HUNGRY

FOR
MORE
Meal Prep Guide
& Recipe eBook
TABLE OF CONTENT S
G e t Sta r ted 3
Pla n Guidelines a n d G o a ls 4
We ek One 6
We ek Two 9
R e cipe s 12
Brea k fa st 1 3
Lunch 18
Dinner 2 2
Sna ck s & Side s 3 0
Bla nk M e a l Plan 35
 HOW TO

GET
S TA R TED
Th i s e B o o k i s f u l l o f e a s y re c i p es and fo o d co m b inat io ns to keep yo u f ueled
a n d h a ppy w h i l e yo u co m p l ete yo ur t rai ning sessio ns over t he nex t 14 days.
We k n ow yo u’ l l f i n d i t u s e f ul, b ut nut r i t io n is no t o ne - si ze - f it s- all. We get
i t! Th i s 1 4 - D ay g u i d e wa s d esi gned to acco m m o date m any di f ferent fo o d
p re fe re n ce s. Al l i n gre d i e nts sho uld also b e easy to so urce, no m at ter yo ur
l o cati o n , a n d g o t ten in o ne t r ip to t he gro cer y sto re.

Use this as a guide! Lear n as you Follow this template:

go and set up meals as you would
like. M ake changes that you need AM Breakfasts
based on food preference. AM Snacks
Midday Lunches or Dinners
I t may be easiest to follow the
meal plan as it is shown on PM Snacks
pages 6 and 9, since there are PM Dinners or lunches
direc tions, and repeat meals Treat Optional treat list
based on prep.

However, if there is a recipe you Feel free to repeat meals not

like best and it ’s not on the plan, listed on the example plan. I f
go with it! Eat what you like! you find a lunch you like you can
Prepare a plan each week for all absolutely eat it all 3 weeks.
meals. Even if you don’t prep a
lot—use the blank meal plan (at D edicate a chunk of time each
the end) and wr ite up your week . week for grocer y shopping and
prepar ing your food.
I f you are choosing to mix and
match your recipes, use the Stock up on food storage!
recipe categor ies and choose
what you like best from each
categor y.
A H E A LT H IER YO U

Plan guidelines
E at co ns is tentl y thro u g ho u t th e d ay a n d
no te how hu ngr y /f u l l yo u’re g e t t i n g. I f
yo u need to adj u s t any thing, i n te r m s o f
po r tio n s izes, no pro bl em .

S el ec t the m eal s yo u want to m a k e, s e t

yo u r gro cer y l is t, and s ho p for fo o d e a c h
week .

Fo r the nex t 1 4 days, co m m it to e at i n g

w ho l e, u npro ces s ed fo o ds an d a s m a ny
o f the rec ipes in o u r g u ide as yo u'd l i k e.
Yo u g o t this !

M ak e a co m m itm ent to co o k yo ur fo o d.
Fo l l ow the ins tr u c tio ns and gi ve i t a t r y!
Co m e o u t o f the nex t 14 days w i t h s o m e
new exper iences and co nf ide n ce.

Your Goals
• Create new dail y habits.
• Lear n abo u t yo u r s el f and w hat yo u c a n
acco m pl is h.
• I nc reas e yo u r co nf idence in prep a r i n g
heal thy rec ipes o n a reg u l ar bas is.
W E E K LY P L A N S
WEEK ONE
LET'S DO THIS!
MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY

1-2 hard
Vanilla Vanilla boiled eggs Vanilla 2-minute Vanilla
Smoothie
BREAKFAST overnight overnight + 1-2 slices overnight breakfast overnight
bowl
oats oats toast + berry oats sandwich oats
of choice

Roasted Roasted
2 Tbsp. nut Veggies 2 Tbsp. nut Veggies
pumpkin pumpkin Green
SNACK butter + 1 + 1/4C butter + 1 + 1/4C
seeds + 3/4C seeds + 3/4C smoothie
apple hummus apple hummus
grapes grapes

Leftover
Build-your- Build-your- Build-your- Simple Simple frittata + Enchilada
LUNCH
own-bowl own-bowl own-bowl hearty soup hearty soup Brussels skillet
sprout salad

Roasted Citrus salad Citrus salad

Veggies Veggies
Green pumpkin Green with honey with honey
SNACK + 1/4C + 1/4C
smoothie seeds + 3/4C smoothie lemon lemon
hummus hummus
grapes dressing dressing

Build-
Frittata +
Veggie Healthy your-own-
Slow Cooker roasted
wrap with Simple Chicken & Enchilada bowl with
DINNER Black Bean Brussels
red pepper hearty soup Sweet Potato skillet leftovers
Chicken Chili sprouts &
spread Bake from the
quinoa salad
week
WEEK ONE
LET'S DO THIS!
This 14-day meal plan includes preparing a few meals on Sunday. This way you have enough
food ready for the beginning of your week, and you’ve got less cooking for the remainder of
your week. You’ll stock up on essentials at the grocery store that you may not already have.
Prepping can also take more time on week one, and that’s OK!

