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	Bacon and Cheese English Muffin	Roasted Red Pepper Vegetarian Sandwich	Tilapia with Creamed Corn and Green Beans
Tues	Date and Walnut Granola	Tofu and Veggie Stir Fry	One Pot Sausage Cajun Stew
Wed	Bacon and Cheese English Muffin	Roasted Red Pepper Vegetarian Sandwich	Tilapia with Creamed Corn and Green Beans
Thurs	Date and Walnut Granola	Tofu and Veggie Stir Fry	One Pot Sausage Cajun 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 cajun stew on the stovetop and let it simmer.
2. Next, cook the tofu stir-fry.
3. Then, roast the brussels sprouts and bell pepper for the vegetarian sandwich.
4. Meanwhile, pan fry the tilapia, followed by sauteeing the green beans.
5. Finally, prepare the breakfast recipes.
6. 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: Both meals can be reheated in the microwave.
• Lunch: Both meals can be reheated in the microwave. You can wait to slice the avocados until you are ready to eat to prevent them from browning.
• Dinner: Both meals can be reheated in the microwave

Extra Flavors and Substitutions

• English Muffins: You can use bagels or sliced toast as the grain.
• Vegetables: Feel free to use your choice of veggies for the stir-fry
• Dates: You can use raisins or your choice of dried fruit
• Sausage: Feel free to use your choice of sausage, such as pork, turkey, beef, or 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

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 Breakfast Muffin Bar	Tuna Stuffed Deviled Egg with Arugula Salad	Asian Skirt Steak with Bok Choy
Tues	Peanut Butter and Banana Muffin Bar	Smoked Salmon Pasta Salad	Baked Chicken Thighs with Potatoes and Artichokes
Wed	Sausage Breakfast Muffin Bar	Tuna Stuffed Deviled Egg with Arugula Salad	Asian Skirt Steak with Bok Choy
Thurs	Peanut Butter and Banana Muffin Bar	Smoked Salmon Pasta Salad	Baked Chicken Thighs with Potatoes and Artichokes

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 items that require the oven such as baked chicken with potatoes and artichokes, sausage breakfast muffin bar, peanut butter and banana muffin bar, and bok choy with mushrooms.
2. Next, boil the pasta and the eggs.
3. Meanwhile, grill the steak.
4. Once the pasta and eggs cook, let them cool and assemble their recipes.
5. 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: Both meals 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

• Muffin bars: Serve with a side of fruit
• Arugula: You can use your choice of salad such as spring mix or baby spinach.
• Skirt Steak: You can use your choice of steak
• Chicken: Feel free to use 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	Spinach Omelette	Crispy Air Fryer Chicken	Baked Pine Nut Crusted Tilapia
Tues	Apple Oatmeal Muffin	Balsamic Glazed Steak Bites	Tomato Braised Chicken
Wed	Spinach Omelette	Crispy Air Fryer Chicken	Baked Pine Nut Crusted Tilapia
Thurs	Apple Oatmeal Muffin	Balsamic Glazed Steak Bites	Tomato Braised 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

1. First, prepare the chicken with the tomato braised chicken on the stove top so that it can simmer.
2. Next, prepare the items for the oven such as the pine crust tilapia, brussels sprouts, and oatmeal apple muffin bar and let them bake in the oven.
3. Meanwhile, prepare the “Fried Chicken” in the Air Fryer.
4. Then, prepare the items that require the stove top such as the steak bites, sauteed spinach, and omelette.
5. 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: 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

• Omelette: Add sliced avocados or hot sauce to the meal
• Muffin: Enjoy with a dollup of greek yogurt and a hot cup of coffee or tea
• Chicken: You can switch up your cut of chicken with chicken breasts or chicken tenderloins
• Tilapia: Feel free to use your choice of fish such as cod or salmon
• 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 with Berries	BBQ Chicken Flatbread	Shrimp and Cabbage Stir Fry
Tues	Breakfast Pizza	Taco Stuffed Acorn Squash	Instant Pot BBQ Chicken with Veggies
Wed	Chia Pudding with Berries	BBQ Chicken Flatbread	Shrimp and Cabbage Stir Fry
Thurs	Breakfast Pizza	Taco Stuffed Acorn Squash	Instant Pot BBQ Chicken with Veggies

