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	Honey Oat Muffin with Blueberries	BBQ Chicken Flatbread	Pan-Seared Salmon
Tues	Polenta Pancakes	Roasted Red Pepper Sandwich	Instant Pot BBQ Chicken
Wed	Honey Oat Muffin with Blueberries	BBQ Chicken Flatbread	Pan-Seared Salmon
Thurs	Polenta Pancakes	Roasted Red Pepper Sandwich	Instant Pot BBQ 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 in the Instant Pot since this will take the longest to cook.
2. Next, prepare the honey oat muffin bars in the oven (or in the Air Fryer)
3. Then, prepare the red bell pepper and brussels sprouts in the Air Fryer. (Note: The recipe for the Instant Pot Shredded BBQ Chicken says to bake the broccoli and the corn in the oven while it cooks, however, you can use the Air Fryer instead. Just cook it at 360F for 8 minutes)
4. Meanwhile, start preparing the items that require the stovetop such as the pan-fried salmon with the polenta and the polenta pancakes.
5. Then, assemble all of the cold items such as the blueberries and salad ingredients.
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, serve the blueberries chilled
• Lunch: f you are preparing these meals in advance, separate the bread for the sandwiches from the filling to prevent them from getting soggy. You can assemble the sandwiches the day you eat the meals
• Dinner: Both meals can be reheated in the microwave.

Extra Flavors and Substitutions

• Blueberries: You can use your choice of fruit to serve with breakfast.
• Flatbread: If you can’t find flatbread, you can use a hamburger bun or regular toasted bread.
• Brussels Sprouts: If you want to streamline your vegetables, you can also substitute with broccoli.
• Salmon: You can cook your choice of fish such as cod, halibut, or tilapia
• 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 Prosciutto	Salmon and Artichoke Pasta Salad	Baked Pine Nut Crusted Fish
Tues	Watermelon Sandwich	Pan-Fried Tofu with Spinach	Rosemary Chicken and Potatoes
Wed	Scrambled Eggs with Prosciutto	Salmon and Artichoke Pasta Salad	Baked Pine Nut Crusted Fish
Thurs	Watermelon Sandwich	Pan-Fried Tofu with Spinach	Rosemary 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

1. Pre-heat the oven to 400F. Meanwhile boil the pasta.
2. Next, prepare the items that require the oven such as the diced potatoes and bell peppers for breakfast, pine nut crusted tilapia, and the rosemary chicken with the potatoes and artichokes
3. Meanwhile, start preparing the items that require the stovetop such as the pan-fried tofu with sauteed spinach and tomato, and the scrambled eggs.
4. Then, assemble the items for the watermelon sandwich. After the pasta cooks, let it cool down and assemble the salmon and artichoke pasta salad
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: The watermelon sandwich can be served chilled, while the scrambled eggs can be reheated in the microwave
• Lunch: The salmon pasta salad can be served chilled, while the tofu can be reheated in the microwave.
• Dinner: Both meals can be reheated in the microwave.

Extra Flavors and Substitutions

• Prosciutto: Feel free to use bacon or turkey bacon as a swap
• Pasta: You can use your choice of pasta.
• Spinach: Instead of spinach, you can also use kale.
• 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	Yogurt with Balsamic Pears	Stuffed Primavera Chicken	Baked Orange Ginger Salmon
Tues	Savory Bread Pudding	Baked Crispy Chicken Tenders	Grilled Steak with Corn Medley
Wed	Yogurt with Balsamic Pears	Stuffed Primavera Chicken	Baked Orange Ginger Salmon
Thurs	Savory Bread Pudding	Baked Crispy Chicken Tenders	Grilled Steak with Corn Medley

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. Pre-heat the oven to 400F.
2. Next, prepare the items that require the oven such as the savory bread pudding, primavera stuffed chicken breasts, oven-baked chicken tenders, salmon and snow peas, and roasted corn with potato hash. (Note: the recipe for the chicken tenders indicates baking it at 425F, however, to streamline the oven temperature for all of the other recipes, you can cook it at 400F. Just be sure to monitor the internal temperature of the chicken and make sure it reaches 165F)
3. Meanwhile, start preparing the items that require the stovetop such as the balsamic pears with almonds and the grilled balsamic steak.
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: The yogurt can be served chilled, while the bread pudding can be reheated in the microwave
• Lunch: Both the stuffed chicken breast and tenders can be reheated in the oven while the salad and veggie sticks can be served chilled
• Dinner: Both meals can be reheated in the microwave.

