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	Sweet Potato Pancakes	Honey Dijon Chicken Salad	Baked Tilapia with Broccolini
Tues	Spinach and Cheese Omelete	BBQ Beef Sliders	One Pot Chicken Marinara
Wed	Sweet Potato Pancakes	Honey Dijon Chicken Salad	Baked Tilapia with Broccolini
Thurs	Spinach and Cheese Omelete	BBQ Beef Sliders	One Pot Chicken Marinara

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

Chopping and Prepping Ingredients:

1. Before you start cooking, chop, measure, and prep all your ingredients. This will make the cooking process smoother
2. Review your recipes and gather all of your cooking pans and utensils.

Cooking Phase 1: Start with Instant Pot Recipes

1. Instant Pot Chopped Beef Sliders: Add ingredients to the Instant Pot and set to cook (about 25 mins total). Once done, shred beef and set aside for assembly.
2. While Instant Pot is working, start the oven recipes.

Cooking Phase 2: Oven Recipes

1. Lemon Pepper Tilapia: Season and lay out on a sheet pan, along with the broccolini.
2. Dijon Chicken for Kale Salad: Marinate and lay out on a separate pan (or use the same pan if space allows).
3. Bake both at 400F: Be sure to set a timer to check on the cook times.

Cooking Phase 3: Stove Top Recipes:

1. Barley: Cook it according to the packaged instructions.
2. Chicken Marinara (One-Pot): Cook chicken first, add sauce, and simmer.
3. Sweet Potato Pancakes: Mix batter, heat pan, and cook pancakes (batch cooking recommended)
4. Spinach and Cheese Omelette: Cook last to keep fresh, or make ahead and store.

Final Steps:

1. Storage: Once all the dishes are fully cooked, plate everything into individual containers. Allow them to cool to room temperature before placing them in the refrigerator for storage. This will keep your meals fresh and ready to enjoy throughout the week.

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 can be reheated in the microwave, serve the blueberries chilled
• Lunch: You can reheat the proteins in the microwave, serve the salad ingredients and coleslaw chilled
• Dinner: Both meals can be reheated in the microwave

Extra Flavors and Substitutions

• Sweet Potato Pancakes: Use canned pumpkin puree instead of sweet potato for a quicker option.
• Spinach and Cheese Omelette: Serve with avocado slices for healthy fats and extra creaminess.
• Grilled Dijon Chicken Kale Salad: Use rotisserie chicken if short on time.
• Instant Pot Chopped Beef Sliders: Add pickles for crunch and acidity.
• Lemon Pepper Tilapia: Substitute with cod or salmon if preferred.
• One Pot Chicken Marinara: Serve over zucchini noodles or whole wheat pasta for variety.
• 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	Cilantro Egg Breakfast Tacos	Basil Beef Lettuce Wraps	Chicken Mole Tacos
Tues	Breakfast Chocolate Quesadillas	Air Fryer Honey Sesame Chicken Bites	Cilantro Grilled Steak
Wed	Cilantro Egg Breakfast Tacos	Basil Beef Lettuce Wraps	Chicken Mole Tacos
Thurs	Breakfast Chocolate Quesadillas	Air Fryer Honey Sesame Chicken Bites	Cilantro Grilled Steak

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

Chopping and Prepping Ingredients:

1. Before you start cooking, chop, measure, and prep all your ingredients. This will make the cooking process smoother
2. Review your recipes and gather all of your cooking pans and utensils.

Cooking Phase 1: Marinate Proteins

1. Grilled Cilantro Steak: Prepare the cilantro pesto sauce by blending fresh cilantro, lime juice, pine nuts, garlic cloves, olive oil, and salt. Season the skirt steak coat with olive oil and set aside.
2. Air Fryer Honey Sesame Chicken: Cut boneless chicken thighs into 1-inch cubes. Marinate in a mixture of soy sauce, sesame oil, garlic butter, and honey.

