Happy New You Meal Guide

HEY FIT FAM!

Allow us to introduce ourselves. We're The Real Food Dietitians--three food-loving, fitness-loving Registered Dietitian-Nutritionists (RDNs). We’re excited to share this collection of tried-and-true, meal prep-friendly, macro-friendly, real-food recipes with the FIT By Katy community.

As three busy moms ourselves, we know the struggle to get a healthy meal on the table night after night. Something that helps us is having an assortment of delicious recipes that can be fully or partially prepped ahead (and that our family also loves)! We’ve also included a done-for-you dinner plan (with grocery list), our top meal prep tips, as well as a free weekend meal prep plan to help you achieve your wellness goals.

- JESSIE, STACIE, JESSICA & TEAM FBK

TABLE OF CONTENTS

LUNCH + DINNER RECIPES

BREAKFAST

RECIPES

SNACK RECIPES MEAL PREP TIPS FREE WEEKEND MEAL PREP PLAN 7-DAY DINNER PLAN WITH GROCERY LIST

A NOTE:

Nutrition analysis throughout the book is is based on a single serving of the recipe. When ingredient options are listed (ie: ground turkey or ground chicken), the nutrition analysis is based on the first ingredient listed. When ingredients are listed as optional, they are not included in the nutrition analysis provided. The nutrition analysis is based on the USDA Nutrient Database and Nutrition Pro

LUNCH & DINNER

SOUTHWEST CHICKEN QUINOA CASSEROLE

EASY EGG ROLL IN A BOWL

This one-dish recipe that's made in less than 30 minutes and is chock full of veggies! It's like eating the delicious filling for egg rolls. We like to serve this dish over cooked rice.

1/2 cup 2 tbsp 2 tbsp 2.5 tbsp 1 tbsp

coconut aminos toasted sesame oil rice vinegar minced garlic grated peeled fresh ginger

1/2 tsp 1 tsp 8 1lb (2) 12oz

Chinese 5-spice powder

avocado, coconut, or olive oil green onions, sliced ground chicken broccoli slaw or coleslaw mix

In a small bowl, combine the coconut aminos, sesame oil, rice vinegar, garlic, ginger, and 5-spice powder. Whisk to combine then set aside.

Place a large skillet over medium heat. When the skillet is hot, add the oil and swirl to coat the bottom. Add the white and light green parts of the green onions and cook for 2–3 minutes or until the green onions start to soften, stirring occasionally. Add the chicken to the skillet, break it up with a large wooden spoon, and cook for 5–6 minutes or until the chicken is cooked through and no longer pink, stirring occasionally.

Increase the heat to medium-high. Add the broccoli slaw and sauce. Cook for 6–7 minutes or until the slaw is crisp-tender or cooked to your liking, stirring occasionally.

Stir in the dark green parts of the green onions, then remove from the heat. Serve in bowls, and garnish with optional toppings: sesame seeds, sriracha, sliced avocado, and/or cilantro leaves, if desired.

fine salt black pepper sour cream lime juice + 1/2 tsp lime zest fresh cilantro leaves honey clove garlic (or 1/4 tsp powder) fine

POT SALSA CHICKEN WITH CILANTRO-LIME CREMA

Everyone loves this easy instant pot meal! You get flavorful shredded chicken in minutes that tastes good on everything! Make it into a healthy bowl meal with our Cilantro-Lime Crema, or serve it in a tortilla, tacos, or any way you please.

DIRECTIONS

Select the ‘saute’ function on the Instant Pot. Once hot, add the oil and diced onion. Stir occasionally cooking for 3-4 minutes or until onions start to become tender. Add the garlic and continue to cook for 1 minute, stirring occasionally to prevent garlic from burning.

Next, place the remaining salsa chicken ingredients in the Instant Pot. Be sure to drain and rinse the beans before. Put the lid on and make sure the vent is sealed.

Set Instant Pot to ‘High Pressure’ setting then set the cooking time for 10 minutes.

Once cooking is completed, allow natural releasing of pressure for 3-4 minutes then switch the valve to ‘vent’.

When all of the pressure releases and the lid unlocks, remove the chicken and shred the chicken with two forks. Toss chicken back into the pot to coat with sauce.

To make the cilantro-lime crema: Add the ingredients to a small blender cup or small food processor and blend until smooth.

SOUTHWEST CHICKEN QUINOA CASSEROLE

This family-friendly Southwest Chicken Quinoa Casserole comes together quickly and is a complete meal when served with your favorite toppings. 1 lb 2 tsp 1/2 tsp 1.5 tsp 1 tsp 1/2 tsp 1/2 tsp 1/2 tsp 1 tsp 1/2 cup

can fire-roasted tomatoes can tomato sauce chicken broth bell pepper, diced jalapeño (seeds removed), diced bag frozen cauliflower rice can black beans, drained frozen corn can diced green chiles shredded colby jack/cheddar EGG-FREE GLUTEN-FREE NUT-FREE

(1) 14oz (1) 8oz 1 cup 1 med 1 (1) 10oz (1) 15oz 1.5 cups (1) 4 oz 2.5 cups

Preheat the oven to 375°F. Spray a 9×13-inch glass baking dish with cooking spray and set aside.

To the baking dish, add the diced chicken, seasonings, quinoa, tomatoes, tomato sauce, water, bell pepper, jalapeño, black beans, frozen cauliflower rice, corn, green chiles, and about 1 ¼ cup of cheese and stir well to combine.

Cover the baking dish tightly with aluminum foil and bake for 50-60 minutes or until the quinoa is tender.

Remove the foil from the baking dish and sprinkle the top with the remaining cheese and bake for an additional 3-5 minutes or until the cheese has melted. Remove from the oven and let it stand for 15 minutes. Serve with optional toppings: sour cream, salsa, cilantro, green onion, jalapeño slices, lime wedges, diced avocado. Store any leftovers in an airtight container in the refrigerator for up to 4 days. May be frozen for longer storage.

