Tag: Weekly Prep

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 boiling water for the pasta.
2. Next, start mixing the egg mixture for the egg frittata. Pour the egg mixture into a greased baking dish and add the vegetables and cheese. You can also place the salmon on a sheet pan with the toppings and seasonings, and also place the chicken in a baking dish. Place these items in the oven and start baking them in the oven.
3. While those items are baking, you can boil the pasta and start searing the pesto chicken. Once the pasta finishes cooking, drain the water and add it to a mixing bowl. After the chicken cooks, let it rest on a cutting board for a few minutes before slicing it into bite-size pieces. Once you cut the chicken, you can assemble the chicken pasta.
4. After the egg frittata and salmon cook, remove them from the oven, turn up the heat of the oven and start roasting the asparagus, and bell peppers for the beef roll-ups. Turning up the heat will also give the chicken a nice good crispy texture while it finishes cooking.
5. Then, assemble the beef rollups and start grilling them.
6. Finally, assemble the yogurt.
7. After all the items finish cooking, let them cool.
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: The frittata can be reheated in the microwave, while the yogurt can be served chilled
• 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

• Asparagus: Feel free to use green beans or broccolini
• Yogurt: You can also use whatever fruit you have on hand
• Chicken: You can use your choice of chicken such as chicken breasts or chicken tenderloins
• Salmon: You can also use white fish such as cod or halibut
• 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

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 mixing the egg mixture for the egg muffins and the batter for the carrot muffin bar. Next, place the ingredients for the turkey meatballs and squash on a baking sheet. You can also place the chicken on another baking sheet and season the chicken. Place these four recipes in the oven and start baking them.
2. While those items are baking, you can start preparing the recipes that require the stovetop such as chicken soup and cajun chicken.
3. After all the items finish cooking, let them cool.
4. 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: These items 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

• Turkey Deli: Feel free to use deli ham or Proscuitto
• Soup: You can also use whatever vegetables you have on hand
• Chicken: You can use your choice of chicken such as chicken breasts or chicken tenderloins
• Meatballs: You can also use pork, beef, or chicken meatballs
• 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

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 boiling the eggs.
2. Next, place the bbq chicken and broccoli hash in baking dishes and start baking them in them in the oven.
3. Then, saute the chicken and broccoli rice on the stovetop. Once these items are cooked, place them in a greased baking dish with the cheese and place it in the oven to bake.
4. Meanwhile, cook the cajun soup on the stove top. After you get the cajun soup simmering, start cooking the granola.
5. After all of the items finish cooking, let them cool. While these items are cooling, prepare the seafood salad.

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: These items can be reheated in the microwave, however, serve the eggs chilled
• Lunch: Serve the seafood salad chilled, while the soup can be reheated in the microwave
• Dinner: Both meals can be reheated in the microwave

Extra Flavors and Substitutions

• Granola: Feel free to add whatever dried fruit you have on hand.
• Broccoli rice: You can swap ou the broccoli rice with cauliflower rice.
• Chicken: You can use your choice of chicken such as chicken breasts or chicken tenderloins.
• Seafood Salad: You can swap the ingredients with canned tuna or canned salmon for this recipe
• 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