Meal Prep Magic PDF

Meal Prep
Magic
4-Week Meal Prep Plan

BY TAYLOR STINSON OF THEGIRLONBLOOR.COM
How can Meal Prephelp you?
Hey there, I‘m Taylor Stinson aka The Girl on Bloor. I‘m thrilled to welcome you to 4-Weeks of
Meal Prep Magic!
Meal prep can help you stick to a budget, as well as save time
in the kitchen. It‘ll help you stay organized each week so you
can rest easy knowing you are prepared for a busy week. My
Meal Prep Magic eBook will help you meal prep faster than
ever before!
Most people think meal prep is a whole day ordeal where

you shop for and cook 10 different recipes over the course
of several hours. But any time you prep ahead for the work
week, whether it‘s cooking a set of meals, or you are just
assembling ingredients, you are meal prepping!
Meal prep can take just one or two hours out of your week -
you don‘t need to cook a ton of food all at once.
There are 4 weeks‘ worth of planned out meals, prep ahead

outlines and filled in
shopping lists to take
the guesswork out of
your meal prep plan
each week. And of
course, all the healthy
recipes (between 300-500 calories each) and nutritional
info are included too so all you have to do is print and
cook!
Each week, you‘ll grab your meal plan, do your shopping,

do a little bit of optional prepping ahead and then do
the cooking.
Here‘s a little bit more about me: I‘m a busy city girl living
in downtown Toronto (on Bloor Street, hence the name!)
I LOVE cooking, but have struggled with meal prep and a
busy schedule. By getting more organized and breaking
my meal prep down into smaller chunks of time, I lost
over 25lbs in less than a year! Once I learned how to meal
prep ahead, it was easy to lose weight and stay on track!
How does my plan work?
Before we dive in to the weekly meal prep plans, I want to go over the way everything is
structured so that you can make the most out of it!
Each week is broken down into four parts:
1) MEAL PLAN: You‘ll get 7 days‘ worth of meals with

each week and 3 meals a day. We will limit each week to
just THREE recipes, with a bonus prep ahead breakfast
recipe to keep things simple. Recipes will be listed
underneath the shopping list and prep ahead plan.
We will have another TWO no-recipe meals to use up

leftovers, such as pulled chicken wraps or pita pizzas.
This will help you reduce food waste and get more
variety into your diet so you‘re never bored with your
meal plan! There‘s also one FREE meal each week to
account for getting takeout or eating leftovers.
2) SHOPPING LIST: Everything you need for the week is

listed so all you have to do is go to the store and shop.
The list is organized into sections for easy shopping; it‘s
designed to minimize the amount of time you spend
shopping. Certain ingredients such as olive oil, cooking
spray, spices and salt & pepper are not listed because
it‘s assumed you will have those items on hand at home already, but other than that the list
is pretty comprehensive.
3) MEAL PREP PLAN: Once you‘ve done your shopping, it‘s time to prep ahead! You will
cook and shred chicken, for instance, or make your overnight oats for the week. You‘ll also
do things like make rice and quinoa ahead of time, and chop up veggie packs. This is where
you‘re going to save time cooking each week, because when you do go to cook, most things
are assembled and ready to go.
4) RECIPES. There are THREE recipes for you to create each week, and TWO no-cook recipes
to help you use up leftovers. This way, you avoid overwhelm since you are reducing the
time you spend cooking, and you don‘t have to worry about cooking a giant meal every
single day. You may repeat a meal or two each week, but all recipes come with storage and
reheating instructions so you can get the most out of your leftovers!
NOTE ON SNACKS: There are over 25 different snack ideas listed at the end of the book as
a bonus! However, the snacks are not included in the shopping lists as you may choose to
have different ones on hand. And the best part is that no recipes are required!
Week One
Meal Prep
Plan
4
Meals for the week
BREAKFAST
1) Overnight oats
3 FRESH MEALS
1) Zucchini pizza boats
2) Kung pao chicken
3) Crockpot chicken fajitas
2 LEFTOVER MEALS
1) Burrito bowls
2) Asian sesame nachos
Week 1 Shopping List
PRODUCE PROTEINS
PROTEINS/DAIRY
GRAINS
-2 heads garlic -2 lb boneless -Corn tortillas
-Yellow onions skinless chicken -White rice
-2 red pepper breasts -Brown rice
-2 green pepper -8 boneless -Tortilla chips
-Yellow pepper skinless chicken -Rolled oats
-Cilantro thighs
-5 zucchini -2 turkey
-1 bunch green sausages
onions -Grated cheddar
-8oz package cheese
button -Grated
mushrooms mozzarella
-Red onion cheese
-Fresh basil -1 can black
(optional) beans
-Frozen corn -Greek yogurt
-Avocado
-Carrots SEASONINGS
SEASONINGS
-Cucumber
-Chili peppers EXTRAS -Soy sauce
(optional) -Honey
2 cups rolled oats -1 (500mL) -Chili paste
-Fruit of choice container fresh -Hoisin sauce
salsa (or jarred -Sriracha mayo
salsa)
-Peanut oil
-1/2 cup peanuts,
chopped
-Butter
-1 small can Pizza
Sauce
-Cornstarch
-Chia seeds
6
Week 1 Meal Prep Plan
Here are some ideas of what you can prep ahead if you‘d like! Most components
of each of the recipes can be made in advance, or at least part of the process can
be started to save you time when you do go to eat dinner this week.
PROTEINS STARCHES PRODUCE
1) Cook sausage for the 1) Make the overnight oats 1) Prepare fruit for overnight
zucchini boats at the beginning of the oats up to 1 day in advance.
week - they need to sit a
2) Grate cheese (if needed) minimum of 6 hours and 2) Chop mushrooms, green
for the zucchini boats, will last 5 days in the fridge. peppers and onions for the
crockpot chicken fajitas and zucchini boats
burrito bowls 2) Make the stir fry sauce for
the kung pao chicken 3) Chop veggies for the
3) Chop up raw chicken kung pao chicken
thighs for kung pao chicken 3) Make rice for kung pao
chicken and burrito bowls 4) Mince garlic & slice
onions and peppers for the
crockpot chicken fajitas
5) Prepare veggies for the