Seasoned with a chipotle spice rub and drizzled with a honey-mustard sauce, this sheet pan chicken thigh recipe does not skimp on flavor!

Place a large rimmed baking sheet in the oven and preheat the oven to 450°F with the pan in the oven. Preheating the baking sheet helps the ingredients cook evenly.

While the oven preheats, place broccoli florets and onion in a medium bowl. Drizzle with 1 tablespoon of oil. Sprinkle with salt and pepper and toss to coat. Set aside.

Make the rub: In a small bowl, combine the brown sugar, cumin, chili powder, paprika, onion powder, garlic powder, salt, black pepper, and chipotle powder. Rub the chicken thighs with the remaining 1 teaspoon of the oil. Sprinkle all over with the seasoning rub.

When the oven is preheated, use an oven mitt to carefully remove the hot sheet pan from the oven. Spray the sheet pan with cooking spray. Spread the vegetables in an even layer on the baking sheet, leaving spaces for the chicken thighs. Nestle the chicken thighs among the vegetables.

Return the baking sheet to the oven and bake for 15 minutes. Stir the vegetables and continue cooking until the chicken is cooked through and registers 165°F on an instant read thermometer, about 5 minutes more.

While the chicken is cooking, prepare the Honey-Mustard Sauce by combining the mayonnaise, mustard, honey, coconut aminos, thyme, and garlic powder in a small bowl. Taste and season with salt and pepper as desired.

Serve Honey-Mustard Sauce with chicken and vegetables. Any leftover sauce may be

for up 4 days.

ONE-DISH

SWEET POTATO BAKE WITH BROCCOLI

This delicious and healthy chicken and veggie recipe is a one-dish wonder! With a variety of textures, flavors, and nutrients, this well-loved recipe also makes wonderful leftovers and is easy to clean up, too!

1 lb 5 cups 1 large 2/3 cup 3 cloves 1/4 cup

chicken breast, cut into cubes broccoli florets sweet potato, cut into cubes red onion, sliced garlic, minced chopped dates (or raisins)

3 tbsp 1.5 3/4 tsp 1/4 tsp 3 tbsp Optional

olive or avocado oil tsp dried italian seasoning fine salt black pepper chopped pecans Lime wedges and parmesan

Preheat the oven to 375°F. Mist a 9×13 inch baking dish with nonstick cooking spray (may also use a round 10-inch baking dish or any 3-quart baking dish).

In the dish, combine the chicken pieces, broccoli, sweet potatoes, red onion, garlic, dates, oil, Italian seasoning, salt, and pepper. Toss until all ingredients are coated evenly with the oil and seasonings.

Cover the dish with foil and bake for 20 minutes. After 20 minutes, remove the foil, stir, and continue to bake (uncovered) until the sweet potatoes are tender and chicken is cooked through to an internal temperature of 165°F, another 15-20 minutes.

Meanwhile, toast the nuts by placing a small skillet over medium heat. Add the nuts to the skillet. Toast until the nuts are lightly browned and fragrant, stirring occasionally and watching carefully so they don’t burn, 4-7 minutes. Remove nuts from heat.

Stir in or sprinkle the nuts over the Sweet Potato Broccoli Chicken Bake just before serving. Serve topped with shredded cheese and a lemon wedge and garnish with fresh thyme leaves, if desired. Store leftovers in an airtight container in the fridge for up to 3 days.

CROCKPOT HAMBURGER SOUP

This soup delivers nourishment and great taste in every bite. Combine a variety of delicious veggies with ground beef, fire-roasted tomatoes, broth, and perfect seasonings for a healthy comfort soup that has been loved by thousands. 2 tsp 1 lb 1 1 6 10 oz 10 oz 2 2

avocado or olive oil lean ground beef yellow onion, diced green bell pepper, diced garlic cloves, minced sweet potato, peeled & cubed yukon gold potatoes, cubed medium carrots, diced ribs of celery, diced

(2) 14oz (1) 6oz 4 cups 1.5 tbsp 1 tsp 1/2 tsp 8 oz 2 cups

cans of fire-roasted tomatoes can tomato paste low-sodium beef broth Italian seasoning fine salt black pepper green beans, cut in 1" pieces kale, chopped & packed

In a large skillet over medium heat, heat the oil. Once hot, add the ground beef, onion, green pepper, and garlic. Cook and stir until the ground beef is no longer pink.

Drain the ground beef mixture and transfer it to a large slow cooker. Add all remaining ingredients, except for the green beans and kale.

Cook on low for 8-9 hours or on high for 5-6 hours.

When there is about 1 hour of cooking time remaining, open the lid on the slow cooker and stir in the green beans and kale. If you prefer your soup to be thinner, feel free to add additional broth at this time. Replace the lid and continue to cook for 1 hour, or until the green beans are tender. If using frozen green beans, wait to add them until just 30 minutes of cooking time remains.

Taste and season as desired before serving.

This is the ultimate cozy-comfy, satisfying meal for when you’re short on time but want that slow-simmered taste like it's been cooking for hours. Filled with veggies and tender hunks of meat, it’s easy on the budget and sure to be a family favorite.

beef stew meat olive or avocado oil medium yellow onion, diced potatoes, 1/2" cubes, skin on medium carrots, peeled & sliced ribs celery, sliced cloves garlic, peeled & minced

green beans, cut in 1" pieces frozen peas can diced tomatoes, w/ liquid beef broth dried thyme Italian seasoning salt and pepper

Select ‘Saute’ on the Instant Pot. Melt 1 tablespoon cooking fat in the pot. Season the beef cubes with a little salt and pepper. Add half of the beef and cook until browned, 2-3 minutes, then flip and repeat until browned on all sides. Transfer meat to a plate and repeat with remaining cooking fat and beef. Press ‘Cancel’ when the second half of the meat has been browned. Return all meat to the Instant Pot.

