The Meal Prep Manual - 60 Minute Meals V3 PDF

THE
MEAL PREP
MANUAL
3rd EDITION
60 MINUTE MEALS
JOSH CORTIS
Table of Contents
Entrées Breakfasts
Flank Steak Fajitas 1 Tuscan Egg Bake 100
Kielbasa with Rice and Beans 5 Banana Berry Muffins 104
Sweet Potato Turkey Chili 9 Baked Peach Oatmeal 108
Beef & Broccoli Stir Fry 13 Turkey Sausage Skillet 112
Deconstructed Cheeseburger Bowls 18 Homemade Granola Yogurt Parfait 117
Firecracker Chicken 23
Asian Flavored Ground Turkey Bowls 28
Chicken Quinoa Bowls 33
Middle Eastern Chicken 40
Teriyaki Ginger Chicken Stir Fry 45
Ground Beef Stroganoff 50 Snacks
Taco Bowls with Cauliflower Rice 55 Sweet Potato Turkey Sliders 122
Chicken Parmesan 60 Baked Falafel 126
Turkey Sloppy Joe Bowls & Jalapeño Cheddar Potatoes 65 Sweet Potato Chips 129
Orange Chicken & Vegetables 70 Garlic Parmesan Roasted Edamame 132
Garlic Sriracha Chicken 75 PB&J Oat Bites 135
Enchilada Chicken with Calabacitas 80
Chili Lime Chicken 85
Pesto Chicken 90
Sweet Potato Turkey Skillet 95
1
INTRODUCTION
2
Thank you for purchasing The Meal Prep Manual - 60 to believe anyone couldn’t take 2% of their week to provide
Minute Meals eBook! I hope you find the recipes included to all of their meals for the upcoming days. I decided to write
be helpful in reaching your health and nutrition goals! 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
We live in a busy world where many people struggle to on our laundry list of activities throughout the week. Included
find time to prepare home cooked meals. Over the last few in this book are 30 recipes, specifically designed for meal
decades, home cooked meals have become almost obsolete. prep that can be cooked, plated, and cleaned up in under an
Many find themselves eating out more frequently and spend- hour. I hope those of you who struggle to find time for cook-
ing more money on food than is necessary. My goal with this ing will find tremendous value in the recipes compiled in the
cookbook is to provide a resource for individuals to easily pre- following pages!
pare their own meals in order to lead a healthier lifestyle and
to assist in saving money. The Basics
Meal prepping is ideal for people looking to lose weight, If you already know how to cook then meal prepping will
gain weight, save money, increase overall health, and save be a cakewalk for you. If you don’t know how to cook, then
time. One of the primary excuses people give for not cooking congratulations, you are about to learn. Cooking is a skill that
their meals is that they have no time. It is true that as a whole will increase the quality of your life exponentially. You would
our society is working longer hours and participating in more be hard pressed to find a person who doesn’t get enjoyment
activities. Time, however, is a relative concept. Similar to ex- out of great food. The recipes from this cookbook are easy to
ercise, when lack of time is used as an excuse we are refer- follow with no advanced cooking techniques, just simple cook-
ring to perceived time. A day is 24 hours long, if we work for ing to produce highly nutritious and palatable food. If you are
8 hours and sleep for 8 hours there are still 8 hours left in our ever doubting your abilities to cook one of the recipes, You-
day. People will make time for the things they value. Instead Tube is a fantastic reference to learn anything you’d need to
of surfing the internet or watching television for a few hours a know.
night you could be making an investment to your health. The
purpose of meal prep is to save you time while still maintain- Before beginning I recommend purchasing a cast iron
ing a healthy diet. Spending 3 hours in the kitchen on Sunday grill pan, kitchen scale, and containers to store your food.
can provide you with meals for the remainder of the week. Buy containers that are microwave, dishwasher, and freezer
Thats only 1.7% of your week. 1.7% of your week to save safe to make your life easier. A quick search on Amazon for
you money, improve your health, and save you time. It’s hard “meal prep containers” will provide you with hundreds of re-
sults. Each recipe in this book has calorie, macronutrient and
3
time estimates attached using MyFitnessPal. Keep in mind This is known as mise en place, French for “putting in
these are estimates. Calorie content will be skewed by the place”. Doing this will allow you to move efficiently through
the exact weight of your foods or by the brand of ingredients the recipe. If you are a slow chopper, you won’t have to worry
you use. The values given should be close as long as you fol- about moving too fast to keep up with a pan and make poor
low the recipe but if you need exacts, I would weigh and cal- or dangerous cuts.
culate the nutrition information for yourself. The time it takes
to cook the meals will depend on your experience in the 4. Wash your dishes as you go.
kitchen. Those of you who are seasoned veterans will have
To get done in under an hour this is a must. There will
no problem whipping up these meals in under an hour. Those
be plenty of down time when you are waiting for things to
of you who are new to cooking might take a bit longer. Here
cook. Use that time to clean up a pot or two.
are some strategies you should be taking to improve your effi-
ciency and ensure you are saving as much time as possible: 5. Utilize all of the burners on your stove.
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
You should be doing this for all recipes! Having a com-
go to skillet or pan for cooking. If you only have one, just
plete understanding of where the recipe is going will help you
know that it may take you a bit longer.
be efficient in your cooking.
6. Get practice seasoning food without measuring uten-
2. Begin cooking things that need more time and less ba-
sils.
bysitting first (i.e. Rice).
Measuring out spices and seasonings is quite possibly
Rice/quinoa/lentils and other grains that don’t require
the most time consuming endeavor you will face in these reci-
you to actively watch them should be started first. You don’t
pes. The awesome thing about cooking is that is not an exact
want to finish cooking the whole meal and start the rice last
science. You can take some liberties with spices and the final
because you will be waiting 30 minutes and not multitasking.
product will still turn out well. Obviously if you need precise
3. Perform all necessary washing and cutting of foods be- measurements for nutritional tracking then measuring may be
fore you begin cooking. 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
4
kitchen you will drastically decrease the time it takes to pre- sume if you just laid in bed for a period of time. The Harris-
pare your meals. Knife skills are a huge part of meal prep as Benedict equation takes into account an individuals height,
you will be cutting vegetables often. Practice makes perfect. weight, age and gender to determine the caloric level neces-
Having a sharp knife will be safer and faster. sary to maintain weight. Once the BMR is determined we can
multiply it by an activity factor corresponding to different activ-
The majority of the recipes are intended to be split into 5 serv- ity levels to establish the recommended daily calorie intake.
ings, one for each work day. My Fitness Pal was used to cal- Let’s take a look at the equation and determine what your val-
culate the nutritional information. Many of the measurements ues are. Unless you are a math savant, you’ll need a calcula-
in this book are volumetric measurements in Imperial units. tor to navigate your way through the equation. If you type
Because of this it leaves a little room for error. Again, if you “BMR calculator” into Google you will find plenty of resources
need exact measurements for calorie counting purposes then that will make these calculations for you.
weigh and measure your food each time you cook to get the
best possible value for your meals. That being said, if you are Harris-Benedict Equation
not someone who needs precise values, the nutritional infor-
mation in this book is likely to be similar to whatever you
throw together. It’s also important to note that if you change Males - BMR = 88.362 + (13.397 x weight in kg) + (4.799 x
the recipes in anyway, you will need to recalculate the nutri- height in cm) - (5.677 x age in years)
tional information.
Females – BMR = 447.593 + (9.247 x weight in kg) + (3.098 x
Let’s talk about calorie consumption. Many people ques- height in cm) - (4.330 x age in years)
tion 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. If you are unsure of your measurements in the metric system,
Luckily we can make a good estimate on our calorie intake us- use the following conversions to determine your values.
ing the Harris-Benedict Equation. The Harris-Benedict Equa-
tion is a formula used to determine our basal metabolic rate
(BMR). The BMR is the rate of energy expenditure required to Height (in) _______ * 2.54 = ________cm
maintain necessary functions to sustain life. You can think of
Weight (lbs) _______ / 2.2 = ________kg
it as the minimum amount of calories you would need to con-
5
Write down your values to the following equations to make To calculate your Total Daily Energy Expenditure (TDEE) we
your calculations easier. 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.
Males – You can also consider your work when calculating your activ-
ity. If you work a desk job don’t add any extra activity. If you
Weight – (13.397 x _________kg) = _________ Value #1 work as a landscaper, for example, and are doing manual la-
bor it is in your best interest to factor the work done when
Height - (4.799 x _________cm) = _________ Value #2
choosing which category you fall into. Multiply the BMR you
Age - (5.677 x _________years) = _________ Value #3 calculated in the previous equation by the constant corre-
Little to no exercise calories needed = BMR x 1.2
BMR = 88.362 + Value #1 + Value #2 – Value #3 = Light exercise (1–3 days per
calories needed = BMR x 1.375
week)
_________cals/day
Moderate exercise (3–5 days per
week)
Heavy exercise (6–7 days per
week)
Females –
Very heavy exercise (twice per
day, extra heavy workouts)
Weight - (9.247 x _________kg) = _________ Value #1
sponding to your activity level and you will get a value for the
Height - (3.098 x _________cm) = _________ Value #2
recommended daily intake in order to maintain your weight.
Age - (4.330 x _________ years) = _________ Value #3
BMR x activity level constant = ________ cals/day
This tool can be extremely effective to a person who