Cooking Phase 2: Cook Proteins

1. Air Fryer Honey Sesame Chicken: Place marinated chicken pieces in the air fryer basket, ensuring they are not overcrowded. Cook at 375°F (190°C) for approximately 20 minutes, flipping halfway through.
2. Chicken Mole Tacos: Cook boneless chicken thighs in a sauce made from tomato sauce, dried ancho chile, chipotle pepper, garlic powder, cumin, and chocolate chips until tender. Shred the chicken and mix with the mole sauce.
3. Grilled Cilantro Steak: Heat an indoor grill pan over medium-high heat. Grill the marinated skirt steak to desired doneness. Let it rest before slicing.
4. Basil Ground Beef Lettuce Wraps: Sauté ground beef with basil and other seasonings until fully cooked.

Cooking Phase 3: Assemble Breakfast Items:

1. Cilantro Breakfast Tacos: Scramble eggs and the fill tortillas with the egg mixture and top with fresh cilantro.
2. Breakfast Chocolate Quesadillas: Spread peanut butter and chocolate chips on tortillas, fold, and cook on a skillet until the tortillas are golden brown and the chocolate is melted.

Final Steps:

1. Storage: Once all the dishes are fully cooked, plate everything into individual containers. Allow them to cool to room temperature before placing them in the refrigerator for storage. This will keep your meals fresh and ready to enjoy throughout the week.

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 can be reheated in the microwave
• Lunch: Both meals can be reheated in the microwave, serve salad items chilled
• Dinner: Both meals can be reheated in the microwave

Extra Flavors and Substitutions

• Cilantro Breakfast Tacos: Serve with a side of black beans or a fresh avocado salsa for added protein and creaminess.
• Chocolate Quesadillas: Serve with Greek yogurt with and chopped nuts for extra texture and protein.
• Beef Lettuce Wraps: Use ground turkey or tofu for a leaner, plant-based alternative.
• Air Fryer Chicken Bites: Replace chicken with crispy tofu or shrimp for a vegetarian or seafood twist.
• Chicken Mole: Serve with pickled red onions and a side of Mexican street corn (elote) for extra flavor.
• Cilantro Steak: Serve with roasted sweet potatoes or a fresh mango salsa for a sweet-savory contrast.
• 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	Cheesy Omelette	Crispy Chicken Tender Salad	Shrimp Stir Fry
Tues	Honey Oat Muffins	Honey Mustard Chicken Salad	Sausage and Spaghetti Squash
Wed	Cheesy Omelette	Crispy Chicken Tender Salad	Shrimp Stir Fry
Thurs	Honey Oat Muffins	Honey Mustard Chicken Salad	Sausage and Spaghetti 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

Chopping and Prepping Ingredients:

1. Before you start cooking, chop, measure, and prep all your ingredients. This will make the cooking process smoother
2. Set up a breading station for panko-breaded chicken (flour, beaten eggs, panko).
3. Preheat oven to 400°F .

Cooking Phase 1: Cook the Oven Recipes First

1. Now that everything is prepped, start with oven-based recipes since they take the longest.
2. Roast Spaghetti Squash (for both spaghetti squash recipes)
3. Bake Honey Oat Muffins
4. Bake Honey Mustard Chicken (for salad)

Cooking Phase 3: Cook Stovetop Recipes

1. Now that oven dishes are cooking, move to stovetop recipes.
2. Pan-fry each panko breaded chicken piece until golden brown and fully cooked.
3. Sauté Sausage and Peppers (for spaghetti squash dish)
4. Stir-Fry Shrimp

Final Steps:

1. Storage: Once all the dishes are fully cooked, plate everything into individual containers. Allow them to cool to room temperature before placing them in the refrigerator for storage. This will keep your meals fresh and ready to enjoy throughout the week.

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 can be reheated in the microwave
• Lunch: Both meals can be reheated in the microwave, serve salad items chilled
• Dinner: Both meals can be reheated in the microwave