Place remaining ingredients in the Instant Pot (with the exception of green beans, frozen peas, salt, pepper). Stir, lock the lid into place, set the vent valve to the ‘sealing’ position, and cook on high pressure for 20 minutes.

Allow for 10 minutes of natural release before flipping the value to the ‘venting’ position to release any remaining pressure.

Press ‘Cancel’ then select the ‘Saute’ setting. Add the green beans and frozen peas and cook for 5-6 minutes or until tender. Season with additional salt and pepper to taste before serving.

ground beef coconut aminos toasted sesame oil honey rice vinegar garlic cloves, minced crushed red pepper flakes ground ginger

green onions, sliced, separated cooked white rice sesame seeds large cucumber, thinly sliced radishes, thinly-sliced medium carrots, shredded sriracha or chili-garlic sauce

When the skillet is hot, add the ground beef to the skillet, stirring and crumbling into small pieces with a wooden spoon, until cooked through. Drain off any excess liquid then return the skillet to the stove.

While the beef is cooking, in a small bowl, whisk together the coconut aminos, honey, sesame oil, rice vinegar, garlic, red pepper flakes, and ginger.

Add the sauce and the light green and white parts of the green onions to the ground beef. Stir and cook for 1-2 minutes to bring the sauce to a simmer and allow some of the sauce to absorb into the meat (but not so long as to evaporate).

Remove from heat and serve the ground beef mixture over hot cooked rice with cucumber, radish, and carrot. Garnish with green onion and sesame seeds. Serve with sriracha or chili-garlic sauce, if desired.

this meal is fast, balanced, and

Made with omega-packed salmon, sweet potatoes, and fresh veggies, this salmon sheet pan dinner comes together in under an hour.

Preheat the oven to 425°F. Line a large rimmed baking sheet with parchment paper and set aside. Make the marinade by whisking together the oil, lemon juice, garlic, dill, salt, and pepper in a small bowl. Set aside 2 tablespoons of the marinade to use later.

Place the salmon fillets in a shallow dish and pour half of the remaining marinade (not the 2 tablespoons you just set aside), over the salmon. Place the salmon in the fridge to marinate while you prep the veggies.

Wash and peel the sweet potato. Using a knife or mandolin slicer, thinly slice the sweet potato into rounds about ⅛-inch thick.

Place the sweet potato slices on the baking sheet. Drizzle with the other half of the marinade that you used for the salmon. Toss the sweet potato slices with the marinade then spread them into an even layer on the baking sheet.

Place the baking sheet in the preheated oven and bake for 10 minutes. After 10 minutes, remove the pan and move the sweet potatoes to one side of the pan to make room for the green beans and onion.

Drizzle the green beans and onion with the reserved 2 tbsp of marinade. Give them a little toss with your hands or a spoon then spread them evenly into a thin layer next to the sweet potatoes. Return the pan to the oven and bake for an additional 5 minutes.

After 5 minutes, remove the pan from the oven and make a space in the center of the pan for the marinated salmon fillets. Top off each salmon fillet with a lemon slice or two and sprinkle with a little salt and pepper.

Place the baking sheet back into the oven and bake for 10-15 minutes or until the salmon flakes easily with a fork and is no longer opaque. The sweet potato slices should be tender and the green beans crisp-tender. Serve the salmon and vegetables

lemon slices and salt and pepper, if desired.

Craving something hearty and filling? This meal is like a Sunday dinner, only simpler and with far fewer dishes to wash! Making the barbecue sauce-infused ground beef into mini meatloaves shortens the cooking time so dinner is on the table faster.

lean ground beef (90/10) BBQ sauce of choice, divided garlic powder onion powder dried thyme salt

brussels sprouts, halved sweet potato, cut in 1/2" pcs garlic cloves, minced olive oil salt and pepper fresh parsely, optional

Preheat the oven to 400°F and line a large baking sheet with parchment paper or a silicone baking mat. Place the sweet potato cubes, Brussels sprouts, and minced garlic on the baking sheet. Drizzle oil over vegetables then gently toss to coat and sprinkle with salt and pepper before spreading them out so that they’re in a single layer. Place the baking sheet in the oven and roast the vegetables for 15 minutes.

While the vegetables are roasting, mix the ground beef with ¼ cup BBQ sauce, garlic and onion powders, thyme, salt, and pepper. Divide the meat mixture into 4 portions and shape each into a football shape about ¾-inch thick. Set aside.

After the vegetables have been in the oven for 15 minutes, remove the baking sheet from the oven. Stir vegetables then make a space between them for the meatloaves.

Place the meatloaves on the pan and spread the remaining BBQ sauce over each one. Return the baking sheet to the oven and bake for an additional 12-15 minutes or until an instant thermometer inserted into the thickest part of the meatloaves registers 165°F.

Remove from the oven, sprinkle with chopped parsley (optional) and serve!

3 g F / 25 g C / 25 g P PER SERVING MAKES 4 SERVINGS SERVING SIZE: 1/4 OF RECIPE

Fast, fresh, delicious, and better than takeout, this meal cooks on a sheet pan before getting tossed with a sweet-and-savory honey garlic sauce that everyone will love. A healthy and well-rounded shrimp dinner you can make in just 30 minutes.

EGG-FREE GLUTEN-FREE NUT-FREE GRAIN-FREE DAIRY-FREE 01 02 03 04 05 06 07

18

1 lb 1/2 cup 1/3 cup 2 tbsp 1.5 tbsp 12oz

1 tbsp 1/4 tsp 1/4 tsp 2 tbsp 2 Pinch

Toss green beans with sesame oil, salt, and pepper. Spread green beans out over the prepared baking sheet and cook for 12 minutes.

