Balancing work, your social life, and maybe even children, doesn’t always provide us with the best opportunities for nutrition. We buy snack bars or protein bars because they scream “easy meal!” but in reality, they are usually loaded with sugar and filled with contents we can barely pronounce. (Note: If you can’t pronounce it, you probably don’t want it in your body.) These snacks are simply fillers; a quick bandaid to satisfy the immediate hunger, but they don’t fix the real issue of properly nourishing your body.

We know you’re busy, so we came up with a plan. How easy would it be for you to come home to already prepared meals or meal components, where all you had to do was plate, heat up and consume? We’re sending you your own private chef. Just kidding. But seriously, we made you a meal prep guide.

This meal prep guide is designed to not only educate you but to spark your own creativity for future meals. Education is paramount and the secret weapon to a healthier lifestyle.  Oh, and besides the nutrition factor, you’ll also be saving a ton of money. You’re welcome!

Here’s the full guide for you to download. Prep recipes are below.


Broth 2

  • Small whole chicken
  • 6-8 garlic cloves
  • 1 Bay Leaf
  • 1-2 sprigs of Parsley
  • 1 stalk of Celery
  • 1 medium to large carrot
  • 1-2 medium onions, halved

Place whole chicken in the pot. Cook on low for up to 4 hours. Once chicken is fully cooked, take out + let cool. Dice or pull apart.


Sweet Potato 2

  • 1 medium to large sweet potato

Heat oven to 400 degrees and place sweet potato in foil on baking dish and bake for 40-50 minutes, or until semi-soft. Let cool. Once cooled down, peel skin off.


Cauliflower Rice 5

  • 1/2 Head Cauliflower

Cut in 1/4 chunks + boil in hot water until tender

Let cool + place in food processor until rice-like consistency.

As a side dish, add 2-3 Tbsp olive oil, salt, 2 Tbsp finely chopped parsley, 1/2 juiced lemon, 2 Tbsp lemon zest.  

Mix in sauté pan on low for only a few minutes.


Beets 3

  • 2 raw medium sized beets

Clean each beet and place in parchment in oven at 400 for about 40 minutes. Let cool + peel skin off with your fingers. This can be messy and stain your skin so wear gloves!


Mini Egg Frittatas

  • 5 or 6 soy-free large pastured eggs
  • 1/4 cup almond milk or milk of your choice
  • 1 tsp salt
  • 1/4 tsp pepper
  • 1 tsp garlic powder
  • 1 tsp onion powder

This is your base. You can add fresh herbs, chopped spinach, cherry tomatoes, etc.

Using 12 count muffin tin, place muffin liners in each hole.

Since you are making 12, you can make them all the same or different flavors.  

Examples: diced cherry tomatoes + fresh basil with minced garlic OR chopped spinach, rosemary + thyme.


Amaranth 1

  • 1 Tbsp raw = about 1/3 cup popped

Using a slighter tall pot on high heat, take raw amaranth + place in pot. Make sure you put the lid on top!

Within 1-3 seconds, but not more than 10 seconds, you should hear + see the amaranth pop.  

Immediately place in large bowl + continue to pop amaranth.


Meatballs 2

  • 1 package (1 lb.) lean ground turkey
  • 1-2 Tbsp Primal Kitchen Mayo
  • 2 tsp lemon zest
  • 1 tsp dried basil
  • 1/2 tsp dried oregano
  • 1 Tbsp organic tomato ketchup
  • 3 Tbsp cooked quinoa or gluten free bread crumbs
  • Salt + Pepper to taste
  • Onion powder to taste
  • Garlic powder to taste

Mix everything + form small balls. Place in oven at 350 for 10-15 min


Tomato Sauce 1

  • 3-4 garlic cloves or more if you like a garlic flavor
  • 4-6 basil leaves, rolled and julienned
  • 2 Tbsp olive oil

Take one small package of cherry tomatoes + cut in half.

In a medium sauce pan, add olive oil + sauté garlic until fragrant. Add in cherry tomatoes, + cook on low, stirring often for about 15-20 min.

You can smash the tomatoes a little to create more of a sauce


  • 1 Tbsp Dijon Mustard                                                                                   
  • 2 Tbsp fresh lemon juice
  • 4 Tbsp Olive Oil                                                   
  • 1-2 Tbsp Red Wine Vinegar


  • 1/2 cup grass fed Greek Yogurt                                                                                
  • 2 Tbsp fresh lemon juice
  • 1/4 tsp lemon zest

Ground Turkey (in your salads, tacos, etc) GROUND TURKEY 

Drizzle 1 Tbsp olive oil in a sauté pan

Use 1 lb. of ground turkey. Season with salt + pepper + any other seasonings you’d like: curry, onion, garlic, turmeric, etc.

Cook thoroughly for about 5-7 minutes.

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