Extra Flavors and Substitutions

• Easy Cheese Omelette: Add more vegetables for extra nutrients and flavor
• Honey Oat Muffins: Stir in chopped nuts or dried fruit for added texture
• Crispy Panko Breaded Chicken: Add grated Parmesan to the breadcrumbs for extra flavor
• Baked Honey Mustard Chicken Salad: Swap Greek yogurt instead of mayo in the dressing for a creamier yet healthier version.
• Stir Fry Shrimp: Substitute chicken or tofu
• Sausage: Use chicken sausage or a leaner protein option
• 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	Pan-Fried Eggs and Potatoes	Pan-fried tofu with Spinach and Tomato	Beef and Cabbage Stew
Tues	French Toast Sausage Roll-Ups	Crispy Chicken Tenders and Veggie Sticks	Instant Pot Beef Udon
Wed	Pan-Fried Eggs and Potatoes	Pan-fried tofu with Spinach and Tomato	Beef and Cabbage Stew
Thurs	French Toast Sausage Roll-Ups	Crispy Chicken Tenders and Veggie Sticks	Instant Pot Beef Udon

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

Chopping and Prepping Ingredients:

1. Wash and chop vegetables such as spinach, tomatoes, bell peppers, and cabbage.
2. Press tofu to remove excess moisture, then cut into cubes.
3. Gather your proteins and portion them out according to the recipe instructions.
4. Preheat oven to 400°F and slice bread for French toast rollups.
5. Set up your Instant Pot for the Instant Pot Beef Udon Soup.

Cooking Phase 1: Cook the Instant Pot Beef Udon Soup

1. Start with Instant Pot Beef Udon Soup since it takes the longest.
2. Combine beef, broth, and vegetables in the Instant Pot.

Cooking Phase 3: Oven Recipes

1. Assemble rollups with the sausage and bake them in the oven.
2. Prep the chicken tenderloins in the breadcrumb mixture and place them in the oven to cook.

Cooking Phase 4: Stovetop Recipes

1. In a large pot, brown beef, then add cabbage and other vegetables. Simmer until all ingredients are tender.
2. While other dishes are cooking, pan-fry tofu until golden. Sauté spinach and tomatoes; combine with tofu.
3. Pan-fry potatoes until crispy. Cook eggs to preference (e.g., fried or scrambled).

Final Steps:

1. Storage: Once all the dishes are fully cooked, plate everything into individual containers. Allow them to cool to room temperature before placing them in the refrigerator for storage. This will keep your meals fresh and ready to enjoy throughout the week.

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 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

• Pan-Fried Potatoes with Eggs: Sprinkle cheese or add fresh herbs such as chives
• French Toast Roll-Ups: Serve with Greek yogurt for added protein
• Tofu: Enjoy with a side of brown rice or quinoa. Use kale or Swiss chard as another dark green vegetable option
• Chicken Tenders: Cut into one-inch pieces and turn them into chicken nuggets for a fun kid-friendly version
• Cabbage Stew: Enjoy with a side of cauliflower rice for a low-carb option
• Beef Udon Soup: Add miso paste to add another layer of savory umami flavor
• 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 Muffin Bars	Sheet Pan Sausage and Veggie Medley	Salmon with Sun-Dried Tomato Sauce
Tues	Portobello Egg Bake	Arugula Salad with Chicken Sausage	Instant Pot Sun-Dried Tomato Chicken
Wed	Cranberry Muffin Bars	Sheet Pan Sausage and Veggie Medley	Salmon with Sun-Dried Tomato Sauce
Thurs	Portobello Egg Bake	Arugula Salad with Chicken Sausage	Instant Pot Sun-Dried Tomato Chicken

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

Chopping and Prepping Ingredients:

1. Chop and prep your herbs.
2. Gather your proteins and slice or cut them according to the recipe instructions
3. Preheat oven to 400°F and mix the batter for the cranberry apple sauce muffin.
4. Set up your Instant Pot for the sun-dried tomato chicken.

Cooking Phase 1: Cook the Instant Sun-Dried Tomato Chicken

1. Start with Instant Pot Sun-Dried Tomato Chicken since it takes the longest.
2. Sauté onions, garlic, chicken, and sun-dried tomatoes. Add broth and pressure cook.

Cooking Phase 3: Oven Recipes

1. Roast sausage with zucchini and bell peppers.
2. Roast sausage with butternut squash
3. Bake the breakfast items (portobello egg bake and cranberry muffin)
4. Bake Asparagus for the salmon recipe.

