THE
MEAL PREP
MANUAL
3rd EDITION
60 MINUTE MEALS
JOSH CORTIS
Entrées
Table of Contents
Flank Steak Fajitas
Kielbasa with Rice and Beans
Sweet Potato Turkey Chili
Beef & Broccoli Stir Fry
Deconstructed Cheeseburger Bowls
Firecracker Chicken
Asian Flavored Ground Turkey Bowls
Chicken Quinoa Bowls
Middle Eastern Chicken
Teriyaki Ginger Chicken Stir Fry
Ground Beef Stroganoff
Taco Bowls with Cauliflower Rice
Chicken Parmesan
Turkey Sloppy Joe Bowls & Jalapeño Cheddar Potatoes
Orange Chicken & Vegetables
Garlic Sriracha Chicken
Enchilada Chicken with Calabacitas
Chili Lime Chicken
Pesto Chicken
Sweet Potato Turkey Skillet
1
1
5
9
13
18
Breakfasts
Tuscan Egg Bake
Banana Berry Muffins
Baked Peach Oatmeal
Turkey Sausage Skillet
Homemade Granola Yogurt Parfait
100
104
108
112
117
23
28
33
40
45
50
55
60
65
70
75
80
85
90
95
Snacks
Sweet Potato Turkey Sliders
Baked Falafel
Sweet Potato Chips
Garlic Parmesan Roasted Edamame
PB&J Oat Bites
122
126
129
132
135
INTRODUCTION
2
Thank you for purchasing The Meal Prep Manual - 60
Minute Meals eBook! I hope you find the recipes included to
be helpful in reaching your health and nutrition goals!
We live in a busy world where many people struggle to
find time to prepare home cooked meals. Over the last few
decades, home cooked meals have become almost obsolete.
Many find themselves eating out more frequently and spending more money on food than is necessary. My goal with this
cookbook is to provide a resource for individuals to easily prepare their own meals in order to lead a healthier lifestyle and
to assist in saving money.
Meal prepping is ideal for people looking to lose weight,
gain weight, save money, increase overall health, and save
time. One of the primary excuses people give for not cooking
their meals is that they have no time. It is true that as a whole
our society is working longer hours and participating in more
activities. Time, however, is a relative concept. Similar to exercise, when lack of time is used as an excuse we are referring to perceived time. A day is 24 hours long, if we work for
8 hours and sleep for 8 hours there are still 8 hours left in our
day. People will make time for the things they value. Instead
of surfing the internet or watching television for a few hours a
night you could be making an investment to your health. The
purpose of meal prep is to save you time while still maintaining a healthy diet. Spending 3 hours in the kitchen on Sunday
can provide you with meals for the remainder of the week.
Thats only 1.7% of your week. 1.7% of your week to save
you money, improve your health, and save you time. It’s hard
3
to believe anyone couldn’t take 2% of their week to provide
all of their meals for the upcoming days. I decided to write
this book with the busy lifestyle in mind. Not many of us love
to spend time in the kitchen. We see it as just another chore
on our laundry list of activities throughout the week. Included
in this book are 30 recipes, specifically designed for meal
prep that can be cooked, plated, and cleaned up in under an
hour. I hope those of you who struggle to find time for cooking will find tremendous value in the recipes compiled in the
following pages!
The Basics
If you already know how to cook then meal prepping will
be a cakewalk for you. If you don’t know how to cook, then
congratulations, you are about to learn. Cooking is a skill that
will increase the quality of your life exponentially. You would
be hard pressed to find a person who doesn’t get enjoyment
out of great food. The recipes from this cookbook are easy to
follow with no advanced cooking techniques, just simple cooking to produce highly nutritious and palatable food. If you are
ever doubting your abilities to cook one of the recipes, YouTube is a fantastic reference to learn anything you’d need to
know.
Before beginning I recommend purchasing a cast iron
grill pan, kitchen scale, and containers to store your food.
Buy containers that are microwave, dishwasher, and freezer
safe to make your life easier. A quick search on Amazon for
“meal prep containers” will provide you with hundreds of results. Each recipe in this book has calorie, macronutrient and
time estimates attached using MyFitnessPal. Keep in mind
these are estimates. Calorie content will be skewed by the
the exact weight of your foods or by the brand of ingredients
you use. The values given should be close as long as you follow the recipe but if you need exacts, I would weigh and calculate the nutrition information for yourself. The time it takes
to cook the meals will depend on your experience in the
kitchen. Those of you who are seasoned veterans will have
no problem whipping up these meals in under an hour. Those
of you who are new to cooking might take a bit longer. Here
are some strategies you should be taking to improve your efficiency and ensure you are saving as much time as possible:
This is known as mise en place, French for “putting in
place”. Doing this will allow you to move efficiently through
the recipe. If you are a slow chopper, you won’t have to worry
about moving too fast to keep up with a pan and make poor
or dangerous cuts.
1. Read the entire recipe before starting.
Some of the recipes will require you to use more than
one skillet. It will help you save time to have more than one
go to skillet or pan for cooking. If you only have one, just
know that it may take you a bit longer.
You should be doing this for all recipes! Having a complete understanding of where the recipe is going will help you
be efficient in your cooking.
2. Begin cooking things that need more time and less babysitting first (i.e. Rice).
Rice/quinoa/lentils and other grains that don’t require
you to actively watch them should be started first. You don’t
want to finish cooking the whole meal and start the rice last
because you will be waiting 30 minutes and not multitasking.
3. Perform all necessary washing and cutting of foods before you begin cooking.
4
4. Wash your dishes as you go.
To get done in under an hour this is a must. There will
be plenty of down time when you are waiting for things to
cook. Use that time to clean up a pot or two.
5. Utilize all of the burners on your stove.
6. Get practice seasoning food without measuring utensils.
Measuring out spices and seasonings is quite possibly
the most time consuming endeavor you will face in these recipes. The awesome thing about cooking is that is not an exact
science. You can take some liberties with spices and the final
product will still turn out well. Obviously if you need precise
measurements for nutritional tracking then measuring may be
needed. However, most spices are so low in calories a little
extra here and there isn’t going to push the needle too much
in either direction. As you become more comfortable in the
kitchen you will drastically decrease the time it takes to prepare your meals. Knife skills are a huge part of meal prep as
you will be cutting vegetables often. Practice makes perfect.
Having a sharp knife will be safer and faster.
The majority of the recipes are intended to be split into 5 servings, one for each work day. My Fitness Pal was used to calculate the nutritional information. Many of the measurements
in this book are volumetric measurements in Imperial units.
Because of this it leaves a little room for error. Again, if you
need exact measurements for calorie counting purposes then
weigh and measure your food each time you cook to get the
best possible value for your meals. That being said, if you are
not someone who needs precise values, the nutritional information in this book is likely to be similar to whatever you
throw together. It’s also important to note that if you change
the recipes in anyway, you will need to recalculate the nutritional information.
Let’s talk about calorie consumption. Many people question how many calories they should eat per day. The answer
is that it depends and it is different for every individual. You
need to take into account your goals (do you want to lose
weight or gain weight), your activity levels, and your biology.
Luckily we can make a good estimate on our calorie intake using the Harris-Benedict Equation. The Harris-Benedict Equation is a formula used to determine our basal metabolic rate
(BMR). The BMR is the rate of energy expenditure required to
maintain necessary functions to sustain life. You can think of
it as the minimum amount of calories you would need to con5
sume if you just laid in bed for a period of time. The HarrisBenedict equation takes into account an individuals height,
weight, age and gender to determine the caloric level necessary to maintain weight. Once the BMR is determined we can
multiply it by an activity factor corresponding to different activity levels to establish the recommended daily calorie intake.
Let’s take a look at the equation and determine what your values are. Unless you are a math savant, you’ll need a calculator to navigate your way through the equation. If you type
“BMR calculator” into Google you will find plenty of resources
that will make these calculations for you.
Harris-Benedict Equation
Males - BMR = 88.362 + (13.397 x weight in kg) + (4.799 x
height in cm) - (5.677 x age in years)
Females – BMR = 447.593 + (9.247 x weight in kg) + (3.098 x
height in cm) - (4.330 x age in years)
If you are unsure of your measurements in the metric system,
use the following conversions to determine your values.
Height (in) _______ * 2.54 = ________cm
Weight (lbs) _______ / 2.2 = ________kg
Write down your values to the following equations to make
your calculations easier.
Males –
Weight – (13.397 x _________kg) = _________ Value #1
Height - (4.799 x _________cm) = _________
Age -
Value #2
(5.677 x _________years) = _________ Value #3
BMR = 88.362 + Value #1 + Value #2 – Value #3 =
_________cals/day
Females –
Weight - (9.247 x _________kg) = _________ Value #1
Height - (3.098 x _________cm) = _________
Age -
Value #2
(4.330 x _________ years) = _________ Value #3
BMR = 447.593 + Value #1 + Value #2 – Value #3 =
_________cals/day
6
To calculate your Total Daily Energy Expenditure (TDEE) we
need to consider your activity levels. In the following table
there are values corresponding to five activity levels ranging
from no exercise to heavy exercise, multiple times per day.
You can also consider your work when calculating your activity. If you work a desk job don’t add any extra activity. If you
work as a landscaper, for example, and are doing manual labor it is in your best interest to factor the work done when
choosing which category you fall into. Multiply the BMR you
calculated in the previous equation by the constant correLittle to no exercise
calories needed = BMR x 1.2
Light exercise (1–3 days per
week)
calories needed = BMR x 1.375
Moderate exercise (3–5 days per
week)
calories needed = BMR x 1.55
Heavy exercise (6–7 days per
week)
calories needed = BMR x 1.725
Very heavy exercise (twice per
day, extra heavy workouts)
calories needed = BMR x 1.9
sponding to your activity level and you will get a value for the
recommended daily intake in order to maintain your weight.
BMR x activity level constant = ________ cals/day
This tool can be extremely effective to a person who
wishes to change their body composition. The equation provides an estimate, of course, but for the majority of people it
will provide a figure that’s within the ballpark of where their ac-
tual number stands. I would recommend performing a 2 week
experiment in order to validate that this number is accurate.
Follow this protocol to confirm you TDEE:
1. Calculate your TDEE using the equations on the previous
pages or using an online calculator. Make sure this value is
for TDEE not just BMR. BMR doesn’t factor in your daily
activity. Record this value, you need it for step 3.
2. On the day you start the experiment, wake up, go to the
bathroom and then immediately weight yourself. This is
your starting weight. Record the value.
7. 1 pound of body weight is worth around 3500 calories. If
you gained 1 pound after your experiment, we can estimate
that you were in a calorie surplus of roughly 3500 calories,
meaning that over the course of 2 weeks you ate 250 calories of food above what energy balance is for you.
8. To re-baseline your TDEE perform the following calculations:
Final weight - Starting weight = __x__lbs
(__x__lbs x 3500 calories) / 14 days = __y__cals/day
3. For the following 14 days, weigh and measure all of your
food and track your intake using My Fitness Pal. You
should be aiming to hit the value that was calculated in
step 1. This is your daily calorie intake with an estimate for
your daily activity factored in.
__y__cals/day + TDEE from step 1 = _____cals/day (this
is your new estimated TDEE)
4. For those 14 days, go about your normal life. Try not to
change anything in your normal operations.
MPM Prep Crew - Facebook Group
5. On Day 15, wake up, go to the bathroom and weigh yourself immediately. This is your final weight. Record the
value.
6. Subtract your final weight from your starting weight. If you
stayed the same weight, your estimate for TDEE has been
confirmed. If you gained weight, your estimate for TDEE
was too high and if you lost weight your estimate was too
low.
7
Good luck to you with your nutritional goals!
I decided to have a page where we can work together as a
community to share recipes, share our creations, and ask any
questions that you may want answered. Below is a link to the
private Facebook group that is reserved for people who have
purchased a copy of this book. Go to Facebook and request
to join!
https://www.facebook.com/groups/162020708086653
About the Author
I believe that food is truly one of life's greatest pleasures.
You'd be hard pressed to find any person who doesn't enjoy a
good meal. Eating healthy shouldn't be a chore. With a little
time and practice, anyone can learn how to create highly palatable, nutritious meals.
My name is Josh and I love food. I have a Bachelor's degree
in Exercise Science and am a Certified Exercise Physiologist.
I have also published research in the fields of Exercise Physiology and Neurophysiology.
I discovered meal prep while in college. I wanted to be able
to maintain a healthy diet while balancing a full class load,
training, and a social life. I would make a handful of meals at
once to save time and ensure I had healthy food that was
readily available. I quickly became intrigued on how I could
create more flavorful and nutritious meals that kept well in the
refrigerator. After I accrued a handful of recipes, I figured it
was time to share.
Copyright © 2018 by Joshua M. Cortis
Version 3.0. August 2019.
All rights reserved. This book or any portion thereof may not be reproduced or used in any manner
whatsoever without the express written permission of the publisher.
8
ENTRÉES
9
FLANK STEAK
FAJITAS
Grilled flank steak marinated in lime juice and seasonings
served with pan fried peppers and onions. This is a great low
carb meal option.
PREP TIME
10 Minutes
COOK TIME
20 Minutes
PER SERVING - MAKES 5
411 Cals
Carbs
11g
Protein
40g
1
Fat
23g
FLANK STEAK FAJITAS
SHOPPING LIST
For the Steak
For the Peppers and Onions
PRODUCE
•2 lbs (908g) flank steak
•2 Tbsp (30mL) olive oil
•4 medium (600g) bell peppers
of any color
4 bell peppers
2 limes
1 sweet onion
Cilantro (optional)
MEAT/DAIRY
2 lbs flank steak
CHECK YOUR PANTRY
Olive oil
Chili powder
Garlic
Coriander
Salt and pepper
2
•1 Tbsp (8g) chili powder
•2 Tbsp (30g) minced garlic
•2 tsp (5g) ground coriander
•Salt and pepper to taste
•1 Tbsp (15mL) lime juice
•1 medium (200g) sweet onion
•1 Tbsp (15mL) olive oil
•Cilantro (optional)
•Salt and pepper to taste
•1 lime for garnish
FLANK STEAK FAJITAS
Preparation
•Lightly season the steak with salt and pepper. Place it in a large ziplock bag and add 2 Tbsp olive oil, 1
Tbsp chili powder, 2 Tbsp minced garlic, 2 tsp ground coriander, and the juice of 1 lime.
•Remove as much air as possible and allow to marinate for at least 10 minutes.
•While the steak is marinating, wash and cut your peppers into strips. Cut your onion into similar sized
slices.
•Heat a large skillet over medium high heat (cast iron is best here). Add in 1 Tbsp of olive oil and cook
the peppers and onions until they become soft.
•Season with salt and pepper and drizzle a bit of lime juice over the top.