BMR = 447.593 + Value #1 + Value #2 – Value #3 = wishes to change their body composition. The equation pro-
_________cals/day vides an estimate, of course, but for the majority of people it
will provide a figure that’s within the ballpark of where their ac-
6
tual number stands. I would recommend performing a 2 week 7. 1 pound of body weight is worth around 3500 calories. If
experiment in order to validate that this number is accurate. you gained 1 pound after your experiment, we can estimate
Follow this protocol to confirm you TDEE: that you were in a calorie surplus of roughly 3500 calories,
meaning that over the course of 2 weeks you ate 250 calo-
1. Calculate your TDEE using the equations on the previous ries of food above what energy balance is for you.
pages or using an online calculator. Make sure this value is
for TDEE not just BMR. BMR doesn’t factor in your daily 8. To re-baseline your TDEE perform the following calcula-
activity. Record this value, you need it for step 3. tions:
2. On the day you start the experiment, wake up, go to the Final weight - Starting weight = __x__lbs
bathroom and then immediately weight yourself. This is
your starting weight. Record the value. (__x__lbs x 3500 calories) / 14 days = __y__cals/day
3. For the following 14 days, weigh and measure all of your __y__cals/day + TDEE from step 1 = _____cals/day (this
food and track your intake using My Fitness Pal. You is your new estimated TDEE)
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. Good luck to you with your nutritional goals!
4. For those 14 days, go about your normal life. Try not to MPM Prep Crew - Facebook Group
change anything in your normal operations.
I decided to have a page where we can work together as a
5. On Day 15, wake up, go to the bathroom and weigh your- community to share recipes, share our creations, and ask any
self immediately. This is your final weight. Record the questions that you may want answered. Below is a link to the
value. private Facebook group that is reserved for people who have
purchased a copy of this book. Go to Facebook and request
6. Subtract your final weight from your starting weight. If you
to join!
stayed the same weight, your estimate for TDEE has been
confirmed. If you gained weight, your estimate for TDEE https://www.facebook.com/groups/162020708086653
was too high and if you lost weight your estimate was too
low.
7
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 pal-
atable, 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 Physi-
ology 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
Copyright © 2018 by Joshua M. Cortis
refrigerator. After I accrued a handful of recipes, I figured it
was time to share. 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 COOK TIME

10 Minutes 20 Minutes
PER SERVING - MAKES 5
411 Cals
Carbs
11g Fat
23g
Protein
40g
1
FLANK STEAK FAJITAS
SHOPPING LIST For the Steak For the Peppers and Onions
PRODUCE
•2 lbs (908g) flank steak •4 medium (600g) bell peppers
of any color
4 bell peppers
2 limes
•2 Tbsp (30mL) olive oil
1 sweet onion •1 medium (200g) sweet onion
Cilantro (optional)
•1 Tbsp (8g) chili powder
MEAT/DAIRY •2 Tbsp (30g) minced garlic
2 lbs flank steak •Cilantro (optional)
•2 tsp (5g) ground coriander
CHECK YOUR PANTRY •Salt and pepper to taste
Olive oil
•Salt and pepper to taste
Chili powder •1 lime for garnish
Garlic
•1 Tbsp (15mL) lime juice
Coriander
Salt and pepper
2
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 re-
calculate 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 Carbs Fat Protein Calories
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. 57g 115g 202g 2071
Carbs Fat Protein Calories
57g 115g 202g 2071 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 in- 6 10g 19g 34g 347
formation for the entire recipe.
7 8g 16g 29g 292
242g 153g 315g 3605
4
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 COOK TIME

513 Cals
Fat
15g
Carbs Protein
60g 34g
5
KIELBASA WITH RICE & BEANS
SHOPPING LIST Ingredients
PRODUCE
•2 - 14oz (795g) turkey kielbasa sausages
Shredded carrots
1 bunch cilantro
•2 ½ cups (438g) cooked rice
1 lime (optional)
•2 ½ cups (250g) shredded carrots
MEAT/DAIRY •2 ½ cups (375g) frozen, chopped broccoli
2 turkey kielbasa
sausages
•2 cups (400g) canned black beans, drained and rinsed
MIDDLE AISLES
16oz can of black beans •¼ cup (10g) chopped cilantro
1 large bag of frozen
broccoli •1 lime (optional)
CHECK YOUR PANTRY
Salt and pepper
Rice
6
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.

Only use one Kielbasa sausage for the cooking. Cut it into Carbs Fat Protein Calories
smaller slices and it will seem like there is more meat. Di-
vide by the # of servings. Below is the nutrition information 299g 76g 171g 2564
4 75g 19g 43g 641
Swap the turkey sausage for 2 classical kielbasa sausages.
Divide by the # of servings. Below is the nutrition informa- 6 50g 13g 29g 427
tion for the entire recipe.
7 43g 11g 24g 366
299g 216g 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 COOK TIME

474 Cals
Fat
17g
Carbs
45g
Protein
36g
9
SWEET POTATO TURKEY CHILI
SHOPPING LIST For the Chili For the Topping
•1 ½ lbs (681g) ground turkey (93/7) •5 Tbsp (71g) Greek yogurt
PRODUCE
1 sweet potato •1 - 14.5oz can (411g) pinto beans •Chopped green onions (10g)
1 sweet onion
1 green pepper •1 - 14.5oz can (411g) petite diced toma-
1 red pepper
Green onions toes
MEAT/DAIRY •1 - 14.5oz can (411g) crushed tomatoes
1.5 lbs of ground turkey •1 large (300g) sweet potato
Greek yogurt
•½ medium (100g) sweet onion
MIDDLE AISLES
1 can pinto beans •1 medium (150g) green pepper
1 can crushed tomatoes
1 can petite diced
tomatoes
•1 medium (150g) red pepper
CHECK YOUR PANTRY •2 Tbsp (15g) chili powder
Chili powder
Cayenne powder •1 tsp (3g) cayenne pepper
Olive oil
Salt and pepper •2 Tbsp (30mL) olive oil
10
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.