Remove the baking sheet from the oven and push the green beans to one side. Using a slotted spoon or spatula to remove shrimp from the liquid mixture, add the marinated shrimp to the other side of the baking sheet. Discard any liquid remaining in the bowl that was used to marinate shrimp. Return the baking sheet to the oven for an additional 8-10 minutes (adjust cook time if shrimp are smaller).

Place the saucepan with the liquid over medium-high heat and bring to a simmer. In a small bowl, whisk together the cornstarch and 2 tbsp of water until the cornstarch is dissolved and the liquid looks milky white. When the mixture in the saucepan is simmering, gently whisk in the cornstarch slurry and return the mixture to a simmer, stirring occasionally. Continue to heat for 2-3 minutes, or until the liquid has thickened.

toasted sesame oil coarse salt black pepper cornstarch or arrowroot powder green onions, sliced (green parts) red pepper flakes & sesame seeds calories fat saturated fat sodium carbohydrates fiber sugar protein

Transfer the cooked shrimp and green beans to a large bowl. Pour the thickened liquid over top and toss until the shrimp and beans are coated in the honey-garlic mixture.

Serve shrimp and beans over rice or noodles, if desired. Pour remaining sauce over servings. Garnish with a pinch of red pepper flakes and sesame seeds, if desired.

Preheat oven to 400ºF. Line a large rimmed baking sheet with parchment paper. In a small bowl, combine the chili powder, paprika, garlic powder, cumin, salt and pepper. Remove and set aside ½ teaspoon of the seasoning mix.

Place thinly sliced peppers and onions onto one end of the baking sheet. Drizzle with 1 tablespoon oil plus the seasoning mix and toss well to coat. On the other end of the pan, add riced cauliflower. Toss with the remaining 1 tablespoon of oil.

Place the baking sheet in the preheated oven and bake for 15 minutes, stirring halfway through (stir them both, but don’t stir them together).

While the vegetables bake, make the chipotle ranch dressing by adding the juice of 1/2 lime and a pinch of chipotle powder to your favorite ranch dressing.

After 15 minutes, remove the baking sheet from oven. Arrange the shrimp in the center of the pan in a somewhat single layer to promote more even cooking of the shrimp. Sprinkle the shrimp with reserved ½ teaspoon of seasoning mix.

Return the pan to the oven and bake an additional 10 minutes, stirring the shrimp if needed to ensure they’re all cooked through (i.e. pink). Remove the pan from the oven. Season the riced cauliflower with salt and pepper to taste.

To serve, divide the cauliflower rice among 4 serving bowls. Top with the pepper and onion mixture and shrimp.

Drizzle with chipotle ranch. If desired, sprinkle with fresh cilantro and serve with guacamole, fresh lime wedges, and/or salsa or pico de gallo. Store any leftovers in an airtight container in the refrigerator for up to 4 days.

avocado or olive oil lean ground turkey diced onion (~1/2 of large) cloves of garlic, minced fire-roasted canned tomatoes sweet potato, peeled & cubed chicken broth

chili powder dried oregano ground cumin chipotle powder (or paprika) salt and pepper

toppings: Chopped fresh cilantro, diced avocado, or lime wedges

Sweet potatoes stand in for beans in this hearty chili and are a nice compliment to the smoky chipotle pepper. It’s great served with diced avocado, fresh cilantro, and lime wedges. Feel free to double the batch and freeze some for future meals because it’s super freezer-friendly though the sweet potatoes will break down a bit after you thaw and reheat it.

Heat oil in a medium or large pot set over medium-high heat. When oil starts to shimmer, add ground turkey. Break up turkey with a wooden spoon and cook 5 mins.

Add onions and garlic and continue to cook an additional 8-10 minutes or until onions are translucent and meat is almost cooked through.

Turn up the heat to high. Add tomatoes, sweet potatoes, broth, and seasonings and bring to a boil.

Reduce heat to medium-low and simmer uncovered 10-15 minutes until chili is hot and sweet potatoes are tender. A longer simmer will intensify the flavors and leftovers are even better the next day. Serve with optional toppings, if desired.

Heat oil in a medium or large pot set over medium-high heat. When oil starts to shimmer, add ground turkey. Break up turkey with a wooden spoon and cook 5 mins.

Add onions and garlic and continue to cook an additional 8-10 minutes or until onions are translucent and meat is almost cooked through.

Transfer meat to the slow cooker. Add remaining ingredients; tomatoes through chipotle chili.

Cover and cook on LOW heat for 6-7 hours or until sweet potatoes are tender. Taste and season with salt and pepper before serving. Serve with optional toppings, if desired.

DIRECTIONS

In a deep skillet over medium-high heat, add ground beef, Italian seasoning, salt, and pepper. Cook, breaking up with a wooden spoon until beef is no longer pink. Remove beef from skillet to a plate lined with a paper towel.

Wipe out the same skillet with a paper towel and add a little olive oil. Once hot, add the zucchini, mushrooms, onion, garlic, and a dash of salt and pepper. Sauté until onions are translucent and zucchini is tender; 7-9 minutes.

Stir in the spinach and basil; sauté for another 2 minutes.

Stir in the marinara sauce, balsamic vinegar, cooked ground beef, and 1/2 cup of mozzarella cheese.

Next, dollop the cottage cheese evenly over top. Let cook on a low simmer, uncovered, for about 10 minutes.

Top with the remaining 1/2 cup mozzarella cheese and the parmesan; cover skillet and continue to cook for another 3-5 minutes or until the cheese is melted. Alternatively, you can place the skillet under the oven broiler until the cheese is melted and slightly browned; about 2 minutes.

Remove skillet from heat and let set for about 10 minutes, uncovered, before serving.

Garnish with basil, additional parmesan, and crushed red pepper flakes, if desired. Serve with a slotted spoon.

Weeknight meals don’t have to be complicated or involve every dish in the kitchen. When they’re as simple as this flavorful dinner that can be made all in one pan.