•To cook the steak, heat a grill pan over medium high heat, add a bit of olive oil and grill the meat for
3-4 minutes each side for a medium steak.
•Remove from the pan and allow to rest for a few minutes. This will make sure the meat retains its
moisture.
•Cut the meat into thin slices against the grain to prevent chewiness.
Divide your ingredients evenly 5 ways and add to your containers.
Total Nutrition Information
If you want to divide the food into more or less servings, divide these values by number of servings to recalculate nutrition information. These are the values for the entire recipe.
WEIGHT LOSS TIP
ENTIRE RECIPE
This meal is already fairly light. You could lessen the
amount of olive oil for cooking but it’s probably not worth it.
If you want it to be lower in calories split it into more meals.
Carbs
Fat
57g
115g
Carbs
Fat
Protein
Calories
57g
115g
202g
2071
Protein Calories
Servings
Carbs
Fat
Protein
Calories
4
14g
29g
51g
521
WEIGHT GAIN TIP
5
11g
23g
40g
411
Add 1 cup (175g) of rice to each dish and increase the meat
to 3lbs. Divide by the # of servings. Below is the nutrition information for the entire recipe.
6
10g
19g
34g
347
7
8g
16g
29g
292
4
Carbs
Fat
242g
153g
202g
2071
Protein Calories
315g
3605
KIELBASA
WITH RICE & BEANS
Here is one of the easiest meals you will ever make. Sausage,
rice, and beans is such a classic combination and the frozen
broccoli and carrots add an easy source of nutrients.
PREP TIME
5 Minutes
COOK TIME
20 Minutes
PER SERVING - MAKES 5
513 Cals
Fat
15g
Carbs
60g
5
Protein
34g
KIELBASA WITH RICE & BEANS
SHOPPING LIST
Ingredients
PRODUCE
•2 - 14oz (795g) turkey kielbasa sausages
•2 ½ cups (438g) cooked rice
Shredded carrots
1 bunch cilantro
1 lime (optional)
MEAT/DAIRY
2 turkey kielbasa
sausages
MIDDLE AISLES
16oz can of black beans
1 large bag of frozen
broccoli
CHECK YOUR PANTRY
Salt and pepper
Rice
6
•2 ½ cups (250g) shredded carrots
•2 ½ cups (375g) frozen, chopped broccoli
•2 cups (400g) canned black beans, drained and rinsed
•¼ cup (10g) chopped cilantro
•1 lime (optional)
•Salt and pepper to taste
KIELBASA WITH RICE & BEANS
Preparation
•Cook enough rice to yield 3 cups of cooked rice. (1 cup of dry rice yields around 3 cups of cooked
rice)
•Slice your kielbasa sausage into bite sized pieces and fry in a large skillet until browned.
•This is all of the cooking that is required for this meal. The carrots, broccoli, and beans will cook in
the microwave when you reheat your meal. If you plan on eating the meal right away, microwave the
broccoli and carrots and heat the beans in a small sauce pan.
This recipe makes 5 servings. Divide all of your ingredients evenly between 5 containers. Sprinkle
chopped cilantro over the beans and rice. Serve with a lime wedge if you’d like.
Total Nutrition Information
If you want to divide the food into more or less servings, divide these values by number of servings to recalculate nutrition information. These are the values for the entire recipe.
WEIGHT LOSS TIP
ENTIRE RECIPE
Only use one Kielbasa sausage for the cooking. Cut it into
smaller slices and it will seem like there is more meat. Divide by the # of servings. Below is the nutrition information
Carbs
Fat
277g
41g
Carbs
Fat
Protein
Calories
299g
76g
171g
2564
Protein Calories
Servings
Carbs
Fat
Protein
Calories
4
75g
19g
43g
641
WEIGHT GAIN TIP
5
60g
15g
34g
513
Swap the turkey sausage for 2 classical kielbasa sausages.
Divide by the # of servings. Below is the nutrition information for the entire recipe.
6
50g
13g
29g
427
7
43g
11g
24g
366
Carbs
Fat
299g
216g
115g
1937
Protein Calories
143g
3712
SWEET POTATO
TURKEY CHILI
A hearty chili packed with sweet potatoes, pinto beans, peppers,
and ground turkey. This meal can be made in one pot to help
speed up the cleaning process!
PREP TIME
10 Minutes
COOK TIME
20 Minutes
PER SERVING - MAKES 5
474 Cals
Fat
17g
Carbs
45g
Protein
36g
9
SWEET POTATO TURKEY CHILI
SHOPPING LIST
PRODUCE
1 sweet potato
1 sweet onion
1 green pepper
1 red pepper
Green onions
MEAT/DAIRY
1.5 lbs of ground turkey
Greek yogurt
MIDDLE AISLES
1 can pinto beans
1 can crushed tomatoes
1 can petite diced
tomatoes
CHECK YOUR PANTRY
Chili powder
Cayenne powder
Olive oil
Salt and pepper
10
For the Chili
•1 ½ lbs (681g) ground turkey (93/7)
•1 - 14.5oz can (411g) pinto beans
•1 - 14.5oz can (411g) petite diced tomatoes
•1 - 14.5oz can (411g) crushed tomatoes
•1 large (300g) sweet potato
•½ medium (100g) sweet onion
•1 medium (150g) green pepper
•1 medium (150g) red pepper
•2 Tbsp (15g) chili powder
•1 tsp (3g) cayenne pepper
•2 Tbsp (30mL) olive oil
•Salt and pepper to taste
For the Topping
•5 Tbsp (71g) Greek yogurt
•Chopped green onions (10g)
SWEET POTATO TURKEY CHILI
Preparation
•Before you start cooking you’ll want to chop all of your vegetables first. This will save time. You’ll also
want to start a pot of water to boil for the sweet potatoes. Cut the onion and bell peppers into a small
dice. Cut the sweet potatoes into a medium dice.
•Add the sweet potatoes to the boiling water and cook until soft. Drain the water and set aside.
•Heat 1 Tbsp of olive oil over medium high heat in a large pot. Add in the peppers and onions and cook
for 3-5 minutes or until soft.
•Push the pepper and onion mixture to the side and add an additional 1 Tbsp of olive oil to the pot.
Lightly season the turkey with salt and pepper and add to the pot. Cook until browned.
•Add the crushed tomatoes, petite diced tomatoes, beans, sweet potatoes, 2 Tbsp chili powder, and 1
tsp cayenne pepper to the pot. Bring to a boil and taste test. Season with salt and pepper and adjust
seasonings as needed.
This recipe makes 5 servings. Divide all of your ingredients evenly between 5 containers. Top each
dish with Greek yogurt and green onions.
Total Nutrition Information
If you want to divide the food into more or less servings, divide these values by number of servings to recalculate nutrition information. These are the values for the entire recipe.
WEIGHT LOSS TIP
ENTIRE RECIPE
Omit the pinto beans. Divide by the # of servings. Below is
the nutrition information for the entire recipe.
Carbs
Fat
149g
79g
Carbs
Fat
Protein
Calories
226g
83g
180g
2371
Protein Calories
Servings
Carbs
Fat
Protein
Calories
4
57g
21g
45g
593
WEIGHT GAIN TIP
5
45g
17g
36g
474
Swap the turkey for ground beef (85/15) and add 1 cup
(175g) rice to each dish. Divide by the # of servings. Below
is the nutrition information for the entire recipe.
6
38g
14g
30g
395
7
32g
12g
26g
339
Carbs
Fat
410g
138g
159g
1943
Protein Calories
191g
3646
BEEF & BROCCOLI
STIR FRY
An easy recipe with great flavor. This meal is as good as any you
would get from a Chinese takeout menu. Make sure you get your
pan nice an hot to get a good sear on the beef!
PREP TIME
10 Minutes
COOK TIME
20 Minutes
PER SERVING - MAKES 5
527 Cals
Fat
21g
Carbs
50g
Protein
34g
13
BEEF & BROCCOLI STIR FRY
SHOPPING LIST
PRODUCE
1 bunch of broccoli
1 sweet onion
1 lb carrots
Ginger
Green onions
MEAT/DAIRY
1.5 lb sirloin steak
CHECK YOUR PANTRY
Olive oil
Cornstarch
Rice
Soy sauce
Sriracha
Brown sugar
Salt and pepper
Sesame seeds
14
Ingredients
• 1 ½ lbs (681g) sirloin steak
• 1 bunch (500g) broccoli
• ½ (100g) sweet onion
• 1 lb (454g) carrots
• 2 Tbsp (30mL) olive oil
• 1 Tbsp (5g) ginger
• 3 tsp (8g) cornstarch
• 2 ½ cups (438g) cooked rice
• 5 Tbsp (10g) chopped green
onions
• Salt and pepper to taste
• 1 Tbsp (8g) sesame seeds
For the Sauce
• ½ cup (120mL) soy sauce
• 1 Tbsp (15g) sriracha
• ¼ cup (60mL) water
• 1 Tbsp (5g) minced ginger
• 1 tsp (3g) cornstarch
• 3 Tbsp (37g) brown sugar
BEEF & BROCCOLI STIR FRY
For the rice
•Cook enough rice to have 2 ½ cups of cooked rice. 1 cup of uncooked rice will yield around 3
cups of cooked rice.
For the Beef and Broccoli
•Prepare all of your ingredients before you start cooking. Cut your onion and carrots into a
large dice, cut your broccoli into florets. Mince the enough ginger to yield 2 Tbsp.
•Heat a large skillet over medium high heat and add ~1 Tbsp of olive oil.
•Cut the steak into thin slices (about ⅛ inch thick) against the grain of the meat. It may help
to cut if the meat is slightly frozen.
•Very lightly season the beef with salt and sprinkle 3 tsp of cornstarch over the top. Try and
coat all sides of the meat.
•Cook the beef in the pan in batches. You want to get a sear on the meat so don’t overcrowd
the pan and make sure your pan is hot. After 1 minute, flip the pieces and cook an additional
minute. Remove from pan.
•Add olive oil if necessary and cook the remaining beef.
BEEF & BROCCOLI STIR FRY
For the Beef and Broccoli
•Once the beef has finished add ~1 Tbsp of olive oil to the pan. Add in the onions, carrots, and
minced ginger. Cook for 3 minutes and then add in the broccoli. Continue cooking until the
broccoli begins to soften. It may be helpful to parboil it first.
For the Sauce
•In a sauce pot, add ½ cup soy sauce, 1 Tbsp sriracha, 1 Tbsp minced ginger, 2 Tbsp of water
and 3 Tbsp brown sugar over medium heat. Allow the sugar to melt and stir frequently. Bring
to a light boil.
•Mix 1 tsp cornstarch into the remaining 2 Tbsp of water. Add to the pot and stir to thicken.
•Combine the beef and vegetables back into the skillet and pour the sauce over the top. Stir to
coat evenly. Top with sesame seeds.
This recipe makes 5 servings. Add ½ cup of rice and 1 Tbsp green onions to each dish and divide the meat mixture evenly.
Total Nutrition Information
If you want to divide the food into more or less servings, divide these values by number of servings to recalculate nutrition information. These are the values for the entire recipe.
WEIGHT LOSS TIP
ENTIRE RECIPE
Swap the steak for chicken breast and halve the rice. Divide by the # of servings. Below is the nutrition information
for the entire recipe.
Carbs
Fat
192g
53g
Carbs
Fat
Protein
Calories
250g
107g
168g
2635
Protein Calories
Servings
Carbs
Fat
Protein
Calories
4
63g
27g
42g
659
WEIGHT GAIN TIP
5
50g
21g
34g
527
Add an extra ½ cup of rice to each dish and increase the
size of the steak to 2 pounds. Below is the nutrition information for the entire recipe.
6
42g
18g
28g
439
7
36g
15g
24g
376
Carbs
Fat
346g
132g
158g
1877
Protein Calories
223g
3464
DECONSTRUCTED
CHEESEBURGER BOWLS
A meal prep version of the American classic. Ground beef, potato wedges, and burger toppings come together in a bowl that
reheats well in the microwave.
PREP TIME
8 Minutes
COOK TIME
25 Minutes
PER SERVING - MAKES 5
665 Cals
Carbs
47g
Fat
35g
Protein
41g
18
CHEESEBURGER BOWLS
SHOPPING LIST
PRODUCE
2 Roma tomatoes
5 russet potatoes
Shredded Brussels
sprouts
MEAT/DAIRY
2 lbs of ground beef
Shredded Cheese
MIDDLE AISLES
Pickle spears
CHECK YOUR PANTRY
Olive oil
Garlic powder
BBQ sauce
Salt and pepper
19
For the Hamburger and Toppings
•2 lbs (908g) ground beef (85/15)
•5 Tbsp (35g) shredded cheese
•9oz (255g) package of shredded Brussels
sprouts
•1 Tbsp (15mL) olive oil
•1 tsp (2g) garlic powder
•10 Tbsp (150g) BBQ sauce (Vinegar
based)
•5 dill (150g) pickle spears
•2 (120g) Roma tomatoes
•Salt and pepper to taste
For the Potato Wedges
•5 small (750g) russet potatoes
•1 Tbsp (15mL) olive oil
•Salt and pepper
CHEESEBURGER BOWLS
For the Potato Wedges
•Preheat your oven to 400°F.
•Wash each of your potatoes thoroughly. Cut each of them in half long ways 3 times so you have 8
wedges for each potato.
•In a large bowl, drizzle 1 Tbsp of olive oil over the potatoes. Sprinkle with 1 tsp of salt and pepper.
Toss the potatoes to coat and spread onto a sheet pan.
• Bake for 10 minutes and then flip them to the other side and cook an additional 10-12 minutes.
For the Hamburger
•Heat a skillet over medium high heat. Add the ground beef and cook. Once it has browned, season
with salt and pepper to taste.
For the Brussels Sprouts
•Heat 1 Tbsp of olive oil over medium high heat. Add in the shaved Brussels sprouts and cook for 2-3
minutes. They will cook fast. Season with 1 tsp garlic powder and salt and pepper to taste.
CHEESEBURGER BOWLS
For the Bowls
•Cut 2 Roma tomatoes into slices.
This recipe makes 5 servings. Divide your hamburger, potatoes, and Brussels sprouts evenly between
your 5 containers. Top the hamburger with 1 Tbsp of shredded cheese. Add 1 pickle spear and slices of
Roma tomatoes. Store 2 Tbsp of BBQ sauce in a separate container.
Total Nutrition Information
If you want to divide the food into more or less servings, divide these values by number of servings to recalculate nutrition information. These are the values for the entire recipe.
WEIGHT LOSS TIP
ENTIRE RECIPE
Swap the ground beef for 93/7 ground turkey and halve the
amount of potatoes. Divide by the # of servings. Below is the
nutrition information for the entire recipe.