Omit the pinto beans. Divide by the # of servings. Below is Carbs Fat Protein Calories
the nutrition information for the entire recipe.
226g 83g 180g 2371
4 57g 21g 45g 593
Swap the turkey for ground beef (85/15) and add 1 cup
(175g) rice to each dish. Divide by the # of servings. Below 6 38g 14g 30g 395
is the nutrition information for the entire recipe.
7 32g 12g 26g 339
410g 138g 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 COOK TIME
527 Cals
Fat
21g
Carbs
50g
Protein
34g
13
BEEF & BROCCOLI STIR FRY
SHOPPING LIST Ingredients For the Sauce
• 1 ½ lbs (681g) sirloin steak • ½ cup (120mL) soy sauce
PRODUCE
1 bunch of broccoli • 1 bunch (500g) broccoli • 1 Tbsp (15g) sriracha
1 sweet onion
1 lb carrots • ½ (100g) sweet onion • ¼ cup (60mL) water
Ginger
Green onions • 1 lb (454g) carrots • 1 Tbsp (5g) minced ginger
MEAT/DAIRY • 2 Tbsp (30mL) olive oil • 1 tsp (3g) cornstarch
1.5 lb sirloin steak
• 1 Tbsp (5g) ginger • 3 Tbsp (37g) brown sugar
CHECK YOUR PANTRY
Olive oil • 3 tsp (8g) cornstarch
Cornstarch
Rice • 2 ½ cups (438g) cooked rice
Soy sauce
Sriracha • 5 Tbsp (10g) chopped green
Brown sugar onions
Salt and pepper
Sesame seeds • Salt and pepper to taste
• 1 Tbsp (8g) sesame seeds
14
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.
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 di-
vide the meat mixture evenly.

Swap the steak for chicken breast and halve the rice. Di- Carbs Fat Protein Calories
vide by the # of servings. Below is the nutrition information
for the entire recipe. 250g 107g 168g 2635
4 63g 27g 42g 659
Add an extra ½ cup of rice to each dish and increase the
size of the steak to 2 pounds. Below is the nutrition informa- 6 42g 18g 28g 439
tion for the entire recipe. 7 36g 15g 24g 376
346g 132g 223g 3464
DECONSTRUCTED
CHEESEBURGER BOWLS
A meal prep version of the American classic. Ground beef, po-
tato wedges, and burger toppings come together in a bowl that
reheats well in the microwave.
PREP TIME COOK TIME

665 Cals
Fat
Carbs 35g
47g
Protein
41g
18
CHEESEBURGER BOWLS
SHOPPING LIST For the Hamburger and Toppings For the Potato Wedges
•2 lbs (908g) ground beef (85/15) •5 small (750g) russet po-
PRODUCE
2 Roma tomatoes •5 Tbsp (35g) shredded cheese tatoes
5 russet potatoes
Shredded Brussels •9oz (255g) package of shredded Brussels •1 Tbsp (15mL) olive oil
sprouts
sprouts •Salt and pepper
MEAT/DAIRY
2 lbs of ground beef •1 Tbsp (15mL) olive oil
Shredded Cheese
•1 tsp (2g) garlic powder
MIDDLE AISLES
Pickle spears •10 Tbsp (150g) BBQ sauce (Vinegar
based)
CHECK YOUR PANTRY
Olive oil •5 dill (150g) pickle spears
Garlic powder
BBQ sauce •2 (120g) Roma tomatoes
Salt and pepper
19
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.

Swap the ground beef for 93/7 ground turkey and halve the Carbs Fat Protein Calories
amount of potatoes. Divide by the # of servings. Below is the
nutrition information for the entire recipe. 223g 173g 203g 3261
4 59g 43g 52g 831
Double the amount of potato wedges. Divide by the # of
servings. Below is the nutrition information for the entire 6 39g 29g 35g 554
recipe.
7 34g 25g 30g 475
354g 187g 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 COOK TIME

446 Cals
Fat
14g
Carbs
41g
Protein
39g
23
FIRECRACKER CHICKEN
SHOPPING LIST For the Chicken For the Vegetables
•2 lbs (908g) chicken breast •2 medium (500g) zucchinis
PRODUCE
2 zucchinis •3 Tbsp (45mL) Frank’s Red Hot Sauce •1 large (200g) red bell pepper
1 red pepper
1 sweet onion (any hot sauce should work) •½ medium (100g) sweet onion
Green onions (optional)
•1 tsp (2g) red pepper flakes •1 Tbsp (15mL) olive oil
MEAT/DAIRY •1 Tbsp (15mL) apple cider vinegar
2 lbs chicken breast •Salt and pepper to taste
•¼ cup (84g) honey
CHECK YOUR PANTRY
Frank’s Red Hot Sauce
Red pepper flakes
•1 Tbsp (8g) cornstarch •2 ½ cups (438g) cooked rice
Apple cider vinegar •1 Tbsp (15mL) cold water
Honey
Cornstarch
Olive oil
Rice
Salt and pepper
•Green onions (10g) to garnish (optional)
24
FIRECRACKER CHICKEN
For the 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

Omit the rice. Divide by the # of servings. Below is the nutri- Carbs Fat Protein Calories
tion information for the entire recipe.
207g 69g 195g 2229
4 52g 17g 49g 557
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 nu- 6 35g 12g 33g 372
trition information for the entire recipe.
7 30g 10g 28g 318
299g 137g 204g 3245
27
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 pea-
nuts after reheating would be a great addition.
PREP TIME COOK TIME

415 Cals
Fat
16g
Carbs
36g
Protein
32g
28
GROUND TURKEY BOWLS
SHOPPING LIST For the Turkey For the Vegetables
•1½ lbs (681g) ground turkey (93/7) •1 medium (200g) sweet onion
PRODUCE
8 oz mushrooms •8 oz (227g) mushrooms •2 ½ cups (250g) shredded carrots
1 sweet onion
1 bag shredded carrots •1 Tbsp (21g) honey •1 medium (150g) green pepper
1 green pepper
•2 tsp (10g) sriracha •1 Tbsp (15mL) olive oil
MEAT/DAIRY
1.5 lbs ground turkey •1 Tbsp (15g) minced garlic •Salt and pepper to taste
CHECK YOUR PANTRY •¼ tsp (1g) ground ginger
Honey
Sriracha •1 tsp (5mL) sesame oil
Garlic
Ground ginger •1 Tbsp (15mL) olive oil •2 ½ cups (438g) cooked rice
Sesame oil
Soy sauce •3 Tbsp (45mL) soy sauce
Olive oil
Rice •Salt and pepper to taste
Salt and pepper
29
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 re-
move 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 tur-
key 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
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 di-
vide the remaining ingredients equally.

