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Chapter 1

How to Meal Prep

Meal prepping is all about planning.

Plan ahead, and meal prepping
becomes a breeze.

IF YOU FAIL TO
PLAN, YOU ARE
PLANNING TO FAIL
-Benjamin Franklin

Have a Plan
Maybe youre thinking cooking a weeks worth
of meals is a daunting task, but it doesnt
have to be. As long as you keep things simple,
meal prepping will not be any more difficult
than cooking up a few large meals.

First, you must plan for the week ahead.

Choose your recipes then go to the grocery
store with nutrient rich foods on your grocery
list. This will help you avoid distractions and
temptations while at the store. Buy the foods
that will help you reach your goals.

Schedule Out Time

Most meal preppers recommended picking
one day out of the week to prep your meals
for the upcoming week. The most popular is
#mealprepsunday - but it can be any day you
choose.

On your meal prep day, schedule out a few

hours to meal prep. As you get the hang of it,
youll find yourself needing less time. In the
following chapters well outline several tips to
help you save time during your meal prep.

Start Your Prep

Make sure your meal prep containers, and all
kitchen utensils are clean and ready to be
used. Depending on the recipes you chose to
cook for the week, you may have several.

Wash all of your veggies, and any fruits. Chop

up veggies, or fruits you will not be cooking
and get them stored away.

Bring out the cutting board, knife, and

anything else you might need. Start prepping
carbs, meats, veggies, and any other foods
you need to start cooking!

Get Cooking
It is recommended to start with carbs since
they generally take the longest. Meats in the
slow cooker usually take around 5 hours to
fully cook, so get those started early in the
day.

If you dont want to pre cook all of your food

on one day, you can marinate your meats in
advance, and throw them in the freezer until
you need them.

There are several different ways to to go

about cooking your meals. Stove top, oven,
slow cooker, and more. Youll end up finding
your preferred choices after experimentation.
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Chapter 2

Meal Prep Tips

Now that we have an idea on how to get

started, lets give you some tips on how
to make meal prepping a little bit easier.

Supplies
Below are some supplies that will make your
meal prep easier.
meal prep containers
measuring cups
food scale (if youre counting macros)
slow cooker
pots and pans
aluminum foil
baking sheets
seasonings (lots!!)
lunch cooler

Preparation Tips
Keep your containers, and other
kitchen utensils clean
Wash all fruits and veggies ahead of
time
Chop or spiralize vegetables
Marinate your meat in advance
Start cooking carbs first

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Cooking Tips
Throw meat in a slow cooker with your
favorite sauce (salsa, BBQ, chicken
broth) and shred
Cook your meat several different ways
on a baking sheet (line the pan with
aluminum foil, roll pieces of foil into
sticks, and separate your baking sheet
into several sections)
Cook one pot dishes
Cook a dozen eggs in the oven in a
muffin pan instead of boiling

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Other Tips
If you need more protein, stick with
high protein carbs like quinoa
Freeze your meals after preparing them
to preserve freshness (take it out the
night before and stick it in the fridge to
defrost)
Label your containers using tape and a
sharpie with the day of week that meal
is prepped for.

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Chapter 3

Recipes

Some simple recipes to help you along on

your meal prep journey!

Lean Turkey
Meatballs
Servings: 4

Ingredients
1 Lb lean ground turkey
1/4 cup panko bread crumbs
1/4 parmesan cheese (grated)
1 egg
1-2 tsp onion salt
1 tsp salt and pepper

Directions
1. Start simmering your favorite red sauce
2. Combine turkey, breadcrumbs, egg, garlic, and
cheese
3. Mix thoroughly
4. Form small meatballs using your hands, or
spoons. (ping pong ball size)
5. Add formed meatballs to your sauce, and cook
for 20 minutes

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Coconut Chicken in
the Slow Cooker
Servings: 4

Ingredients
2 Lb boneless skinless chicken

1 tsp paprika

1 large yellow onion

1 tsp coriander

15 Oz can light coconut milk

1 tsp salt

3 Tbs lime juice

1/2 tsp pepper

2 tsp minced garlic

1/2 tsp cinnamon

1 tsp ground ginger

1/4 cup cilantro for garnish

Directions
1. Combine 1 Tbs lime juice, garlic, ginger, coriander, salt,
pepper, and cinnamon. Season chicken fully with
mixture. Really massage the seasoning into the chicken.
2. Add chicken to slow cooker along with chopped onion.
3. Whisk together 2 Tbs lime juice, coconut milk, and
paprika.
4. Pour coconut milk mixture into slow cooker.
5. Cook on low for 5 hours
6. Remove chicken from slow cooker. Top with chopped
cilantro garnish, and enjoy!

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Lemon Greek Chicken

with Olives and
ArtichokesServings: 6
Ingredients
2 Lb boneless skinless chicken

2 Tbs olive oil

10 Oz package of cherry tomatoes

1 Tbs dried thyme

1 cup pitted kalamata olives

2 1/2 tsp minced garlic

1 can quartered artichoke hearts

1/2 tsp sea salt

3 Tbs lemon juice

1/2 tsp black pepper

Crumbled feta cheese

Directions
1. Preheat oven to 425 degrees.
2. Slice tomatoes and olives.
3. Cut chicken into pieces. Season with salt and pepper
and place in a 9x13 pan.
4. Combine all veggies. Mix with salt, pepper, thyme,
lemon juice, garlic, and olive oil.
5. Pour veggie mixture over chicken.
6. Bake for 35-40 minutes
7. Top with crumbled feta cheese, and enjoy!