□□ Review all meals you want to eat this week.

PRE-SHOP LIS T □□ Use the provided grocery lists and modify with anything you like.
□□ Take note of what you’ve already got in your fridge/pantry so you don’t
overbuy.

• Vanil l a O ver nig ht Oats

PRE-M AKE • B uil d-Yo u r- O w n B ow l s
THESE MEALS • Eas y R o as ted Veg gies
• R o as ted Pu m pk in S eeds

1. If you are roasting any veggies for your bowls, preheat your oven at 425
PREP NOTES degrees. You’ll use it again for the pumpkin seeds and turn it down.
2. Prepare enough ingredients for three bowls, plus extra ingredients for
leftovers later in the week. Chop enough veggies, add a little oil and
seasoning to them, toss, and assemble on your sheet pan.
3. Roast your veggies once your oven comes to temperature.
4. While your veggies are roasting, toss and season your pumpkin seeds. Spread
them out on your baking sheet and set them aside.
5. If you are cooking rice or starch for your bowls, follow directions for 4 servings
and cook.
6. Prepare your protein option of choice: you can roast in the oven with your
veggies for about 30-45 minutes or cook on a stove top.
7. Take veggies out of the oven, turn your oven down to 300 degrees, wait for it
to come to temperature, and put in your pumpkin seeds.
8. Gather all of your bowl ingredients together and assemble them. Store any
leftover ingredients in your fridge.
9. Take out your pumpkin seeds, let them cool a bit, then transfer to single
servings for snacks.
10. Prepare four servings of vanilla overnight oats and store in your fridge for the
morning.
11. Clean up and done!

• I f it makes your life easier, buy a pre - cooked protein for your
COOKING lunch bowls!

NOTES/ TIPS • Sundays are a good time to cut up veggies and fruit for snacks all
week . Although more expensive, you can also buy pre - cut!
• I f you’re tr ying the smoothie recipe and citrus salad recipes, prep
ex tra ingredients on Sunday mor ning for breakfast the following
weeks so you’re ready to go.
WEEK ONE
LET'S DO THIS!
PRODUCE CONDIMENTS / NUTS
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□□ _______________________________ CANNED GOODS
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□□ _______________________________ SPICES
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MEAT / DAIRY □□ _______________________________
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GRAINS / BAKERY □□ _______________________________
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WEEK TWO
CRE ATE P OSSIB ILIT Y
MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY

4oz protein
2-minute
Smoothie Smoothie of choice + Smoothie
BREAKFAST breakfast Easiest hash Easiest hash
bowl bowl berries + 2oz bowl
sandwich
nuts

Citrus salad Citrus salad

Veggies Veggies 1 Tbsp. nut
with honey with honey 2-3 cookie 2-3 cookie
SNACK + 1/4 cup + 1/4 cup butter +
lemon lemon dough bites dough bites
hummus hummus 1 apple
dressing dressing

Leftover
Autumn Autumn
Build your Portobello Sweet & sour Build your chicken wrap
LUNCH chopped chopped
own wrap fajitas chicken own bowl & leftover
salad salad
veggies

Citrus salad Hard boiled

Veggies Veggies
2-3 cookie 2-3 cookie with honey 2-3 cookie egg & 2oz
SNACK + 1/4 cup + 1/4 cup
dough bites dough bites lemon dough bites nuts or dried
hummus hummus
dressing fruit

Rosemary 2-minute
Veggie wrap
Healthier Autumn and lemon breakfast
Portobello Stuffed with roasted
DINNER sweet & sour chopped roast chicken sandwich
fajitas peppers red pepper
chicken salad & simple & leftover
spread
salad veggies
WEEK TWO
CRE ATE P OSSIB ILIT Y
You made it! One week down. That wasn't so hard was it? You still got more in you—we know it.
Let's prep for week two.