Omit the rice from the meal and add extra vegetables in Carbs Fat Protein Calories
their place. Divide by the # of servings. Below is the nutri-
tion information for the entire recipe. 178g 81g 158g 2073
4 45g 20g 40g 518
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 nu- 6 30g 14g 26g 346
7 25g 12g 23g 296
291g 170g 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 COOK TIME

442 Cals
Fat
13g
Carbs
27g
Protein
54g
33
CHICKEN QUINOA BOWLS
•2 ½ lbs (1135g) chicken breast
PRODUCE
1 bunch celery •1 ¼ cup (175g) diced celery
1 bag shredded carrots
1 large green pepper •1 ¼ cup (125g) shredded carrots
MEAT/DAIRY •1 ¼ cup diced (175g) green peppers
2.5 lbs chicken breast
Greek yogurt •1 cup (227g) plain nonfat Greek yogurt
MIDDLE AISLES •1 tsp (3g) ranch dressing mix
1 packet ranch mix
Buffalo sauce •¼-½ cup (120mL) buffalo sauce
CHECK YOUR PANTRY •2 ½ cups (438g) cooked quinoa
Olive oil
Salt and pepper •2 Tbsp (30mL) olive oil
•Salt and pepper
34
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
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 con-
tainers.
This recipe makes 5 servings. Add ½ cup of quinoa and ¼ carrots, celery, and peppers to each con-
tainer. Divide the chicken equally and add 1 of your ranch dressing cups to each container.
36

Reduce the amount of quinoa to ¼ cup per dish and de- Carbs Fat Protein Calories
crease the total amount of chicken to 2 lbs. Below is the nu-
trition information for the entire recipe. 134g 67g 268g 2211
4 34g 17g 67g 553
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 6 22g 11g 45g 369
7 19g 10g 38g 316
227g 142g 287g 3334
37
SALSA CHICKEN
QUINOA BOWLS Ingredients
PER SERVING - MAKES 5 •2 ½ lbs (1135g) chicken breast
535 Cals •1 large (300g) zucchini
•1 can (425g) black beans
Fat
15g
•1 large (200g) green pepper
Carbs
42g •16oz (454g) jar of salsa
Protein •2 ½ cups (438g) cooked quinoa
57g
•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

Reduce the amount of quinoa to ¼ cup per dish and de- Carbs Fat Protein Calories
crease the total amount of chicken to 2 lbs. Below is the nu-
trition information for the entire recipe. 210g 77g 285g 2673
4 53g 19g 71g 668
Add an extra ½ cup of quinoa to each dish and drizzle each
7 30g 11g 41g 382
304g 153g 304g 3809
39
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 tur-
meric and mixed with carrots, peas, and tomatoes.
PREP TIME COOK TIME

441 Cals
Fat
16g
Carbs
30g
Protein
44g
40
SHOPPING LIST For the Chicken For the Rice
•2 lbs (908g) chicken thighs •2 ½ cups (438g) cooked rice
PRODUCE
1 red onion •1 cup (227g) plain nonfat greek yogurt •1 tsp (4g) turmeric
1 lemon
1 bag shredded carrots •½ medium (100g) red onion, minced •1 cup (100g) shredded carrots
1 Roma tomato
•¼ tsp (1g) salt •1 cup (150g) frozen peas
MEAT/DAIRY
2 lbs chicken thighs •1 Tbsp (15mL) lemon juice •1 (60g) Roma tomato
Greek yogurt
MIDDLE AISLES
•1 tsp (3g) cumin •1 ½ tsp (4g) garlic powder
1 package frozen peas
•1 tsp (1g) oregano •1 Tbsp (15mL) olive oil
CHECK YOUR PANTRY •½ tsp (2g) paprika •Salt and pepper to taste
Olive oil
Cumin
Oregano
Paprika
Turmeric
Garlic powder
Rice
Salt and pepper
41
For the 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 pa-
prika, 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.
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 min-
utes on each side but be careful not to mess with it too much as you want the outside to de-
velop 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 contain-
ers.

Halve the amount of rice and vegetables and swap the Carbs Fat Protein Calories
chicken thighs for breasts. Divide by the # of servings. Be-
low is the nutrition information for the entire recipe. 150g 80g 221g 2204
4 38g 20g 55g 551
Double the amount of rice and vegetables and increase the
amount of chicken to 2 ½ lbs. Divide by the # of servings. 6 25g 13g 37g 367
Below is the nutrition information for the entire recipe.
7 21g 11g 32g 315
273g 90g 273g 2994
TERIYAKI GINGER
CHICKEN STIR FRY
It doesn’t get quicker than a stir fry meal. If you buy frozen, pre-
cooked chicken this meal can be made in minutes. Using a bot-
tled teriyaki sauce also makes it super quick and easy.
PREP TIME COOK TIME

473 Cals
Fat
13g
Carbs
38g
Protein
51g
45
TERIYAKI STIR FRY
•2 ½ lbs (1135g) chicken breast
PRODUCE
1 lb green beans •20oz (567g) broccoli (fresh or frozen)
MEAT/DAIRY •1 lb (454g) green beans
2.5 lbs of chicken breast
MIDDLE AISLES
1 jar of teriyaki ginger
sauce
•½ cup (120mL) teriyaki ginger sauce*
1 large bag of frozen
broccoli •1 Tbsp (6g) sesame seeds
CHECK YOUR PANTRY •2 ½ cups (438g) cooked rice
Olive oil
Rice
Sesame seeds
Salt and pepper
*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.
46
Read the labels!
TERIYAKI STIR FRY
For the 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).
•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 5-
7 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.

Reduce the rice to ¼ cup per dish and reduce the chicken to Carbs Fat Protein Calories
2lbs and sauce to ⅓ of a cup. Divide by the # of servings.
Below is the nutrition information for the entire recipe. 189g 65g 256g 2365
4 47g 16g 64g 591
Add an extra ½ cup of rice to each dish and swap the
chicken breasts for thighs. Divide by the # of servings. Be- 6 32g 11g 43g 394
low is the nutrition information for the entire recipe.
7 27g 9g 37g 338
281g 81g 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 ver-
sion of the classic Beef Stroganoff.
PREP TIME COOK TIME

503 Cals
Fat
Carbs 27g
31g
Protein
34g
50
GROUND BEEF STROGANOFF
SHOPPING LIST For the Stroganoff For the Vegetables
•1 ½ lbs (680g) ground beef (85/15) •1 lb (454g) whole mushrooms
PRODUCE
1 sweet onion •½ medium (100g) sweet onion •2 medium (500g) zucchinis
2 zucchinis
1 lb whole mushrooms •¾ cup (170g) plain nonfat Greek yogurt •1 Tbsp (14g) butter
MEAT/DAIRY •½ cup (120mL) tomato sauce •Salt and pepper to taste
1.5 lbs ground beef
Greek yogurt •2 Tbsp (30mL) dijon mustard
Butter
MIDDLE AISLES
1 can tomato sauce •Salt and pepper to taste
Dijon mustard
CHECK YOUR PANTRY

Olive oil •2 ½ cups (438g) cooked rice
Rice
Salt and pepper
51
For the 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.
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.
This recipe makes 5 servings. Add ½ cup of rice to each dish and divide the beef and vegeta-
bles evenly.