Extra Flavors and Substitutions

• Yogurt: Feel free to use apples instead of pears and also toast any kind of nuts you have on hand
• Snow Peas: If you can’t find snow peas, you can use snap peas or any other non-starchy vegetable such as asparagus or green beans
• Steak: Instead of regular potatoes, you can also roast butternut squash or sweet potato.
• 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	Cheese Omelette	Air Fryer Shrimp Kebabs	Air Fryer Sweet and Sour Wings
Tues	Peach Crisp	Celery Chicken Salad Wrap	Grilled Peach and Steak Salad
Wed	Cheese Omelette	Air Fryer Shrimp Kebabs	Air Fryer Sweet and Sour Wings
Thurs	Peach Crisp	Celery Chicken Salad Wrap	Grilled Peach and Steak Salad

Set Your Pace

• If you’re a beginner at meal prep: Be prepared to set aside 2-3 hours. Once mise en place is complete, all of these recipes can be completed one by one.
• If you’re a meal prep pro, use the sequenced steps below: These steps give you the flexibility to cook items simultaneously in a sequence of events.
• Be sure to set timers and check on food items to avoid overcooking. Sequencing will save you time and meal prep can be done in 1-2 hours.

Meal Prep Run Down

1. Start by preparing the recipes that require the Air Fryer such as the chicken wings and shrimp kebab.
2. Next, cook the grilled steak stove top grill.
3. Meanwhile, cook the cheese omelette and peach crisp on the stove.
4. Finally, assemble celery chicken salad wrap.
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: The shrimp kebabs can be reheated in the microwave. Serve the celery chicken salad chilled
• Dinner: Both meals can be reheated in the microwave. Serve the salad ingredients chilled

Extra Flavors and Substitutions

• Omelette: Feel free to enjoy with sliced avocado for healthy fats
• Peach Crisp: Serve with yogurt for added protein
• Kebabs: Feel free to include other vegetables such as zucchini, squash, or mushrooms.
• Chicken Wings: Feel free to use chicken tenderloins for 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	French Toast Muffins	Mini Pesto Shrimp Pizzas	Grilled Cilantro Steak and Cauliflower
Tues	Sausage English Muffin	Chicken Pesto Wrap	Air Fryer Orange Glazed Chicken and Broccoli
Wed	French Toast Muffins	Mini Pesto Shrimp Pizzas	Grilled Cilantro Steak and Cauliflower
Thurs	Sausage English Muffin	Chicken Pesto Wrap	Air Fryer Orange Glazed Chicken and Broccoli

Set Your Pace

• If you’re a beginner at meal prep: Be prepared to set aside 2-3 hours. Once mise en place is complete, all of these recipes can be completed one by one.
• If you’re a meal prep pro, use the sequenced steps below: These steps give you the flexibility to cook items simultaneously in a sequence of events.
• Be sure to set timers and check on food items to avoid overcooking. Sequencing will save you time and meal prep can be done in 1-2 hours.

Meal Prep Run Down

1. Start by preparing the chicken thighs in the Air Fryer.
2. Next, cook the chicken tenderloins and the steak on the stove top grill.
3. Meanwhile, cook french toast muffins and the breakast sausage muffin in the oven.
4. Finally, assemble the mini shrimp pizzas.
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. Serve the fruit chilled
• Lunch: Both meals can be served chilled (or you can reheat the chicken pesto wrap in the microwave)
• Dinner: Both meals can be reheated in the microwave