By far, the easiest meal prep comes from leftovers. Cook or prepare ingredients once, and eat
many times. This week is meant to guide you to use what you have on hand in your kitchen and
continue to eat great versus going for something “more convenient.” Leftovers are the ultimate
in convenience and economically smart. Try it this week!

• Co ok ie D o u g h B ites
PRE-M AKE • Cit ru s S al ad w ith Ho ney Lem o n Dres s ing
THESE MEALS • M o n day ’s Lu nc h: B u il d Yo u r O w n Wrap

1. Prepare and assemble your cookie dough bites and transfer to

PREP NOTES the freezer.
2. Prepare your citrus salad and transfer to three serving containers
for snacks.
3. Create a wrap for Monday’s lunch: include a protein option,
some crisp veggies, and a spread, like hummus or mustard. Get
creative and use what you have!
4. If you’ve got some extra time, prep your veggies for dinners
coming up this week to save time. (This is optional.)
5. Clean up! You’re done.

COOKING TIP:
Hard boiled eggs show up a few times this week. If you want,
hard boil a batch on Sunday, or pick up a pack of pre-hard boiled
NOTES eggs at the grocery store to save time.
WEEK TWO
CRE ATE P OSSIB ILIT Y
PRODUCE CONDIMENTS / NUTS
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□□ _______________________________ CANNED GOODS
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□□ _______________________________ □□ _______________________________
□□ _______________________________ □□ _______________________________
□□ _______________________________
□□ _______________________________ SPICES
□□ _______________________________
MEAT / DAIRY □□ _______________________________
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□□ _______________________________ □□ _______________________________
□□ _______________________________ □□ _______________________________
□□ _______________________________
□□ _______________________________ EXTRA NEEDS
□□ _______________________________ □□ _______________________________
□□ _______________________________ □□ _______________________________
□□ _______________________________ □□ _______________________________
□□ _______________________________
GRAINS / BAKERY □□ _______________________________
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 RECIPES
BRE A KFA S T | LUNCH | DINNER | SIDES+SN ACK S

RECIPE SHORTHAND
C : Cups
Tbsp. : Tablespoon
tsp. : Teaspoon
300F: degrees fahrenheit
Simple Vanilla Protein
OVERNIG HT OAT S COOK TIME
5 MINUTES TO
OVERNIGHT
SERVES
FOUR
TAKE TO
WORK

In gredi en t s // PR E PAR ATIONS//

2C old fashioned oats 1. Combine ingredients in a bowl and divide equally into
3C almond milk (or milk of four jars or a small Tupperware containers.
choice) 2. Shake each container to combine well.
2 tsp. cinnamon 3. Place in the ref rigerator overnight and enjoy for up to
2 servings vanilla protein a week.
powder (serving size based
on brand)

OPTIONAL ADD-INS:
2 tsp. vanilla extract, berries,
nut butter, bananas,
cinnamon, chia seeds,
pineapple bits
Smoothie
BOWL COOK TIME
5 MINUTES
SERVES
1
POST
WORKOUT

Smoothie bowls are very similar to smoothies, they're just consumed in a different way
(with a spoon), and include additional toppings and texture. Have fun with it and try your
favorite flavors. You can even make two different smoothies to combine in the same bowl
for more interesting bites. Keep thickness in mind overall, as you won’t want it too soupy.

Make your base. Choose colorful Add some crunch. Have fun with
Start with your favorite
fruit toppings. Texture is key. You don’t
the design.
smoothie recipe: The trick is in the want everything to be Just like the “recipe,”
f ruit toppings. Consider smooth, so add some which can be varied in
greens your base and then add healthy seeds (chia, sun- a million ways, have fun
spinach, kale complimentary (but not flower, hemp, etc.), grains with the assembly. Pro
ice necessarily identical) (granola, oats), and/or tip: It usually looks nicer
milk or yogurt f ruit like blueberries, nuts (walnut, pumpkin, if toppings are added
soy, almond, greek strawberries, bananas, almond). A little unsweet- in chunks, in their own
juice passion f ruit, and ened coconut flakes space; and it’s best if the
orange, pomegranate, carrot raspberries. This is your sprinkled on top is a nice heaviest items go last.
sweetener chance to try something f inishing touch. You can always mix it
agave or maple syrup, honey new or uncommon. and lose the pretty when
When’s the last time you eating!
had a kiwi? Try a little on
top.
Whole Foods
FRIT TATA COOK TIME
25 MINUTES
SERVES
4
POST
WORKOUT

