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	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

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