Swap the beef for turkey (93/7) and omit the rice. Divide by Carbs Fat Protein Calories
the # of servings. Below is the nutrition information for the
entire recipe. 157g 133g 172g 2513
4 39g 33g 43g 628
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 6 26g 22g 29g 419
nutrition information for the entire recipe.
7 22g 19g 25g 359
249g 168g 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 cus-
tomized to add your favorite toppings.
PREP TIME COOK TIME

479 Cals
Carbs Fat
21g 29g
Protein
33g
55
TACO BOWLS
SHOPPING LIST For the Meat For the Cauliflower Rice
•1 ½ lbs (680g) ground beef (85/15) •20oz (567g) frozen cauliflower rice
PRODUCE
5 Roma tomatoes •½ cup (120mL) tomato sauce •1 Tbsp (15mL) olive oil
1 white onion
2 jalapeños •1 tsp (3g) paprika •1 Tbsp (8g) chili powder
Cilantro
Lime •1 tsp (3g) garlic powder •1 tsp (3g) paprika
1 package of shaved
Brussels sprouts
•1 tsp (3g) chili powder •1 (60g) Roma tomato, diced
MEAT/DAIRY
1.5 lbs of ground beef •1 tsp (3g) cumin For the Salsa Roja
MIDDLE AISLES •Salt and pepper to taste •4 (240g) Roma tomatoes
1 can tomato sauce
2 bags of frozen
cauliflower rice •1 small (100g) white onion
CHECK YOUR PANTRY
For the Brussels Sprouts •2 (60g) jalapeños
Garlic
Paprika •9oz (255g) package shaved Brussels •4 cloves (20g) garlic
Garlic powder sprouts
Chili powder •¼ bunch (10g) cilantro
Cumin •1 Tbsp (15mL) olive oil
Olive oil •2 Tbsp (30mL) lime juice
Salt and pepper •1 tsp (3g) garlic powder
•Salt to taste
56
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 in-
gredients evenly.

Swap the beef for turkey . Divide by the # of servings. Below Carbs Fat Protein Calories
is the nutrition information for the entire recipe.
106g 146g 164g 2394
4 27g 37g 41g 599
Swap the cauliflower rice for 5 cups of regular rice and in-
crease the amount of beef to 2 lbs. Divide by the # of serv- 6 18g 24g 27g 399
ings. Below is the nutrition information for the entire recipe.
7 15g 21g 23g 342
339g 180g 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 COOK TIME

473 Cals
Fat
14g
Carbs
32g
Protein
56g
60
CHICKEN PARMESAN
•2 lbs (908g) chicken breast tenders
PRODUCE
3 zucchinis •2 cups (60g) Cheerios (you can use breadcrumbs, I use Cheerios
1 bunch parsley
2 Roma tomatoes because they are gluten free)
MEAT/DAIRY •¼ cup (28g) shredded parmesan cheese
2 lbs chicken breast •2 eggs
tenders
Eggs
Shredded parmesan •½ cup (60g) tapioca flour (cornstarch works as well)
cheese
1 bag thinly sliced •10 slices (110g) thinly sliced provolone cheese
provolone cheese
•2 (120g) Roma tomatoes, sliced
MIDDLE AISLES
1 jar of pasta sauce •1 tsp (1g) oregano
Cheerios
Tapioca flour •5 Tbsp (5g) fresh parsley, chopped
CHECK YOUR PANTRY •1 ¼ cups (300g) red pasta sauce (Find one with good ingredients,
Cooking spray
Oregano
read the nutrition labels!)
Salt and pepper •3 medium (750g) zucchinis
•Cooking spray
61
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 ad-
ditional 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 vegeta-
ble 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 be-
tween your containers.

You don’t want to change much on this recipe so to lower Carbs Fat Protein Calories
calories, divide it into more servings. Below is the nutrition
information for the entire recipe. 159g 68g 279g 2364
4 40g 17g 70g 591
Add 1 cup (175g) regular noodles (or rice) to each dish in
place of the zoodles. Divide by the # of servings. Below is 6 27g 11g 47g 394
7 23g 10g 40g 338
387g 73g 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 COOK TIME

587 Cals
Fat
20g
Carbs
57g
Protein
46g
65
TURKEY SLOPPY JOE BOWLS
SHOPPING LIST For the Sloppy Joes For the Jalapeño Cheddar Potatoes
•2 lbs (908g) ground turkey 93/7 •5 small (625g) potatoes
PRODUCE
1 sweet onion •½ cup (132g) tomato paste •1 (30g) jalapeño
1 green pepper
5 small potatoes •½ medium (100g) sweet onion •½ cup (56g) shredded cheddar cheese
1 jalapeño
1 bunch of broccoli •1 medium (150g) green pepper •1 Tbsp (15mL) olive oil
MEAT/DAIRY •2 Tbsp (30g) dijon mustard •Salt and pepper to taste
2 lbs ground turkey
Shredded cheddar •1 ½ Tbsp (23mL) Worcestershire sauce
cheese
•¼ cup (60g) ketchup •1 large (500g) bunch of broccoli
MIDDLE AISLES
1 can tomato paste •1 tsp (3g) red pepper flakes
Worcestershire sauce
•1 Tbsp (8g) onion powder
CHECK YOUR PANTRY
Dijon mustard •1 Tbsp (15mL) olive oil
Ketchup
Red pepper flakes
Onion powder
Olive oil
Salt and pepper
66
For the Potatoes
•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 min-
utes 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 un-
til 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.
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.

Omit the potatoes and add more broccoli (250g) in their Carbs Fat Protein Calories
place. Divide by the # of servings. Below is the nutrition in-
formation for the entire recipe. 283g 98g 230g 2934
4 71g 25g 58g 734
Swap the turkey for beef and add 3 extra potatoes (375g) to
the recipe. Divide by the # of servings. Below is the nutrition 6 47g 16g 38g 489
information for the entire recipe.
7 40g 14g 33g 419
381g 171g 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 COOK TIME

488 Cals
Fat
15g
Carbs
49g
Protein
40g
70
ORANGE CHICKEN
SHOPPING LIST For the Chicken For the Sauce
•2 lbs (908g) chicken thighs •¼ cup (84g) honey
PRODUCE
1 sweet onion •1 Tbsp (15mL) olive oil •¼ cup (60mL) white vinegar
1 zucchini
1 yellow squash •1 Tbsp (6g) sesame seeds •½ cup (120mL) orange juice
1 bag of carrots
1 green pepper •2 Tbsp (30mL) soy sauce
1 red pepper
For the Vegetables •2 tsp (5g) cornstarch
MEAT/DAIRY
2 lbs chicken thighs •1 medium (250g) zucchini •1 Tbsp (15mL) cold water
MIDDLE AISLES •1 medium (250g) yellow squash
Orange juice
CHECK YOUR PANTRY

•2 (200g) carrots •2 ½ cups (438g) cooked rice
Olive oil
Sesame seeds
•1 medium (150g) green pepper
Honey
Vinegar
•1 medium (150g) red pepper
Soy sauce
Cornstarch •½ medium (100g) sweet onion
Rice
71
ORANGE CHICKEN
For the Rice
For the Chicken

•Drizzle 1 Tbsp of olive oil over the chicken and ensure it is distributed across each of the
thighs.
•Heat a grill pan or a skillet over medium high heat and cook the chicken in batches if neces-
sary 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 ses-
ame seeds.
This recipe makes 5 servings. Add ½ cup of rice to each dish and divide the chicken and vege-
tables evenly between your containers.