In gredi en t s // PR E PAR ATIONS//

2 Tbsp. olive oil, divided 1. Preheat the broiler.
1/2 pound ground turkey or hot 2. In a large (15-inch) oven-proof skillet, heat 1 tablespoon
italian chicken or turkey sausage of the oil. Cook the sausage over high heat, breaking it
1 small sweet onion, halved and apart with your spatula into 1-inch pieces (or smaller),
thinly sliced until browned, about 5 minutes. Remove to a plate.
3. Add the remaining oil to the skillet. Saute the onion
1 orange pepper, thinly sliced
and peppers over medium heat, scrapping up any
1 red pepper, thinly sliced brown bits from the bottom of the pan, until very soft
1 tsp. sea salt, divided and caramelized, about 10 minutes.
8 large eggs 4. Meanwhile, in a large mixing bowl, beat the eggs with
2 tsp. f resh oregano leaves 1/2 teaspoon salt until the yolk and whites are very well
combined.
5. Add the meat back to the pan and stir to combine.
This recipe is also just as good
Season the mixture with the remaining ½ teaspoon
using a meat substitute or
salt and arrange the veggies in an even layer. Reduce
meat-f ree! the heat to low and pour the eggs over the sausage
and vegetables, making sure the pan is evenly coated
with eggs. Cook until the sides are set and there’s just
a shallow layer of uncooked eggs on the top, about 5
minutes.
6. Sprinkle the oregano over the top, if using, and transfer
the pan to the broiler. Cook for 2 minutes, until the
top is cooked and beginning to lightly brown. Remove
f rom the oven and allow the f rittata to sit in the pan
for at least 5 minutes before slicing. Cut into wedges
and serve warm alongside a simple salad as breakfast,
lunch, or dinner.
Easiest
HASH
COOK TIME SERVES POST
10 MINUTES 4-6 WORKOUT

Base Options
Meal-prepped roasted sweet potatoes and bell peppers

Meal-prepped stuffed peppers

Fresh lettuce or greens

Toppings
Two eggs cooked to your liking

Extra hard boiled egg you prepped for the week

Sauce of choice—hot sauce is recommended

2-Minute
B RE A KFA S T S A NDWICH
This chili will be a go-to in your house. If you take the time to make your own taco
seasoning, you'll be looking at the perfect healthy meal!

TOTAL TIME SERVES ON THE

2 MINUTES 1 GO

IN GR E D I E N TS// PRE PAR ATIONS//

1 egg 1. Spray a microwave safe mug with cooking spray. Crack
1 whole wheat english muff in the egg into the mug and lightly scramble. Season
with a pinch of salt and pepper to taste.
Nonstick cooking spray
2. Place the mug in the microwave and cover with a wet
Salt & pepper
paper towel. Cook on high for 30-40 seconds. If there
is still liquid in the mug, cook for an additional 5-10
OPTIONAL TOPPINGS seconds.
Fresh spinach 3. Toast the English Muff in. Spread butter if desired. Top
1 Tbsp. shredded cheddar with your ingredient choices, the egg, and replace the
cheese top of the muff in. Enjoy hot!
1 slice of protein (turkey, ham,
bacon)
Tomato or sun dried
tomatoes
1 tsp. butter, if desired
Harvest
CHOPPED SALAD
COOK TIME SERVES FA M I LY
15 MINUTES 4 F R I E N D LY

IN GR E D I E N TS// PR E PAR ATIONS//

2 hearts of romaine lettuce, 1. In large bowl, combine lettuce, dried cranberries,
chopped chopped pears, and feta cheese.
1/2C dried cranberries 2. In small bowl, whisk together the poppy seed dressing
2 medium ripe pears or and light balsamic vinaigrette. Drizzle over salad. Toss
apples, chopped to coat.
2 oz. feta cheese, crumbled
1/3C poppy seed dressing
1/4C light balsamic
vinaigrette
Roasted Veggie & Arugula COOK TIME SERVES POST
WRAP WITH RED PEPPER SPREAD 40 MINUTES 2 WRAPS WORKOUT