3" thick pork loin, patted dry dijon or spicy brown mustard olive or avocado oil, divided maple syrup cloves garlic, minced dried rosemary (1 tbsp fresh)

3/4 tsp 3/4 tsp 3/4 tsp 1 lb 2 med 1 small

dried thyme (2 tsp fresh) salt, divided black pepper, divided brussels sprouts, halved honeycrisp apples, 3/4" chunks red onion, 1/2" slices

Preheat oven to 400ºF. Line a large rimmed baking sheet with parchment paper or a silicone baking mat.

To make the rub, combine mustard, 1 tbsp. oil, maple syrup, garlic, rosemary, thyme, ½ tsp. salt, and ½ tsp. pepper in a small bowl.

Place the pork loin in the center of the baking sheet and rub with the mustard mixture, coating all sides. It works best to use a loin that isn’t super thick – about 3" in diameter works best to get meat and veggies done at the same time.

Add Brussels, apples, and onions to the baking sheet around the pork loin. Drizzle vegetables with 1 tbsp. oil, sprinkle with ¼ tsp. each of salt and pepper and toss well to coat.

Place the baking sheet in the oven and bake, uncovered, for 25-30 minutes, tossing vegetables halfway through cooking time. Pork loin is done when an instant-read thermometer reads 140ºF when inserted into the thickest part.

When pork is done, remove the baking sheet from the oven, tent loosely with foil and allow to rest for 5 minutes before slicing pork and serving with roasted veggies.

cilantro, naan,

yellow onions, halved & sliced bone/skinless chicken breast red bell pepper, diced carrots, diced (~6oz) can tomato sauce can tomato paste lemon juice (~1/2 of a lemon) garlic cloves, minced

minced fresh ginger (~2" pc) curry powder garam masala salt salted butter, chilled, sliced plain greek yogurt half-and-half

Optional: Cooked white rice, naan, fresh cilantro, lime, toasted sesame seeds

Place the sliced onions into a 6-quart or 8-quart slow cooker.

In a large bowl, combine the chicken (cut into cubes), bell pepper, carrots, tomato sauce, tomato paste, lemon juice, garlic, ginger, curry powder, garam masala, and salt; toss until well combined.

Add the saucy chicken mixture to the slow cooker over top of the sliced onions. Dot the pieces of butter over top of the mixture. Place the lid on the slow cooker and cook on high for 4 ½ hours or on low for 6 ½ hours.

After the time is up, remove the lid, stir all ingredients until well combined, and turn off the slow cooker. When the liquid stops simmering and steaming (after 5-10 minutes), stir in the yogurt and the half-and-half. (NOTE: If you stir in the yogurt and half-and-half before letting the mixture cool down a little, it could curdle.)

Serve over hot cooked rice and/or with naan bread, and garnish with chopped fresh cilantro and toasted sesame seeds. Macros not included in the recipe totals.

A comforting, cozy chili recipe that nourishes you with great flavor and nutritious ingredients. From the fire-roasted tomatoes and chiles to the cinnamon and cocoa powder, this slow cooker recipe is one you’ll want to make again and again.

avocado or olive oil lean ground beef (90/10) onion, diced cloves garlic, minced bell pepper, diced (any color) jalapeño pepper, finely diced chili powder ground cumin smoked paprika salt + more to taste black pepper

(2) 15oz (1) 14oz (1) 4oz (1) 15oz (1) 15oz (1) 15oz 3/4 cup 1 tbsp 1/4 tsp

cans no-salt-added tomato sauce can fire-roasted diced tomatoes can diced green chiles can no-salt-added kidney beans can no-salt-added pinto beans can no-salt-added black beans low-sodium beef broth cocoa powder ground cinnamon

Optional toppings: sour cream or greek yogurt, shredded cheese, onions, jalapeños

Heat a large skillet over medium-high heat. Spray the pan with cooking spray then add the ground beef. Use a spatula to break up the meat then cook 6-7 minutes or until cooked through and no longer pink, stirring occasionally.

Drain any excess oil in the pan before adding the meat to the slow cooker.

Drain and rinse all beans. Add the tomato sauce, diced tomatoes, green chiles, kidney beans, black beans, pinto beans, onion, bell pepper, jalapeño, garlic, chili powder, cumin, cocoa powder, paprika, cinnamon, salt, and black pepper. Stir to combine.

Place the lid on the slow cooker and cook on low for 8 hours (or high for 4-5 hours). Taste and adjust seasonings as desired. Serve with desired toppings.

pepper

dried rosemary, crushed dried thyme dried sage or poultry seasoning dried bay leaves baby bella or cremini mushrooms half-and-half (or coconut milk) chopped fresh parsley

bottom of a 6-quart (or larger)

BREAKFAST

This delicious baked oatmeal is a high-protein breakfast that is a canvas for any toppings you'd like to add! With 14 grams of protein per serving, this is a recipe that will satisfy whether you’re enjoying it for breakfast, a snack, or post-workout.

old-fashioned rolled oats (2.5 c) flax meal (1/3 c) chia seeds (1 tbsp) baking powder fine salt whole eggs egg whites (whites of ~2 eggs)

2% milk (16 oz) plain greek yogurt (1/2 c) vanilla extract maple syrup (1/4 c) vanilla protein powder (2/3 c)

Optional toppings: berries, peanut butter, whipped topping, slivered almonds, etc

Preheat the oven to 350ºF and spray a 9×9 baking dish with cooking spray, set aside.

In a mixing bowl, combine the oats, flax meal, chia seeds, baking powder, salt, whole eggs, egg whites, milk, yogurt, maple syrup, and vanilla. Stir well. Set aside for 10 minutes to allow the liquid to absorb into the dry ingredients.

After 10 minutes, add the protein powder and stir until well combined.

Pour the batter into the prepared baking dish. Bake for 34-38 minutes. After 20 minutes of baking, cover loosely with foil so the edges don’t get too dark.