Carbs
Fat
157g
101g
Carbs
Fat
Protein
Calories
223g
173g
203g
3261
Protein Calories
Servings
Carbs
Fat
Protein
Calories
4
59g
43g
52g
831
WEIGHT GAIN TIP
5
47g
35g
41g
665
Double the amount of potato wedges. Divide by the # of
servings. Below is the nutrition information for the entire
recipe.
6
39g
29g
35g
554
7
34g
25g
30g
475
Carbs
Fat
354g
187g
203g
2349
Protein Calories
218g
3971
FIRECRACKER CHICKEN
WITH SQUASH & PEPPERS
Thinly sliced chicken breast coated in firecracker sauce and
served with a side of rice and vegetables. If you are a fan of
spicy food, this one is for you.
PREP TIME
10 Minutes
COOK TIME
25 Minutes
PER SERVING - MAKES 5
446 Cals
Carbs
41g
Fat
14g
Protein
39g
23
FIRECRACKER CHICKEN
SHOPPING LIST
PRODUCE
2 zucchinis
1 red pepper
1 sweet onion
Green onions (optional)
MEAT/DAIRY
2 lbs chicken breast
CHECK YOUR PANTRY
Frank’s Red Hot Sauce
Red pepper flakes
Apple cider vinegar
Honey
Cornstarch
Olive oil
Rice
Salt and pepper
24
For the Chicken
•2 lbs (908g) chicken breast
•3 Tbsp (45mL) Frank’s Red Hot Sauce
(any hot sauce should work)
•1 tsp (2g) red pepper flakes
•1 Tbsp (15mL) apple cider vinegar
•¼ cup (84g) honey
•1 Tbsp (8g) cornstarch
•1 Tbsp (15mL) cold water
•2 Tbsp (30mL) olive oil
•Salt and pepper to taste
•Green onions (10g) to garnish (optional)
For the Vegetables
•2 medium (500g) zucchinis
•1 large (200g) red bell pepper
•½ medium (100g) sweet onion
•1 Tbsp (15mL) olive oil
•Salt and pepper to taste
•2 ½ cups (438g) cooked rice
FIRECRACKER CHICKEN
For the rice
•Cook enough rice to have 2 ½ cups of cooked rice. 1 cup of uncooked rice will yield around 3
cups of cooked rice.
For the Chicken
•Butterfly your chicken so that it is not so thick and it will cook faster. Cut all the way through so you
have 2 pieces. If it is still fairly thick, you may want to pound it until it is ½ inch thin or less. (Butterfly
means to cut down the middle so you can open it like a book).
•Heat a grill pan over medium high heat and add 1 Tbsp of olive oil. Season the chicken with salt and
pepper.
•Cook the chicken in batches if necessary to prevent overcrowding. It has finished cooking when the
inside is no longer pink and reaches an internal temperature of at least 165°F.
25
FIRECRACKER CHICKEN
For the Vegetables
•Cut your vegetables into a large dice.
•Heat a large skillet over medium high heat and add 1 Tbsp of olive oil.
•Add the onions and peppers first. Cook them for 1-2 minutes and then add in the zucchini and cook
until soft.
For the Sauce
•In a small sauce pot, add 3 Tbsp hot sauce, 1 tsp red pepper flakes, 1 Tbsp apple cider vinegar, and ¼
cup honey. Bring to a light boil.
•Mix together 1 Tbsp of cornstarch and 1 Tbsp of cold water to make a slurry. Pour into the pot and stir
to thicken.
•Pour the sauce over the chicken and coat evenly.
This recipe makes 5 servings. Add ½ cup of rice and divide the remainder of your ingredients evenly
between your containers. Top with green onions if you wish.
26
Total Nutrition Information
If you want to divide the food into more or less servings, divide these values by number of servings to recalculate nutrition information. These are the values for the entire recipe.
WEIGHT LOSS TIP
ENTIRE RECIPE
Omit the rice. Divide by the # of servings. Below is the nutrition information for the entire recipe.
Carbs
Fat
115g
68g
Carbs
Fat
Protein
Calories
207g
69g
195g
2229
Protein Calories
Servings
Carbs
Fat
Protein
Calories
4
52g
17g
49g
557
WEIGHT GAIN TIP
5
41g
14g
39g
446
Add an extra ½ cup of rice to each dish and drizzle it with 1
Tbsp of olive oil. Divide by the # of servings. Below is the nutrition information for the entire recipe.
6
35g
12g
33g
372
7
30g
10g
28g
318
27
Carbs
Fat
299g
137g
186g
1816
Protein Calories
204g
3245
ASIAN FLAVORED
GROUND TURKEY BOWLS
Ground turkey mixed in an Asian inspired sauce and served with
a side of rice, and vegetables. Topping this dish with a few peanuts after reheating would be a great addition.
PREP TIME
10 Minutes
COOK TIME
25 Minutes
PER SERVING - MAKES 5
415 Cals
Carbs
36g
Fat
16g
Protein
32g
28
GROUND TURKEY BOWLS
SHOPPING LIST
PRODUCE
8 oz mushrooms
1 sweet onion
1 bag shredded carrots
1 green pepper
MEAT/DAIRY
1.5 lbs ground turkey
CHECK YOUR PANTRY
Honey
Sriracha
Garlic
Ground ginger
Sesame oil
Soy sauce
Olive oil
Rice
Salt and pepper
29
For the Turkey
•1½ lbs (681g) ground turkey (93/7)
•8 oz (227g) mushrooms
•1 Tbsp (21g) honey
•2 tsp (10g) sriracha
•1 Tbsp (15g) minced garlic
•¼ tsp (1g) ground ginger
•1 tsp (5mL) sesame oil
•1 Tbsp (15mL) olive oil
•3 Tbsp (45mL) soy sauce
•Salt and pepper to taste
For the Vegetables
•1 medium (200g) sweet onion
•2 ½ cups (250g) shredded carrots
•1 medium (150g) green pepper
•1 Tbsp (15mL) olive oil
•Salt and pepper to taste
•2 ½ cups (438g) cooked rice
GROUND TURKEY BOWLS
For the Vegetables
•Wash and cut your green pepper into a large dice. Cut your sweet onion into a large dice as well.
•Cut your mushrooms into quarters if they are small or more if they are larger mushrooms.
•In a large skillet, heat 1 Tbsp of olive oil over medium high heat.
•Add the onion first and cook for 1-2 minutes then add in the green peppers. Cook until soft and remove from the pan. Season with salt and pepper to taste.
For the Turkey
•Heat 1 Tbsp of olive oil over medium high heat. Add in the ground turkey and 1 Tbsp minced garlic
cook.
•When the turkey is half way browned, add in the chopped mushrooms and cook together until the turkey has fully browned.
•When the turkey has finished, add in 1 Tbsp of honey, 3 Tbsp soy sauce, 2 tsp sriracha, 1 tsp sesame
oil, and ¼ tsp ground ginger. Stir to incorporate and season with salt and pepper to taste.
GROUND TURKEY BOWLS
For the Rice
•Cook enough rice to have 2 ½ cups of cooked rice. 1 cup of uncooked rice will yield around 3
cups of cooked rice.
This recipe makes 5 servings. You do not need to cook the shredded carrots because they will
cook when reheated in the microwave. Add ½ cup of rice and carrots to each container and divide the remaining ingredients equally.
Total Nutrition Information
If you want to divide the food into more or less servings, divide these values by number of servings to recalculate nutrition information. These are the values for the entire recipe.
WEIGHT LOSS TIP
ENTIRE RECIPE
Omit the rice from the meal and add extra vegetables in
their place. Divide by the # of servings. Below is the nutrition information for the entire recipe.
Carbs
Fat
107g
80g
Carbs
Fat
Protein
Calories
178g
81g
158g
2073
Protein Calories
Servings
Carbs
Fat
Protein
Calories
4
45g
20g
40g
518
WEIGHT GAIN TIP
5
36g
16g
32g
415
Add an extra ½ cup of rice to each dish and swap the turkey
for 2 lbs of beef. Divide by the # of servings. Below is the nutrition information for the entire recipe.
6
30g
14g
26g
346
7
25g
12g
23g
296
Carbs
Fat
291g
170g
153g
1760
Protein Calories
206g
3518
CHICKEN
QUINOA BOWLS
These Chicken Quinoa Bowls are incredibly versatile. Pictured
here is a Buffalo Chicken Bowl with Greek yogurt ranch. You
could also make a Salsa Chicken Bowl or BBQ Chicken.
PREP TIME
10 Minutes
COOK TIME
20 Minutes
PER SERVING - MAKES 5
442 Cals
Carbs
27g
Fat
13g
Protein
54g
33
CHICKEN QUINOA BOWLS
SHOPPING LIST
PRODUCE
1 bunch celery
1 bag shredded carrots
1 large green pepper
MEAT/DAIRY
2.5 lbs chicken breast
Greek yogurt
MIDDLE AISLES
1 packet ranch mix
Buffalo sauce
CHECK YOUR PANTRY
Olive oil
Salt and pepper
34
Ingredients
•2 ½ lbs (1135g) chicken breast
•1 ¼ cup (175g) diced celery
•1 ¼ cup (125g) shredded carrots
•1 ¼ cup diced (175g) green peppers
•1 cup (227g) plain nonfat Greek yogurt
•1 tsp (3g) ranch dressing mix
•¼-½ cup (120mL) buffalo sauce
•2 ½ cups (438g) cooked quinoa
•2 Tbsp (30mL) olive oil
•Salt and pepper
CHICKEN QUINOA BOWLS
For the Quinoa
•Cook enough quinoa to have 2 ½ cups of cooked quinoa. 1 cup of uncooked quinoa will yield around
3 cups of cooked quinoa. Rinse the quinoa prior to cooking until the water runs clear. Cook using the
same method you would use for rice.
For the Chicken
•Butterfly (or pound with a meat tenderizer) your chicken so that it is not so thick and it will cook
faster. Cut all the way through so you have 2 pieces. If it is still fairly thick, you may want to pound it
until it is ½ inch thin or less. (Butterfly means to cut down the middle so you can open it like a book).
•Lightly season the chicken with salt and pepper.
•Add 1-2 Tbsp of of olive oil to a grill pan or skillet over medium high heat and cook the chicken in
batches if necessary to prevent overcrowding. It has finished cooking when the inside is no longer
pink and reaches an internal temperature of at least 165°F.
•Let it rest for a few minutes after cooking and cut into a medium dice.
•Add to a bowl and mix with ¼-½ cup buffalo sauce to coat evenly.
35
CHICKEN QUINOA BOWLS
For the Vegetables
•Wash and cut your pepper and celery into a small dice. You need to have a total of 1 ¼ cups each.
•Measure out 1 ¼ cups of shredded carrots.
•You don’t need to cook any of these as they will cook in the microwave.
For the Ranch Dressing
•Mix together 1 cup of Greek yogurt and 1 tsp of ranch dressing mix. Store in separate, smaller containers.
This recipe makes 5 servings. Add ½ cup of quinoa and ¼ carrots, celery, and peppers to each container. Divide the chicken equally and add 1 of your ranch dressing cups to each container.
36
Total Nutrition Information
If you want to divide the food into more or less servings, divide these values by number of servings to recalculate nutrition information. These are the values for the entire recipe.
WEIGHT LOSS TIP
ENTIRE RECIPE
Reduce the amount of quinoa to ¼ cup per dish and decrease the total amount of chicken to 2 lbs. Below is the nutrition information for the entire recipe.
Carbs
Fat
87g
56g
Carbs
Fat
Protein
Calories
134g
67g
268g
2211
Protein Calories
Servings
Carbs
Fat
Protein
Calories
4
34g
17g
67g
553
WEIGHT GAIN TIP
5
27g
13g
54g
442
Add an extra ½ cup of quinoa to each dish and drizzle each
with 1 Tbsp of olive oil. Divide by the # of servings. Below is
the nutrition information for the entire recipe.
6
22g
11g
45g
369
7
19g
10g
38g
316
37
Carbs
Fat
227g
142g
214g
1708
Protein Calories
287g
3334
SALSA CHICKEN
QUINOA BOWLS
PER SERVING - MAKES 5
535 Cals
Carbs
42g
Fat
15g
Protein
57g
Ingredients
•2 ½ lbs (1135g) chicken breast
•1 large (300g) zucchini
•1 can (425g) black beans
•1 large (200g) green pepper
•16oz (454g) jar of salsa
•2 ½ cups (438g) cooked quinoa
•2 ½ Tbsp (38mL) olive oil
•Salt and pepper
Preparation
•Follow the instructions on the previous pages. Everything
is the same except you swap the buffalo sauce for salsa
and you sauté the zucchini and green pepper instead of
leaving them raw. The beans don’t need cooked because
they will be reheated in the microwave
38
Total Nutrition Information
If you want to divide the food into more or less servings, divide these values by number of servings to recalculate nutrition information. These are the values for the entire recipe.
WEIGHT LOSS TIP
ENTIRE RECIPE
Reduce the amount of quinoa to ¼ cup per dish and decrease the total amount of chicken to 2 lbs. Below is the nutrition information for the entire recipe.
Carbs
Fat
163g
67g
Carbs
Fat
Protein
Calories
210g
77g
285g
2673
Protein Calories
Servings
Carbs
Fat
Protein
Calories
4
53g
19g
71g
668
WEIGHT GAIN TIP
5
42g
15g
57g
535
Add an extra ½ cup of quinoa to each dish and drizzle each
with 1 Tbsp of olive oil. Divide by the # of servings. Below is
the nutrition information for the entire recipe.
6
35g
13g
48g
446
7
30g
11g
41g
382
39
Carbs
Fat
304g
153g
231g
2179
Protein Calories
304g
3809
MIDDLE EASTERN CHICKEN
WITH TURMERIC RICE
Chicken thighs seasoned with middle eastern spices and grilled
to perfection. Paired with the chicken is rice, spiced with turmeric and mixed with carrots, peas, and tomatoes.
