Meal Prep Bundles

We update these bundles weekly.

Each bundle has 3 recipes complete with grocery list. The serving size on each recipe is 4. Feel free to adjust as needed.

These recipes are created by Nutritionists and full of clean, flavorful ingredients.

  • Two turkey burgers with corn salsa and avocado on toasted buns on a white plate.

    Meal Plan Bundle #1

    Sheet Pan Shrimp and Veggies

    Chicken, Sweet Potato, and Quinoa Bowl

    Grilled Turkey Burger with Avocado

    Download this PDF
  • A taco with ground meat, avocado slices, pickled red onions, and cilantro on a soft tortilla

    Meal Plan Bundle #2

    Sriracha Salmon Rice Bowl

    Turkey Tacos with Avocado & Pickled Onions

    Air Fryer Hot Honey Chicken

    Download this PDF
  • Bowl of chili with ground meat, tomato chunks, onion, and green onion garnish

    Meal Plan Bundle #3

    Lemon Baked Cod with Tomatoes

    Pan Fried Tofu with Beans

    Deconstructed Stuffed Peppers

    Download this PDF
  • Chickpea and tofu curry with diced celery, tomatoes, and chopped cilantro in a white bowl.

    Meal Plan Bundle #4

    Ground Chicken & Mixed Veggie Stir-Fry

    Chickpea & Tofu Curry

    Zucchini & Ground Beef Skillet

    Download this PDF
  • A white bowl containing sliced avocado, jalapeños, cucumber, radish, cooked rice, and diced salmon topped with sesame seeds.

    Meal Plan Bundle #5

    Greek Chicken Wraps

    Easy Salmon Poke Bowl

    Sweet Potato Turkey Hash

    Download this PDF
  • A plate with white rice, grilled chicken strips, sautéed mushrooms and red peppers, green edamame, and a small bowl of green dipping sauce.

    Meal Plan Bundle #6

    One Pot Taco Pasta

    Brown Rice, Chicken & Edamame Bowl

    One Pan Tuna Steak and Bell Peppers

    Download this PDF

Meal Planning & Prepping

The Power of Meal Planning: Your Key to Health and Success

1. Saves Time and Reduces Stress
Meal planning eliminates the daily question of "What’s for dinner?" By taking the time to plan meals in advance, you can streamline grocery shopping, prep meals more efficiently, and reduce last-minute cooking stress. A structured meal plan also helps prevent frequent takeout orders and unnecessary grocery trips, saving both time and money.

2. Supports Health and Weight Goals
Having a clear meal plan allows you to control portion sizes, balance nutrients, and stay on track with your health and fitness goals. Whether you're aiming to lose weight, build muscle, or maintain energy levels, meal planning ensures that you are getting the right mix of protein, healthy fats, and carbohydrates to fuel your body properly.

3. Helps Avoid Impulse Eating and Food Waste
When meals are planned, you’re less likely to grab unhealthy, convenient foods out of hunger or impulse. Instead, you’ll have nutritious meals and snacks readily available. Additionally, meal planning reduces food waste since you buy only what you need, making it an eco-friendly and budget-friendly habit.

4. Provides Variety and Encourages Better Eating Habits
A well-thought-out meal plan prevents the boredom of eating the same meals repeatedly. It allows for a diverse selection of foods, helping you incorporate a variety of nutrients and flavors into your diet. Over time, this approach encourages better eating habits and a more sustainable, enjoyable approach to nutrition.

5 Simple Steps to Effective Meal Planning

  1. Set Your Goals – Determine your health and nutrition goals, whether it's weight management, muscle gain, or balanced eating.

  2. Plan Your Meals – Outline meals and snacks for the week, considering variety and nutrient balance.

  3. Create a Shopping List – List ingredients based on your meal plan to avoid unnecessary purchases and food waste.

  4. Prep in Advance – Batch-cook meals, chop vegetables, or portion out snacks to save time during the week.

  5. Stay Flexible – Life happens! Have backup meal options or easy-to-make dishes ready for busy days.

An assortment of food containers on a white surface, including a salad with grilled chicken and vegetables, a pasta salad with shrimp, a vegetable platter with carrots, green grapes, and a bread loaf with cherry tomatoes, and a small bowl of mixed nuts.

Meal planners are 45% more likely to eat a balanced diet with adequate protein, fiber, and essential nutrients. (Source: Journal of the Academy of Nutrition and Dietetics)

A variety of fresh ingredients and prepared dishes including eggs, a red bell pepper, corn, broccoli, cauliflower, cherry tomatoes, lettuce, and cooked salmon on rice in glass containers, arranged on a brown surface for a meal or picnic.