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Bison Stuffed
Peppers Servings: 4
Ingredients
1 Lb ground bison (or ground beef)

1 large egg

4 bell peppers (color choice is yours)

1 TBS Italian seasoning

1/2 cup chicken broth

1 cup mozzarella cheese*

1/4 cup uncooked quinoa

1/4 cup diced red onion
1 can drained fire roasted tomatoes

Directions
1. Preheat oven to 375 degrees.
2. Cook quinoa according to directions with broth.
3. Combine uncooked bison and whisked egg.
4. Add onions, Italian seasoning, 1/4 fire roasted
tomatoes to the quinoa and mix.
5. Add quinoa mixture to the ground bison.
6. Place bell peppers in a baking dish, and fill with
complete bison mixture.
7. Top each pepper with with remaining fire roasted
tomatoes. Cover with foil and cook for 45 minutes
8. Top with optional cheese and cook for additional 3-5
minutes.
9. Enjoy!

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* Optional ingredients

Chicken and Eggplant

Skillet with Tomato
and SpinachServings: 4
Ingredients
1 Lb boneless skinless chicken

2 Tbs olive oil

1 medium sized eggplant

1 Tbs Italian seasoning

5 Oz shiitake mushrooms

1 Tbs fresh basil

6 Oz baby spinach

1 tsp minced garlic

1 sweet onion

salt and pepper to taste

15 Oz can fire roasted diced tomatoes

Directions
1. Chop all of your veggies and set them aside
2. Heat large skillet on medium heat with olive oil
3. Saut garlic until browned.
4. Add onions and eggplant. Saut for about 5-6 minutes.
5. Add cubed chicken, and saut until thoroughly cooked.
6. Add spinach and mushrooms, and saut until spinach is
wilted
7. Add can of drained tomatoes, seasoning, and basil.
8. Saut for 5 minutes, and enjoy!

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Chipotle Style
Shredded Chicken
Servings: 2

Ingredients
1 Lb boneless, skinless chicken breasts
1 yellow onion
1 can diced fire roasted tomatoes
4 Oz can diced green chilis
1 Tbs olive oil
1 tsp minced garlic

Directions
1. Get your slow cooker ready! Add all ingredients
except chicken into your slow cooker and mix.
2. Place chicken breasts on top of your mixture,
and submerge.
3. Cook on low for 5 hours
4. Remove chicken with a slotted spoon, and shred
5. Top chicken with the remaining juices from the
slow cooker, and enjoy!

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Sweet and Spicy

Quinoa Brussels
Sprouts

Servings: 4

Ingredients
1 Lb fresh brussels sprouts

1 Tbs raw honey

1/2 cup walnuts

1 Tbs fresh lime juice

1/2 cup cooked quinoa

2 tsp grated fresh ginger

1/4 cup vegetable broth

1 tsp sriracha sauce

2 Tbs coconut oil

1 tsp coconut aminos

Directions
1. Toast walnuts in a dry skillet for about 5 minutes. Set
aside.
2. Wash and trim brussels sprouts, and grate ginger.
3. In the same skillet, heat coconut oil. Add brussels
sprouts and grated ginger. Cook on medium-high heat
for about 5 minutes, or until brussels sprouts are
browned.
4. Add all remaining ingredients, except walnuts.
5. Saut on low for 5-10 minutes. Cook off all remaining
liquid.
6. Stir in toasted walnuts. Toss gently, and enjoy!

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Oven Roasted
Asparagus
Servings: 4

Ingredients
1 bunch asparagus, trimmed
3 Tbs olive oil
1 clove garlic, minced
1 tsp salt
1/2 tsp pepper

Directions
1. Preheat oven to 425 degrees
2. Arrange asparagus on baking sheet in a single
layer.
3. Drizzle with olive oil, and sprinkle with garlic,
salt, and pepper.
4. Bake for 12-15 minutes, or until tender.
5. Enjoy!
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Chipotle Style
Cilantro Lime Rice
Servings: 2

Ingredients
2/3 cup white or brown rice
1 cup water
1 lime
1/2 tsp salt
2 tsp cilantro

Directions
1. Add rice, water, lime juice, and salt to a
saucepan.
2. Bring to a boil.
3. Cover, and turn heat to low. Simmer until rice is
tender, and water is absorbed. About 25
minutes. (may need to add more water
depending on the type of rice.
4. Fluff rice with a fork.
5. Fold in cilantro, and enjoy!
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Sweet Potato
Pancakes
Servings: 4

Ingredients
2 medium sweet potatoes
4 eggs
1/4 tsp cinnamon
Maple syrup

Directions
1. Bake sweet potatoes in the oven at 400
degrees for 55 minutes. Dont forget to stab
them with a fork prior to cooking.
2. Let the potatoes cool for about 20 minutes,
and remove the skin.
3. Puree sweet potatoes, eggs, and cinnamon.
4. Melt oil on medium heat in a frying pan
5. Place a Tbs size of the mixture into your pan
and cook on low for 5-7 minutes, or the edges
brown.
6. Very gently flip the pancake, and continue
cooking for about 4 minutes.
7. Drizzle with maple syrup and enjoy!
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Greek Yogurt with

Maple Syrup and
Almonds
Servings: 1

Ingredients
1/2 cup greek yogurt
2 Tbs cup maple syrup
1/4 cup of nuts (almonds, walnuts)*
1/4 cup blueberries *

Directions
1. Add greek yogurt to your bowl of
choice
2. Add maple syrup
3. Add optional nuts and berries
4. Mix all ingredients together
5. Enjoy!
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* Optional ingredients

Have a recipe or tip? Share

the knowledge and send
them our way!

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