Asian sesame nachos
7
WEEK
ONE
RECIPES
8
Breakfast
OVERNIGHT OATS
Makes 4 servings; 15 min prep
time
INGREDIENTS:
• 2 cups rolled oats
• 3 cups almond or coconut
milk
• 1 cup Greek yogurt
• 4 tbsp chia, flax or hemp
seeds (optional)
• 1 cup mixed fruit of choice
INSTRUCTIONS:
1) Mix together base
ingredients of choice in a 16oz
mason jar. Note that Greek
yogurt and seeds are optional
- you really only need to mix
together milk of choice and
oats, then add your flavored
add-ins.
2) Once you have mixed up

your base, add your fruit.
3) Let jars sit in the fridge for at least 2 hours, or overnight.
STORING:
Jars will last in the fridge up to 5 days so they are perfect for meal prep!
NUTRITIONAL INFO: Calories: 366kcal | Carbohydrates: 37g | Protein: 18g | Fat:

16g | Saturated Fat: 5g | Cholesterol: 2mg | Sodium: 270mg | Potassium: 384mg
| Fiber: 8g | Sugar: 4g | Vitamin A: 9610IU | Vitamin C: 2.6mg | Calcium: 338mg |
Iron: 4.9mg
9
Zucchini Pizza Boats
Makes 4 servings; 30 min total time
INGREDIENTS:
• 4 zucchini, sliced in half lengthwise
• 1 small can Pizza Sauce
• 1/2 8oz package button mushrooms, sliced
• 1 small red onion, diced
• 1/2 green pepper, diced
• 2 turkey or pork sausages, casings removed
• 2 cups shredded mozzarella cheese
• 1 tbsp fresh chopped basil (optional
topping)
• 1 tsp red chili flakes (optional topping)
INSTRUCTIONS:
1) Preheat olive oil in a large skillet over med-
high heat. Add sausage, crushing up with a
crushing spoon and mixing well. Cook for
5-6 minutes until meat is browned and fully
cooked. Remove from heat and set aside.
2) Preheat oven to 400 F. Cut zucchini in half

lengthwise and scoop out flesh. On a baking
sheet or in a 9x13 casserole dish, spread each
zucchini boat with pizza sauce, then top with
sausage, mushrooms, red onion, green pepper
and cheese.
3) Bake in the oven for 15 minutes or until cheese is melted. Remove from oven and sprinkle
with fresh basil and chili flakes. Serve and enjoy!
STORING:
Can be stored in the fridge to eat as leftovers between 3-4 days.
NUTRITIONAL INFO: Calories: 346kcal | Carbohydrates: 21g | Protein: 31g | Fat: 17g | Saturated
Fat: 8g | Cholesterol: 75mg | Sodium: 1580mg | Potassium: 1376mg | Fiber: 6g | Sugar: 14g |
Vitamin A: 1576IU | Vitamin C: 61mg | Calcium: 355mg | Iron: 3mg
10
Kung Pao Chicken
INGREDIENTS:
• 3 tbsp soy sauce
• 2 tbsp honey
• 1 tbsp chili paste
• 4 cloves garlic, minced
• 8 boneless skinless chicken thighs, diced
• 1/2 tsp each salt & pepper
• 1 tbsp cornstarch
• 1 tbsp peanut oil (or olive oil)
• 1 red pepper, chopped
• 1 zucchini, chopped
• 1 bunch green onions, chopped into 1-inch
pieces
• 1/2 cup peanuts, chopped
RICE:
• 1 cup jasmine rice
• 1 1/2 cups water
• 1 tsp butter
• 1 pinch salt
INSTRUCTIONS:
1) In a small bowl, mix together soy sauce,
honey, chili paste and garlic. Set aside.
Meanwhile, start to cook rice in a rice cooker.
2) Toss chicken with salt & pepper and cornstarch in a large bowl. Heat oil over med-high
heat in a large skillet then saute chicken for 4-5 min until lightly browned. Add in red pepper,
zucchini, stir fry sauce and peanuts, sauteeing another 4-5 minutes until veggies soften.
3) Stir in green onions, sauteeing another 1-2 minutes. Remove from heat then serve chicken
mixture overtop of cooked rice. Enjoy!
STORING:
NUTRITIONAL INFO: Calories: Calories: 515kcal | Carbohydrates: 56g | Protein: 32g | Fat: 19g |
Saturated Fat: 4g | Cholesterol: 110mg | Sodium: 640mg | Potassium: 708mg | Fiber: 4g | Sugar:
12g | Vitamin A: 1148IU | Vitamin C: 49mg | Calcium: 57mg | Iron: 3mg
11
Crockpot Chicken Fajitas
INGREDIENTS:
• 2 lb boneless skinless chicken breasts
• 1 (500mL) container fresh salsa (or jarred
salsa)
• 1 tbsp chili powder
• 1 tsp cumin
• 1 tsp salt
• 1 yellow onion, sliced
• 1 red pepper, sliced
• 1 green pepper, sliced
• 1 yellow pepper, sliced
• 1/2 cup grated cheddar cheese
• 1 tbsp fresh chopped cilantro
• Corn tortillas, to serve
INSTRUCTIONS:
1) Add chicken, salsa, garlic, chili powder,
cumin and salt to slow cooker. Cook on low
for 8 hours.
2) In the last half hour of cooking time,