Remove from the oven once the center of the baked oatmeal is slightly firm to touch or a toothpick inserted into the center comes out clean.

Allow to cool for 10-15 minutes before cutting into 9 squares. Eat alone or add additional toppings. Store leftovers in an airtight container in the refrigerator for up to 5 days or in the freezer for up to 3 months.

BREAKFAST SANDWICHES

slices bacon, cooked slices cheddar cheese

12

01 02 03 04 05 06

Preheat oven to 350ºF and grease a large, rimmed baking sheet with butter. Set aside. In a large bowl, whisk together eggs and milk. Season with salt and pepper.

Pour whisked egg mixture into the prepared baking sheet and bake for 10-12 minutes or until the egg is set and slightly puffed no longer jiggly in the center.

While the eggs are baking, place 12 English muffin halves face-up on another large baking sheet. Top each with 1 slice of bacon (cut into 2 pieces) and 1 slice of cheese.

Use a knife to cut the eggs into 12 equal portions. Top each muffin with an egg patty and the other half of the English muffin. Allow egg sandwiches to cool for 20 minutes before wrapping each one with foil.

Place wrapped sandwiches back on the baking sheet and freeze until solid. Transfer sandwiches to a large plastic zip-top bag or another freezer-safe container for storage. Store up to 3 months in the freezer.

TO REHEAT FROM THAWED: TO REHEAT FROM FROZEN:

Allow foil-wrapped sandwich to thaw overnight in refrigerator.

Oven: Keep in foil and place in 350ºF oven for 20 minutes.

Microwave: Remove foil, wrap lightly in paper towel and heat for 2 minutes.

Oven: Keep in foil and place in 350ºF oven for 30-35 minutes.

Microwave: Remove foil, wrap lightly in paper towel and heat for 3 minutes.

bag frozen hashbrowns butter, melted ground turkey garlic powder dried fennel Italian seasoning cayenne fine salt black pepper

red bell pepper, diced green bell pepper, diced green onions, thinly sliced large whole eggs, whisked shredded cheddar or monterey jack 2% milk (or alternative) plain greek yogurt salt and black pepper

EGG BAKE

A breakfast casserole that's customizable and incredibly delicious! It makes for the perfect breakfast, brunch, or dinner - because everyone loves breakfast for dinner! This recipe can be modified to be dairy-free and Whole30 compatible.

Preheat the oven to 400ºF. Spray a 9×13 or large casserole dish of similar size with non-stick cooking spray.

Make the turkey "sausage": mix together 1 lb ground turkey or pork, 1 teaspoon garlic powder, ½ teaspoon dried fennel, 1 teaspoon Italian seasoning, a pinch of cayenne, 1/2 teaspoon fine salt and ¼ teaspoon black pepper. Set aside.

Add the hashbrowns to the sprayed baking dish. Pour the melted butter over the hashbrowns and toss to coat. Spread the hashbrowns out and place in the oven.

Bake for 35-40 minutes or until the hashbrowns start to crisp–the edges will start to turn golden brown.

Meanwhile, on medium high heat, brown the turkey mixture in a large skillet. When it's partially cooked through, add the bell peppers and onions and continue to cook until sausage is no longer pink. Drain liquid if it’s in excess. Set aside.

Next, in a large bowl, whisk together eggs, cheese, milk, yogurt, and a pinch of salt and pepper.

When the hashbrowns are done, remove from the oven and top evenly with the sausage, peppers, and onions.

Then, pour the egg mixture over the contents in the baking dish.

Bake for 35-45 minutes or until the center is cooked through. Cover with foil if the edges start to get too brown. Baking time will depend on type and size of dish used. Start checking the egg bake for doneness at the 30 minute mark.

Store leftovers in an airtight container in the refrigerator for up to 4 days or

NUT-FREE

INSTANT POT APPLE CINNAMON OATMEAL

3

2

steel cut oats 2% mik (or milk of choice) water apples, shredded (peel on)

1 tsp

1/8

2

cinnamon (or 2 sticks) fine salt vanilla extract

In the inner pot of the Instant Pot, place the steel cut oats, milk, water, shredded apples, cinnamon, and salt. Lock the lid in place and switch the valve to seal.

Set the Instant Pot to cook on high pressure, manually adjusting the time to 6 minutes. It will take about 10 minutes for the Instant Pot to build up the pressure before the timer starts counting down.

When the timer goes off, allow the pressure to naturally release for 10 to 20 minutes. Do not switch the valve to ‘vent’ until after the natural release time is up.

Once the steam is fully released, remove the lid and stir in the vanilla extract.

Serve the steel cut oats with toppings of your choice such as chopped apples, toasted pecans, a drizzle of maple syrup, or additional cinnamon. Optionally, you can add a scoop of vanilla protein powder to add more protein to this yummy dish!

coconut oil, divided onion, diced butternut squash, peeled & cubed apple, cored & diced ground turkey dried sage

dried thyme garlic powder fine salt nutmeg red pepper flakes kale, chard, or spinach, torn

Combine ground turkey, sage, thyme, garlic powder, salt, nutmeg or and red pepper flakes in a small bowl. Stir with large spoon or use your hands to combine. Set aside.

Place a large skillet over medium-high heat. Add 1 tsp. coconut oil and heat just until oil starts to shimmer. Add onion and butternut squash, cut into 1/4" cubes. Sauté for 7-8 minutes, stirring occasionally.

Add 3 tbsp. water and diced apple. Cook another 5 minutes, stirring occasionally.

Move vegetable mixture to one side of the pan. Add remaining coconut oil and turkey mixture. Allow turkey to cook a few minutes before breaking it up with a spatula or wooden spoon.

Continue to cook 5-6 minutes or until turkey is cooked through and no longer pink. Drain any excess liquid from the pan, if needed, before stirring to combine vegetables and sausage.