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 chicken in the Instant Pot since this will take the longest to cook. You can go ahead and make one big batch for the lunch and dinner recipes and divvy up the portions for each recipe.
2. Next, preheat the oven and prepare the acorn squash, broccoli, and corn. Season the veggies and place them in the oven to roast. You can also start assembling the breakfast pizza and place that in the oven to bake.
3. Meanwhile, prepare the taco meat on the stove top, followed by the shrimp and cabbage stir fry.
4. Be sure to watch the timer for the items that are baking in the oven and remove them to cool based on their cooking time.
5. While everything is cooling, assemble the chia pudding with berries.
6. 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 breakfast pizza can be reheated in the microwave or oven, while the chia pudding should be served chilled
• Lunch: BBQ Chicken Flatbread and Taco Stuffed Acorn Squash can be reheated in the microwave or oven, while the salad ingredients should be served chilled.
• Dinner: Both meals can be reheated in the microwave

Extra Flavors and Substitutions

• Flatbread: If you can’t find flatbread, you can also use pita bread
• Ground beef: You can also choose your choice of ground meat such as chicken or turkey
• Chicken: You can switch up your cut of chicken with chicken breasts or chicken tenderloins
• BBQ Sides: Instead of corn or broccoli, feel free to swap it with any other veggies. Potato, zucchini, asparagus, and sweet potato pair well with BBQ 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

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 Cheese Muffin	Pesto Shrimp Mini Pizzas	Instant Pot Basil Beef Stew
Tues	Fried Egg with Sausage Hash	Grilled Balsamic Steak Salad	Roasted Lemon Italian Chicken
Wed	Sausage and Cheese Muffin	Pesto Shrimp Mini Pizzas	Instant Pot Basil Beef Stew
Thurs	Fried Egg with Sausage Hash	Grilled Balsamic Steak Salad	Roasted Lemon Italian 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

1. First, prepare the basil beef stew in the Instant Pot since this will take the longest to cook. Next, preheat the oven.
2. Then, marinate the chicken thighs and rutabaga and place them on a sheet pan. Place the chicken and rutabaga in the oven to start baking.
3. Marinate the steak and cut up the sweet potatoes. Place the sweet potatoes in the oven to bake along with the chicken. While these items are baking, grill the steak on the stovetop.
4. After you finish grilling the steak, you can start prepping the breakfast items. Cook the fried egg and sausage hash on the stovetop, and assemble the sausage muffin.
5. Be sure to watch the timer for the items that are baking in the oven and remove them to cool based on their cooking time.
6. While everything is cooling, assemble the pesto shrimp sandwiches.
7. 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 sausage muffin and the fried egg with sausage hash can be reheated in the microwave, while the fruit should be served chilled
• Lunch: The pesto shrimp mini pizzas and salad can be served chilled, while the steak and sweet potatoes can be reheated in the microwave
• Dinner: Both meals can be reheated in the microwave

Extra Flavors and Substitutions

• Sausage Muffin: You can use your choice of fruit to serve with the muffin
• Eggs: You can also cook your eggs to your preferred style such as scrambled eggs or omelette style
• Chicken: You can switch up your cut of chicken with chicken breasts or chicken tenderloins
• Muffins: If you can’t find English muffins, bagels will also work for the recipes
• Basil Pesto: If you can’t find basil pesto, tomato pesto is also a great alternative
• 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	Savory Bread Pudding	Black Bean Soft Tacos	Orange Ginger Salmon
Tues	Yogurt Bowl	Primavera Stuffed Chicken	Beef and Bean Sprout Stir Fry
Wed	Savory Bread Pudding	Black Bean Soft Tacos	Orange Ginger Salmon
Thurs	Yogurt Bowl	Primavera Stuffed Chicken	Beef and Bean Sprout Stir Fry

