto-friendly, use sausage or non-starchy veggies such as bell peppers and broccoli
• Persimmons: If you can’t find persimmons, blend together 1/4 cup of carrots and 1 cup of applesauce as a replacement for the muffins. You can also use apples, pears, or plums as a substitute for the pork chops
• Ground Beef: You can also use ground turkey or ground chicken
• Enchilada sauce: You can also use tomato sauce seasoned with paprika and chili powder
• 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

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:

	Breakfast	Lunch	Dinner
Mon	Breakfast Deli Roll Ups	Salmon Stuffed Avocado	Rosemary Baked Chicken with Artichokes and Potatoes
Tues	Apple Oatmeal Bars	One Pot Turkey Toscana Soup	Spiced Pork Lion with Butternut Squash
Wed	Breakfast Deli Roll Ups	Salmon Stuffed Avocado	Rosemary Baked Chicken with Artichokes and Potatoes
Thurs	Apple Oatmeal Bars	One Pot Turkey Toscana Soup	Spiced Pork Lion with Butternut Squash

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 up, crank that oven to 400°F! Prep the goodies that need some oven love, like Rosemary Baked Chicken with Artichokes and Potatoes, the cozy butternut squash for the pork loin, and the sweet apple muffin bars. Pop them in, and let the baking magic begin!
2. While those are cooking, grab the pork loin and let it soak up some tasty marinade. Give it a quick sear on the stovetop to lock in those flavors, then slide it into the oven to finish up.
3. Now, let’s get that turkey soup bubbling! Start it on the stovetop and let it simmer away, filling the kitchen with a savory aroma.
4. Next, whip up some fluffy scrambled eggs and roll up those deli wraps for breakfast on the go.
5. Finally, prep all the fresh ingredients for a delicious salmon salad.
6. When everything is finished cooking, plate everything up in containers, and let them cool before refrigerating.
7. 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 microwave
• Lunch: Serve the salmon salad chilled. The soup can be reheated in the microwave.
• Dinner: Both meals can be reheated in the microwave

Extra Flavors and Substitutions

• Deli Meat: Pick your favorite cut—anything goes!
• Apple: Not an apple fan? Try pears or any fruit you like.
• Pork: Not in the mood for pork? Chicken breasts or tenderloins work great, too!
• Canned Salmon: Canned tuna makes a perfect substitute here.
• Avocado: You can wait to slice the avocado until you are ready to eat the meal. Set the salmon salad aside until you are ready to stuff the avocado.
• 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

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:

	Breakfast	Lunch	Dinner
Mon	Egg Stuffed Bell peppers	Baked Harissa Chicken Tenders	Pistachio Crusted Salmon
Tues	Pomegranate Pistachio Granola	Hot and Sour Soup	Instant Pot Harissa Beef Stew
Wed	Egg Stuffed Bell peppers	Baked Harissa Chicken Tenders	Pistachio Crusted Salmon
Thurs	Pomegranate Pistachio Granola	Hot and Sour Soup	Instant Pot Harissa Beef Stew

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. Start by getting the Harissa Beef Stew going in the Instant Pot.
2. Next, pop all the oven-friendly dishes in: think Egg-Stuffed Bell Peppers, Harissa Chicken, and Salmon with Asparagus. Let the oven do its magic while you’re working on other things.
3. Now, for a little stovetop action! Whip up the Hot and Sour Soup and toast that Pistachio Granola to perfection. By the end, you’ll have a meal-prep feast ready in no time!
4. When everything is finished cooking, plate everything up in containers, and let them cool before refrigerating.
5. 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 microwave
• Lunch: Both meals can be reheated in the microwave
• Dinner: Both meals can be reheated in the microwave

Extra Flavors and Substitutions

• Chicken: For chicken, pick your favorite cut! Boneless thighs bring that juicy tenderness, while chicken breasts keep it lean and light.
• Salmon: For fish, it’s all about flavor—try cod or halibut, or any flaky fish you love!
• Asparagus: Asparagus is awesome, but if you’re craving something different, broccolini or green beans are perfect swaps. Keep it fresh and have fun experimenting!
• 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

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:

	Breakfast	Lunch	Dinner
Mon	Sausage and Potato Hash	Sheet Pan Shrimp	Stuffed Poblano Peppers
Tues	Baked Apple with Ricotta	Ground Beef Cabbage Stir Fry	Cauliflower Sausage Pizza
Wed	Sausage and Potato Hash	Sheet Pan Shrimp	Stuffed Poblano Peppers
Thurs	Baked Apple with Ricotta	Ground Beef Cabbage Stir Fry	Cauliflower Sausage Pizza