Extra Flavors and Substitutions

• Chicken Thighs: You can use chicken breasts or chicken tenderloins as a leaner option.
• Pesto: Feel free to use sun-dried tomato pesto as an option
• Sausage Patty: You can also use your choice of patty such as pork, beef, or turkey.
• Ground Meat: If you don’t like ground beef, you can use ground chicken or ground turkey as a leaner 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	Asparagus and Tomato Egg Frittata	Air Fryer Beef Egg Rolls	Salmon Piccata and Asparagus
Tues	Baked Oats with Fruit	Air Fryer Apricot Chicken and Broccoli	Ground Beef Stir Fry
Wed	Asparagus and Tomato Egg Frittata	Air Fryer Beef Egg Rolls	Salmon Piccata and Asparagus
Thurs	Baked Oats with Fruit	Air Fryer Apricot Chicken and Broccoli	Ground Beef 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. Start by preparing the items that require the oven such as the egg frittata, baked oats, and salmon with asparagus.
2. Next, cook the apricot-glazed chicken in the Air Fryer.
3. Meanwhile, cook the ground beef recipes on the stovetop. Set aside some of the ground beef for the eggrolls.
4. Finally, assemble the eggrolls and cook them in the Air Fryer.
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 or Air Fryer. Serve the fresh veggie sides chilled.
• Dinner: Both meals can be reheated in the microwave

Extra Flavors and Substitutions

• Asparagus: You can use broccolini as a substitute.
• Baked Oats: Feel free to use your choice of fruit toppings.
• Salmon: You can also use your choice of fish such as cod or halibut.
• Chicken Feel free to use your choice cut of chicken such as chicken breasts or chicken tenderloins.
• Ground Meat: If you don’t like ground beef, you can use ground chicken or ground turkey as a leaner 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	Air Fryer Shrimp Kebabs	Sheet Pan Sausage with Roasted Veggies
Tues	Air Fryer Honey Grapefruit	Grilled Hawaiian Chicken Salad	Ground Beef and Broccoli Stir Fry
Wed	Sweet Potato Egg Frittata	Air Fryer Shrimp Kebabs	Sheet Pan Sausage with Roasted Veggies
Thurs	Air Fryer Honey Grapefruit	Grilled Hawaiian Chicken Salad	Ground Beef and Broccoli 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. Start by preparing the items that require the oven such as the sweet potato egg frittata and sheet pan sausage with veggies.
2. Next, prepare the grapefruit in the Air Fryer. Once that cooks, prepare the shrimp kebabs and cook them in the Air Fryer.
3. Meanwhile, cook the grilled chicken with pineapple on the stove top, followed by the ground beef stir fry.
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: Both meals can be reheated in the microwave, serve the yogurt chilled.
• Lunch: The shrimp kebabs, grilled chicken, and pineapple can be reheated in the microwave. Serve the salad ingredients chilled.
• Dinner: Both meals can be reheated in the microwave

Extra Flavors and Substitutions

• Sweet Potato: You can use regular potato or butternut squash as an alternative.
• Chicken Feel free to use your choice cut of chicken such as chicken breasts or chicken tenderloins.
• Ground Meat: If you don’t like ground beef, you can use ground chicken or ground turkey as a leaner 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	Spinach Egg Quesadilla	Citrus Shrimp Quinoa Spinach Salad	Cashew Chicken and Eggplant Stir Fry
Tues	Cinnamon Toast Crunch Quinoa	Steak Wrap with Air Fryer Eggplant Fries	Chicken Quinoa Fried Rice
Wed	Spinach Egg Quesadilla	Citrus Shrimp Quinoa Spinach Salad	Cashew Chicken and Eggplant Stir Fry
Thurs	Cinnamon Toast Crunch Quinoa	Steak Wrap with Air Fryer Eggplant Fries	Chicken Quinoa Fried Rice

Set Your Pace

• If you’re a beginner at meal prep: Be prepared to set aside 2-3 hours. Once mise en place is complete, all of these recipes can be completed one by one.
• If you’re a meal prep pro, use the sequenced steps below: These steps give you the flexibility to cook items simultaneously in a sequence of events.
• Be sure to set timers and check on food items to avoid overcooking. Sequencing will save you time and meal prep can be done in 1-2 hours.