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. Preheat the oven and start assembling the items that need to be baked in the oven.
2. First, prepare the batter for the bread pudding mixture and place it in a greased baking dish.
3. Next, prepare the stuffed chicken breasts and the salmon snow peas recipe and place these ingredients on sheet pans.
4. Meanwhile, prepare the black bean and corn filling on the stovetop.
5. After you cook the black bean filling, prepare the beef and bean sprout stir fry on the stovetop.
6. While all the dishes are cooling, prepare the yogurt bowl
7. 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

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	Smoked Salmon English Muffin	Air Fryer Chicken Meatball Lettuce Wraps	Hoisin Pork Stir Fry
Tues	Lemon Ricotta Breakfast Cake	Chicken Fajita Lettuce Wraps	Instant Pot Butter Chicken
Wed	Smoked Salmon English Muffin	Air Fryer Chicken Meatball Lettuce Wraps	Hoisin Pork Stir Fry
Thurs	Lemon Ricotta Breakfast Cake	Chicken Fajita Lettuce Wraps	Instant Pot Butter 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

1. First, prepare the Instant Pot Butter Chicken Recipe since this will take the longest to cook. Go ahead and pre-heat the oven at this time.
2. Next, marinate the chicken fajita meat. Then season the red bell peppers and red onions, and place them on a sheet pan. Place the sheet pan in the oven to bake.
3. Mix together the lemon ricotta muffin batter and bake it in the oven.
4. Meanwhile, prepare the chicken meatballs and start cooking them in the Air Fryer.
5. Finally, prepare the Hoisin Pork Stir Fry on the stove top.
6. While everything is cooling, assemble the Salmon English Muffins.
7. 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 Salmon English Muffin can be served chilled. Wait to slice the avocado until you are ready to eat it to prevent it from browning. The Lemon Ricotta Breakfast Cake can be warmed up in the microwave
• Lunch: The chicken meatballs and chicken fajita meat can be reheated in the microwave, while the salad items and fruit should be served chilled
• Dinner: Both meals can be reheated in the microwave

Extra Flavors and Substitutions

• English Muffins: You can also use sliced bagels as a substitute
• Ground Chicken: Feel free to use your choice of ground meat such as ground turkey or ground pork
• Chicken: You can also use chicken breasts or chicken tenderloins
• 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

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 Peppers	Baked Harissa Chicken	Pistachio Crusted Salmon
Tues	Pistachio Pomegranate Granola	Hot and Sour Soup	Instant Pot Harissa Beef Stew
Wed	Egg Stuffed Peppers	Baked Harissa Chicken	Pistachio Crusted Salmon
Thurs	Pistachio Pomegranate 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. First, prepare the Instant Pot Harissa Beef Stew recipe since this will take the longest to cook.
2. Next, marinate the chicken tenderloins with the harissa sauce and place it on a sheet pan along with the diced turnips.
3. On another sheet pan, prepare the pistachio-crusted salmon and asparagus.
4. In a baking dish, prep the egg-stuffed peppers.
5. Once the chicken, salmon, and egg stuffed pepper ingredients are prepped, place all of these items in the oven to start baking. Be sure to keep a timer for each dish and remove them from the oven as they finish cooking.
6. Meanwhile, prepare the hot and sour soup on the stove top.
7. Finally, cook the pistachio pomegranate granola on the stove top.
8. 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: 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

• Turnips: If you can’t find turnips, you can swap them out with rutabaga, parsnips, or regular potatoes
• Asparagus: Feel free to use your choice of roasted vegetable to pair with the salmon. You can use broccoli, cauliflower, or butternut squash
• Chicken: You can also use chicken breasts or boneless chicken thighs
• Pistachio: Pine nuts or macadamia nuts are also good swaps for these recipes
• 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 Chili Steak Salad	Air Fryer Orange Soy Glazed Chicken
Tues	Cranberry Oat Muffin	Grilled Ginger Lime Chicken Salad	Instant Pot Pork Carnitas
Wed	Scrambled Eggs with Pork Carnitas	Grilled Chili Steak Salad	Air Fryer Orange Soy Glazed Chicken
Thurs	Cranberry Oat Muffin	Grilled Ginger Lime Chicken Salad	Instant Pot Pork Carnitas