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 all the items that can go in the oven such as the breakfast recipes, the shrimp recipe, and the cauliflower pizza.
2. Meanwhile, start preparing the stuffed poblano peppers.
3. Then, cook the cabbage and beef stir fry.
4. After you cook the stir fry, start assembling the cabbage rolls and bake them in the oven.
5. When everything is finished cooking, plate everything up in containers, and let them cool before refrigerating.
6. 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 microwave
• Lunch: Both meals can be reheated in the microwave
• Dinner: Both meals can be reheated in the microwave

Extra Flavors and Substitutions

• Sausage: You can use your choice of sausage. You can also use sweet potatoes in place of regular potatoes
• Apples: Feel free to use pears, peaches, or plums instead of apples
• Ground Beef: You can also use any other kind of ground meat such as ground chicken or ground turkey
• 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

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:

	Breakfast	Lunch	Dinner
Mon	Scrambled Eggs with Pork Carnitas	Grilled Ginger Lime Chicken Salad	Instant Pot Pork Carnitas Tostadas
Tues	Cranberry Oatmeal Muffin Bars	Chili Steak Salad with Orange Salsa	Air Fryer Soy Orange Chicken with Broccoli
Wed	Scrambled Eggs with Pork Carnitas	Grilled Ginger Lime Chicken Salad	Instant Pot Pork Carnitas Tostadas
Thurs	Cranberry Oatmeal Muffin Bars	Chili Steak Salad with Orange Salsa	Air Fryer Soy Orange Chicken with Broccoli

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 pork carnitas in the Instant Pot because this recipe will take the longest to cook. Note: Once it is cooked, set aside a portion for the scrambled eggs.
2. Next, mix together the marinade for the Air Fryer chicken and start cooking it in the Air Fryer.
3. Preheat the oven to 400F and prepare the batter for the cranberry muffins. Then, place them in the oven to bake.
4. Next, marinate the ginger lime chicken and the orange chili steak. Start grilling both of them until they get a good char on the outside and are fully cooked. Note: You can also transfer them to a sheet pan and finish baking them in the oven until they reach the appropriate internal cook temperature. This is a good method to free up your hands to do other things in the kitchen instead of having to watch the proteins cook over the stovetop.
5. Lastly, prepare the scrambled eggs.
6. 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 microwave
• Lunch: The salads can be served chilled or you can warm up the chicken/steak in the microwave
• Dinner: The pork carnitas can be reheated in the microwave, serve the salad ingredients and pico de gallo chilled. The Air Fryer chicken and broccoli can be reheated in the microwave

Extra Flavors and Substitutions

• Eggs: You can cook your eggs sunny side up and also serve the breakfast meal with avocado slices
• Salads: Feel free to top off the salads with tortilla strips
• Carnitas: If you can’t find tostada shells, you can use regular crispy taco shells
• Chicken: If you prefer leaner meat, you can also Air Fry chicken breasts or chicken tenderloins instead of thighs
• 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

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:

	Breakfast	Lunch	Dinner
Mon	Turkey Sausage Egg Scramble	Deli Cheese Steak Sandwich	Turkey Toscana Soup
Tues	Peanut Butter and Apple Quesadillas	Air Fryer Turkey Taquitos	Beef Cabbage Stew
Wed	Turkey Sausage Egg Scramble	Deli Cheese Steak Sandwich	Turkey Toscana Soup
Thurs	Peanut Butter and Apple Quesadillas	Air Fryer Turkey Taquitos	Beef Cabbage Stew

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 beef stew on the stovetop because this recipe will take the longest to cook.
2. Next, prepare the turkey toscana soup on the stovetop and let it simmer.
3. Meanwhile, saute the bell peppers for the beef deli sandwich and prepare the turkey scrambled eggs.
4. While those recipes are cooking, you can start preparing the turkey taquitos in the Air Fryer and the apple quesadillas on the stovetop.
5. 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 microwave
• Lunch: The soup can be reheated in the microwave. You can eat the sandwich and salad items chilled
• Dinner: Both meals can be reheated in the microwave

Extra Flavors and Substitutions

• Avocado and Apple: Only slice these ingredients when you are ready to eat them with the meal, otherwise they will brown too early
• Turkey Deli Meat: You can also use your choice of deli meat such as sliced ham or sliced rotisserie chicken
• 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