IN GR E D I E N TS// PR E PAR ATIONS//

WRAP 1. Toss cauliflower florets and onions in olive oil and place
on baking sheet. Roast at 425°F for 15-20 minutes.
2 Tbsp. olive oil
Vegetables can be roasted up to 5 days before. Store in
1/4 small red onion, diced
a separate container in the f ridge.
1/2 small head of cauliflower,
2. Place peppers on baking sheet and cook on center
cut into florets and roasted
rack on broil. Broil until skin is charred (~8-10 minutes),
salt to taste
flipping occasionally. Remove peppers f rom sheet
handful f resh arugula
and place in a sealed bowl for 10 minutes. Remove
tortilla of choice
charred skin and seeds. Place peppers and remaining
ingredients in food processor and process until
smooth.
RE D PE PPER 3. Assemble by spreading a thin layer of red pepper
C H ICKPE A S PREAD chickpea spread on entire tortilla. Add veggies and
1-2 red bell peppers, roasted arugula on one side and roll tight.
2C cooked chickpeas
4 Tbsp. almond butter The chickpea spread offers a great source of protein needed
3 Tbsp. olive oil by you non-meat eaters out there. And the cauliflower
2 cloves garlic, minced provides a low carb alternative—an added perk!
salt to taste
Roasted Brussels Sprouts
& QUINOA SAL AD COOK TIME
45 MINUTES
SERVES
6
FA M I LY
F R I E N D LY

IN GR E D I E N TS// PR E PAR ATIONS//

1 lb. Brussels sprouts 1. Preheat oven to 400°F and line a baking sheet with foil.
1/2 large red onion 2. Prepare vegetables. Wash Brussels sprouts and pat
1 Tbsp. minced garlic dry. Then, cut them in half, hot dog style, and place on
2 Tbsp. extra virgin olive oil baking sheet. Thinly slice half of a red onion and spread
(EVOO) + 1 Tbsp. evenly on the baking sheet. Drizzle on 2 tablespoons of
1 tsp. salt EVOO and toss with fingers.
1 tsp. pepper 3. Season veggies with 1 tablespoon of minced garlic (or
1/2C garbanzo beans, rinsed more if you’re a garlic lover), salt, and pepper.
1/4C quinoa, dry 4. Place veggies into oven at 400°F for 20-25 minutes or
1/2C chicken broth or water until the Brussels sprouts begin to brown.
1/2 tsp. red pepper flakes 5. While the vegetables are cooking, prepare quinoa. Bring
(optional) 1/4 cup of quinoa and 1/2 cup of liquid (such as chicken
broth) to a rolling boil. Turn heat down to low, cover, and
let simmer until all water is absorbed (about 20 minutes).
6. Once the veggies are done, let cool for a few minutes,
then transfer into a large bowl. Add in about 1/2 cup of
garbanzo beans and mix. Then, add cooked quinoa and
toss again. Finally, season with one more tablespoon of
EVOO and 1/2 teaspoon of red pepper flakes.
Build-Your-Own
BOWLS
Use the list of ingredients provided and customize your bowls how you want. This meal option
is great for meal prep batch-cooking, a family dinner, or to put leftovers to use!

TOTAL TIME SERVES TAKE TO

10 MINUTES 1 WORK

IN GR E D I E N TS// Base Brown rice, couscous, quinoa, sweet potatoes,

cauliflower rice
1/2C Base
4-6 oz. Protein Protein Rotisserie chicken, precooked chicken breast,
Veggies (as desired) canned tuna, ahi tuna, tofu, 1-2 eggs, tempeh,
1/4C Toppers ground meat, or meat f ree
2 Tbsp. Sauce

Veggies Roasted broccoli, roasted cauliflower, roasted

or grilled peppers, grilled eggplant, sauteed
spinach, sliced radish, shredded carrots, sliced
f resh peppers, cucumber

Sauce Soy sauce, balsamic glaze, green sauce, salsa,

Sriracha mayo, green goddess dressing

Toppings Olives, nuts, seeds, crumbled cheese,

garbanzo beans, edamame, sesame
seeds, jalepenos
20-Minute Comforting
ENCHIL ADA SKILLET COOK TIME
20 MINUTES
SERVES
4-5
GRE AT FOR
LEFTOVERS

IN GR E D I E N TS// PR E PAR ATIONS//

1 Tbsp. olive oil 1. Preheat broiler.
1 cooked + shredded chicken 2. Chop zucchini into thin disks and tortillas into ½ inch
breast -OR- can of cooked wide pieces.
chunked chicken 3. In your skillet combine chicken, enchilada sauce,
1C enchilada sauce zucchini, tortilla strips, and green onion.
4 small zucchini (or two 4. Place skillet on the stove-top and cook under medium
large) heat for 5-6 minutes.

4 small corn tortillas 5. If using cheese, top the mixture with shredded cheese
and place in the oven to broil for 4-5 minutes. If not
1C shredded cheddar cheese
(or use chopped avocado for using cheese, top with avocados and additional green
dairy f ree) onions to serve.