Omit the rice and divide the sauce recipe in half. Use all of Carbs Fat Protein Calories
the sauce for the chicken. Divide by the # of servings. Below
is the nutrition information for the entire recipe. 244g 74g 200g 2442
4 61g 19g 50g 611
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 serv- 6 41g 12g 33g 407
7 35g 11g 29g 349
336g 84g 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 COOK TIME

426 Cals
Fat
12g
Carbs
27g
Protein
52g
75
GARLIC SRIRACHA CHICKEN
•2 ½ lbs (1135g) chicken thighs
PRODUCE
Green onions •1 Tbsp (15mL) olive oil
MEAT/DAIRY •20oz (567g) frozen broccoli
2.5 lbs chicken thighs
•¾ cup (170g) plain Greek yogurt
MIDDLE AISLES
Greek yogurt •2 Tbsp (30g) sriracha
Sriracha
2 packages of frozen •2 tsp (5g) garlic powder
broccoli
•Salt and pepper
CHECK YOUR PANTRY
Olive oil •2 ½ cups (438g) cooked rice
Garlic powder
Salt and pepper
Rice
•5 Tbsp (10g) chopped green onions
76
For the Rice
For the Chicken

•Drizzle 1 Tbsp of olive oil over the chicken and ensure it is distributed across each of the thighs.
•Heat a grill pan or a skillet over medium high heat and cook the chicken in batches if necessary to pre-
vent 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.
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 broc-
coli evenly. Top each dish with 1 Tbsp of chopped green onions.

Omit the rice and swap the chicken thighs for breasts. Di- Carbs Fat Protein Calories
vide by the # of servings. Below is the nutrition information
for the entire recipe. 137g 61g 258g 2129
4 34g 15g 65g 532
Add an extra ½ cup (175g) rice to each dish and drizzle each
7 20g 9g 37g 304
230g 116g 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 COOK TIME

495 Cals
Fat
18g
Carbs
34g
Protein
50g
80
ENCHILADA CHICKEN
SHOPPING LIST For the Chicken and Sauce For the Cilantro Lime Rice
•2 ½ (1135g) chicken thighs •2 ½ cups (438g) cooked rice
PRODUCE
4 Roma tomatoes •14.5oz can (411g) fire roasted tomatoes •1 Tbsp (15mL) lime juice
1 red onion
1 bunch cilantro •2 Tbsp (20g) diced red onion •1 Tbsp (15mL) olive oil
1 lime
1 jalapeño •1 Tbsp (15g) garlic •¼ cup (10g) chopped cilantro
2 zucchinis
8oz mushrooms
1 red pepper
•1 Tbsp (15mL) white vinegar •Salt to taste
•1 Tbsp (8g) chili powder
MEAT/DAIRY
2.5 lbs chicken thighs •1 tsp (1g) oregano For the Pico de Gallo
MIDDLE AISLES •1 Tbsp (15mL) olive oil •4 (240g) Roma tomatoes
1 can fire roasted
tomatoes
•½ medium (100g) red onion
CHECK YOUR PANTRY
For the Vegetables
White vinegar •¼ cup (10g) chopped cilantro
Garlic
•2 medium (500g) zucchini
Chili powder •1-2 Tbsp (15mL) lime juice
Oregano •8oz (227g) mushrooms
Olive oil •1 (30g) jalapeño pepper
Rice •1 large (200g) red pepper
Salt and pepper •Salt and pepper to taste
81
ENCHILADA CHICKEN
For the 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 neces-
sary 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.
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 con-
tainer.

Omit the rice. Divide by the # of servings. Below is the nutri- Carbs Fat Protein Calories
168g 89g 250g 2473
4 42g 22g 63g 618
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 6 28g 15g 42g 412
7 24g 13g 36g 353
355g 95g 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 COOK TIME

511 Cals
Fat
Carbs 19g
31g
Protein
55g
85
CHILI LIME CHICKEN
SHOPPING LIST For the Chicken For the Lentils
•2 ½ lbs (1135g) chicken thighs •2 ½ cups (500g) cooked lentils
PRODUCE
2 limes •3 Tbsp (45mL) lime juice •1 Tbsp (8g) cumin
1 jalapeño
1 bunch of cilantro •1 Tbsp (8g) cumin •1 Tbsp (15mL) lime juice
2 zucchini
1 red onion •1 tsp (2g) chili powder •¼ cup (5g) chopped cilantro
MEAT/DAIRY •1 tsp (2g) paprika •Salt and pepper to taste
2.5 lbs chicken thighs
•1 Tbsp (15g) minced garlic
MEAT/DAIRY
Lentils •1 tsp (3g) salt For the Vegetables
CHECK YOUR PANTRY •2 Tbsp (30mL) olive oil •2 medium (500g) zucchini
Cumin
Chili powder
Paprika
•1 (30g) jalapeño, sliced (optional) •1 medium (200g) red onion
Garlic
Olive oil
Salt and pepper
86
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 en-
sure 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 pa-
prika, 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 min-
utes on each side but be careful not to mess with it too much as you want the outside to de-
velop 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.

Omit the lentils and add extra zucchini (200g) in their place. Carbs Fat Protein Calories
Divide by the # of servings. Below is the nutrition informa-
tion for the entire recipe. 153g 93g 277g 2557
4 38g 23g 69g 639
Add ½ cup (88g) rice to each dish and drizzle with 1 Tbsp
(15mL) olive oil. Divide by the # of servings. Below is the 6 26g 16g 46g 426
7 22g 13g 40g 365
245g 161g 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 COOK TIME

526 Cals
Fat
Carbs
24g
24g
Protein
53g
90
PESTO CHICKEN
SHOPPING LIST For the Chicken For the Pesto
•2 ½ lbs (1135g) chicken breast •2 cups (60g) spinach
PRODUCE
1.5 lbs of carrots •1 Tbsp (15g) minced garlic •2 Tbsp (30mL) olive oil
1 lb fresh green beans
1 bag of spinach •1 Tbsp (8g) onion powder •2 Tbsp (56g) parmesan cheese
1 lemon
Fresh parsley (optional) •1 Tbsp (3g) oregano •¼ cup (30g) walnuts
MEAT/DAIRY •1 tsp (2g) coriander •1 Tbsp (15mL) lemon juice
2.5 lbs chicken breast
1 bag of shredded •1 Tbsp (15mL) olive oil •Salt to taste
parmesan cheese
MIDDLE AISLES
Walnuts •Chopped parsley (optional)
CHECK YOUR PANTRY
Garlic
Onion powder
For the Vegetables
Oregano
Coriander •1 lb (454g) fresh green beans
Olive oil
Salt and pepper •1 ½ (681g) lbs carrots
91
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 cook-
ing 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

•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 be-
tween your containers. Garnish with chopped parsley if you wish.