Meal Prep Run Down

1. Start by giving your steak a generous seasoning and grill it up on the grill pan until it’s perfectly done.
2. While the steak is sizzling, get your eggplant fries ready and pop them into the Air Fryer for a crispy treat.
3. Next, it’s time to whip up a delicious chicken and eggplant stir-fry on the stovetop.
4. Meanwhile, cook up a flavorful batch of chicken quinoa fried rice.
5. Now, onto breakfast! Prepare a tasty spinach egg quesadilla and some delightful cinnamon toast quinoa crunch.
6. As your dishes cool down, assemble a fresh and vibrant shrimp quinoa salad with spinach.
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 strawberries chilled.
• Lunch: The shrimp quinoa salad can be served chilled while, the steak wrap and eggplant fries can be reheated in the microwave.
• Dinner: Both meals can be reheated in the microwave

Extra Flavors and Substitutions

• Cinnamon Toast Quinoa Crunch: Enjoy with a side of yogurt for added protein
• Spinach: Feel free to use arugula or baby kale as a substitute
• Eggplant: If you don’t like eggplant, you can substitute this with another non-starchy veggie such as yellow squash or zucchini
• 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	Baked Oats with Berries and Apricot	Celery Chicken Salad Wrap	BBQ Stuffed Baked Potato
Tues	Fried Egg with Apple and Sausage Hash	Instant Pot Beef Soft Tacos	Peanut Chicken and Celery Stir Fry
Wed	Baked Oats with Berries and Apricot	Celery Chicken Salad Wrap	BBQ Stuffed Baked Potato
Thurs	Fried Egg with Apple and Sausage Hash	Instant Pot Beef Soft Tacos	Peanut Chicken and Celery 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 preparing the items that require the oven such as the baked oats and baked potato.
2. Next, prepare the beef in the instant pot beef.
3. Then, boil the chicken breasts.
4. Meanwhile, prepare the peanut chicken celery stir fry.
5. Afterward, cook the fried eggs and apple and sausage hash.
6. Once the chicken breasts have cooked, let them cool before shredding them. After they cool, mix together the chicken salad ingredients.
7. Finally, remove the beef from the instant pot and carefully shred it with a fork.
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: The celery chicken salad can be served chilled, while the beef tacos can be reheated in the microwave.
• Dinner: Both meals can be reheated in the microwave

Extra Flavors and Substitutions

• Oatmeal: Feel free to use your choice of fruit.
• Apple Hash: Feel free to use regular potatoes or sweet potatoes as an ingredient swap.
• Baked Potato: You can also use sweet potatoes as an ingredient wap
• 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	Baked French Toast Muffins	Grilled Salmon with Watermelon Salad	Grilled Italian Chicken with Balsamic Green Beans
Tues	Chia Pudding with Berries	Raspberry Chipotle Glazed Chicken Tacos	Garlicky Beef Stir Fry
Wed	Baked French Toast Muffins	Grilled Salmon with Watermelon Salad	Grilled Italian Chicken with Balsamic Green Beans
Thurs	Chia Pudding with Berries	Raspberry Chipotle Glazed Chicken Tacos	Garlicky Beef 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 preparing the items that require the oven such as the french toast muffins.
2. Next, marinate both the chicken dishes and season the salmon.
3. Grill the Italian Chicken on an indoor grill pan and panfry the raspberry chicken in a skillet. Once you get a good sear on each side, place the chicken on sheet pans and finish cooking them in the oven.
4. Meanwhile, grill the salmon on an indoor grill pan and stir-fry the beef in a wok.
5. Finally, prepare the chia pudding.
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 french toast muffins can be quickly reheated in the microwave. Serve the strawberries and the chia pudding chilled.
• Lunch: The salmon can be reheated in the microwave or served chilled. Serve the watermelon salad chilled. The raspberry chipotle glazed chicken can be reheated in the microwave.
• Dinner: Both meals can be reheated in the microwave

Extra Flavors and Substitutions

• Strawberries: Feel free to use your choice of fruit. You can also use raspberries to streamline the grocery list.
• Chia Pudding: Feel free to use your choice of milk
• Chicken: You can also use chicken breast or chicken tenders
• 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