3 green onions sliced

Equipment: A cast iron skillet or skillet with an all metal handle required!
Healthier Sweet & Sour
CHICKEN COOK TIME
30 MINUTES
SERVES
4-6
GRE AT FOR
LEFTOVERS

IN GR E D I E N TS// PR E PAR ATIONS//

CHICKEN 1. Preheat the oven to 325°F. Lightly grease a 9×13 baking
1 lb. boneless, skinless chicken dish.
breasts, cut into 1-inch chunks
2. To make the sauce, whisk sugar, vinegar, ketchup, soy
Salt & pepper, to season
sauce, and garlic powder in a small bowl. Set aside.
1/4C starch (arrowroot, corn, etc.)
3. In a large bowl, season chicken with salt and pepper.
2 large eggs, beaten
Add starch and toss to coat.
3 Tbsp. coconut oil
4. Dip individual chicken pieces into beaten eggs to coat.
5. Heat coconut oil in a large saucepan. Add chicken and
SAUCE
cook until egg has cooked, ~3 minutes (chicken should
1/3C sugar
not be cooked through). Transfer to a paper towel-lined
1/2C apple cider vinegar
plate; discard excess oil.
1/4C ketchup
6. Add chicken to prepared baking dish. Top with sweet
1 Tbsp. soy sauce
and sour sauce.
1 clove garlic, minced
1/2 tsp. starch (arrowroot, corn, 7. Place chicken in oven and bake until sauce has
etc) thickened (~20-25 minutes) and chicken is cooked
through (165°F). Turn chicken pieces occasionally to
evenly coat.
8. Suggested paring: serve over bed of browned rice.
Healthy Chicken &
SWEE T P OTATO BAKE COOK TIME
35 MINUTES
SERVES
3-4
FA M I LY
F R I E N D LY

IN GR E D I E N TS// PR E PAR ATIONS//

1 lb. boneless, skinless 1. Preheat oven to 400°F.
chicken breast or thighs, 2. Line a baking sheet with parchment paper.
cubed 3. On the pan, combine the broccoli, sweet potato, onion,
3-4C broccoli florets garlic, and cranberries. Drizzle with oil, add seasonings,
1 large sweet potato, cut salt and pepper, and toss to coat. Spread evenly across
into ¼ inch small cubes– the pan, cover with foil, and bake for 12 minutes.
small cubes are key (~1 1/2C 4. After 12 minutes, remove f rom oven, add chicken,
cubed) toss, and place back in oven to bake for another 15-20
2/3C red onion, chopped minutes or until chicken is cooked through and sweet
2 cloves garlic, minced potatoes are soft.
1/4C dried cranberries
1/3C olive oil
1 ½ tsp. Italian seasoning
1/2 tsp. sea salt
¼ tsp. pepper
Portobello
FA J ITA S COOK TIME
15 MINUTES
SERVES
4
FA M I LY
F R I E N D LY

IN GR E D I E N TS// PR E PAR ATIONS//

2 Tbsp. coconut oil 1. In a large nonstick skillet, heat the coconut oil over
4 portobello mushroom caps, medium-high heat. Add the mushroom slices, pepper
cut into strips strips and onion. Cook until the veggies are soft and
2 large bell peppers, cut into the mushrooms have released most of their liquid,
strips about 10 minutes.
1 large onion, cut into strips 2. Add the taco seasoning and cook for a few more
1 package taco seasoning minutes (add a few tablespoons of water if the mixture
8 whole wheat tortillas is too thick). Remove f rom heat.
1/2C chopped cilantro 3. To form fajitas, layer some of the veggie strips in a

Lime wedges tortilla, sprinkle with the cilantro, and serve with lime
wedges for squeezing.
Southwestern
STUFFED PEPPERS
COOK TIME SERVES GRE AT FOR
45 MINUTES 6-8 LEFTOVERS