remove chicken and shred. Meanwhile, switch
crockpot to high and add onions and peppers.
Cook for the remaining half hour.
3) Add chicken back to the peppers and onions, then stir to combine. Top with cheese and
cilantro and serve in corn tortillas if desired. Enjoy!
STORING:
Can be stored in the fridge to eat as leftovers between 4-5 days. Can be frozen up to 3
months.
Fat: 4g | Cholesterol: 87mg | Sodium: 863mg | Potassium: 796mg | Fiber: 6g | Sugar: 4g | Vitamin
A: 1870IU | Vitamin C: 119.9mg | Calcium: 173mg | Iron: 2.3mg
12
Burrito Bowls
INGREDIENTS:
• 1 cup leftover Crockpot chicken fajitas

• 1/2 cup shredded cheddar cheese
• 1 can black beans, rinsed and drained
• 1 cup frozen corn
• 2 cups cooked brown rice
• 1 avocado, sliced
• Salsa and sour cream, to serve
INSTRUCTIONS:
1) Cook rice in a rice cooker according to package directions.
2) Top leftover Crockpot chicken fajitas with cheese, then heat in the microwave for 2 minutes.
3) Serve leftover Crockpot chicken fajitas overtop of rice and divide black beans, corn, avocado
, salsa and sour cream among each bowl. Serve and enjoy!
STORING:
Can be stored in the fridge to eat as leftovers between 1-2 days depending on how old the
Crockpot chicken fajitas are.
13
Asian Sesame Nachos
INGREDIENTS:
• 1 cup tortilla chips
• 1 cup leftover Kung Pao chicken
• 2 green onions, sliced
• 1 carrot, shredded
• 1/2 cup cucumber, chopped
• 2 tbsp hoisin sauce
• 2 tbsp sriracha mayo
• Chopped cilantro, for garnish
• Sliced chili peppers, for garnish
INSTRUCTIONS:
1) Spread tortilla chips out on a large platter. Warm leftover Kung Pao chicken in the microwave
for 2 minutes, then add to chips.
2) Sprinkle green onion, shredded carrot and cucumber over chicken and chips, then drizzle
on hoisin sauce and sriracha mayo (if not using store-bought, just mix equal parts mayo and
sriracha sauce together).
3) Garnish with cilantro and chili peppers, then serve and enjoy!
STORING:
Not recommended that you keep leftovers.
NUTRITIONAL INFO: 535kcal | Carbohydrates: 51g | Protein: 13g | Fat: 32g | Saturated Fat: 5g
| Cholesterol: 33mg | Sodium: 642mg | Potassium: 549mg | Fiber: 6g | Sugar: 9g | Vitamin A:
5390IU | Vitamin C: 17mg | Calcium: 134mg | Iron: 2mg
14
Week Two
Meal Prep
15
Meals for the week
BREAKFAST
1) Freezer breakfast burritos
3 FRESH MEALS
1) Shrimp cauliflower fried rice
2) Carne asada fries
3) Sheet pan balsamic chicken
2 LEFTOVER MEALS
1) Steak quesadillas
2) Chicken arugula salad
16
PRODUCE PROTEINS
PROTEINS/DAIRY
GRAINS
-3 Red peppers -Turkey bacon -12 flour tortillas
-Green pepper -18 eggs -frozen
-Red onion -milk hashbrowns
-1 head garlic -shredded -1 bag frozen fries
-4 cups cauliflower cheddar cheese -Quinoa
rice -1 lb shrimp
-Frozen vegetables -12oz steak
-Green onions -6 chicken breasts
-Jalapeno pepper
-Cilantro
- C a r r o t s
-Zucchini
-Brussels sprouts
-Salsa
-Arugula
SEASONINGS
SEASONINGS
-Soy sauce
-Balsamic vinegar
EXTRAS -Dijon mustard
-Sour cream
-Sesame seeds
17
1) Cook the turkey bacon for 1) Cook the hashbrowns 1) Chop up peppers and
breakfast burritos for the breakfast burritos onions for breakfast burritos
in advance (another option
2) Grate cheese (if needed) would be to make the 2) Chop onions, mince garlic
for breakfast burritos, breakfast burritos in one go and slice green onions for
carne asada fries and steak to prepare for the week) cauliflower fried rice
quesadillas
2) Make sauce for sheet pan 3) Chop veggies for sheet
3) Defrost shrimp for balsamic chicken pan balsamic chicken
cauliflower fried rice
3) Make the quinoa for 4) Chop cilantro and red
4) Marinate steak for carne chicken arugula salad pepper for steak quesadillas
asada fries
4) Prepare dressing for 5) Prepare veggies for
5) Dice raw chicken for sheet chicken arugula salad chicken arugula salad