Cooking Phase 4: Stovetop Recipes

1. Cook the Salmon on the stove top.

Final Steps:

1. Storage: Once all the dishes are fully cooked, plate everything into individual containers. Allow them to cool to room temperature before placing them in the refrigerator for storage. This will keep your meals fresh and ready to enjoy throughout the week.

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 can be reheated in the microwave
• Lunch: Both meals can be reheated in the microwave, serve the arugula salad chilled
• Dinner: Both meals can be reheated in the microwave

Extra Flavors and Substitutions

• Cranberry Applesauce Muffins: Use almond flour for a gluten-free option
• Portobello Egg Bake: Use bell pepper halves instead of the mushrooms
• Sheet pan sausage meals: Choose your choice of sausage protein, such as turkey or plant-based sausage
• Arugula: Feel free to use spinach or baby Kale
• Sun-Dried Tomato: Use cherry tomatoes or roasted red peppers
• Chicken: Use turkey breast or pork loin as another protein option
• 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	Shrimp Salad with Peanut Dressing	Instant Pot Beef Teriyaki
Tues	Pineapple Carrot Muffin Bar	Sweet Potato BLT	Pork Chops with Balsamic Red Cabbage
Wed	Sweet Potato Egg Frittata	Shrimp Salad with Peanut Dressing	Instant Pot Beef Teriyaki
Thurs	Pineapple Carrot Muffin Bar	Sweet Potato BLT	Pork Chops with Balsamic Red Cabbage

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

Gather and Organize Ingredients

1. Lay out all ingredients for each recipe. Group similar ingredients (proteins, veggies, seasonings).
2. Chop and prep the ingredients.
3. Preheat oven to 400°F (for frittata, muffin bar, and sweet potato slices for the BLT).
4. Set up your Instant Pot for the beef teriyaki.

Cooking Phase 1: Cook the Instant Pot Beef Teriyaki

1. Start with Instant Pot Beef Teriyaki since it takes the longest.
2. Sauté beef, then add sauce ingredients, set to pressure cook for 35 minutes.

Cooking Phase 3: Oven Recipes

1. Whisk the eggs, and combine the ingredients. Bake the Sweet Potato Egg Frittata.
2. Mix together the batter, and bake the Pineapple Carrot Muffins.
3. Prep and Roast the Sweet Potato Slices on a sheet pan.

Cooking Phase 4: Stovetop Recipes

1. Prep Pork Chops and Red Cabbage.
2. Prep Shrimp and Assemble Salad

Final Steps:

1. Storage: Once all the dishes are fully cooked, plate everything into individual containers. Allow them to cool to room temperature before placing them in the refrigerator for storage. This will keep your meals fresh and ready to enjoy throughout the week.

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 can be reheated in the microwave
• Lunch: Both meals can be enjoyed cold. If desired, you can warm up the shrimp and BLT sandwich in the microwave while keeping the salad ingredients chilled.
• Dinner: Both meals can be reheated in the microwave

Extra Flavors and Substitutions

• Sweet Potato Egg Frittata: Add feta cheese for creaminess.
• Pineapple Carrot Muffin Bars: Add ginger powder or nutmeg for extra warmth with a drizzle of honey glaze for sweetness
• Shrimp Peanut Salad: Add lime zest for a citrusy kick or crushed peanuts or sesame seeds for crunch
• Sweet Potato BLT: Add sriracha mayo or chipotle aioli for heat
• Beef Teriyaki: Garnish with green onions and toasted sesame seeds
• Pork Chops with Red Cabbage: Drizzle with a little honey or maple syrup to enhance flavors. Swap red cabbage with brussels sprouts as another vegetable option
• 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	Bacon and Cheese English Muffin	Vegetarian Avocado Sandwich	Pan-fried tilapia with Creamed Corn and Green Beans
Tues	Date and Walnut Granola	Tofu and Veggie Stir Fry	Cajun Sausage Stew
Wed	Bacon and Cheese English Muffin	Vegetarian Avocado Sandwich	Pan-fried tilapia with Creamed Corn and Green Beans
Thurs	Date and Walnut Granola	Tofu and Veggie Stir Fry	Cajun Sausage 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

Prep and Organize Ingredients:

1. Preheat the oven to 350°F (for breakfast bacon English muffin, bell pepper, and Brussels sprouts).
2. Gather your ingredients:
   • chop your veggies
   • prepare your dredge for the fish