IN GR E D I E N TS// PR E PAR ATIONS//

6-8 bell peppers (depending on size) 1. Preheat the oven to 400°F.
1 can black beans, drained and 2. Bring 2 cups of water to a boil in a 1 quart saucepan
rinsed with 1 cup of quinoa. Once boiling, cover pot and
1 can corn, drained and rinsed simmer until water has absorbed (~15 minutes).
1 pint cherry tomatoes, 3. Add 2 tbsp of olive oil to a skillet over medium heat.
quartered Cook chorizo, seasoning with cumin, fajita spice, and
1/3C green onions, diced
garlic. Cook until meat is uniformly brown.
1C quinoa (dry)
4. Add meat, quinoa, and veggies to a large bowl.
1 lb. chorizo, browned
Sprinkle with cilantro and lime juice, stirring until
2 Tbsp. olive oil
combined.
1 tsp. cumin
5. Cut the tops off 6-8 peppers. Remove hearts and
2 tsp. fajita seasoning
2 garlic cloves, minced seeds.
3 Tbsp. f resh cilantro, coarsely 6. Place peppers in a greased 13″ x 9″ pan. Stuff peppers
chopped with mixture. Bake in oven for 20 minutes. Top with
1/2 lime, juiced low-fat shredded cheese and bake for another 5-10
3/4C low-fat shredded cheese minutes or until the cheese has melted and the
peppers have softened. Garnish and serve.
OPTIONAL GARNISHES
avocado, salsa, plain greek
yogurt
Lemon-Rosemary Roasted
WHOLE CHICKEN COOK TIME
60 MINUTES
SERVES
4-6
GRE AT FOR
LEFTOVERS

IN GR E D I ENTS// PR E PAR ATIO NS//

2 Tbsp. olive oil 1. Preheat oven to 375°F.
2 Tbsp. minced f resh 2. In a small bowl, mix together the olive oil, rosemary,
rosemary (you may also use garlic, lemon zest, and salt.
dried if available) 3. Using clean hands, rub the mixture onto the smooth
2 cloves garlic, minced side of the chicken breast.
Juice of one lemon 4. Place the chicken in a shallow roasting pan.
3/4 tsp. salt 5. Pour the chicken broth over the chicken breast.
Fresh whole chicken, 6. Spritz the lemon juice over top of the Chicken.
def rosted 7. Bake in preheated oven for 50-60 minutes, or until a
meat thermometer registers 165°F in the thickest part
of the breast.
8. Remove f rom the roasting pan and place on a carving
board. Allow to rest for 10 minutes.
9. Slice thinly on the diagonal, place on a platter, and
serve.
Slow Cooker Black Bean
CHICKEN CHILI COOK TIME
35 MINUTES
SERVES
8
FA M I LY
F R I E N D LY

IN GR E D I E N TS// PR E PAR ATIONS//

2 large chicken breasts 1. Combine the chicken breasts, tomatoes, salsa, onion,
2 - 14oz cans diced tomatoes bell pepper, garlic, celery, corn, black beans, salt,
2C salsa oregano, chili powder, and cumin in the basin of a slow
1 large onion, diced cooker.
1 green bell pepper, diced 2. Cook on high for 4-6 hours or low for 6-8.
3 cloves garlic, minced 3. With 30 minutes remaining before serving, turn the
2 stalks celery, diced heat off the slow cooker and shred the chicken using
2C frozen corn two forks. Leave the lid off and let it cool. Just before
2 cans black beans, drained serving, stir in the Greek yogurt.
and rinsed 4. Serve topped with your favorite chili toppings (minced
1/2 tsp. salt, plus more to taste cilantro, green onions, cheddar cheese, diced avocado,
1 tsp. dried oregano sour cream, crackers, whatever!).
2 Tbsp. chili powder (this is
for a mild chili; add more if
NOTE S//
you like it spicy)
At very high temperatures, Greek yogurt disintegrates and becomes
2 Tbsp. ground cumin
curdled—that’s why it’s important to let the chili cool for a half hour
1C plain Greek yogurt before stirring it in. Whole fat or low fat Greek yogurt tends to curdle
less easily than nonfat. If you don’t have Greek yogurt around, four
ounces of cream cheese also works well.

Frozen chicken breasts are fine; no need to thaw before putting in

the slow cooker.
Simple
HEARTY SOUP
This Portuguese kale soup is ideal for meal prep—it makes enough for a whole week of
lunches or dinners and freezes well.