PREP TIME
10 Minutes
COOK TIME
25 Minutes
PER SERVING - MAKES 5
441 Cals
Carbs
30g
Fat
16g
Protein
44g
40
MIDDLE EASTERN CHICKEN
SHOPPING LIST
PRODUCE
1 red onion
1 lemon
1 bag shredded carrots
1 Roma tomato
MEAT/DAIRY
2 lbs chicken thighs
Greek yogurt
MIDDLE AISLES
1 package frozen peas
CHECK YOUR PANTRY
Olive oil
Cumin
Oregano
Paprika
Turmeric
Garlic powder
Rice
Salt and pepper
41
For the Chicken
•2 lbs (908g) chicken thighs
•1 cup (227g) plain nonfat greek yogurt
•½ medium (100g) red onion, minced
•¼ tsp (1g) salt
•1 Tbsp (15mL) lemon juice
•1 tsp (3g) cumin
•1 tsp (1g) oregano
•½ tsp (2g) paprika
•2 Tbsp (30mL) olive oil
For the Rice
•2 ½ cups (438g) cooked rice
•1 tsp (4g) turmeric
•1 cup (100g) shredded carrots
•1 cup (150g) frozen peas
•1 (60g) Roma tomato
•1 ½ tsp (4g) garlic powder
•1 Tbsp (15mL) olive oil
•Salt and pepper to taste
MIDDLE EASTERN CHICKEN
For the Rice
•Cook enough rice to have 2 ½ cups of cooked rice. 1 cup of uncooked rice will yield around 3
cups of cooked rice.
•Once the rice has finished cooking, measure out 2 ½ cups and place in a large bowl.
•Cut your Roma tomato into a small dice, remove the seeds. Chop the shredded carrots into
smaller pieces.
•Mix in 1 tsp turmeric, 1 cup shredded carrots, 1 cup frozen peas, the diced tomato, 1 ½ tsp
garlic powder, 1 Tbsp olive oil, and salt and pepper to taste.
For the Chicken
•While the rice is cooking add the chicken thighs to a ziplock back with 1 cup of Greek yogurt,
½ of minced red onion, ¼ tsp salt, 1 Tbsp lemon juice, 1 tsp cumin, 1 tsp oregano, ½ tsp paprika, and 1 Tbsp olive oil.
•Toss the chicken around in the bag to make sure it is evenly coated and then remove the air
and allow to marinate for at least 5 minutes. 30 minutes is preferred but in the interest of
time, it is not required.
MIDDLE EASTERN CHICKEN
For the Chicken
•Heat a grill pan over medium high heat and add 1 Tbsp of olive oil.
•Cook the chicken in batches if necessary to prevent overcrowding. Cook it for roughly 3 minutes on each side but be careful not to mess with it too much as you want the outside to develop some color.
•After the chicken has cooked, remove it from the pan and cut it into a large dice. Add it back
to the pan to allow for it to finish cooking and develop more color.
This recipe makes 5 servings. Divide the chicken and rice evenly between each of your containers.
Total Nutrition Information
If you want to divide the food into more or less servings, divide these values by number of servings to recalculate nutrition information. These are the values for the entire recipe.
WEIGHT LOSS TIP
ENTIRE RECIPE
Halve the amount of rice and vegetables and swap the
chicken thighs for breasts. Divide by the # of servings. Below is the nutrition information for the entire recipe.
Carbs
Fat
88g
69g
Carbs
Fat
Protein
Calories
150g
80g
221g
2204
Protein Calories
Servings
Carbs
Fat
Protein
Calories
4
38g
20g
55g
551
WEIGHT GAIN TIP
5
30g
16g
44g
441
Double the amount of rice and vegetables and increase the
amount of chicken to 2 ½ lbs. Divide by the # of servings.
Below is the nutrition information for the entire recipe.
6
25g
13g
37g
367
7
21g
11g
32g
315
Carbs
Fat
273g
90g
212g
1821
Protein Calories
273g
2994
TERIYAKI GINGER
CHICKEN STIR FRY
It doesn’t get quicker than a stir fry meal. If you buy frozen, precooked chicken this meal can be made in minutes. Using a bottled teriyaki sauce also makes it super quick and easy.
PREP TIME
5 Minutes
COOK TIME
20 Minutes
PER SERVING - MAKES 5
473 Cals
Fat
13g
Carbs
38g
Protein
51g
45
TERIYAKI STIR FRY
SHOPPING LIST
PRODUCE
1 lb green beans
MEAT/DAIRY
2.5 lbs of chicken breast
MIDDLE AISLES
1 jar of teriyaki ginger
sauce
1 large bag of frozen
broccoli
CHECK YOUR PANTRY
Olive oil
Rice
Sesame seeds
Salt and pepper
46
Ingredients
•2 ½ lbs (1135g) chicken breast
•20oz (567g) broccoli (fresh or frozen)
•1 lb (454g) green beans
•2 Tbsp (30mL) olive oil
•½ cup (120mL) teriyaki ginger sauce*
•1 Tbsp (6g) sesame seeds
•2 ½ cups (438g) cooked rice
•Salt and pepper to taste
*I use the Kikkoman Teriyaki Triple Ginger sauce. If this sauce isn’t available in your grocery
store, it can be purchase on Amazon or just purchase a different sauce with good ingredients.
Read the labels!
TERIYAKI STIR FRY
For the Rice
•Cook enough rice to have 2 ½ cups of cooked rice. 1 cup of uncooked rice will yield around 3
cups of cooked rice.
For the Chicken
•Butterfly (or pound with a meat tenderizer) your chicken so that it is not so thick and it will cook
faster. Cut all the way through so you have 2 pieces. (Butterfly means to cut down the middle so you
can open it like a book).
•Lightly season the chicken with salt and pepper.
•Add 1-2 Tbsp of of olive oil to a grill pan or skillet over medium high heat and cook the chicken in
batches if necessary to prevent overcrowding. It has finished cooking when the inside is no longer
pink and reaches an internal temperature of at least 165°F.
•Let it rest for a few minutes after cooking and cut into a large dice.
TERIYAKI STIR FRY
For the Vegetables
•Cook the broccoli in the microwave until it is no longer frozen. It doesn’t have to be hot as you
will be cooking more in the skillet.
•Start a large pot of water over high heat. Add the green beans and bring to a boil. Boil for 57 minutes or until the beans have softened but still slightly crisp.
•Add the chicken back to the skillet and pour ½ cup of the teriyaki sauce over the top. Stir to
coat and then add the green beans and broccoli. Stir everything so that the vegetables can
pick up the residual sauce. Sprinkle 1 Tbsp of sesame seeds over the top.
This recipe makes 5 servings. To each of your containers add ½ cup of rice and divide the stir
fry evenly.
Total Nutrition Information
If you want to divide the food into more or less servings, divide these values by number of servings to recalculate nutrition information. These are the values for the entire recipe.
WEIGHT LOSS TIP
ENTIRE RECIPE
Reduce the rice to ¼ cup per dish and reduce the chicken to
2lbs and sauce to ⅓ of a cup. Divide by the # of servings.
Below is the nutrition information for the entire recipe.
Carbs
Fat
131g
59g
Carbs
Fat
Protein
Calories
189g
65g
256g
2365
Protein Calories
Servings
Carbs
Fat
Protein
Calories
4
47g
16g
64g
591
WEIGHT GAIN TIP
5
38g
13g
51g
473
Add an extra ½ cup of rice to each dish and swap the
chicken breasts for thighs. Divide by the # of servings. Below is the nutrition information for the entire recipe.
6
32g
11g
43g
394
7
27g
9g
37g
338
Carbs
Fat
281g
81g
208g
1887
Protein Calories
265g
2913
GROUND BEEF
STROGANOFF
Ground beef cooked with Greek yogurt and tomato sauce.
Served with a side of rice and vegetables. This is a healthier version of the classic Beef Stroganoff.
PREP TIME
10 Minutes
COOK TIME
25 Minutes
PER SERVING - MAKES 5
503 Cals
Fat
27g
Carbs
31g
Protein
34g
50
GROUND BEEF STROGANOFF
SHOPPING LIST
PRODUCE
1 sweet onion
2 zucchinis
1 lb whole mushrooms
MEAT/DAIRY
1.5 lbs ground beef
Greek yogurt
Butter
MIDDLE AISLES
1 can tomato sauce
Dijon mustard
CHECK YOUR PANTRY
Olive oil
Rice
Salt and pepper
51
For the Stroganoff
•1 ½ lbs (680g) ground beef (85/15)
•½ medium (100g) sweet onion
•¾ cup (170g) plain nonfat Greek yogurt
•½ cup (120mL) tomato sauce
•2 Tbsp (30mL) dijon mustard
•1 Tbsp (15mL) olive oil
•Salt and pepper to taste
•2 ½ cups (438g) cooked rice
For the Vegetables
•1 lb (454g) whole mushrooms
•2 medium (500g) zucchinis
•1 Tbsp (14g) butter
•Salt and pepper to taste
GROUND BEEF STROGANOFF
For the Rice
•Cook enough rice to have 2 ½ cups of cooked rice. 1 cup of uncooked rice will yield around 3
cups of cooked rice.
For the Stroganoff
•Cut ½ of a sweet onion into a small dice.
•Heat 1 Tbsp of olive oil over medium high heat and add in the onion. Cook for 3 minutes then
add the ground beef. Cook until it has browned and drain the fat.
•Once the beef has browned stir in ¾ cup plain Greek yogurt, ½ cup tomato sauce, 2 Tbsp dijon
mustard. Reduce the heat to medium low and cook for 5-7 minutes to allow the flavors to
come together.
•Season with salt and pepper to taste.
GROUND BEEF STROGANOFF
For the Vegetables
•Wash and cut your zucchini and mushrooms into a large dice.
•Heat 1 Tbsp of butter in another skillet. Add in the mushrooms and cook for 3-4 minutes then
add in the zucchini and cook until soft.
•Season with salt and pepper to taste.
This recipe makes 5 servings. Add ½ cup of rice to each dish and divide the beef and vegetables evenly.
Total Nutrition Information
If you want to divide the food into more or less servings, divide these values by number of servings to recalculate nutrition information. These are the values for the entire recipe.
WEIGHT LOSS TIP
ENTIRE RECIPE
Swap the beef for turkey (93/7) and omit the rice. Divide by
the # of servings. Below is the nutrition information for the
entire recipe.
Carbs
Fat
65g
78g
Carbs
Fat
Protein
Calories
157g
133g
172g
2513
Protein Calories
Servings
Carbs
Fat
Protein
Calories
4
39g
33g
43g
628
WEIGHT GAIN TIP
5
31g
27g
34g
503
Increase the amount of beef to 2 lbs and add an extra ½ cup
of rice to each dish. Divide by the # of servings. Below is the
nutrition information for the entire recipe.
6
26g
22g
29g
419
7
22g
19g
25g
359
Carbs
Fat
249g
168g
169g
1638
Protein Calories
223g
3400
TACO BOWLS WITH
CAULIFLOWER RICE
Ground beef, shredded Brussels sprouts, and cauliflower rice
served with a side of salsa roja. A flavorful dish that can be customized to add your favorite toppings.
PREP TIME
10 Minutes
COOK TIME
25 Minutes
PER SERVING - MAKES 5
479 Cals
Carbs
21g
Protein
33g
55
Fat
29g
TACO BOWLS
SHOPPING LIST
PRODUCE
5 Roma tomatoes
1 white onion
2 jalapeños
Cilantro
Lime
1 package of shaved
Brussels sprouts
MEAT/DAIRY
1.5 lbs of ground beef
MIDDLE AISLES
1 can tomato sauce
2 bags of frozen
cauliflower rice
CHECK YOUR PANTRY
Garlic
Paprika
Garlic powder
Chili powder
Cumin
Olive oil
Salt and pepper
56
For the Meat
•1 ½ lbs (680g) ground beef (85/15)
•½ cup (120mL) tomato sauce
•1 tsp (3g) paprika
•1 tsp (3g) garlic powder
•1 tsp (3g) chili powder
•1 tsp (3g) cumin
•Salt and pepper to taste
For the Brussels Sprouts
•9oz (255g) package shaved Brussels
sprouts
•1 Tbsp (15mL) olive oil
•1 tsp (3g) garlic powder
•Salt and pepper to taste
For the Cauliflower Rice
•20oz (567g) frozen cauliflower rice
•1 Tbsp (15mL) olive oil
•1 Tbsp (8g) chili powder
•1 tsp (3g) paprika
•1 (60g) Roma tomato, diced
For the Salsa Roja
•4 (240g) Roma tomatoes
•1 small (100g) white onion
•2 (60g) jalapeños
•4 cloves (20g) garlic
•¼ bunch (10g) cilantro
•2 Tbsp (30mL) lime juice
•Salt to taste
TACO BOWLS
For the Taco Meat
•Heat a large skillet over medium high heat and brown the ground beef.
•Once cooked, drain the fat and add in ½ cup of tomato sauce, 1 tsp paprika, 1 tsp chili powder, 1 tsp
cumin, 1 tsp garlic powder, and salt and pepper to taste. Stir to combine and cook for an additional 5
minutes then remove from heat.
For the Salsa Roja
•Start a medium pot of water over high heat to boil.
•Wash your tomatoes, jalapeños, and cilantro. Cut the stems off of the tomatoes and jalapeños and cut
the onion in half
•Add the small white onion, the peppers, tomatoes, and 4 cloves of garlic to the boiling water. Cook for
6-8 minutes. The tomatoes have finished cooking when they begin to change color and the skin starts
to break.
•Drain the water from the pot. Add the tomatoes, garlic, jalapeños, ¼ bunch of cilantro, and the juice of
1 lime to a blender. Blend until smooth.
•Add salt to taste. Adjust flavor with salt and lime juice as needed.
•Portion out into smaller, separate cups once it has cooled.
TACO BOWLS
For the Cauliflower Rice
•Microwave the cauliflower rice until it is no longer frozen.
•Dice 1 Roma tomato and remove the seeds.
•Heat a large skillet over medium heat and add 1 Tbsp of olive oil.
•Add the riced cauliflower, 1 Tbsp chili powder, and 1 tsp paprika.
•Cook for 3-4 minutes and remove from heat. Stir in the diced tomato. Season with salt and pepper to
taste.
For the Brussels Sprouts
•Heat 1 Tbsp of olive oil over medium high heat. Add in the shaved Brussels sprouts and cook for 2-3
minutes. They will cook fast. Season with 1 tsp garlic powder and salt and pepper to taste.
This recipe makes 5 servings. Add 1 of your salsa cups to each container and divide the remaining ingredients evenly.
Total Nutrition Information
If you want to divide the food into more or less servings, divide these values by number of servings to recalculate nutrition information. These are the values for the entire recipe.
WEIGHT LOSS TIP
ENTIRE RECIPE
Swap the beef for turkey . Divide by the # of servings. Below
is the nutrition information for the entire recipe.
Carbs
Fat
112g
92g
Carbs
Fat
Protein
Calories
106g
146g
164g
2394
Protein Calories
Servings
Carbs
Fat
Protein
Calories
4
27g
37g
41g
599
WEIGHT GAIN TIP
5
21g
29g
33g
479
Swap the cauliflower rice for 5 cups of regular rice and increase the amount of beef to 2 lbs. Divide by the # of servings. Below is the nutrition information for the entire recipe.