Place kale/chard/spinach on top of hash and cover with a lid. Allow greens to wilt, about 1-2 minutes. Stir, season with additional salt and pepper and serve. Optionally, add an egg to the top for more protein (not included in macros).

BLUEBERRY OATMEAL MUFFINS WITH YOGURT

These tender Blueberry Oatmeal Muffins are made nutritious and delicious thanks to the addition of thick and creamy yogurt, blueberries, and whole grain rolled oats. These wholesome muffins make a great addition to a healthy breakfast or snack.

VEGETARIAN 1/2 stick 1/3 cup 1/2 cup 5.3 oz 1 1 tsp

unsalted butter pure maple syrup unsweetened applesauce cup of Siggi's vanilla yogurt egg vanilla extract

1.75 cups 3/4 cup 1 tsp 1/2 tsp 1/4 tsp 1 cup

old fashioned rolled oats all-purpose flour baking powder baking soda fine salt fresh blueberries

Preheat the oven to 350ºF. Mist the cups of a muffin pan with nonstick cooking spray or line them with muffin paper liners.

In a medium or large bowl, combine the melted butter and maple syrup; whisk until smooth. Add the applesauce, yogurt, egg, and vanilla; whisk until well combined. In a separate bowl, combine the dry ingredients (the oats, flour, baking powder, baking soda, and salt). Add the oats mixture to the butter mixture and stir until combined. Fold in the blueberries.

Divide the batter among the prepared muffin cups using a scant 1/3 cup batter in each one. If desired, top each much with a couple of blueberries and a sprinkle of oats.

Bake for 21-23 minutes until the muffin centers are slightly firm to the touch. Remove the muffin tin from the oven and allow the muffins to cool for 5 minutes in the pan before removing them and placing them on wire racks to cool completely.

Store leftover muffins in an airtight container in the refrigerator for up to 5 days. When ready to enjoy, reheat in the microwave for 15-30 seconds. You can also store them in the freezer for up to 3 months.

SNACKS

MINI PEANUT BUTTER PROTEIN BARS

it a whirl. You have smoothies at the ready that can be made in less than 1 minute! Optionally, add a scoop of protein powder or collagen!

within reach. Each of these smoothie packs is made with real food ingredients. Simply freeze the smoothie bags ahead of time for up to 3 months. When you're ready to enjoy a smoothie, add the contents of a bag to a blender along with liquid of choice and yogurt, then give it a whirl. You have smoothies at the ready that can be made in less than 1 minute! Optionally, add a scoop of protein powder or collagen!

banana, peeled and halved frozen cauliflower rice or florets fresh spinach leaves avocado, diced cocoa powder natural, creamy almond butter berries of choice (fresh or frozen) banana, peeled and halved frozen cauliflower rice or florets fresh spinach leaves avocado, diced brazil nuts

MAKE-AHEAD SMOOTHIE PACKS

Four delicious freezer smoothie pack recipes so you can easily start your day right and always have a nutritious snack within reach. Each of these smoothie packs is made with real food ingredients. Simply freeze the smoothie bags ahead of time for up to 3 months. When you're ready to enjoy a smoothie, add the contents of a bag to a blender along with liquid of choice and yogurt, then give it a whirl. You have smoothies at the ready that can be made in less than 1 minute! Optionally, add a scoop of protein powder or collagen!

TO MAKE FREEZER SMOOTHIE PACKS

Place the smoothie ingredients in a reusable, freezer-safe, zip-top bag. Seal, label, and place in the freezer for up to 3 months. Each pack makes 2 smoothies.

TO PREPARE FROZEN SMOOTHIE

Place all of the contents of a bag in a blender along with 3/4 cup to 11/4 cup milk of choice and 1/2 cup vanilla Greek yogurt, kefir, or additional milk. Due to the range of customization, the milk and yogurt aren't included in the macros.

In

2%

jarred roasted red pepper, sliced kalamata olives, sliced feta cheese crumbles green onions, sliced fresh dill and oregano

Serve with: veggies like carrots, cucumber slices, celery, bell peppers, broccoli, snap peas, etc. Dip with pita chips, crackers, tortilla chips, grilled chicken slices, etc.

AVOCADO

EGGS WITH BACON

1/4

1/2

1/4

dash

chopped fresh chives fine salt black pepper paprika (optional)

DIRECTIONS

Cut each peeled hard-cooked egg in half.

In the bowl of a food processor, place the yolks of all but 4 of the egg halves (the yolks from 12 of the halves), the avocado, the 2 pieces of crumbled bacon, the lemon juice, the herbs, salt, and pepper; process until smooth, scraping down the sides of the processor as needed with a rubber spatula. Continue to blend until the filling is smooth. If using a piping bag, you'll need to make sure the bacon is blended into small enough pieces to not clog the bag. If using a spoon, you can leave it chunkier.

Using a piping bag or spoon, divide the filling among the egg white halves.

Break the final piece of bacon into 16 small pieces and place one piece of bacon in each egg half as a garnish. If desired, garnish the eggs with a dash of paprika, cracked black pepper, flaked sea salt, or more herbs before serving.

This healthy and fun snack is loved by kids and adults. It provides 5 grams of protein per ball for lasting energy in a delicious and nutritious form. Great for lunch boxes, after school snacks, and an afternoon energy boost.

old fashioned rolled oats (160g) ground flaxseed (25g) chia seeds (10g) of salt vanilla protein powder of choice creamy peanut butter (190g)

DIRECTIONS

honey (80g) vanilla extract candy-coated chocolate mini chocolate chips water, as needed

In a food processor or blender, add the oats, ground flaxseed, chia seeds and salt. Pulse 10-15 times until some of the oats are broken into very small pieces while some may remain relatively intact.

In a medium bowl, add the oats mixture, whey protein powder, peanut butter (heated slightly until it achieves a runny/drizzly consistency), honey and vanilla. Stir with a wooden spoon or mix with clean hands until well combined. If the dough does not stick together, add ½ tablespoon of water at a time and stir until the dough sticks together easily when formed into a ball.