pan balsamic chicken
18
WEEK
TWO
RECIPES
19
Breakfast
FREEZER BURRITOS
Makes 8 servings; 45 min
INGREDIENTS:
8 flour tortillas
2 cups frozen hashbrowns
8 slices turkey bacon
1 tbsp olive oil
1/2 each red and green pepper, diced
1 small red onion, diced
12 eggs
1/2 cup milk
1 tsp salt
1/4 tsp pepper
1 cup shredded cheddar cheese
INSTRUCTIONS:
1)Preheat oven to 450. Spread hashbrowns
out on a parchment-lined baking sheet
and bake for 10-15 minutes.
2) Meanwhile, cook turkey bacon in a
large skillet for 4-5 minutes over med-
high heat. Remove and let cool, then
crumble up and set aside. Meanwhile, add
olive oil to skillet and saute bell peppers
and onions for 3-4 minutes until softened.
Remove once softened and set aside with
bacon.
3) Mix together eggs, milk, salt & pepper in a large bowl, then add eggs back to pan, scrambling until slightly
runny then remove from heat.
4) Microwave flour tortillas for 10-20 seconds until soft and pliable. Spread a little bit of egg, turkey bacon,
hashbrowns, veggies and cheese then fold into burritos
5) Wrap each burrito in plastic wrap then place five at a time in a large Ziploc freezer bag.
STORING:
Let cool for 20-30 minutes then freeze up to 3 months - they will also last in the fridge up to 5 days. To reheat
from frozen, microwave for 3-4 minutes on high, or heat for 10 minutes in a toaster oven.
NUTRITIONAL INFO: 369kcal | Carbohydrates: 28g | Protein: 20g | Fat: 19g | Saturated Fat: 7g | Cholesterol:
276mg | Sodium: 1017mg | Potassium: 396mg | Fiber: 2g | Sugar: 3g | Vitamin A: 523IU | Vitamin C: 5mg |
Calcium: 198mg | Iron: 3mg
20
Cauliflower Fried Rice
INGREDIENTS:
• 1 tbsp olive oil
• 1 lb frozen raw shrimp, desfrosted and de-
shelled
• Salt & pepper, to taste
• 1 tbsp butter
• 1 yellow onion, diced
• 4 cups cauliflower rice (buy it pre-packaged
fresh or frozen to save time)
• 3 tbsp low-sodium soy sauce (sub in coconut
aminos for Whole 30)
• 2 cups mixed frozen vegetables
• 1 pinch salt
• 1 egg
• Sesame seeds, for garnish
INSTRUCTIONS:
1) Heat olive oil in a large skillet over med-high
heat. Add shrimp and season with salt & pepper,
stir frying for 2-3 minutes until shrimp are no
longer translucent. Remove from heat and transfer
to a plate.
2) Without wiping skillet clean, add butter. Once melted, add onions and garlic, sauteeing for 1-2
minutes until softened. Add cauliflower rice and soy sauce, sauteeing another 5-6 minutes until
softened. Stir in frozen vegetables and salt, and cook another 2 min.
3) Create a circle in the middle of veggies and add a tiny bit more butter. Crack egg and scramble,
cooking for 30 seconds or so until solid. Stir in with the rest of veggies, and add shrimp back to pan.
4) Remove from heat and stir in green onions, then garnish with sesame seeds. Serve and enjoy!
STORING:
Storage and reheating: Wait until meal has cooled slightly, then store in glass meal prep bowls up to
5 days. To reheat, microwave for 1-2 minutes.
NUTRITIONAL INFO: 305kcal | Carbohydrates: 25g | Protein: 32g | Fat: 10g | Saturated Fat: 3g | Cholesterol:
334mg | Sodium: 1426mg | Potassium: 872mg | Fiber: 8g | Sugar: 5g | Vitamin A: 4889IU | Vitamin C: 96mg21
Carne Asada Fries
INGREDIENTS:
• 1 bag frozen fries
• 3 (4oz) top sirloin or fast fry steaks
(about 1/2 inch thick)
• 2 tsp chili powder
• 1/2 tsp each Salt and pepper
• 1/2 cup cheddar cheese, grated
• 1 fresh jalapeno pepper, sliced
• 1/4 cup sour cream
• 1/3 cup cilantro, chopped
INSTRUCTIONS:
1) Preheat oven to 450 F. Bake fries
according to package directions (usually
10-12 minutes per side).
2) Add olive oil to a large skillet over med-

high heat. Season steak with chili powder
and salt and pepper. Cook for 2-3 minutes
on each side, then remove from heat and
cut into 1/2-inch cubes.
3) Remove fries from oven and top with