Cooking Phase 1: Start with the Baked Dishes:

1. Breakfast Items: Place the bacon and English muffin with cheese in the oven to bake
2. Vegetables: Season the red bell pepper and Brussels sprouts. Place them on a sheet pan and roast them in the oven

Cooking Phase 3: Stovetop

1. Tofu: Cook the tofu and veggie stir fry
2. Tilapia: Pan-fry the fish and saute the green beans
3. Stew: Cook the cajun stew on the stovetop
4. Breakfast Granola: cook the dates and walnut granola

Final Steps:

1. Storage: Once all the dishes are fully cooked, plate everything into individual containers. Allow them to cool to room temperature before placing them in the refrigerator for storage. This will keep your meals fresh and ready to enjoy throughout the week.

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 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

• Bacon: Feel free to use your choice of bacon
• Tofu: Feel free to use your choice of vegetables
• Avocado: Wait to slice the avocado until you are ready to eat the meal to prevent it from browning
• Creamed Corn: Swap this out with regular corn
• 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 Sausage Cornbread	Tuna Stuffed Deviled Eggs	Grilled Asian Skirt Steak with Roasted Bok Choy
Tues	Peanut Butter Banana Muffin	Artichoke and Smoked Salmon Salad	Rosemary Baked Chicken and Potatoes
Wed	Breakfast Sausage Cornbread	Tuna Stuffed Deviled Eggs	Grilled Asian Skirt Steak with Roasted Bok Choy
Thurs	Peanut Butter Banana Muffin	Artichoke and Smoked Salmon Salad	Rosemary Baked Chicken and Potatoes

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

Prep and Organize Ingredients:

1. Preheat the oven to 400°F (for breakfast sausage cornbread, peanut butter muffins, rosemary chicken with potatoes and artichokes, and bok choy with mushrooms).
2. Gather all ingredients and set up your workspace:
   • mix together the batter for the breakfast items
   • cut up the potatoes and prep the artichokes
   • start a pot of boiling water for pasta and another for the eggs

Cooking Phase 1: Start with the Baked Dishes:

1. Breakfast Items: Place the batter for the breakfast items in two different baking dishes and place them in the oven to bake.
2. Rosemary Chicken: Marinate the chicken and place them on a sheet pan, along with the potatoes and artichokes
3. Bok Choy and mushrooms: Season the bok choy and mushrooms and place them on a sheet pan to bake.

Cooking Phase 3: Stovetop

1. Grilled Steak: Marinate the steak and cook it on the grill.

Cooking Phase 4: Assemble recipes

1. Deviled Eggs: Once the eggs have cooked, let them cool. Remove the yolk and make the filling for the deviled eggs with the tuna.
2. Salmon pasta: Once the pasta has cooled, drain it and let it cool. Remove the smoked salmon from the package and shred it with a fork. Assemble the ingredients for the pasta

Final Steps:

1. Storage: Once all the dishes are fully cooked, plate everything into individual containers. Allow them to cool to room temperature before placing them in the refrigerator for storage. This will keep your meals fresh and ready to enjoy throughout the week.

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 can be reheated in the microwave
• Lunch: Both meals can be served chilled
• Dinner: Both meals can be reheated in the microwave

Extra Flavors and Substitutions

• Breakfast sausage: Feel free to use your choice of sausage
• Chicken: Feel free to use your choice cut of chicken such as chicken breasts or tenderloins
• Potatoes: Swap this out with sweet potatoes or rutabaga
• 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	Spinach and Cheese Omelette	Crispy Air Fryer Chicken and Veggies	Pine Nut Crusted Tilapia and Spinach
Tues	Apple Oatmeal Muffin Bars	Balsamic Steak Bites with Brussels Sprouts	Tomato Braised Chicken with Parsnips
Wed	Spinach and Cheese Omelette	Crispy Air Fryer Chicken and Veggies	Pine Nut Crusted Tilapia and Spinach
Thurs	Apple Oatmeal Muffin Bars	Balsamic Steak Bites with Brussels Sprouts	Tomato Braised Chicken with Parsnips

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

Prep and Organize Ingredients:

1. Preheat the oven to 400°F (for oatmeal bars, balsamic brussels sprouts, and tilapia).
2. Gather all ingredients and set up your workspace:
   • Dice onions, mushrooms, parsnips, apples, and Brussels sprouts.
   • Slice zucchini, squash, and cherry tomatoes.
   • Trim and cut steak into 1-inch cubes.
   • Crack and whisk all eggs needed (for the omelet, muffin bars, and chicken coating).