6
18g
24g
27g
399
7
15g
21g
23g
342
Carbs
Fat
339g
180g
170g
1956
Protein Calories
226g
3880
CHICKEN PARMESAN
AND ZOODLES
Baked chicken breast tenders coated in ground Cheerios to make
a gluten free breading and topped with a red sauce and cheese.
The chicken is served with a side of zucchini noodles.
PREP TIME
20 Minutes
COOK TIME
25 Minutes
PER SERVING - MAKES 5
473 Cals
Carbs
32g
Fat
14g
Protein
56g
60
CHICKEN PARMESAN
SHOPPING LIST
PRODUCE
3 zucchinis
1 bunch parsley
2 Roma tomatoes
MEAT/DAIRY
2 lbs chicken breast
tenders
Eggs
Shredded parmesan
cheese
1 bag thinly sliced
provolone cheese
MIDDLE AISLES
1 jar of pasta sauce
Cheerios
Tapioca flour
CHECK YOUR PANTRY
Cooking spray
Oregano
Salt and pepper
61
Ingredients
•2 lbs (908g) chicken breast tenders
•2 cups (60g) Cheerios (you can use breadcrumbs, I use Cheerios
because they are gluten free)
•¼ cup (28g) shredded parmesan cheese
•2 eggs
•½ cup (60g) tapioca flour (cornstarch works as well)
•10 slices (110g) thinly sliced provolone cheese
•2 (120g) Roma tomatoes, sliced
•1 tsp (1g) oregano
•5 Tbsp (5g) fresh parsley, chopped
•1 ¼ cups (300g) red pasta sauce (Find one with good ingredients,
read the nutrition labels!)
•3 medium (750g) zucchinis
•Cooking spray
CHICKEN PARMESAN
For the Chicken
•Preheat your oven to 400°F
•In a blender, add ¼ cup shredded parmesan cheese, 1 tsp oregano, and 2 cups of Cheerios.
Blend until the Cheerios are reduced to a powder.
•Set up 3 bowls. One with ½ cup of tapioca flour (cornstarch works as well), one with 2 beaten
eggs, and one with the ground Cheerios.
•Dip the chicken breast tenders in the tapioca flour, then the egg wash, and then coat with the
ground Cheerios.
•Spray a sheet pan with cooking spray and place the chicken on the pan. Lightly spray the
tops with more cooking spray.
•Cook the chicken for 10 minutes and remove from the oven. Flip the chicken and cook an additional 5 minutes.
•Remove from the oven again and top the chicken with 1 ¼ cups of pasta sauce. Evenly
spread the sauce across the chicken evenly. Place two thinly sliced pieces of provolone
cheese over the top of the chicken.
•Bake an additional 5 minutes or until the cheese starts to brown and remove from oven.
•Top the chicken with chopped parsley.
CHICKEN PARMESAN
For the Zoodles and Tomatoes
•While the chicken is cooking, wash your zucchini and form them into noodles using a vegetable spiralizer.
•There is no need to cook these as they will cook upon reheating in the microwave.
•Cut the tomatoes into slices.
This recipe makes 5 servings. Divide your chicken, zoodles, and sliced tomatoes evenly between your containers.
Total Nutrition Information
If you want to divide the food into more or less servings, divide these values by number of servings to recalculate nutrition information. These are the values for the entire recipe.
WEIGHT LOSS TIP
ENTIRE RECIPE
You don’t want to change much on this recipe so to lower
calories, divide it into more servings. Below is the nutrition
information for the entire recipe.
Carbs
Fat
159g
68g
Carbs
Fat
Protein
Calories
159g
68g
279g
2364
Protein Calories
Servings
Carbs
Fat
Protein
Calories
4
40g
17g
70g
591
WEIGHT GAIN TIP
5
32g
14g
56g
473
Add 1 cup (175g) regular noodles (or rice) to each dish in
place of the zoodles. Divide by the # of servings. Below is
the nutrition information for the entire recipe.
6
27g
11g
47g
394
7
23g
10g
40g
338
Carbs
Fat
387g
73g
279g
2364
Protein Calories
284g
3341
TURKEY SLOPPY JOE BOWLS &
JALAPEÑO CHEDDAR POTATOES
Ground turkey mixed with tomato sauce and seasonings and
served with jalapeño cheddar potatoes and broccoli. This meal
has a wide array of flavors and reheats well in the microwave.
PREP TIME
10 Minutes
COOK TIME
25 Minutes
PER SERVING - MAKES 5
587 Cals
Fat
20g
Carbs
57g
Protein
46g
65
TURKEY SLOPPY JOE BOWLS
SHOPPING LIST
PRODUCE
1 sweet onion
1 green pepper
5 small potatoes
1 jalapeño
1 bunch of broccoli
MEAT/DAIRY
2 lbs ground turkey
Shredded cheddar
cheese
MIDDLE AISLES
1 can tomato paste
Worcestershire sauce
CHECK YOUR PANTRY
Dijon mustard
Ketchup
Red pepper flakes
Onion powder
Olive oil
Salt and pepper
66
For the Sloppy Joes
•2 lbs (908g) ground turkey 93/7
•½ cup (132g) tomato paste
•½ medium (100g) sweet onion
•1 medium (150g) green pepper
•2 Tbsp (30g) dijon mustard
•1 ½ Tbsp (23mL) Worcestershire sauce
•¼ cup (60g) ketchup
•1 tsp (3g) red pepper flakes
•1 Tbsp (8g) onion powder
•1 Tbsp (15mL) olive oil
•Salt and pepper to taste
For the Jalapeño Cheddar Potatoes
•5 small (625g) potatoes
•1 (30g) jalapeño
•½ cup (56g) shredded cheddar cheese
•1 Tbsp (15mL) olive oil
•Salt and pepper to taste
•1 large (500g) bunch of broccoli
TURKEY SLOPPY JOE BOWLS
For the Potatoes
•Preheat your oven to 425°F.
•Wash and cut your potatoes into a small to medium dice. You want these small so they cook
faster. Aim for about ¼ inch cubes. Toss the potatoes in 1 Tbsp of olive oil and spread on a
sheet pan.
•Bake for 10 minutes then remove from the oven and stir/flip. Bake for an additional 5-8 minutes or until they have developed some color.
•Remove the potatoes from the oven and segment them out into 5 even portions on the pan.
Top each portion with cheddar cheese and sliced jalapeños, bake until the cheese has melted.
For the Sloppy Joes
•Cut your pepper and onion into a small dice. Add 1 Tbsp of olive oil in a skillet and add the
pepper and onion. Cook until the onion is translucent and add the ground turkey and cook until browned.
•Once the turkey has cooked, stir in ½ cup tomato paste, 1 ½ Tbsp Worcestershire sauce, 2
Tbsp Dijon mustard, ¼ cup ketchup, 1 Tbsp onion powder, 1 tsp red pepper flakes, and salt
and pepper to taste.
TURKEY SLOPPY JOE BOWLS
For the Broccoli
•Wash and cut your broccoli into florets and cook using your preferred method.
This recipe makes 5 servings. Divide all of your ingredients evenly between your containers.
Total Nutrition Information
If you want to divide the food into more or less servings, divide these values by number of servings to recalculate nutrition information. These are the values for the entire recipe.
WEIGHT LOSS TIP
ENTIRE RECIPE
Omit the potatoes and add more broccoli (250g) in their
place. Divide by the # of servings. Below is the nutrition information for the entire recipe.
Carbs
Fat
134g
71g
Carbs
Fat
Protein
Calories
283g
98g
230g
2934
Protein Calories
Servings
Carbs
Fat
Protein
Calories
4
71g
25g
58g
734
WEIGHT GAIN TIP
5
57g
20g
46g
587
Swap the turkey for beef and add 3 extra potatoes (375g) to
the recipe. Divide by the # of servings. Below is the nutrition
information for the entire recipe.
6
47g
16g
38g
489
7
40g
14g
33g
419
Carbs
Fat
381g
171g
207g
2003
Protein Calories
233g
3995
ORANGE CHICKEN
& VEGETABLES
A meal prepped version of the Chinese takeout dish. This version
is not breaded or deep fried making it a healthier option than the
one you would get from the Chinese restaurant.
PREP TIME
10 Minutes
COOK TIME
25 Minutes
PER SERVING - MAKES 5
488 Cals
Fat
15g
Carbs
49g
70
Protein
40g
ORANGE CHICKEN
SHOPPING LIST
PRODUCE
1 sweet onion
1 zucchini
1 yellow squash
1 bag of carrots
1 green pepper
1 red pepper
MEAT/DAIRY
2 lbs chicken thighs
MIDDLE AISLES
Orange juice
CHECK YOUR PANTRY
Olive oil
Sesame seeds
Honey
Vinegar
Soy sauce
Cornstarch
Rice
71
For the Chicken
•2 lbs (908g) chicken thighs
•1 Tbsp (15mL) olive oil
•1 Tbsp (6g) sesame seeds
For the Vegetables
•1 medium (250g) zucchini
•1 medium (250g) yellow squash
•2 (200g) carrots
•1 medium (150g) green pepper
•1 medium (150g) red pepper
•½ medium (100g) sweet onion
•1 Tbsp (15mL) olive oil
For the Sauce
•¼ cup (84g) honey
•¼ cup (60mL) white vinegar
•½ cup (120mL) orange juice
•2 Tbsp (30mL) soy sauce
•2 tsp (5g) cornstarch
•1 Tbsp (15mL) cold water
•2 ½ cups (438g) cooked rice
ORANGE CHICKEN
For the Rice
•Cook enough rice to have 2 ½ cups of cooked rice. 1 cup of uncooked rice will yield around 3
cups of cooked rice.
For the Chicken
•Drizzle 1 Tbsp of olive oil over the chicken and ensure it is distributed across each of the
thighs.
•Lightly season the chicken with salt and pepper.
•Heat a grill pan or a skillet over medium high heat and cook the chicken in batches if necessary to prevent overcrowding. It has finished cooking when the inside is no longer pink and
reaches an internal temperature of at least 165°F.
•Let the chicken rest for at least 5 minutes and then cut it into a large dice.
ORANGE CHICKEN
For the Vegetables
•Wash and cut all of the vegetables into a large dice.
•Heat 1 Tbsp of olive oil in a large skillet. Add in the onions and carrots first and cook for 1-2
minutes.
•Add the peppers and squash next and cook until soft.
For the Sauce
•In a small sauce pot add ¼ cup honey, ¼ cup white vinegar, ½ cup orange juice, and 2 Tbsp
soy sauce. Bring to a light boil.
•Mix together 2 tsp cornstarch and 1 Tbsp cold water into a slurry. Pour into the sauce and stir
to thicken.
•Pour the sauce over the chicken and the vegetables and top the chicken with 2 Tbsp of sesame seeds.
This recipe makes 5 servings. Add ½ cup of rice to each dish and divide the chicken and vegetables evenly between your containers.
Total Nutrition Information
If you want to divide the food into more or less servings, divide these values by number of servings to recalculate nutrition information. These are the values for the entire recipe.
WEIGHT LOSS TIP
ENTIRE RECIPE
Omit the rice and divide the sauce recipe in half. Use all of
the sauce for the chicken. Divide by the # of servings. Below
is the nutrition information for the entire recipe.
Carbs
Fat
99g
73g
Carbs
Fat
Protein
Calories
244g
74g
200g
2442
Protein Calories
Servings
Carbs
Fat
Protein
Calories
4
61g
19g
50g
611
WEIGHT GAIN TIP
5
49g
15g
40g
488
Add and extra ½ cup of rice to each dish and increase the
total amount of chicken to 2.5 lbs. Divide by the # of servings. Below is the nutrition information for the entire recipe.
6
41g
12g
33g
407
7
35g
11g
29g
349
Carbs
Fat
336g
84g
190g
1813
Protein Calories
253g
3112
GARLIC SRIRACHA
CHICKEN
Grilled chicken thighs coated with a Greek yogurt, garlic sriracha
sauce. If you like spicy food then this meal is for you! Not a fan
of spicy food? Just cut back on the sriracha.
PREP TIME
5 Minutes
COOK TIME
25 Minutes
PER SERVING - MAKES 5
426 Cals
Carbs
27g
Fat
12g
Protein
52g
75
GARLIC SRIRACHA CHICKEN
SHOPPING LIST
PRODUCE
Green onions
MEAT/DAIRY
2.5 lbs chicken thighs
MIDDLE AISLES
Greek yogurt
Sriracha
2 packages of frozen
broccoli
CHECK YOUR PANTRY
Olive oil
Garlic powder
Salt and pepper
Rice
76
Ingredients
•2 ½ lbs (1135g) chicken thighs
•1 Tbsp (15mL) olive oil
•20oz (567g) frozen broccoli
•¾ cup (170g) plain Greek yogurt
•2 Tbsp (30g) sriracha
•2 tsp (5g) garlic powder
•Salt and pepper
•2 ½ cups (438g) cooked rice
•5 Tbsp (10g) chopped green onions
GARLIC SRIRACHA CHICKEN
For the Rice
•Cook enough rice to have 2 ½ cups of cooked rice. 1 cup of uncooked rice will yield around 3
cups of cooked rice.
For the Chicken
•Drizzle 1 Tbsp of olive oil over the chicken and ensure it is distributed across each of the thighs.
•Lightly season the chicken with salt and pepper.
•Heat a grill pan or a skillet over medium high heat and cook the chicken in batches if necessary to prevent overcrowding. It has finished cooking when the inside is no longer pink and reaches an internal
temperature of at least 165°F.
•Let the chicken rest for at least 5 minutes and then cut it into a large dice.
For the Garlic Sriracha Sauce
•In a bowl, mix together ¾ cup plain Greek yogurt, 2 Tbsp sriracha (more if you like spicy, less
if you don’t), and 2 tsp garlic powder.
•Heat the skillet over medium heat and add the chicken in. Pour the garlic sriracha sauce over
the top of the chicken and stir to coat evenly.
GARLIC SRIRACHA CHICKEN
For the Broccoli
•Because we are using frozen broccoli, it has already been cooked at one point. There is no
need to cook the broccoli as it will cook when you reheat your meals. If you want to cook it, go
for it. Regardless of which option you choose, lightly season it with salt and pepper before you
eat it.
This recipe makes 5 servings. Add ½ cup of rice to each dish and divide the chicken and broccoli evenly. Top each dish with 1 Tbsp of chopped green onions.
Total Nutrition Information
If you want to divide the food into more or less servings, divide these values by number of servings to recalculate nutrition information. These are the values for the entire recipe.
WEIGHT LOSS TIP
ENTIRE RECIPE
Omit the rice and swap the chicken thighs for breasts. Divide by the # of servings. Below is the nutrition information
for the entire recipe.