cheese, then bake for 5 minutes or until cheese is melted. Divide among 4 plates and
top with steak, pico de gallo, guacamole, jalapenos, sour cream and cilantro. Serve
and enjoy!
STORING:
Can be stored in the fridge to eat as leftovers between 3-4 days. Steak can be frozen
in marinade up to 3 months.
NUTRITIONAL INFO: 461kcal | Carbohydrates: 18g | Protein: 26g | Fat: 34g | Saturated Fat:
8g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 16g | Cholesterol: 67mg | Sodium:
267mg | Potassium: 871mg | Fiber: 6g | Sugar: 3g | Vitamin A: 550IU | Vitamin C: 21.5mg |
Calcium: 180mg | Iron: 2.2mg
22
Sheet Pan Balsamic Chicken
INGREDIENTS:
• 6 chicken breasts, diced into small
pieces
• 1 carrot, chopped
• 1 zucchini, chopped
• 1/2 cup brussels sprouts, sliced in
half
• 2 tbsp balsamic vinegar
• 1 tbsp dijon mustard
• 4 cloves garlic minced
• 2 tsp Italian seasoning
INSTRUCTIONS:
1) Preheat oven to 450 F. Add the
ingredients to a parchment-lined
baking sheet and toss well to combine
(you can also toss in a large bowl then
add to baking sheet if that‘s easier).
2) Bake for 15 minutes, stirring halfway

through, until veggies and chicken are
fully cooked. Divide among meal prep bowls then serve and enjoy!
STORING:
Can be stored in the fridge to eat as leftovers between 4-5 days. Chicken can be
frozen up to 3 months in balsamic sauce.
NUTRITIONAL INFO: 263kcal | Carbohydrates: 8g | Protein: 31g | Fat: 12g | Saturated

Fat: 3g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 6g | Cholesterol: 83mg
| Sodium: 467mg | Potassium: 552mg | Fiber: 3g | Sugar: 4g | Vitamin A: 6700IU |
Vitamin C: 103.1mg | Calcium: 40mg | Iron: 1.6mg
23
Steak Quesadillas
INGREDIENTS:
• 4 flour tortillas
• 1 cup cheddar cheese
• 1/2 cup leftover carne asada fries toppings
• 1/2 cup red pepper, chopped
• Chopped cilantro (optional)
• Salsa & sour cream, to serve
INSTRUCTIONS:
1) Preheat oven to 400 F. Spread cheese overtop of half of each tortilla, then add in fillings.
2) Fold each tortilla over, then bake on a parchment-lined baking sheet for 10-15 minutes
until cheese is melted. Flip each quesadilla halfway through.
3) Cut each tortilla in half then serve with salsa and sour cream. Enjoy!
STORING:
Can be stored in the fridge to eat as leftovers between 2-3 days. Can also freeze them up to
2 months.
A: 1761IU | Vitamin C: 49mg | Calcium: 258mg | Iron: 2mg
24
Chicken Arugula Salad
INGREDIENTS:
• 1 cup leftover balsamic chicken
• 1 cup cooked quinoa
• 4 cups arugula
• 1 carrot, grated
• 1/2 cup red onion, sliced
• 1/2 cup red pepper, sliced
• DRESSING
• 2 tbsp balsamic vinegar
• 1 tsp dijon mustard
INSTRUCTIONS:
1) Make quinoa according to package directions.
2) Heat leftover balsamic chicken in the microwave for 1-2 minutes.
2) Add chicken to arugula, then add the rest of the veggies. Make the dressing then pour it
overtop of salad and toss to coat.
3) Serve immediately and enjoy.
STORING:
Do not recommend storing leftovers.
| Cholesterol: 14mg | Sodium: 50mg | Potassium: 542mg | Fiber: 5g | Sugar: 6g | Vitamin A:
4214IU | Vitamin C: 55mg | Calcium: 69mg | Iron: 3mg
25
Week Three
Meal Prep
26
Meals for the week
BREAKFAST
1) Sweet potato hash
3 FRESH MEALS
1) African peanut stew
2) Sweet and sour chicken
3) Chicken pasta bake
2 LEFTOVER MEALS
1) Ramen noodle bowls
2) Buddha bowls
PRODUCE PROTEINS
PROTEINS/DAIRY
GRAINS
-5 sweet potatoes -4 turkey -Basmati rice
-3 Red peppers sausages -Jasmine rice
-2 Green peppers -2 cans chickpeas -Rigatoni pasta
-2 Yellow peppers -6 chicken -2 packages
-3 Red onions breasts ramen noodles
-Kale -Mozzarella -Quinoa
-2 heads garlic cheese
-Spinach
-Cilantro
-Green onions
-Fresh basil
(optional)
-1 head broccoli
-1 bunch kale
EXTRAS SEASONINGS
SEASONINGS
-Chopped peanuts -Rice vinegar

