Meal Preparation Made Easy!

Marinate chicken in turmeric, ginger, garlic, and lemon. Roast with carrots, broccoli, and cauliflower.

Wild-caught salmon rich in omega-3s paired with fiber-rich quinoa and cruciferous veggies.

High-fiber lentils with anti-inflammatory spices in creamy coconut milk. Add greens like spinach or kale.

Roasted sweet potato and chickpeas with sautéed kale, drizzled in an anti-inflammatory tahini dressing.

Quick stir-fry or grill combo with gut-friendly garlic and ginger in coconut aminos sauce.

Spicy sautéed shrimp over cauliflower rice, avocado, and red cabbage slaw.

Earthy mushrooms and wild rice cooked with garlic, thyme, and olive oil, stuffed into roasted bell peppers.

Baked meatballs with garlic, ginger, and coconut aminos served over spiralized zucchini and herbs.

Light, clean, and quick to reheat. Serve with sautéed spinach and a side of roasted carrots.

Fresh and light, with red onion, olive oil, lemon juice, and turmeric-seasoned chickpeas.

A grain-free comfort dish with lots of garlic, basil, oregano, and veggies in a sugar-free sauce.

Grilled chicken breast, eggplant, peppers, and cucumber with a scoop of hummus and lemon vinaigrette.

Detoxifying beets and arugula paired with heart-healthy fats from walnuts and olive oil.

Simmer chickpeas, tomatoes, carrots, and sweet potatoes in turmeric, cumin, cinnamon, and garlic.

Rich in omega-3s and simple to prepare. Add microgreens or arugula for extra phytonutrients.

Broccoli, snap peas, bok choy, and bell pepper stir-fried in coconut aminos, garlic, and sesame oil.

Roast cauliflower, chickpeas, and red onion tossed in turmeric and cumin.

Fresh and light, packed with anti-inflammatory fats, herbs, and fiber.

Roasted sweet potatoes filled with seasoned black beans, avocado, red onion, and cilantro.

Meal prep frozen smoothie bags with spinach, pineapple, ginger, turmeric, and chia seeds. Blend with almond milk or coconut water when ready.

Eggs or egg whites with spinach, mushrooms, and bell peppers.

Plain Greek yogurt layered with chia seeds and fresh berries.

Chia soaked overnight in unsweetened almond milk, topped with nuts.

½ avocado + poached egg on Ezekiel or almond flour toast.

Spinach, frozen berries, almond milk, chia seeds, protein powder.

Meal prep almond flour pancakes with a few berries and sugar-free syrup.

Prep in portions with cinnamon, walnuts, and a few berries.

Quinoa, grilled chicken, spinach, tomatoes, and lemon vinaigrette.
 

Salmon over mixed greens, cucumbers, and a simple olive oil dressing.

Lean ground turkey with garlic, onion, and coconut aminos in romaine leaves.

Tuna mixed with Greek yogurt and mustard, served in an avocado half.

Hard-boiled eggs mashed with olive oil mayo, served over greens.

High-fiber lentils with carrots, celery, and tomatoes in broth.

Zucchini noodles, chicken breast, peppers, and low-sodium soy or coconut aminos.

Cod with olive oil, lemon, and a tray of non-starchy roasted vegetables.
Light and stabilizing.

Spaghetti squash topped with lean turkey tomato sauce (no added sugar).

Seasoned chicken thighs, brussels sprouts, and cauliflower.

Riced cauliflower with egg, shrimp, garlic, and sesame oil.

Layers of eggplant, turkey, spinach, and light mozzarella.

Tofu grilled with turmeric, served with roasted broccoli and tahini dressing.

Egg whites, spinach, tomato, and bell pepper baked in muffin tins.
~100–120 calories (2 muffins)

Oats soaked in almond milk with chia seeds and mixed berries.
~250–300 calories

Plain nonfat yogurt layered with berries and 1 tbsp chia seeds.
~200–250 calories

Spinach, berries, half banana, protein powder, almond milk.
~250–300 calories

Diced sweet potato with lean turkey sausage and spinach.
~320–350 calories

Chia seeds soaked in almond milk, topped with 1 tsp almond butter.
~250 calories

½ cup low-fat cottage cheese + ½ cup pineapple + cinnamon.
~180–200 calories

Ground turkey cooked with garlic and coconut aminos, wrapped in romaine.
~320–350 calories

Chicken breast with roasted broccoli, zucchini, and a light vinaigrette.
~350 calories

½ cup quinoa, ½ cup roasted chickpeas, spinach, lemon tahini drizzle.
~380 calories

Lean turkey meat sauce over spaghetti squash with Italian herbs.
~320–350 calories

Greek yogurt-based tuna salad stuffed in red bell peppers.
~300 calories

Shredded chicken with red cabbage, carrots, and sesame dressing.
~350–400 calories

Cauliflower rice with mixed veggies, egg, and low-sodium soy sauce.
~320–350 calories

3–4 oz grilled salmon, asparagus, and lemon zest.
~400–420 calories

Light, flaky cod with steamed green beans and roasted carrots.
~350–380 calories

Grilled chicken, sautéed peppers and onions, avocado slices.
~400 calories

Shrimp sautéed with zucchini noodles and garlic-ginger sauce.
~350–400 calories

Crispy tofu with roasted carrots, broccoli, and cauliflower.
~400 calories

Chicken breast, sweet potato cubes, and green beans roasted in foil with herbs.
~420 calories