Carbs
Fat
45g
45g
Carbs
Fat
Protein
Calories
137g
61g
258g
2129
Protein Calories
Servings
Carbs
Fat
Protein
Calories
4
34g
15g
65g
532
WEIGHT GAIN TIP
5
27g
12g
52g
426
Add an extra ½ cup (175g) rice to each dish and drizzle each
with 1 Tbsp of olive oil. Divide by the # of servings. Below is
the nutrition information for the entire recipe.
6
23g
10g
43g
355
7
20g
9g
37g
304
Carbs
Fat
230g
116g
250g
1585
Protein Calories
267g
3032
ENCHILADA CHICKEN
WITH CALABACITAS
Grilled chicken thighs coated with a homemade enchilada sauce
and served with a side of cilantro lime rice, pico de gallo, and
calabacitas.
PREP TIME
10 Minutes
COOK TIME
35 Minutes
PER SERVING - MAKES 5
495 Cals
Carbs
34g
Fat
18g
Protein
50g
80
ENCHILADA CHICKEN
SHOPPING LIST
PRODUCE
4 Roma tomatoes
1 red onion
1 bunch cilantro
1 lime
1 jalapeño
2 zucchinis
8oz mushrooms
1 red pepper
MEAT/DAIRY
2.5 lbs chicken thighs
MIDDLE AISLES
1 can fire roasted
tomatoes
CHECK YOUR PANTRY
White vinegar
Garlic
Chili powder
Oregano
Olive oil
Rice
Salt and pepper
81
For the Chicken and Sauce
•2 ½ (1135g) chicken thighs
•14.5oz can (411g) fire roasted tomatoes
•2 Tbsp (20g) diced red onion
•1 Tbsp (15g) garlic
•1 Tbsp (15mL) white vinegar
•1 Tbsp (8g) chili powder
•1 tsp (1g) oregano
•1 Tbsp (15mL) olive oil
For the Vegetables
•2 medium (500g) zucchini
•8oz (227g) mushrooms
•1 large (200g) red pepper
•1 Tbsp (15mL) olive oil
For the Cilantro Lime Rice
•2 ½ cups (438g) cooked rice
•1 Tbsp (15mL) lime juice
•1 Tbsp (15mL) olive oil
•¼ cup (10g) chopped cilantro
•Salt to taste
For the Pico de Gallo
•4 (240g) Roma tomatoes
•½ medium (100g) red onion
•¼ cup (10g) chopped cilantro
•1-2 Tbsp (15mL) lime juice
•1 (30g) jalapeño pepper
•Salt and pepper to taste
ENCHILADA CHICKEN
For the Rice
•Cook enough rice to have 2 ½ cups of cooked rice. 1 cup of uncooked rice will yield around 3
cups of cooked rice.
•Drizzle 1 Tbsp of olive oil over the rice and mix in ¼ cup of cilantro, juice of ½ lime, and add
salt to taste. Mix thoroughly.
For the Enchilada Sauce
•Add 1 Tbsp garlic, 2 Tbsp of diced red onion, 1 can of fire roasted tomatoes, 1 Tbsp vinegar, 1
Tbsp chili powder, 1 tsp oregano, and 1 tsp salt to a blender. Blend until smooth.
For the Chicken
•Poke holes in the chicken to allow the marinade to enter the meat.
•Put the chicken in a ziplock bag and add ¼ of the enchilada sauce to the bag. Toss the
chicken around in the bag to evenly distribute the sauce.
•Remove all of the air from the bag and allow to marinate for at least a few minutes.
•Add the remainder of the sauce to a pan and bring to a light boil for 15 minutes.
ENCHILADA CHICKEN
For the Chicken
•Heat a grill pan or a skillet over medium high heat and cook the chicken in batches if necessary to prevent overcrowding. It has finished cooking when the inside is no longer pink and
reaches an internal temperature of at least 165°F.
•Remove the chicken from the pan and allow it to rest for at least a couple of minutes. Once it
has rested, add it back to the skillet with the simmering enchilada sauce and toss to coat.
For the Vegetables
•Wash and cut your vegetables into a large dice.
•Heat a large skillet over medium high heat and add 1 Tbsp of olive oil. Sauté the vegetables
until the zucchini has softened.
•Season with salt and pepper to taste.
This recipe makes 5 servings. Add ½ cup of the cilantro lime rice to each container and divide
the remainder of the ingredients evenly. Store the pico de gallo in a separate, smaller container.
Total Nutrition Information
If you want to divide the food into more or less servings, divide these values by number of servings to recalculate nutrition information. These are the values for the entire recipe.
WEIGHT LOSS TIP
ENTIRE RECIPE
Omit the rice. Divide by the # of servings. Below is the nutrition information for the entire recipe.
Carbs
Fat
76g
86g
Carbs
Fat
Protein
Calories
168g
89g
250g
2473
Protein Calories
Servings
Carbs
Fat
Protein
Calories
4
42g
22g
63g
618
WEIGHT GAIN TIP
5
34g
18g
50g
495
Add an extra ½ cup (88g) rice to each dish as well as ½ cup
(28g) black beans. Divide by the # of servings. Below is the
nutrition information for the entire recipe.
6
28g
15g
42g
412
7
24g
13g
36g
353
Carbs
Fat
355g
95g
241g
2042
Protein Calories
294g
3451
CHILI LIME CHICKEN
WITH VEGETABLES & LENTILS
Grilled chicken thighs marinated in chili powder and lime juice
and served with a side of lentils. Lentils provide more protein
and a nice change of pace from rice.
PREP TIME
10 Minutes
COOK TIME
30 Minutes
PER SERVING - MAKES 5
511 Cals
Carbs
31g
Fat
19g
Protein
55g
85
CHILI LIME CHICKEN
SHOPPING LIST
PRODUCE
2 limes
1 jalapeño
1 bunch of cilantro
2 zucchini
1 red onion
MEAT/DAIRY
2.5 lbs chicken thighs
MEAT/DAIRY
Lentils
CHECK YOUR PANTRY
Cumin
Chili powder
Paprika
Garlic
Olive oil
Salt and pepper
86
For the Chicken
•2 ½ lbs (1135g) chicken thighs
•3 Tbsp (45mL) lime juice
•1 Tbsp (8g) cumin
•1 tsp (2g) chili powder
•1 tsp (2g) paprika
•1 Tbsp (15g) minced garlic
•1 tsp (3g) salt
•2 Tbsp (30mL) olive oil
•1 (30g) jalapeño, sliced (optional)
For the Lentils
•2 ½ cups (500g) cooked lentils
•1 Tbsp (8g) cumin
•1 Tbsp (15mL) lime juice
•¼ cup (5g) chopped cilantro
•Salt and pepper to taste
For the Vegetables
•2 medium (500g) zucchini
•1 medium (200g) red onion
•1 Tbsp (15mL) olive oil
CHILI LIME CHICKEN
For the Lentils
•Rinse your lentils until the water runs clear and sift through them to ensure there are no
rocks or other particles.
•One cup of dry lentils will yield roughly 2 ½ cups of cooked lentils. Cook a little bit extra to ensure you have enough.
•Measure out 1 ½ cups of lentils and 3 cups of water and place in a large pot. Heat the pot
over high heat and bring to a boil. Once the pot is boiling, reduce the heat to low and cover.
Cook for 20 minutes.
•If the lentils aren’t soft after 20 minutes, keep cooking until they have softened.
•Measure out 2 ½ cups of cooked lentils and mix in ¼ cup chopped cilantro, 1 Tbsp lime juice,
1 Tbsp cumin, and salt and pepper to taste.
For the Chicken
•Poke holes in the chicken thighs using a knife or fork to allow the marinade to enter the meat.
•In a ziplock bag, add the chicken, juice of 1 lime, 1 Tbsp cumin, 1 tsp chili powder, 1 tsp paprika, 1 Tbsp of minced garlic, 1 tsp salt, and 1 Tbsp of olive oil.
CHILI LIME CHICKEN
For the Chicken
•Shake the chicken around in the bag to evenly coat each thigh with the seasoning. Remove
as much air from the bag as possible and allow to marinate for at least 5 minutes. 30 minutes
is preferred but in the interest of time, it is not required.
•Heat a grill pan over medium high heat and add 1 Tbsp of olive oil.
•Cook the chicken in batches if necessary to prevent overcrowding. Cook it for roughly 3 minutes on each side but be careful not to mess with it too much as you want the outside to develop some color.
•After the chicken has cooked, remove it from the pan and cut it into a large dice. Add it back
to the pan to allow for it to finish cooking and develop more color.
For the Vegetables
•Wash and cut your zucchini into a large dice. Cut the red onion into similar sized pieces.
•In a large skillet, heat 1 Tbsp of olive oil over medium high heat. Add in the onions and cook
for 3-4 minutes, then add the zucchini and cook until soft.
This recipe makes 5 servings. Add ½ cup of lentils to each dish and divide the remainder of the
ingredients evenly between your containers. Top with sliced jalapeño if desired.
Total Nutrition Information
If you want to divide the food into more or less servings, divide these values by number of servings to recalculate nutrition information. These are the values for the entire recipe.
WEIGHT LOSS TIP
ENTIRE RECIPE
Omit the lentils and add extra zucchini (200g) in their place.
Divide by the # of servings. Below is the nutrition information for the entire recipe.
Carbs
Fat
58g
92g
Carbs
Fat
Protein
Calories
153g
93g
277g
2557
Protein Calories
Servings
Carbs
Fat
Protein
Calories
4
38g
23g
69g
639
WEIGHT GAIN TIP
5
31g
19g
55g
511
Add ½ cup (88g) rice to each dish and drizzle with 1 Tbsp
(15mL) olive oil. Divide by the # of servings. Below is the
nutrition information for the entire recipe.
6
26g
16g
46g
426
7
22g
13g
40g
365
Carbs
Fat
245g
161g
235g
2000
Protein Calories
286g
3573
PESTO CHICKEN WITH
CARROTS & GREEN BEANS
Grilled chicken breast served with a side of spinach pesto sauce,
green beans, and roasted carrots. A great meal for those days
you really don’t feel like spending time in the kitchen
PREP TIME
10 Minutes
COOK TIME
25 Minutes
PER SERVING - MAKES 5
526 Cals
Fat
24g
Carbs
24g
Protein
53g
90
PESTO CHICKEN
SHOPPING LIST
PRODUCE
1.5 lbs of carrots
1 lb fresh green beans
1 bag of spinach
1 lemon
Fresh parsley (optional)
MEAT/DAIRY
2.5 lbs chicken breast
1 bag of shredded
parmesan cheese
MIDDLE AISLES
Walnuts
CHECK YOUR PANTRY
Garlic
Onion powder
Oregano
Coriander
Olive oil
Salt and pepper
91
For the Chicken
•2 ½ lbs (1135g) chicken breast
•1 Tbsp (15g) minced garlic
•1 Tbsp (8g) onion powder
•1 Tbsp (3g) oregano
•1 tsp (2g) coriander
•1 Tbsp (15mL) olive oil
•Salt and pepper to taste
•Chopped parsley (optional)
For the Vegetables
•1 lb (454g) fresh green beans
•1 ½ (681g) lbs carrots
•1 Tbsp (15mL) olive oil
•Salt and pepper to taste
For the Pesto
•2 cups (60g) spinach
•2 Tbsp (30mL) olive oil
•2 Tbsp (56g) parmesan cheese
•¼ cup (30g) walnuts
•1 Tbsp (15mL) lemon juice
•Salt to taste
PESTO CHICKEN
For the Chicken
•Pound the chicken using a meat tenderizer until it is even thickness throughout. If you don’t
have a meat tenderizer, butterfly the chicken to a thinner piece of meat.
•Add the chicken to a ziplock bag with 1 Tbsp of olive oil, 1 Tbsp onion powder, 1 Tbsp oregano,
1 tsp coriander and 1 Tbsp minced garlic.
•Shake the chicken around in the bag to evenly coat each breast with the seasoning. Remove
as much air from the bag as possible and allow to marinate for at least 5 minutes. 30 minutes
is preferred but in the interest of time, it is not required.
•Heat a grill pan or a skillet over medium high heat. Lightly season the chicken with salt and
and cook the chicken in batches if necessary to prevent overcrowding. It has finished cooking when the inside is no longer pink and reaches an internal temperature of at least 165°F.
•Allow the chicken to rest for at least 5 minutes and cut into slices.
For the Carrots
•Preheat your oven to 400°F.
•Wash and peel your carrots. Cut them into sticks and toss with 1 Tbsp of olive oil.
•Spread out on a sheet pan and bake for 15 minutes or until soft.
PESTO CHICKEN
For the Pesto
•Measure out 2 cups of loosely packed spinach. This measurement doesn’t have to be exact, it
will turn out just fine if you put in more.
•Blend the spinach, 2 Tbsp parmesan cheese, 1 Tbsp lemon juice, ¼ cup walnuts, 2 Tbsp olive
oil and salt to taste.
•Store in separate, smaller containers as you do not want to heat this in the microwave.
For the Green Beans
•Start a medium sized pot of water over high heat and bring to a boil.
•Add in the green beans and boil for 6-7 minutes or until soft.
The recipe makes 5 servings. Divide your sliced chicken, vegetables, and pesto cups evenly between your containers. Garnish with chopped parsley if you wish.
Total Nutrition Information
If you want to divide the food into more or less servings, divide these values by number of servings to recalculate nutrition information. These are the values for the entire recipe.
WEIGHT LOSS TIP
ENTIRE RECIPE
Cut the pesto recipe in half and use 2 lbs of chicken instead
of 2.5 lbs. Divide by the # of servings. Below is the nutrition
information for the entire recipe.
Carbs
Fat
116g
92g
Carbs
Fat
Protein
Calories
119g
122g
264g
2630
Protein Calories
Servings
Carbs
Fat
Protein
Calories
4
30g
31g
66g
658
WEIGHT GAIN TIP
5
24g
24g
53g
526
Add 1 cup (175g) rice to each dish. Divide by the # of servings. Below is the nutrition information for the entire recipe.
6
20g
20g
44g
438
7
17g
17g
38g
376
Carbs
Fat
304g
123g
217g
2160
Protein Calories
282g
3451
SWEET POTATO
TURKEY SKILLET
Ground turkey and sweet potatoes topped with green onions and
shredded cheese. Serve with a side of salsa for more flavor!