-Vegetable broth -Soy sauce
-Peanut butter -Lemon juice
-1 can crushed
tomatoes
-Canned diced
pineapple
-Ketchup
-Brown sugar
-Marinara sauce
-Sour cream
-Tahini
28
1) Cut raw chicken for sweet 1) Make rice for peanut stew 1) Chop sweet potato and
and sour chicken into bite- and sweet & sour chicken other veggies for sweet
sized pieces potato hash
2) Make sauce for sweet &
2) Cook chicken and make sour chicken 2) Mince garlic and chop
sauce for chicken pasta bake sweet potatoes, red pepper
3) Make pasta and toss in and onions for peanut stew
olive oil for chicken pasta
bake 3) Chop peppers for sweet &
sour chicken
4) Make quinoa for buddha
bowls 4) Chop red pepper for
chicken pasta bake
5) Make dressing for buddha
bowls 5) Chop up broccoli for
ramen noodle bowls
6) Chop sweet potato and

red onion for buddha bowls
29
WEEK
THREE
RECIPES
30
Breakfast
SWEET POTATO
HASH
Makes 4 servings; 40 min prep time
INGREDIENTS:
• 2 medium-sized sweet potatoes,
diced
• 1 each red, green and yellow
pepper, diced
• 1 medium-sized red onion, diced
• 1 cup chopped kale
• 1/2 tsp each salt and pepper
• 4 turkey sausages
INSTRUCTIONS:
1) Preheat olive oil in a large skillet over
med-high heat. Add sweet potatoes
and half of chili powder, plus a sprinkle
of salt. Saute for 15-20 minutes until
softened, stirring occasionally.
2) Meanwhile, remove casings from

sausage. Add to skillet once sweet
potatoes have cooked 15 min, breaking up sausage with a spoon and cooking for 3-4 minutes until
browned.
3) Add in bell peppers, onions, and remaining chili powder and salt & pepper, cooking another five
minutes. Stir in kale and remove from heat, then divide among 4 glass meal prep bowls.
STORING:
Bowls will last in the fridge up to 5 days and freeze up to 2 months.
NUTRITIONAL INFO: 352kcal | Carbohydrates: 26g | Protein: 27g | Fat: 16g | Saturated Fat: 4g |
Polyunsaturated Fat: 3g | Monounsaturated Fat: 7g | Cholesterol: 76mg | Sodium: 433mg | Potassium:
718mg | Fiber: 5g | Sugar: 9g | Vitamin A: 13900IU | Vitamin C: 267.3mg | Calcium: 50mg | Iron: 2.2mg
31
African Peanut Stew
INGREDIENTS:
• 1 tbsp coconut or olive oil
• 2 small yellow onions, diced
• 2 sweet potatoes, cubed
• 1 tbsp curry powder
• 1 tsp cumin
• 1 tsp chili powder
• 1 tsp salt
• 2 cups vegetable broth
• 1/3 cup peanut butter
• 1 796mL can crushed tomatoes
• 1 can chickpeas, drained and rinsed
• 2 cups spinach, chopped
• 1/2 cup chopped cilantro (plus more
for garnish)
• 1/4 cup chopped peanuts
• 3 cups cooked basmati rice (optional
side)
INSTRUCTIONS:
1) Add all ingredients to slow cooker or
a large pot on the stove except for red
pepper, spinach, cilantro, peanuts and rice. Cook on low for 8 hours in the slow cooker,
or 30 min on the stove in a regular pot.
2) Within the last 15 min of cook time, add red pepper. When ready to serve, stir in
spinach and cilantro. Top each bowl with peanuts and serve with basmati rice.
STORING:
Can be stored in the fridge to eat as leftovers between 4-5 days. Can be frozen up to
3 months.
2g | Polyunsaturated Fat: 3g | Monounsaturated Fat: 6g | Sodium: 747mg | Potassium:
561mg | Fiber: 8g | Sugar: 7g | Vitamin A: 2750IU | Vitamin C: 71mg | Calcium: 70mg | Iron:
4.7mg
32
Sweet & Sour Chicken
INGREDIENTS:
• 4 medium-sized chicken breasts, diced
into 1 inch pieces
• 1 cup diced pineapple (fresh or from a
can; I used fresh)
• 3 tbsp rice vinegar
• 3 tbsp brown sugar
• 2 tbsp ketchup
• 2 tbsp low sodium soy sauce
• 1 each red, green and yellow bell
pepper, chopped
• 2 cups cooked jasmine rice
INSTRUCTIONS:
1) Add olive oil to a large skillet over high
heat. Add chicken, pineapple, rice vinegar,
brown sugar, ketchup, garlic and soy sauce.
Saute for 7-8 minutes until chicken is fully
cooked.
2) Stir in bell peppers, then saute another

5 minutes.
3) Divide among four bowls, serving with rice and topping with green onions.
STORING:
Can be stored in the fridge to eat as leftovers between 4-5 days. Can be frozen up to
3 months.
| Polyunsaturated Fat: 2g | Monounsaturated Fat: 4g | Cholesterol: 52mg | Sodium: 867mg
| Potassium: 497mg | Fiber: 3g | Sugar: 10g | Vitamin A: 1950IU | Vitamin C: 157.6mg |
Calcium: 40mg | Iron: 1.8mg
33
Chicken Pasta Bake
INGREDIENTS:
• 1 (450g) box rigatoni pasta (or 1lb)
• 2 medium-sized chicken breasts, diced
into 1 inch pieces
• 1 medium sized red onion, sliced
• 1/2 tsp each salt and pepper
• 1/2 tsp red chili flakes
• 1 (650mL) jar marinara sauce
• 1/2 cup sour cream
• 1 red pepper, diced
• 2 cups spinach, chopped
• 1 (453g) log fresh mozzarella cheese, sliced
• 10 fresh basil leaves (or chopped basil as a
garnish)
INSTRUCTIONS:
1) Preheat oven to 375 F. Cook pasta to just
before al dente, about 6-8 minutes. Drain and
set aside.
2) Meanwhile, heat olive oil in a large saucepan