Cut the pesto recipe in half and use 2 lbs of chicken instead Carbs Fat Protein Calories
of 2.5 lbs. Divide by the # of servings. Below is the nutrition
information for the entire recipe. 119g 122g 264g 2630
4 30g 31g 66g 658
Add 1 cup (175g) rice to each dish. Divide by the # of serv-
ings. Below is the nutrition information for the entire recipe. 6 20g 20g 44g 438
7 17g 17g 38g 376
304g 123g 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 COOK TIME

526 Cals
Fat
20g
Carbs
43g
Protein
44g
95
SWEET POTATO TURKEY SKILLET
•3 medium (750g) sweet potatoes
PRODUCE
3 sweet potatoes •2 lbs (908g) ground turkey 93/7
1 sweet onion
2 poblano peppers •½ medium (100g) sweet onion
Green onions
•2 (250g) poblano peppers (green peppers work fine)
MEAT/DAIRY
2 lbs ground turkey •1 Tbsp (15g) minced garlic
1 bag shredded cheese
•1 Tbsp (8g) cumin
MIDDLE AISLES
1 jar of salsa •1 Tbsp (8g) chili powder
CHECK YOUR PANTRY •1 Tbsp (15mL) olive oil
Olive oil
Garlic •5 Tbsp (20g) chopped green onions
Cumin
Chili powder •½ cup (56g) shredded cheese
Salt and pepper
•1 ¼ cup (300g) salsa (find one with a good ingredient list)
96
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 con-
tainers. Top each dish with shredded cheese, 1 Tbsp of green onions, and ¼ cup salsa.

Use 2 potatoes (500g) and reduce the amount of turkey to Carbs Fat Protein Calories
1.5 lbs instead of 2 lbs. Divide by the # of servings. Below is
the nutrition information for the entire recipe. 216g 99g 219g 2631
4 54g 25g 55g 658
Mix 5 cups (875g) rice into the meat mixture and add an ex-
tra ¼ cup of salsa to each dish. Divide by the # of servings. 6 36g 17g 37g 439
Below is the nutrition information for the entire recipe.
7 31g 14g 31g 376
420g 101g 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 COOK TIME

323 Cals
Carbs
4g
Fat
23g
Protein
24g
100
TUSCAN EGG BAKE
•10 eggs
PRODUCE
3 Roma tomaotes •½ lb (227g) pork breakfast sausage
1 bag of baby spinach
•3 cups (90g) spinach
MEAT/DAIRY
½ lb pork sausage •3 (180g) Roma tomatoes
1 dozen eggs
Feta cheese •1 tsp (1g) oregano
Milk
•¼ cup (38g) feta cheese
CHECK YOUR PANTRY
Oregano
Cooking spray
•¼ cup (60mL) skim milk
Salt and pepper •Salt and pepper to taste
•Cooking spray
101
TUSCAN EGG BAKE
Preparation
•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.

Swap the pork sausage for turkey sausage. Divide by the # Carbs Fat Protein Calories
of servings. Below is the nutrition information for the entire
recipe. 27g 116g 124g 1648
3 7g 39g 40g 539
Double the amount of sausage from ½ lb to 1 lb and add 2
cups (150g) shredded hash browns. Divide by the # of serv- 5 4g 23g 24g 323
6 4g 19g 20g 269
58g 176g 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 COOK TIME

93 Cals
Fat
3.7g
Carbs Protein
10.8g 4.2g
104
BERRY BANANA MUFFINS
•2 medium (250g) ripe bananas (frozen and thawed is best)
PRODUCE
2 bananas •4 eggs
MEAT/DAIRY •1 Tbsp (16g) peanut butter
1 dozen eggs
•1 tsp (4mL) vanilla
MIDDLE AISLES
1 bag of frozen berries •1 tsp (4g) baking powder
Coconut flour
•⅓ cup (37g) coconut flour
CHECK YOUR PANTRY
Peanut butter •1 cup (140g) frozen berries
Vanilla
Baking powder
105
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.

These are a great breakfast/snack for weight loss. Just be Carbs Fat Protein Calories
aware of how many you eat so you stay within your goals!
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 eas-
ier 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 COOK TIME

339 Cals
Fat
10g
Carbs Protein
40g 22g
108
BAKED PEACH OATMEAL
•2 cups (160g) oats
PRODUCE
•1 ½ cups (360mL) skim milk
MEAT/DAIRY
1 dozen eggs •1 Tbsp (21g) honey
Milk
Butter •2 scoops (60g) vanilla whey protein powder
MIDDLE AISLES •2 cups (280g) frozen peaches
Frozen peaches
•2 Tbsp (28g) butter or coconut oil
CHECK YOUR PANTRY
Oats •1 tsp (4mL) vanilla
Honey
Protein powder •1 egg
Vanilla
Baking powder •1 tsp (4g) baking powder
Salt
Cooking spray •½ tsp (1g) salt
•Cooking spray
109
BAKED PEACH OATMEAL
Preparation
•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.

Because this is a baked good you don’t want to change it too Carbs Fat Protein Calories
much. Just divide it into more servings. Below is the nutri-
tion information for the entire recipe. 161g 40g 88g 1356
3 54g 13g 29g 452
Double the recipe and use a 13”x9” dish to bake. Divide by
the # of servings. Below is the nutrition information for the 5 32g 8g 18g 271
entire recipe.
6 27g 7g 15g 226
322g 80g 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 COOK TIME

516 Cals
Fat
21g
Carbs
48g
Protein
33g
112
TURKEY SAUSAGE BREAKFAST SKILLET
•10 eggs
PRODUCE
1 sweet onion •¼ cup (60mL) skim milk
5 medium potatoes
2 green peppers •1 lb (454g) ground turkey sausage
1 bag shredded carrots
•5 medium (750g) potatoes
MEAT/DAIRY
1 lb turkey sausage •½ medium (100g) sweet onion
Milk
1 dozen eggs •2 medium (300g) green peppers
CHECK YOUR PANTRY •1 cup (100g) shredded carrots
Olive oil
Cooking spray •2 Tbsp (30mL) olive oil
Salt and pepper
•Cooking spray
113
TURKEY SAUSAGE BREAKFAST SKILLET
For the Home Fries
•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 re-
move 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.

Omit the potatoes. Divide by the # of servings. Below is the Carbs Fat Protein Calories
240g 107g 164g 2579
4 60g 27g 41g 645
Swap the turkey sausage for pork sausage and use 1000g
of potatoes. Divide by the # of servings. Below is the nutri- 6 40g 18g 27g 430
7 34g 15g 23g 368
307g 213g 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 gra-
nola is served with Greek yogurt and your favorite fruit.
PREP TIME COOK TIME

438 Cals
Fat
18g
Carbs Protein
51g 19g
117
GRANOLA YOGURT PARFAIT
SHOPPING LIST For the Granola For the Yogurt and Fruit
•2 cups (160g) rolled oats •2 ½ cups (568g) plain nonfat Greek yogurt
PRODUCE
5 servings of your
favorite fruit
•½ cup (67g) sunflower seed kernels •Stevia or another zero calorie sweetener
•¼ cup (28g) sliced almonds to taste
MEAT/DAIRY
Greek yogurt •¾ cup (113g) dried cranberries
MIDDLE AISLES •¼ cup (80mL) maple syrup •5 servings of your favorite fruit. I used 2
Sunflower seed kernels lbs of strawberries here. Strawberries will
Dried cranberries
Sliced almonds •1 Tbsp (15g) coconut oil not always be in season so I want to leave
•2 Tbsp (32g) peanut butter this choice up to you.
CHECK YOUR PANTRY
Rolled oats
Honey
Peanut butter
Maple syrup
Coconut oil
Stevia
118
GRANOLA YOGURT PARFAIT
Preparation
•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 cran-
berries 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 serv-
ing 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 de-
pend on what you choose. Make sure you account for this in your tracking.