TOTAL TIME SERVES FA M I LY

6 F R I E N D LY
45 MINUTES

IN GR E D I E N TS// PR E PAR ATIONS//

1 Tbsp. olive oil 1. Heat oil in large saucepan over medium-high heat.
8 oz. protein of choice (turkey 2. Add protein and either cook or warm/brown: stirring
kielbasa sausage, meat-f ree f requently, for 3 to 4 minutes, or until browned.
sausage, pre-cooked chicken 3. Add garlic, leeks, and kale; cook, stirring f requently,
breast sliced) for 3 to 4 minutes, or until soft.
2 cloves garlic, minced 4. Add beans, tomatoes, broth, and pepper (if desired).
2-3 medium leeks, chopped ( just Bring to a boil. Reduce heat to medium; cook, stirring
white and light green parts) occasionally, for 30 minutes.
1 bunch kale, stems removed &
discarded, torn (about 4 cups)
15 oz. can bean of choice (kidney,
black, garbonzo; drained, rinsed)
6C chicken (or vegetable) broth
Ground black pepper (to taste)
Easy Roasted
V EG E TA B LES COOK TIME
40 MINUTES
SERVES
3-4
KITCHEN
CLEAN OUT

A versatile staple PR E PAR ATIO NS//

in your recipe 1. Pick your veggie: sweet potatoes, f ingerling potatoes,
broccoli, peppers, cauliflower.
repertoire! When
2. Preheat your oven to 425°F.
you try it once, the 3. Using parchment paper or aluminum foil, line your
baking sheet.
possibilities are
4. Chop your veggies to bite-size pieces.
endless! 5. Toss in oil and salt or other desired seasonings.
Examples: rosemary, thyme, garlic, cayenne.
6. Spread evenly and roast for about 30-35 minutes.
Potatoes might need more time, depending on how
small you chop them.
Nutrition-Packed
GREEN SMOOTHIE COOK TIME
5 MINUTES
SERVES
1-2
ON THE
GO

IN GR E D I E N TS// PR E PAR ATIONS//

2C water (or liquid of choice, 1. Add all ingredients to blender in order of list.
such as almond milk, orange 2. Blend until combined and smooth.
juice, oat milk)
2 heaping handfuls spinach
1 banana
1/4C f resh ginger root
1C f rozen mango
1C f rozen pineapple
2 tsp. turmeric
1/2 avocado (optional)
1-2 servings protein powder of
choice (whey, collagen, pea)
Mini No-Bake
COOKIE DOUGH BITES COOK TIME
15 MINUTES
SERVES
14-18
POST
WORKOUT

IN GR E D I E N TS// PR E PAR ATIONS//

3 Tbsp. coconut oil 1. Mix coconut oil, vanilla, and honey in a medium bowl.
1 tsp. vanilla 2. Add almond meal, pulverized oats, and protein powder.
2 tsp. honey 3. Stir in nut butter. Continue mixing until thoroughly
1/2C almond flour combined.
1/2C pulverized oats (or oat 4. Add chip of choice to “dough” mixture.
flour) 5. Using a heaping teaspoon, form dough into balls.
1 scoop vanilla protein 6. Freeze dough bites (minimum 2 hours).
powder
1 heaping Tbsp. nut butter
of choice
2 Tbsp. cacao nibs, mini
chocolate chips or carob
chips
Simple
CITRUS SALAD COOK TIME
5 MINUTES
SERVES
3 TO 4
TAKE TO
WORK

IN GR E D I E N TS// PR E PAR ATIONS//

1 blood orange, segmented 1. Combine the orange and grapef ruit segments in a
1 pink grapef ruit, segmented bowl, tossing to mix. Set aside.
2. In separate small bowl, whisk together the honey,
1 naval orange, segmented
lemon juice, and salt. Drizzle over top of the citrus
1 tsp. honey
segments. Finish by sprinkling on the thyme leaves.
1 Tbsp. lemon juice
Serve immediately.
pinch of salt
1/4 tsp. f resh or dried thyme
leaves
Spice Roasted
PUMPKIN SEEDS COOK TIME
40 MINUTES
SERVES
6
ON THE
GO

IN GR E D I E N TS// PR E PAR ATIONS//

1 1/2C f resh pumpkin seeds 1. Heat oven to 300°F.
1 Tbsp. butter, melted 2. In large bowl, toss together the pumpkin seeds and
1/2 tsp. salt butter. In small bowl, combine the salt, oregano,
1/2 tsp. dried oregano paprika, garlic powder, and garam masala or cumin.
1/4 tsp. paprika Sprinkle spice mixture over pumpkin seeds and toss
1/8 tsp. garlic powder to coat.
1/8 tsp. garam masala or 3. Spread pumpkin seeds in an even layer on baking
cumin sheet. Bake 35 to 40 minutes, stirring once during
baking, until pumpkin seeds are roasted and crispy.
MEAL PLAN
WRITE YOUR OWN
MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY

BREAKFAST

SNACK

LUNCH

SNACK

DINNER