Stir in the candy-coated chocolate pieces and chocolate chips. Roll the dough into 20 balls using about 2 tablespoons of dough per bite (about 25-28g in dough weight per ball). If the dough sticks to your hands, simply dampen your hands slightly with water to prevent sticking.

Store balls in a covered container in the fridge for up to 2 weeks, or in the freezer for up to 3 months.

(240g)

MINI PEANUT BUTTER PROTEIN BARS

These easy protein bars come with a nice crunch thanks to the crisp rice cereal and are drizzled with just enough melted dark chocolate to create the sweet and salt combination you’ll love.

Place the oats in a food processor or blender and pulse 10-15 times or until oats are broken down a little. Some of the oats may remain partially whole.

In a medium bowl combine the oats, cereal, protein powder, flax, salt, peanut butter, honey, coconut oil, and vanilla. Stir to combine well or mix with hands. The dough should stick together easily. If not, add 1-2 teaspoons of water at a time until dough sticks together.

Line an 8×8-inch pan with parchment paper so that paper overlaps edges. Transfer the dough to the pan. Spread the dough out evenly and with your hands press dough very firmly into the pan.

Place the pan in the freezer for at least 30 minutes (this can be done the day before or even a few days before).

For the chocolate drizzle: combine the chocolate chips and coconut oil in a small saucepan over low heat. Stir continuously until smooth and drizzly. You may also use a microwave at 50% power for 30-second increments stirring between each increment until smooth and drizzly.

After bars have been in the freezer, remove the bars from the pan by grabbing onto the parchment paper flaps, lift out, and place on a cutting board. Drizzle the chocolate evenly over the bars. The chocolate should harden quickly since the bars are cold.

With a sharp knife, cut the bars into 24 small bars (6 rows x 4 rows). Serve and enjoy! Store in the fridge in an airtight container for up to 2 weeks or in the freezer for up to 3 months.

EXTRAS

TIPS FOR A SUCCESSFUL MEAL PREP

Take a quick inventory of your fridge, pantry, and freezer and write down what you have on hand and want to use up. This will help you to reduce food waste and avoid purchasing foods you already have. This is also a good time to throw out any foods that have reached their expiration date.

Make a menu for the week and a grocery list. Once you know what you have on hand it’s time to make your meal prep menu. Go with a few tried and true recipes and try some new ones too!

Keep it short. Choose recipes with less ingredients or recipes that share similar ingredients to keep your grocery list as short as possible.

Choose a variety of cooking methods so that you can work on all recipes simultaneously. For example, the meal prep recipes shared in this guide include an oven-baked recipe, an Instant Pot recipe, a stovetop recipe, and a nobake recipe--you can work on all of them at the same time without waiting to finish one.

Be okay with repeating meals throughout the week. Leftovers are your friend. You can change it up from week to week!

Shop for groceries. Planning a Sunday meal prep? Then we recommend shopping on Saturday so that the food is as fresh as possible. If it’s the right time of the year, stop by your local farmer’s market for the freshest and best quality ingredients, as well as to support your local farmers and growers.

Put the groceries away and pre-wash and chop as much produce as you can. This will help your meal prep go much smoother and save you time.

Clean your kitchen. Before you even begin your meal prep, start with a clean kitchen, and be sure that you have plenty of washed containers and lids. Also, clean as you go. This will help prevent an overwhelming amount of dirty dishes at the end of your prep.

Turn on the tunes and start cooking! We recommend starting with the items that take the longest. These are typically the foods that have to bake or that are made in a slow cooker.

Meal

Prep Menu

Includes serving suggestions.

Meal Prep Flow Guide

Step-by-step instruction on how to complete the prep in a timely manner.

Grocery List

Includes optional side dish and serving suggestions which are noted.

Meal Plan Example

Two-day meal plan example showing you how it all comes together.

Tips for Planning a Meal Prep

Here you’ll find our top tips on how to plan future meal preps.

Blank Meal Prep Template

A print-friendly template to assist you with future meal prep planning.

BONUS Recipes

Two recipes that will make a great addition to any meal prep.

GET THE FREE WEEKEND MEAL PREP PLAN

ground chicken boneless, skinless chicken breast lean ground beef fresh or frozen shrimp, deveined shredded colby jack or cheddar cheese

bulb of garlic (or 12 cloves) small knob fresh ginger (or ground ginger) green onions 12 oz bags broccoli slaw mix or coleslaw mix medium bell pepper (any color) jalapeno brussels sprouts large sweet potato lemon (1.5 tbsp lemon juice) fresh green beans (12 oz) fine salt and black pepper chinese 5-spice powder chili powder ancho-chili powder (or chili powder) garlic powder ground cumin onion powder oregano paprika (smoked or regular) dried thyme

misc misc 1/2 cup (1) 14oz (1) 15oz (1) 8oz 1 cup (1) 4oz 1 cup 3 tbsp 2 tbsp (1) 10oz 1.5 cups 1/3 cup 1/3 cup 2 tbsp

avocado oil or olive oil non-stick cooking spray dry, uncooked quinoa can fire-roasted tomatoes can black beans can tomato sauce chicken broth can diced green chiles coconut aminos toasted sesame oil rice vinegar bag frozen cauliflower rice frozen corn BBQ sauce of choice honey cornstarch or arrowroot powder

Southwest Chicken Quinoa Casserole: sour cream, salsa, chopped fresh cilantro, green onion, jalapeño slices, fresh lime wedges, sliced or diced avocado, etc.

Sheet Pan Mini Meatloaves + Veggies: fresh parsley

Easy Egg Roll in a Bowl: black sesame seeds, sriracha, sliced avocado, and/or fresh cilantro, cooked rice

Sheet Pan Honey Garlic Shrimp: cooked rice, sesame seeds, red pepper flakes