Divide the recipe into more than 5 servings. Below is the nu- Carbs Fat Protein Calories
254g 89g 93g 2189
4 64g 22g 23g 547
Divide the recipe into less than 5 servings. Below is the nu-
trition information for the entire recipe. 6 42g 15g 16g 365
7 36g 13g 13g 313
285g 100g 98g 2432 NOTE: The nutritional information does not in-
clude 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 COOK TIME

87 Cals Each
Fat
2g
Carbs
9g
Protein
8g
122
SWEET POTATO TURKEY SLIDERS
•2 medium (400g) sweet potatoes
PRODUCE
2 sweet potatoes •1 lb (454g) turkey breast
Green onions
lunchmeat
MEAT/DAIRY •8 slices (88g) thinly sliced provo-
1 lb of turkey lunchmeat
1 bag of sliced lone cheese
provolone cheese
•2 tsp (5g) garlic powder
CHECK YOUR PANTRY
Cooking spray •¼ cup (15g) chopped green on-
Garlic powder ions
•Cooking spray
123
SWEET POTATO TURKEY SLIDERS
Preparation
•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.

These are a great snack for weight loss. Just be aware of Carbs Fat Protein Calories
how many you eat so you stay within your goals!
132g 33g 121g 1309

14 9.4g 2.4g 8.6g 94
ier 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 combina-
tion of chickpeas, onion, garlic, parsley, and spices. It is easy to
make and dangerously tasty.
PREP TIME COOK TIME

52 Cals Each
Fat
2.1g
Carbs Protein
6.1g 2.2g
126
BAKED FALAFEL
SHOPPING LIST Ingredients Preparation
•15 oz (425g) can of chickpeas •Preheat your oven to 375°F.
PRODUCE
1 red onion •¼ cup (20g) diced red onion • In a food processor or a blender, add all of the in-
1 lemon
1 bunch of cilantro •3 cloves (15g) garlic gredients except the cooking spray and pulse until
1 bunch of parsley the ingredients have been thoroughly mixed. You
•1 Tbsp (8g) cumin don’t want this to become a paste, so be careful
MIDDLE AISLES
1 can of chickpeas •1 tsp (2g) paprika with how long you blend.
CHECK YOUR PANTRY •2 Tbsp (30mL) lemon juice •Spray a sheet pan with cooking spray and use a
Garlic
Cumin cookie scoop to create 1-2 inch balls from the fala-
Paprika •¾ cup (30g) roughly chopped fel mix.
Olive oil fresh parsley
Salt •Place on the sheet pan and lightly press down on
Eggs •¼ cup (10g) fresh cilantro leaves the center to flatten each ball slightly.
Cooking spray
•1 Tbsp (15mL) olive oil •Bake for 20 minutes or until the falafel has set and
•¼ tsp (1g) salt browned.
•1 egg This recipe makes anywhere between 10-15 falafels
depending on the size of your scoop. For reference, I
•Cooking spray made 14.
127

85g 29g 31g 725

12 7.1g 2.4g 2.6g 60
15 5.7g 1.9g 2.1g 48
SWEET POTATO
CHIPS
Thinly sliced sweet potatoes cooked into chips using only a mi-
crowave. Believe it or not, you can obtain a crispy potato chip
simply by microwaving sliced potatoes!
PREP TIME COOK TIME

133 Cals
Protein
2g
Fat
0g
Carbs
31g
*Calories will depend on
what size potato you use.
129 This info is for a 150g potato.
SWEET POTATO CHIPS
•1 (150g) sweet potato •Wash your sweet potato and cut it into thin slices around
PRODUCE
1 sweet potato •Cooking spray ⅛ inch thick. Use a mandolin if you have one as it al-
CHECK YOUR PANTRY
lows for more even and consistent cooking.
•Salt
Cooking spray
Salt
•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 inter-
vals. It will take roughly 5 minutes to complete. In be-
tween each interval make sure the potatoes aren’t stick-
ing 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 cook-
ing 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

30.5g 0.1g 2.4g 133

1 30.5g 0.1g 2.4g 133
Eat the chips with 2 Tbsp of peanut butter for dipping. Divide
by the # of servings. Below is the nutrition information for 3 10.2g 0.0g 0.8g 44
the entire recipe.
4 7.6g 0.0g 0.6g 33
36.5g 16.1g 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 COOK TIME

113 Cals
Fat
3.3g
Carbs
Protein
13.0g
7.7g
132
CHICKPEAS & EDAMAME
•2 cups (300g) shelled edamame •Preheat your oven to 400°F.
PRODUCE
•15oz (425g) can of chickpeas •Thaw the edamame and drain the liquid from
MEAT/DAIRY your chickpeas. Pat dry with a few paper tow-
Grated parmesan •1 tsp (2g) garlic powder
cheese els.
•¼ cup (28g) grated parmesan
MIDDLE AISLES cheese •In a large bowl, mix together the edamame,
1 can chickpeas chickpeas, 1 Tbsp olive oil, 1 tsp garlic powder,
Frozen shelled
edamame •1 Tbsp (15mL) olive oil and ¼ cup grated parmesan cheese. Toss to
•Salt and pepper to taste coat.
CHECK YOUR PANTRY
Garlic powder •Bake for 10 minutes and remove from oven to
Olive oil
Salt and pepper
stir. Bake an additional 10 minutes, removing
it again to stir after 5 minutes.
This recipe makes 10 servings. Divide the mix-

ture evenly 10 ways.
133

130g 33g 77g 1125

8 16.3g 4.1g 9.6g 141
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 COOK TIME

74 Cals Each
Fat
3.3g
Carbs
Protein
8.5g
2.7g
135
PB&J OAT BITES
SHOPPING LIST For the Oat Bites For the Peanut Butter & Jelly
•2 cups (160g) oats •2 cups (450g) frozen strawberries
PRODUCE
•1 tsp (4g) baking powder •1 Tbsp (21g) honey
MEAT/DAIRY
1 dozen eggs •¼ tsp (1g) salt •Splash of lemon juice
Milk
•1 packet (2g) stevia
MIDDLE AISLES
Frozen strawberries •1 cup (240mL) skim milk •½ cup (128g) peanut butter
Lemon juice
•1 egg
CHECK YOUR PANTRY
Oats •1 tsp (4mL) vanilla
Baking powder
Salt •Cooking spray
Stevia
Vanilla
Honey
Peanut butter
Cooking spray
136
PB&J OAT BITES
For the Oat Bite
•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 refer-
ence, 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 incorpo-
rate 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.

Swap the normal peanut butter for powdered peanut butter. Carbs Fat Protein Calories
Divide by the # of servings. Below is the nutrition informa-
tion for the entire recipe. 205g 79g 64g 1787
22 9.3g 3.6g 2.9g 81
25 8.2g 3.2g 2.6g 71

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