over med-high heat. Add chicken and cook for
3-4 minutes. Add onions and garlic, sauteeing another 1-2 minutes. Add in marinara sauce,
sour cream, salt and pepper and chili flakes, then bring just to a boil, stirring well.
3) Stir in red pepper and spinach, and then toss pasta in sauce mixture and remove from
heat. Add pasta to a large greased 9x13 dish and then top with mozzarella cheese. Bake in
the oven for 25-30 minutes until cheese is melted and starts to brown. Remove from oven,
garnish with basil leaves then serve and enjoy!
STORING:
Can be stored in the fridge to eat as leftovers between 4-5 days. Can be frozen up to 3
months. To reheat from frozen, microwave for 6-7 minutes, or heat in 375 F oven for 30 min.
| Polyunsaturated Fat: 2g | Monounsaturated Fat: 5g | Cholesterol: 55mg | Sodium: 757mg |
Potassium: 405mg | Fiber: 4g | Sugar: 6g | Vitamin A: 5300IU | Vitamin C: 41.3mg | Calcium: 210mg
34
Ramen Noodle Bowls
INGREDIENTS:
• 1 cup leftover Sweet & Sour Chicken
• 2 packages ramen noodles
• 1 head broccoli, chopped into florets
INSTRUCTIONS:
1) Cook ramen noodles according to package directions, then drain and set aside.
2) Heat olive oil in a large skillet over med-high heat. Add broccoli, sauteeing for 1-2 minutes.
Cover with lid and let steam for 5 min.
3) Add leftover chicken, ramen noodles, soy sauce and garlic, sauteeing another 2-3 minutes
until mixture is warm. Serve and enjoy!
STORING:
35
Buddha Bowls
INGREDIENTS:
• 2 cups cooked quinoa
• 1 can chickpeas, rinsed and drained
• 1 sweet potato, cut into 1-inch pieces
• 1 red onion, chopped
• 1 cup kale or spinach, chopped
• DRESSING
• 2 tbsp lemon juice
• 2 tbsp tahini
INSTRUCTIONS:
1) Preheat oven to 450 F. Toss chickpeas and sweet potato with olive oil then season with salt
and pepper. Spread on a parchment-lined baking sheet, then roast for 45 minutes. Add onion
and kale to pan in the last 5 minutes of cook time.
2) Meanwhile, cook quinoa according to package directions and whisk together ingredients
for the dressing.
3) Serve chickpeas and veggies over quinoa, then drizzle on dressing. Serve and enjoy!
STORING:
Fat: 2g | Sodium: 37mg | Potassium: 765mg | Fiber: 11g | Sugar: 7g | Vitamin A: 6413IU | Vitamin
C: 25mg | Calcium: 115mg | Iron: 5mg
36
Week Four
Meal Prep
37
Meals for the week
BREAKFAST
1) Meal prep baked eggs
3 FRESH MEALS
1) Crockpot turkey chili
2) Thai basil chicken
3) Pasta primavera with shrimp
2 LEFTOVER MEALS
1)Chili cheese fries
2) Fried rice
38
PRODUCE PROTEINS
PROTEINS/DAIRY
GRAINS
-Asparagus -18 eggs -White rice
-Onions -Deli ham -1 lb spaghetti
-Celery -1 lb ground
-Green pepper turkey
-Corn -1 can kidney
-2 heads garlic beans
-Red chili pepper -1 can navy
-Red pepper beans
-Regular or Thai -8 boneless,
basil skinless chicken
-Red onion thighs
-1 head broccoli -1 lb shrimp
-1 lemon -Milk
-Frozen peas -Parmesan
-2 russet potatoes cheese
-1 tomato
-2 bunches green
onions SEASONINGS
SEASONINGS
-1 package frozen
veggies EXTRAS -Soy sauce
-Oyster sauce
-Lemon juice
-Butter
-1 can diced
tomatoes
-Beef or chicken
broth
-Sesame seeds
-Brown sugar
-Flour
-Sundried
tomatoes
-Sour cream
39
1) Make the egg bites for 1) Cook rice for Thai basil 1) Mince garlic and prepare
the week ahead chicken veggies for turkey chili
2) Saute ground turkey for 2) Make sauce for Thai bail 2) Prepare veggies, mince
the turkey chili chicken garlic and zest lemon for
pasta primavera
3) Cut up raw chicken thighs 3) Make the oven fries for
into bite-sized pieces the chili cheese fries (can 3) Prepare toppings for chili
reheat in 350 F oven for 5 cheese fries
4) Grate parmesan cheese minutes to crisp them back
for pasta primavera up) 4) Mince garlic and slice
green onions for fried rice
5) Defrost shrimp for pasta 4) Cook rice for fried rice
primavera
5) Grate cheese for chili