PREP TIME
5 Minutes
COOK TIME
15 Minutes
PER SERVING - MAKES 5
526 Cals
Fat
20g
Carbs
43g
Protein
44g
95
SWEET POTATO TURKEY SKILLET
SHOPPING LIST
PRODUCE
3 sweet potatoes
1 sweet onion
2 poblano peppers
Green onions
MEAT/DAIRY
2 lbs ground turkey
1 bag shredded cheese
MIDDLE AISLES
1 jar of salsa
CHECK YOUR PANTRY
Olive oil
Garlic
Cumin
Chili powder
Salt and pepper
96
Ingredients
•3 medium (750g) sweet potatoes
•2 lbs (908g) ground turkey 93/7
•½ medium (100g) sweet onion
•2 (250g) poblano peppers (green peppers work fine)
•1 Tbsp (15g) minced garlic
•1 Tbsp (8g) cumin
•1 Tbsp (8g) chili powder
•1 Tbsp (15mL) olive oil
•5 Tbsp (20g) chopped green onions
•½ cup (56g) shredded cheese
•1 ¼ cup (300g) salsa (find one with a good ingredient list)
•Salt and pepper to taste
SWEET POTATO TURKEY SKILLET
Preparation
•Wash and cut your sweet potatoes into a large dice.
•Start a large pot of water over high heat and bring to a boil. Add in the sweet potatoes and
boil until they are easily pierced by a fork. Drain the water once they have finished cooking.
•Wash your peppers and cut the pepper and onion into a small dice.
•Add 1 Tbsp of olive oil to a skillet over medium high heat. Add the onion, peppers, and 1 Tbsp
of minced garlic to the skillet. Cook for 3 minutes.
•After the onions and peppers have cooked for a few minutes, add in the ground turkey and
cook until it has browned.
•Mix in 1 Tbsp chili powder, 1 Tbsp cumin and salt and pepper to taste.
•Add in the sweet potatoes and mix.
This recipe makes 5 servings. Divide the meat and potato mixture evenly into each of your containers. Top each dish with shredded cheese, 1 Tbsp of green onions, and ¼ cup salsa.
Total Nutrition Information
If you want to divide the food into more or less servings, divide these values by number of servings to recalculate nutrition information. These are the values for the entire recipe.
WEIGHT LOSS TIP
ENTIRE RECIPE
Use 2 potatoes (500g) and reduce the amount of turkey to
1.5 lbs instead of 2 lbs. Divide by the # of servings. Below is
the nutrition information for the entire recipe.
Carbs
Fat
165g
67g
Carbs
Fat
Protein
Calories
216g
99g
219g
2631
Protein Calories
Servings
Carbs
Fat
Protein
Calories
4
54g
25g
55g
658
WEIGHT GAIN TIP
5
43g
20g
44g
526
Mix 5 cups (875g) rice into the meat mixture and add an extra ¼ cup of salsa to each dish. Divide by the # of servings.
Below is the nutrition information for the entire recipe.
6
36g
17g
37g
439
7
31g
14g
31g
376
Carbs
Fat
420g
101g
127g
1771
Protein Calories
247g
3577
BREAKFASTS
99
TUSCAN
EGG BAKE
Pork sausage, spinach, tomatoes, and feta cheese cooked into an
egg bake. This is a wonderful combination of flavors and a small
serving of vegetables to start off your day with!
PREP TIME
5 Minutes
COOK TIME
35 Minutes
PER SERVING - MAKES 5
323 Cals
Carbs
4g
Protein
24g
100
Fat
23g
TUSCAN EGG BAKE
SHOPPING LIST
PRODUCE
3 Roma tomaotes
1 bag of baby spinach
MEAT/DAIRY
½ lb pork sausage
1 dozen eggs
Feta cheese
Milk
CHECK YOUR PANTRY
Oregano
Cooking spray
Salt and pepper
101
Ingredients
•10 eggs
•½ lb (227g) pork breakfast sausage
•3 cups (90g) spinach
•3 (180g) Roma tomatoes
•1 tsp (1g) oregano
•¼ cup (38g) feta cheese
•¼ cup (60mL) skim milk
•Salt and pepper to taste
•Cooking spray
TUSCAN EGG BAKE
Preparation
•Preheat your oven to 400°F.
•Heat a large skillet over medium high heat and cook the sausage until it has browned.
•Once the sausage has browned, add in the spinach and wilt.
•In a large bowl, beat together 10 eggs, 1 tsp oregano, and ¼ cup of milk.
•Wash and cut your tomatoes into a large dice and remove the seeds. (You can cut one of the
tomatoes into slices for presentation purposes if you wish)
•Spray a 13”x9” pan with cooking spray and add in the eggs, sausage and spinach mixture, ¼
cup feta cheese, diced tomatoes, and lightly season with salt and pepper.
•Bake for 20 minutes or until the center has set.
This recipe makes 5 servings. Cut the egg bake into 5 even pieces and place into each of your
containers.
Total Nutrition Information
If you want to divide the food into more or less servings, divide these values by number of servings to recalculate nutrition information. These are the values for the entire recipe.
WEIGHT LOSS TIP
ENTIRE RECIPE
Swap the pork sausage for turkey sausage. Divide by the #
of servings. Below is the nutrition information for the entire
recipe.
Carbs
Fat
18g
85g
Carbs
Fat
Protein
Calories
27g
116g
124g
1648
Protein Calories
Servings
Carbs
Fat
Protein
Calories
3
7g
39g
40g
539
WEIGHT GAIN TIP
4
6g
29g
30g
404
Double the amount of sausage from ½ lb to 1 lb and add 2
cups (150g) shredded hash browns. Divide by the # of servings. Below is the nutrition information for the entire recipe.
5
4g
23g
24g
323
6
4g
19g
20g
269
Carbs
Fat
58g
176g
114g
1293
Protein Calories
163g
2468
BANANA
BERRY MUFFINS
A gluten free muffin for you to enjoy as either a breakfast option
or a snack. These muffins are made with eggs, bananas, and
coconut flour instead of wheat flour.
PREP TIME
8 Minutes
COOK TIME
20 Minutes
PER SERVING - MAKES 5
93 Cals
Fat
3.7g
Carbs
10.8g
104
Protein
4.2g
BERRY BANANA MUFFINS
SHOPPING LIST
PRODUCE
2 bananas
MEAT/DAIRY
1 dozen eggs
MIDDLE AISLES
1 bag of frozen berries
Coconut flour
CHECK YOUR PANTRY
Peanut butter
Vanilla
Baking powder
105
Ingredients
•2 medium (250g) ripe bananas (frozen and thawed is best)
•4 eggs
•1 Tbsp (16g) peanut butter
•1 tsp (4mL) vanilla
•1 tsp (4g) baking powder
•⅓ cup (37g) coconut flour
•1 cup (140g) frozen berries
BERRY BANANA MUFFINS
Preparation
•Preheat your oven to 375°F
•Add all of the ingredients to a blender except the frozen berries. Blend until smooth.
•Spray a muffin tin with cooking spray and pour the batter into the wells. It will make around 9 or 10
muffins depending on the size of your bananas.
•Top each muffin with the frozen berries.
•Bake for 18-20 minutes or until a toothpick inserted into the center of a muffin comes out clean.
This recipe makes 9-10 muffins depending on the size of your bananas.
Total Nutrition Information
If you want to divide the food into more or less servings, divide these values by number of servings to recalculate nutrition information. These are the values for the entire recipe.
WEIGHT LOSS TIP
These are a great breakfast/snack for weight loss. Just be
aware of how many you eat so you stay within your goals!
ENTIRE RECIPE
Carbs
Fat
Protein
Calories
97g
33g
38g
837
Servings
Carbs
Fat
Protein
Calories
7
13.9g
4.7g
5.4g
120
WEIGHT GAIN TIP
8
12.1g
4.1g
4.8g
105
Double the recipe and make more of them so you have easier access to clean calories
9
10.8g
3.7g
4.2g
93
10
9.7g
3.3g
3.8g
84
BAKED PEACH
OATMEAL
Rolled oats mixed with frozen peaches and baked into a cake like
breakfast food. This is a great meal for those weeks you prefer
something sweet to have in the morning.
PREP TIME
8 Minutes
COOK TIME
35 Minutes
PER SERVING - MAKES 4
339 Cals
Fat
10g
Carbs
40g
108
Protein
22g
BAKED PEACH OATMEAL
SHOPPING LIST
PRODUCE
MEAT/DAIRY
1 dozen eggs
Milk
Butter
MIDDLE AISLES
Frozen peaches
CHECK YOUR PANTRY
Oats
Honey
Protein powder
Vanilla
Baking powder
Salt
Cooking spray
109
Ingredients
•2 cups (160g) oats
•1 ½ cups (360mL) skim milk
•1 Tbsp (21g) honey
•2 scoops (60g) vanilla whey protein powder
•2 cups (280g) frozen peaches
•2 Tbsp (28g) butter or coconut oil
•1 tsp (4mL) vanilla
•1 egg
•1 tsp (4g) baking powder
•½ tsp (1g) salt
•Cooking spray
BAKED PEACH OATMEAL
Preparation
•Preheat your oven to 375°F.
•In a large bowl, mix together 2 cups of oats, 2 scoops of whey protein powder, 1 tsp baking powder,
and ½ tsp of salt.
•In a separate bowl mix together 1 ½ cups of milk, 1 Tbsp honey, 1 Tbsp melted butter, 1 Tbsp melted
coconut oil, 1 egg, and 1 tsp vanilla.
•Spray an 8”x8” baking dish with cooking spray and add the dry ingredients. Pour the wet ingredients
over the top and mix to incorporate.
•Add in some of the peaches and hide them in the oatmeal. Place some of the peaches over the top for
presentation purposes.
•Bake the oatmeal for 35 minutes or until it has set in the middle.
This recipe makes 5 servings. Cut the oatmeal into 5 even pieces and place into each of your
containers.
Total Nutrition Information
If you want to divide the food into more or less servings, divide these values by number of servings to recalculate nutrition information. These are the values for the entire recipe.
WEIGHT LOSS TIP
ENTIRE RECIPE
Because this is a baked good you don’t want to change it too
much. Just divide it into more servings. Below is the nutrition information for the entire recipe.
Carbs
Fat
161g
40g
Carbs
Fat
Protein
Calories
161g
40g
88g
1356
Protein Calories
Servings
Carbs
Fat
Protein
Calories
3
54g
13g
29g
452
WEIGHT GAIN TIP
4
40g
10g
22g
339
Double the recipe and use a 13”x9” dish to bake. Divide by
the # of servings. Below is the nutrition information for the
entire recipe.
5
32g
8g
18g
271
6
27g
7g
15g
226
Carbs
Fat
322g
80g
88g
1356
Protein Calories
176g
2712
TURKEY SAUSAGE
BREAKFAST SKILLET
Turkey sausage cooked with green peppers and carrots to add in
some vegetables in your breakfast. Served with a side of eggs
and home fries.
PREP TIME
10 Minutes
COOK TIME
25 Minutes
PER SERVING - MAKES 5
516 Cals
Fat
21g
Carbs
48g
Protein
33g
112
TURKEY SAUSAGE BREAKFAST SKILLET
SHOPPING LIST
PRODUCE
1 sweet onion
5 medium potatoes
2 green peppers
1 bag shredded carrots
MEAT/DAIRY
1 lb turkey sausage
Milk
1 dozen eggs
CHECK YOUR PANTRY
Olive oil
Cooking spray
Salt and pepper
113
Ingredients
•10 eggs
•¼ cup (60mL) skim milk
•1 lb (454g) ground turkey sausage
•5 medium (750g) potatoes
•½ medium (100g) sweet onion
•2 medium (300g) green peppers
•1 cup (100g) shredded carrots
•2 Tbsp (30mL) olive oil
•Cooking spray
•Salt and pepper to taste
TURKEY SAUSAGE BREAKFAST SKILLET
For the Home Fries
•Preheat your oven to 425°F.
•Wash and cut your potatoes into a small dice (around ¼” -½” cubes). You want these small so they
cook faster.
•Toss the potatoes in 1 Tbsp of olive oil and season with salt and pepper. Bake for 10 minutes, then remove from the oven and turn. Bake an additional 5-8 minutes or until they have crisped up.
For the Sausage
•Wash your peppers. Cut the onion and peppers into a small dice. Chop the shredded carrots into
smaller pieces.
•Heat 1 Tbsp of olive oil over medium high heat in a large skillet. Add the onion, peppers, and carrots
to the skillet and cook for 3 minutes.
•Add the sausage to the pan and brown.
TURKEY SAUSAGE BREAKFAST
For the Eggs
•Crack 10 eggs into a bowl, add in ¼ cup milk and beat. The secret to perfect scrambled eggs is to
beat them until frothy and no egg whites remain unincorporated.
•Heat a skillet over medium heat, spray with cooking spray, and cook your eggs until finished. Make
sure not to over cook them as you will be reheating them in the microwave.
This recipe makes 5 servings. Divide all of your ingredients evenly between your containers.
Total Nutrition Information
If you want to divide the food into more or less servings, divide these values by number of servings to recalculate nutrition information. These are the values for the entire recipe.
WEIGHT LOSS TIP
ENTIRE RECIPE
Omit the potatoes. Divide by the # of servings. Below is the
nutrition information for the entire recipe.
Carbs
Fat
45g
92g
Carbs
Fat
Protein
Calories
240g
107g
164g
2579
Protein Calories
Servings
Carbs
Fat
Protein
Calories
4
60g
27g
41g
645
WEIGHT GAIN TIP
5
48g
21g
33g
516
Swap the turkey sausage for pork sausage and use 1000g
of potatoes. Divide by the # of servings. Below is the nutrition information for the entire recipe.
6
40g
18g
27g
430
7
34g
15g
23g
368
Carbs
Fat
307g
213g
142g
1576
Protein Calories
164g
3801
HOMEMADE GRANOLA
YOGURT PARFAIT
Rolled oats tossed with almonds, sunflower seeds, and dried
cranberries in a maple syrup and peanut butter sauce. The granola is served with Greek yogurt and your favorite fruit.
PREP TIME
10 Minutes
COOK TIME
10 Minutes
PER SERVING - MAKES 5
438 Cals
Fat
18g
Carbs
51g
117
Protein
19g
GRANOLA YOGURT PARFAIT
SHOPPING LIST
PRODUCE
5 servings of your
favorite fruit
MEAT/DAIRY
Greek yogurt
MIDDLE AISLES
Sunflower seed kernels
Dried cranberries
Sliced almonds
CHECK YOUR PANTRY
Rolled oats
Honey
Peanut butter
Maple syrup
Coconut oil
Stevia
118
For the Granola
•2 cups (160g) rolled oats
•½ cup (67g) sunflower seed kernels
•¼ cup (28g) sliced almonds
•¾ cup (113g) dried cranberries
•¼ cup (80mL) maple syrup
•1 Tbsp (15g) coconut oil
•2 Tbsp (32g) peanut butter
For the Yogurt and Fruit
•2 ½ cups (568g) plain nonfat Greek yogurt
•Stevia or another zero calorie sweetener
to taste
•5 servings of your favorite fruit. I used 2
lbs of strawberries here. Strawberries will
not always be in season so I want to leave
this choice up to you.