Cooking Phase 1: Start with the Baked Dishes:

1. Oatmeal Muffin Bars: Blend/mash the banana and egg. Mix in oats and baking powder, and pour into a greased baking dish. Sprinkle diced apples on top and place in the oven.
2. Balsamic Brussels Sprouts: Toss Brussels sprouts with half of the balsamic marinade. Place on a sheet pan and add to the oven alongside the oatmeal bars.
3. Pine Nut Tilapia: Spread Dijon mustard on tilapia, top with crust, and place on a sheet pan to bake in the oven.

Cooking Phase 3: Air Fryer

1. Air Fryer Chicken: Mix egg wash and breadcrumbs. Coat drumsticks and place them in the air fryer. Flip at the 10-minute mark for even crispiness.
   • Once the air fryer chicken is done, remove it and air fry the zucchini/squash.

Cooking Phase 4: Stove Top Recipes

1. Tomato Braised Chicken: Sear chicken, then add onions, mushrooms, parsnips, tomato paste, diced tomatoes, and broth. Simmer covered on low-medium heat.
2. Balsamic Steak Bites: Heat a skillet with oil and sear steak bites. Toss with the remaining balsamic marinade and let it reduce.
3. Spinach Omelette: While the steak cooks, sauté spinach for both the omelet and tilapia. Set aside. Cook omelet, add cheese and spinach, then fold. Garnish with cherry tomatoes.

Final Steps:

1. Storage: Once all the dishes are fully cooked, plate everything into individual containers. Allow them to cool to room temperature before placing them in the refrigerator for storage. This will keep your meals fresh and ready to enjoy throughout the week.

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: Bothcan 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

• Spinach Omelette: Feel free to use Kale, arugula, or Bell Peppers
• Oatmeal Muffin: Feel free to use your choice of fruit such as pears, blueberries, or peaches
• Chicken: Feel free to use your choice cut of chicken such as chicken breasts or tenderloins
• Brussels Sprouts: Swap this out with broccoli or broccolini
• 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	BBQ Chicken Flatbread	Shrimp and Cabbage Stir Fry
Tues	Breakfast Pizza	Taco Meat Stuffed Acorn Squash	Instant BBQ Chicken with Broccoli and Corn
Wed	Chia Pudding	BBQ Chicken Flatbread	Shrimp and Cabbage Stir Fry
Thurs	Breakfast Pizza	Taco Meat Stuffed Acorn Squash	Instant BBQ Chicken with Broccoli and Corn

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

Preparation:

1. Prep the oven for the Acorn Squash, Roasted Veggies, and Breakfast Pizza.
2. Set up the Instant Pot for the BBQ Chicken.

Cooking Phase 1: Stove top:

1. Cook the Taco meat.
2. Stir fry the shrimp recipe.

Cooking Phase 2: Assembly

1. Prepare the Chia Pudding
2. Once the Instant Pot Chicken is cooked, separate the portions for the flatbread.
3. After the acorns quash cooks, stuff it with the taco meat.

Final Steps:

1. Storage: Once all the dishes are fully cooked, plate everything into individual containers. Allow them to cool to room temperature before placing them in the refrigerator for storage. This will keep your meals fresh and ready to enjoy throughout the week.

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 chia pudding chilled, while the breakfast pizza can be reheated in the microwave
• Lunch: Both meals can be reheated in the microwave, serve the salad items chilled
• Dinner: Both meals can be reheated in the microwave

Extra Flavors and Substitutions

• Chia pudding: Feel free to serve your choice of fruit
• Taco Meat: Feel free to use your choice of ground meat such as chicken or turkey.
• Chicken: Feel free to use your choice cut of chicken such as chicken breasts or 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