Eggs, turkey sausage, spinach, and bell peppers baked into muffin cups.
✅ ~25g protein (3 muffins)

Plain Greek yogurt layered with berries and high-protein granola.
✅ ~30g protein/serving

Blended oats, cottage cheese, and eggs, cooked like pancakes.
✅ ~30g protein/serving

Crumbled tofu cooked with beans, peppers, and potatoes.
✅ ~28g protein/serving

Rolled oats, almond milk, chia seeds, and vanilla protein powder.
✅ ~30g protein/jar

Blended smoothie with 1 scoop protein, 1 tbsp peanut butter, and banana.
✅ ~30–35g protein

1 cup low-fat cottage cheese + 2 boiled eggs + 1/2 cup berries.
✅ ~40g protein

Chicken breast, quinoa, spinach, roasted veggies, tahini drizzle.
✅ ~40g protein

Lean ground turkey, kidney beans, tomato, and bell peppers.
✅ ~35g protein/bowl

Canned tuna, Greek yogurt, celery, and mustard in a wrap.
✅ ~30g protein

Roasted salmon, cooked farro, arugula, and avocado.
✅ ~35g protein

Chicken breast, romaine, shaved Parmesan, chickpeas (optional).
✅ ~40g protein

Tofu cubes, stir-fried with veggies, brown rice, and edamame.
✅ ~30g plant-based protein

Lentils, quinoa, tahini-lemon dressing, and chopped veggies.
✅ ~28g protein

Roasted meal prep tray of chicken thighs and high-fiber sides.
✅ ~40g protein

Sautéed shrimp, bell peppers, and snap peas over rice.
✅ ~30g protein

Ground turkey, cauliflower rice, spinach, and avocado.
✅ ~35g protein

Lean flank steak slices, served with roasted veggies and quinoa.
✅ ~45g protein

White fish baked with herbs, paired with fiber-rich sides.
✅ ~30g protein

Tempeh cubes, ginger-garlic sauce, and soba or buckwheat noodles.
✅ ~28–30g protein

High in protein and fiber; top with cinnamon for extra flavor.

Classic combo—healthy fat + fiber-rich carbs.

Filling and packed with antioxidants and fiber.

Protein-rich and easy to prep in batches.

Crispy, savory, and high in protein + fiber.

Great mix of protein with either sweet or savory twist.

Raw almonds, pumpkin seeds, walnuts, and dried cranberries (no added sugar).

Crunchy and satisfying with healthy fats.

Blend of protein powder, almond milk, banana, and spinach.

Lean deli meat wrapped around cucumber or avocado slices.

Naturally sweetened and fiber-rich.

1–2 squares curb sweet cravings with antioxidants.

A cold, creamy treat—great for dessert!

No-bake snacks packed with natural sweetness and fuel.

Warm and satisfying with no added sugar needed.

Freeze Greek yogurt on a tray with toppings and break into pieces.

Mashed bananas + oats.

Avocado blended with cocoa, banana, and a touch of honey.

Great for breakfast or snack/

Naturally sweet and hydrating—perfect for warm days. 

A refreshing blend to wake up digestion. 

*Can add pineapple or apple for sweetness.
✅ Anti-inflammatory, hydrating

Soaked chia seeds topped with berries and cinnamon.
✅ High in fiber and omega-3s

Oats, grated apple, ground flaxseed, and cinnamon.
✅ Supports liver and digestion

Cooked quinoa with turmeric, almond milk, and sliced pear.
✅ Detoxifying and warming

Beets, strawberries, banana, and coconut water.
✅ Supports liver and kidney function

Sprouted grain bread topped with avocado, lemon juice, and sprouts.
✅ Healthy fats and antioxidants

High-vitamin C citrus with protein to balance blood sugar.
✅ Metabolism-boosting & easy

Massaged kale, quinoa, cucumber, red cabbage, and lemon dressing.
✅ High fiber and alkalizing

Cabbage, carrots, celery, garlic, tomato, and herbs in veggie broth.
✅ Light, cleansing, low-cal

Lentils, roasted beets, arugula, and olive oil.
✅ Protein + liver detox support

Roasted sweet potatoes, chickpeas, baby spinach, and tahini.
✅ Complex carbs and fiber

Cruciferous veggies sautéed in garlic-ginger sauce.
✅ Supports detox enzymes

Filled with shredded carrots, cucumber, bell peppers, and hummus.
✅ Raw, colorful, crunchy

Brown rice, zucchini, mushrooms, spinach, topped with kimchi.
✅ Gut-friendly probiotics + fiber

Wild-caught salmon, steamed asparagus, and lemon slices.
✅ Omega-3s + liver-boosting sulfur

Bell peppers filled with sautéed mushrooms, onions, and cauliflower rice.
✅ Low-carb + gut-soothing

Coconut milk, turmeric, ginger, kale, and sweet potato.
✅ Anti-inflammatory & rich

Chicken breast seasoned with turmeric and garlic, served with steamed veg.
✅ High protein + liver-support

Zoodles tossed in a creamy avocado and basil-lemon sauce.
✅ Light and alkalizing

Homemade miso broth with tofu cubes, scallions, and wakame.
✅ Detoxifying & probiotic-rich