GRANOLA YOGURT PARFAIT
Preparation
•Preheat your oven to 325°F.
•In a large mixing bowl, add ¼ cup maple syrup, 1 Tbsp coconut oil, and 2 Tbsp peanut butter.
Melt in the microwave and stir.
•Add 2 cups of oats, ½ cup sunflower seeds, ¼ cup sliced almonds, and ¾ cup of dried cranberries to the bowl and stir to evenly coat.
•Spread out the granola on a sheet pan and bake for 7-8 minutes. Pull it out and try a small
piece. The granola should be lightly toasted. If it needs more time put it back in the oven and
watch it carefully. You absolutely do not want to burn this.
•Measure out 2 ½ cups of plain Greek yogurt. Use stevia or another zero calorie sweetener to
sweeten the Greek yogurt to taste.
•Prepare your favorite fruit to add to the containers.
This recipe makes 5 servings. Put ½ cup of Greek yogurt in each container as well as one serving of your fruit. Divide the granola evenly between the containers.
NOTE: The nutritional information on the following page does not include the fruit as it will depend on what you choose. Make sure you account for this in your tracking.
Total Nutrition Information
If you want to divide the food into more or less servings, divide these values by number of servings to recalculate nutrition information. These are the values for the entire recipe.
WEIGHT LOSS TIP
ENTIRE RECIPE
Divide the recipe into more than 5 servings. Below is the nutrition information for the entire recipe.
Carbs
Fat
285g
100g
Carbs
Fat
Protein
Calories
254g
89g
93g
2189
Protein Calories
Servings
Carbs
Fat
Protein
Calories
4
64g
22g
23g
547
WEIGHT GAIN TIP
5
51g
18g
19g
438
Divide the recipe into less than 5 servings. Below is the nutrition information for the entire recipe.
6
42g
15g
16g
365
7
36g
13g
13g
313
Carbs
Fat
285g
100g
98g
2432
Protein Calories
98g
2432
NOTE: The nutritional information does not include the fruit as it will depend on what you
choose. Make sure you account for this in
your tracking.
SNACKS
121
SWEET POTATO
TURKEY SLIDERS
Thinly sliced sweet potatoes topped with turkey, cheese, and
green onions. This dish works great as a healthy game time
snack or a post work/school treat.
PREP TIME
8 Minutes
COOK TIME
20 Minutes
PER SERVING - MAKES 15
87 Cals Each
Fat
2g
Carbs
9g
122
Protein
8g
SWEET POTATO TURKEY SLIDERS
SHOPPING LIST
PRODUCE
2 sweet potatoes
Green onions
MEAT/DAIRY
1 lb of turkey lunchmeat
1 bag of sliced
provolone cheese
CHECK YOUR PANTRY
Cooking spray
Garlic powder
123
Ingredients
•2 medium (400g) sweet potatoes
•1 lb (454g) turkey breast
lunchmeat
•8 slices (88g) thinly sliced provolone cheese
•2 tsp (5g) garlic powder
•¼ cup (15g) chopped green onions
•Cooking spray
SWEET POTATO TURKEY SLIDERS
Preparation
•Preheat your oven to 400°F.
•Wash and cut your sweet potato into ¼” slices, longways.
•Spray a sheet pan with cooking spray and spread out the potatoes. Lightly spray the tops of the potatoes
with cooking spray as well.
•Lightly season with garlic powder.
•Bake the potatoes for 10-12 minutes or until the potatoes have softened and have started to brown.
•Remove from the oven and top each potato with turkey and a half slice of cheese. Put the pan back in the
oven until the cheese has melted and browned.
•Remove from oven and top with green onions.
This recipe makes anywhere between 12-18 sliders. For reference, I yielded 15 but it will depend on how
big your potatoes/slices are. Divide the total nutrition information for the recipe by the number of sliders you
make to get the most accurate nutritional data.
Total Nutrition Information
If you want to divide the food into more or less servings, divide these values by number of servings to recalculate nutrition information. These are the values for the entire recipe.
WEIGHT LOSS TIP
These are a great snack for weight loss. Just be aware of
how many you eat so you stay within your goals!
ENTIRE RECIPE
Carbs
Fat
Protein
Calories
132g
33g
121g
1309
Servings
Carbs
Fat
Protein
Calories
14
9.4g
2.4g
8.6g
94
WEIGHT GAIN TIP
15
8.8g
2.2g
8.1g
87
Double the recipe and make more of them so you have easier access to clean calories!
16
8.3g
2.1g
7.6g
82
17
7.8g
1.9g
7.1g
77
BAKED
FALAFEL
A baked version of the Middle Eastern treat. Falafel is a combination of chickpeas, onion, garlic, parsley, and spices. It is easy to
make and dangerously tasty.
PREP TIME
8 Minutes
COOK TIME
20 Minutes
PER SERVING - MAKES 14
52 Cals Each
Fat
2.1g
Carbs
6.1g
126
Protein
2.2g
BAKED FALAFEL
SHOPPING LIST
PRODUCE
1 red onion
1 lemon
1 bunch of cilantro
1 bunch of parsley
MIDDLE AISLES
1 can of chickpeas
CHECK YOUR PANTRY
Garlic
Cumin
Paprika
Olive oil
Salt
Eggs
Cooking spray
127
Ingredients
•15 oz (425g) can of chickpeas
•¼ cup (20g) diced red onion
•3 cloves (15g) garlic
•1 Tbsp (8g) cumin
•1 tsp (2g) paprika
•2 Tbsp (30mL) lemon juice
•¾ cup (30g) roughly chopped
fresh parsley
•¼ cup (10g) fresh cilantro leaves
•1 Tbsp (15mL) olive oil
•¼ tsp (1g) salt
•1 egg
•Cooking spray
Preparation
•Preheat your oven to 375°F.
• In a food processor or a blender, add all of the ingredients except the cooking spray and pulse until
the ingredients have been thoroughly mixed. You
don’t want this to become a paste, so be careful
with how long you blend.
•Spray a sheet pan with cooking spray and use a
cookie scoop to create 1-2 inch balls from the falafel mix.
•Place on the sheet pan and lightly press down on
the center to flatten each ball slightly.
•Bake for 20 minutes or until the falafel has set and
browned.
This recipe makes anywhere between 10-15 falafels
depending on the size of your scoop. For reference, I
made 14.
Total Nutrition Information
If you want to divide the food into more or less servings, divide these values by number of servings to recalculate nutrition information. These are the values for the entire recipe.
WEIGHT LOSS TIP
These are a great snack for weight loss. Just be aware of
how many you eat so you stay within your goals!
ENTIRE RECIPE
Carbs
Fat
Protein
Calories
85g
29g
31g
725
Servings
Carbs
Fat
Protein
Calories
12
7.1g
2.4g
2.6g
60
WEIGHT GAIN TIP
13
6.5g
2.2g
2.4g
56
Double the recipe and make more of them so you have easier access to clean calories!
14
6.1g
2.1g
2.2g
52
15
5.7g
1.9g
2.1g
48
SWEET POTATO
CHIPS
Thinly sliced sweet potatoes cooked into chips using only a microwave. Believe it or not, you can obtain a crispy potato chip
simply by microwaving sliced potatoes!
PREP TIME
5 Minutes
COOK TIME
10 Minutes
PER SERVING - MAKES 1
133 Cals
Protein
2g
Fat
0g
Carbs
31g
129
*Calories will depend on
what size potato you use.
This info is for a 150g potato.
SWEET POTATO CHIPS
SHOPPING LIST
PRODUCE
1 sweet potato
CHECK YOUR PANTRY
Cooking spray
Salt
Ingredients
•1 (150g) sweet potato
•Cooking spray
•Salt
Preparation
•Wash your sweet potato and cut it into thin slices around
⅛ inch thick. Use a mandolin if you have one as it allows for more even and consistent cooking.
•Spray a microwave safe plate with cooking spray and
spread out the potatoes in a single layer.
•Cook the potatoes in the microwave in 1-2 minute intervals. It will take roughly 5 minutes to complete. In between each interval make sure the potatoes aren’t sticking or burning.
•You will want to watch them carefully as they burn easily
once they reach the end of their cooking time.
•Cook in batches if necessary. They have finished cooking once they become crispy.
This recipe makes 1 serving. Make sure you are aware of
how much your potato weighs if you need to have exact
tracking.
130
Total Nutrition Information
If you want to divide the food into more or less servings, divide these values by number of servings to recalculate nutrition information. These are the values for the entire recipe.
WEIGHT LOSS TIP
ENTIRE RECIPE
These are a great snack for weight loss. Just be aware of
how many you eat so you stay within your goals!
Carbs
Fat
Protein
Calories
30.5g
0.1g
2.4g
133
Servings
Carbs
Fat
Protein
Calories
1
30.5g
0.1g
2.4g
133
WEIGHT GAIN TIP
2
15.3g
0.1g
1.2g
66
Eat the chips with 2 Tbsp of peanut butter for dipping. Divide
by the # of servings. Below is the nutrition information for
the entire recipe.
3
10.2g
0.0g
0.8g
44
4
7.6g
0.0g
0.6g
33
Carbs
Fat
36.5g
16.1g
Protein Calories
9.4g
329
GARLIC PARMESAN ROASTED
CHICKPEAS & EDAMAME
Chickpeas and edamame coated in garlic and parmesan cheese,
roasted in the oven to achieve a crispy texture. This snack can
help to curb your cravings for a salty treat.
PREP TIME
5 Minutes
COOK TIME
20 Minutes
PER SERVING - MAKES 10
113 Cals
Fat
3.3g
Carbs
13.0g
132
Protein
7.7g
CHICKPEAS & EDAMAME
SHOPPING LIST
PRODUCE
MEAT/DAIRY
Grated parmesan
cheese
MIDDLE AISLES
1 can chickpeas
Frozen shelled
edamame
CHECK YOUR PANTRY
Garlic powder
Olive oil
Salt and pepper
Ingredients
•2 cups (300g) shelled edamame
•15oz (425g) can of chickpeas
•1 tsp (2g) garlic powder
•¼ cup (28g) grated parmesan
cheese
•1 Tbsp (15mL) olive oil
•Salt and pepper to taste
Preparation
•Preheat your oven to 400°F.
•Thaw the edamame and drain the liquid from
your chickpeas. Pat dry with a few paper towels.
•In a large bowl, mix together the edamame,
chickpeas, 1 Tbsp olive oil, 1 tsp garlic powder,
and ¼ cup grated parmesan cheese. Toss to
coat.
•Bake for 10 minutes and remove from oven to
stir. Bake an additional 10 minutes, removing
it again to stir after 5 minutes.
This recipe makes 10 servings. Divide the mixture evenly 10 ways.
133
Total Nutrition Information
If you want to divide the food into more or less servings, divide these values by number of servings to recalculate nutrition information. These are the values for the entire recipe.
WEIGHT LOSS TIP
These are a great snack for weight loss. Just be aware of
how many you eat so you stay within your goals!
ENTIRE RECIPE
Carbs
Fat
Protein
Calories
130g
33g
77g
1125
Servings
Carbs
Fat
Protein
Calories
8
16.3g
4.1g
9.6g
141
WEIGHT GAIN TIP
9
14.4g
3.7g
8.6g
125
Double the recipe and make more of them so you have easier access to clean calories!
10
13.0g
3.3g
7.7g
113
11
11.8g
3.0g
7.0g
102
PB&J
OAT BITES
Oat flour, milk, and an egg mixed together to create a gluten free
“bread” alternative. Topped with peanut butter and homemade
jelly to replicate the taste of a classic PB&J sandwich.
PREP TIME
15 Minutes
COOK TIME
12 Minutes
PER SERVING - MAKES 24
74 Cals Each
Fat
3.3g
Carbs
8.5g
135
Protein
2.7g
PB&J OAT BITES
SHOPPING LIST
PRODUCE
MEAT/DAIRY
1 dozen eggs
Milk
MIDDLE AISLES
Frozen strawberries
Lemon juice
CHECK YOUR PANTRY
Oats
Baking powder
Salt
Stevia
Vanilla
Honey
Peanut butter
Cooking spray
136
For the Oat Bites
•2 cups (160g) oats
•1 tsp (4g) baking powder
•¼ tsp (1g) salt
•1 packet (2g) stevia
•1 cup (240mL) skim milk
•1 egg
•1 tsp (4mL) vanilla
•Cooking spray
For the Peanut Butter & Jelly
•2 cups (450g) frozen strawberries
•1 Tbsp (21g) honey
•Splash of lemon juice
•½ cup (128g) peanut butter
PB&J OAT BITES
For the Oat Bite
•Preheat your oven to 375°F.
•Measure out 2 cups of oats and grind into a powder using a blender or food processor.
•In a bowl, mix together the oat flour, 1 tsp baking powder, ¼ tsp salt, and 1 packet (1g) of stevia.
•In a separate larger bowl, beat 1 egg and add 1 cup milk and 1 tsp of vanilla.
•Slowly stir in the oat mixture to the liquid bowl until it is incorporated. Allow to sit for 5 minutes.
•Spray a mini muffin tin with cooking spray and fill the wells about half way with the batter. For reference, I filled 24 wells.
•Bake for 12 minutes and remove from the oven to cool.
For the Jelly
•Measure out 2 cups of frozen strawberries. Add to a sauce pot over medium heat.
•As the strawberries start to thaw, mash the berries into a liquid using a wooden spoon or the
back of a fork to achieve a jelly-like consistency.
•Bring to a light boil and add in 1 Tbsp of honey and a splash of lemon juice. Stir to incorporate and remove from the heat to cool. The sauce with thicken as it cools.
PB&J OAT BITES
This recipe makes anywhere between 20-25 of the oat bites. How many you make will depend
on how much you fill your muffin tins. Serve the bites with 1 tsp of peanut butter and some of
the jelly each. If you have extra jelly, store it in the fridge. It should last a couple of weeks.
Total Nutrition Information
If you want to divide the food into more or less servings, divide these values by number of servings to recalculate nutrition information. These are the values for the entire recipe.
WEIGHT LOSS TIP
ENTIRE RECIPE
Swap the normal peanut butter for powdered peanut butter.
Divide by the # of servings. Below is the nutrition information for the entire recipe.
Carbs
Fat
201g
21g
Carbs
Fat
Protein
Calories
205g
79g
64g
1787
Protein Calories
Servings
Carbs
Fat
Protein
Calories
22
9.3g
3.6g
2.9g
81
WEIGHT GAIN TIP
23
8.9g
3.4g
2.8g
78
Double the recipe and make more of them so you have easier access to clean calories!
24
8.5g
3.3g
2.7g
74
25
8.2g
3.2g
2.6g
71
56g
1217