Individuals who meal prep eat 20% fewer calories on average compared to those who decide meals last minute. (Source: Obesity Research & Clinical Practice)

People who plan meals are 28% less likely to be overweight compared to those who do not meal plan regularly. (Source: International Journal of Behavioral Nutrition and Physical Activity)

A glass container of fresh salad with lettuce, cherry tomatoes, broccoli, shredded cheese, and a boiled egg on a wooden cutting board. In the background, there are bowls of corn and other ingredients, and a pot with a wooden spoon.

Cooking at home at least three times a week is linked to a 25% lower risk of obesity and a healthier overall diet. (Source: Public Health Nutrition)

An assortment of prepared food dishes on a table, including pasta with shrimp, broccoli, rice with green beans, roasted vegetables, apple slices, and mixed nuts.

    • Overnight oats with chia seeds, almond milk, and berries

    • Scrambled eggs with spinach and feta, served with whole grain toast

    • Greek yogurt parfait with granola and mixed fruits

    • Egg cups with ground turkey, tomato, and spinach

    • Grilled chicken salad with mixed greens, avocado, and balsamic vinaigrette

    • Quinoa bowl with black beans, roasted vegetables, and tahini dressing

    • Turkey and hummus wrap with sliced cucumbers and spinach

    • Lentil soup with a side of whole-grain crackers

    • Baked salmon with quinoa and roasted Brussels sprouts

    • Stir-fry with tofu, mixed vegetables, and brown rice

    • Slow-cooked chili with ground turkey and kidney beans

    • Sheet pan chicken with sweet potatoes and green beans

A table with a variety of fresh foods including boiled eggs, red bell pepper, corn kernels, chopped vegetables, steamed salmon fillets, a salad with cherry tomatoes and lettuce, and another salad with cauliflower, broccoli, and cherry tomatoes.

Sample Weekly Meal Plan: Cooking 3 Times a Week

Monday (Cook Night 1): Grilled chicken with roasted sweet potatoes and steamed broccoli

Tuesday: Leftover grilled chicken in a wrap with mixed greens and avocado

Wednesday (Cook Night 2): Turkey and veggie stir-fry over brown rice

Thursday: Leftover turkey stir-fry served in lettuce wraps

Friday (Cook Night 3): Baked salmon with quinoa and roasted asparagus

Saturday: Leftover salmon in a salad with mixed greens and a lemon vinaigrette

Sunday: Meal prep for the next week or a simple meal like an omelet with veggies.

Grocery List for the Week

Proteins:

  • 4 chicken breasts

  • 1 lb ground turkey

  • 2 salmon fillets

  • 6 eggs

Vegetables:

  • 2 sweet potatoes

  • 1 head of broccoli

  • 1 avocado

  • 1 bell pepper

  • 1 zucchini

  • 1 onion

  • 1 head of lettuce

  • 1 bunch of asparagus

  • 1 bag mixed greens

Grains & Legumes:

  • 2 cups brown rice

  • 1 cup quinoa

  • 4 whole wheat wraps

Pantry Staples:

  • Olive oil

  • Soy sauce

  • Garlic

  • Lemon

  • Salt & pepper

  • Herbs & spices of choice

Meal planning reduces impulsive eating by up to 50%, leading to better portion control and healthier food choices. (Source: American Journal of Preventive Medicine)

Guidelines for How Long to Keep Meal Prep by Ingredient

  • Cooked Chicken, Turkey, and Meat:

  • 3-4 days in the refrigerator, up to 3 months in the freezer.

  • Cooked Fish and Seafood:

  • 2-3 days in the refrigerator, up to 2 months in the freezer.

  • Cooked Grains (Rice, Quinoa, Pasta):

  • 4-5 days in the refrigerator, up to 6 months in the freezer.

  • Cooked Vegetables:

  • 3-4 days in the refrigerator, up to 2 months in the freezer.

  • Hard-Boiled Eggs:

  • 7 days in the refrigerator (do not freeze).

  • Dairy (Yogurt, Cheese, Milk):

  • 1-2 weeks in the refrigerator (depends on the product).

  • Fresh Fruits and Vegetables:

  • Varies – leafy greens last about 3-5 days, while root vegetables can last 2-4 weeks.

  • Soups and Stews:

  • 4-5 days in the refrigerator, up to 3 months in the freezer.

  • Prepared Salads (Without Dressing):

  • 3-5 days in the refrigerator.

  • Smoothies and Fresh Juices:

  • 1-2 days in the refrigerator, best consumed fresh.

"Your health is an investment, not an expense." – Unknown