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 Instant Pot Pork Carnitas recipe since this will take the longest to cook. (Note: Once the carnitas are cooked, set aside the portions for the breakfast scrambled eggs recipe).
2. After you have the pork carnitas set in the Instant Pot, go ahead and preheat the oven.
3. Next, mix together the marinade for the Air Fryer Orange Glaze Chicken. Glaze the chicken with the marinade and place it in the Air Fryer to cook.
4. Meanwhile, marinate the proteins for the Ginger Lime Chicken and the Orange Chili Steak. While these items are marinating, prepare the batter for the cranberry muffins. Place the batter in a greased baking dish and place it in the oven to bake.
5. Then, heat up the indoor grill and sear the chicken on each side for a few minutes. Once you get a good sear, place the chicken on a sheet pan. Do the same thing for the steak. Place the sheet pan with the chicken and steak in the oven and let them finish cooking until they reach their respective internal cooking temperature. You want the chicken to cook to 165F and the steak to at least 145F (or until your desired doneness).
6. Finally, prepare the scrambled eggs on the stove top.
7. 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: Both meals can be reheated in the microwave, serve the pico de gallo for the scrambled eggs chilled
• Lunch: Both the steak and chicken can be reheated in the microwave. Serve the salad ingredients chilled
• Dinner: Both meals can be reheated in the microwave

Extra Flavors and Substitutions

• Scrambled Eggs: You can prepare eggs sunny side up or serve them with egg whites
• Cranberry Muffins: Feel free to use your choice of fruit such as blueberries or raspberries
• Chicken: You can also use chicken breasts or chicken tenderloins for a leaner protein option
• Steak: Feel free to use your choice cut of steak
• Air Fryer chicken: Serve with your choice of veggies. Asparagus, cauliflower, zucchini, or squash are all great options
• 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 Potatoes with Taco Meat	Chili Rubbed Cod with Grapefruit Slaw	Ground Beef Cabbage Stir Fry
Tues	Air Fryer Honey Grapefruit	Beef Zucchini Nachos	Sweet and Sour Chicken Wings
Wed	Breakfast Potatoes with Taco Meat	Chili Rubbed Cod with Grapefruit Slaw	Ground Beef Cabbage Stir Fry
Thurs	Air Fryer Honey Grapefruit	Beef Zucchini Nachos	Sweet and Sour Chicken Wings

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, preheat the oven and start preparing the grapefruit for the Air Fryer. Place it in the basket and start cooking it.
2. Next, season the chicken wings. After the grapefruit cooks, remove it from the basket and place the wings in the Air Fryer and start cooking it. While the chicken is cooking in the Air Fryer, you can make the sauce on the stovetop.
3. Then, slice the zucchini and place them in the oven to bake. (You can also slice the breakfast potatoes and bake them in the oven to streamline the prep process instead of pan frying them on the stove top).
4. While these items are cooking, start preparing the taco meat for the breakfast and potato recipe and the zucchini nachos. The recipes state to cook the taco meat separately, but you can cook it all together and divide it by their respective portions for the two recipes.
5. After you finish the taco meat, start cooking the stir fry and cod filet on the stovetop.
6. After all the items finish cooking, let them cool and prepare the grapefruit coleslaw.
7. 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 breakfast potatoes and taco meat can be reheated in the microwave, while the grapefruit can be served chilled. You can wait to add the yogurt and nuts to the grapefruit until you are ready to eat it to prevent the nuts from getting soggy.
• Lunch: Both meals can be reheated in the microwave, serve the grapefruit coleslaw chilled.
• Dinner: Both meals can be reheated in the microwave

Extra Flavors and Substitutions

• Grapefruit: You can also use a very large orange instead of a grapefruit for the recipes
• Yogurt: You can also use whatever yogurt of your choice
• Cod: You can use your choice of white fish such as halibut, tilapia, or bass
• Ground Meat: You can also use ground turkey or ground 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