cheese fries
40
WEEK
FOUR
RECIPES
41
Breakfast
BAKED EGGS
Makes 4 servings; 15 min prep
time
INGREDIENTS:
• 2 tbsp butter
• 12 eggs
• Filling ideas
• Deli ham
• Asparagus, sliced
• Sundried tomatoes
• Arugula
• Thinly sliced mushrooms
• Spinach, chopped
• Pork or turkey bacon, cooked
and chopped
INSTRUCTIONS:
1) Preheat oven to 350 F. Grease
muffin tins with butter then crack
an egg into each muffin tin. Add
desired fillings then bake for 12-
14 minutes for semi-runny yolks.
Bake for 18 minutes for hard
yolks.
2) I have made the following flavor combos below: ham and asparagus, mushroom
and spinach, sundried tomato and arugula, bacon, and broccoli cheddar.
STORING:
Can be refrigerated up to 5 days in fridge-safe containers. To reheat, microwave for 1-2
minutes on high. Freeze up to 3 months and microwave for 5 min per 2 eggs.
NUTRITIONAL INFO:160kcal | Carbohydrates: 1g | Protein: 11g | Fat: 12g | Saturated Fat:

5g | Cholesterol: 338mg | Sodium: 159mg | Potassium: 121mg | Sugar: 1g | Vitamin A:
595IU | Calcium: 49mg | Iron: 1.5mg
42
Crockpot Turkey Chili
Makes 4 servings; 6 hours total time
INGREDIENTS:
• 1 lb ground turkey or ground chicken
• 2 yellow onions, diced
• 3 celery stalks, chopped
• 1 green pepper, diced
• 1 cup corn
• 1 can kidney beans, rinsed and drained
• 1 can navy beans, rinsed and drained
• 1 tsp cumin
• 1 tsp paprika
• 1 tsp coriander
• 1 tsp salt
• 1/2 tsp pepper
• 1 (796mL) can diced tomatoes
• 2 cups beef or chicken broth (add beef
for more flavour)
INSTRUCTIONS:
1) Heat olive oil over med-high heat. Add
ground turkey and saute for 2-3 minutes
until lightly browned.
2) Add turkey to Crockpot along with the rest of ingredients (minus the toppings).
Cook on high for 3 hours or on low for 6 hours. Serve chili in large bowls, then add
toppings of choice. Serve and enjoy!
STORING:
Chili will last in fridge up to 5 days, and can be reheated in the microwave for 2-3
minutes. It can also be frozen up to 3 months in glass bowls. Reheat from frozen for
6-7 minutes, stirring halfway through.
1g | Cholesterol: 62mg | Sodium: 1131mg | Potassium: 784mg | Fiber: 4g | Sugar: 6g |
43
Thai Basil Chicken
INGREDIENTS:
• 2 cups cooked white rice
• 8 boneless skinless chicken thighs, diced
into 1-inch pieces (about 1.5 lbs)
• 3 shallots or 1 medium-sized onion, diced
• 1 red chili pepper, de-seeded and finely
diced
• 1 pinch salt
• 1 red pepper, diced
• 2 cups Thai or regular basil
• Sesame seeds & lime wedges for garnish
(optional)
• SAUCE
• 4 tbsp low sodium soy sauce
• 2 tbsp oyster sauce
• 2 tbsp brown sugar
INSTRUCTIONS:
1) Mix all sauce ingredients together in a
small bowl and set aside. Meanwhile, get rice
cooking in a rice cooker while making the rest
of the recipe.
2) Heat olive oil in a large skillet over medium-high heat. Add chicken, shallots (or onion),
chili pepper and a pinch of salt, sauteeing for 4-5 minutes until chicken is lightly browned.
Add red pepper and cook another 2 minutes until peppers are tender.
3) Add sauce and saute for 2 minutes until chicken is completely heated through. Turn off
heat and stir in basil leaves.
STORING:
| Polyunsaturated Fat: 3g | Monounsaturated Fat: 8g | Cholesterol: 80mg | Sodium: 1534mg |
Potassium: 354mg | Fiber: 1g | Sugar: 10g | Vitamin A: 1050IU | Vitamin C: 51.2mg | Calcium: 30mg
| Iron: 2.2mg
44
Shrimp Pasta Primavera
INGREDIENTS:
• 1 box spaghetti
• cup About 1/4reserved pasta water
• 2 tbsp butter
• 1/2 red onion finely chopped
• 1 lb frozen shrimp deshelled and defrosted
• 1 head broccoli florets chopped
• Zest of 1 lemon
• 1 tsp salt
• 1/2 tsp pepper
• 1/2 tsp red chili flakes
• 1 tsp lemon juice
• 1 tbsp flour
• 1/2 cup 2% milk
• 2/3 cup grated parmesan cheese
• 1 in small jar sundried tomatoes sliced
• 1/2 cup frozen peas defrosted
INSTRUCTIONS:
1) Heat a large pot of boiling water on high heat.
When boiling, cook spaghetti for about 8 minutes
until al dente.
2) Meanwhile, defrost and peel shrimp and prepare veggies. In a large pan, heat butter over medium-
high heat. Add garlic and onions and sauté for 30 seconds. Add shrimp, broccoli, lemon zest, salt,
pepper and red chili flakes, cooking for 2-3 minutes until shrimp starts to grow pink.
3) Add flour, milk and cheese, whisking to get rid of lumps. Add sundried tomatoes and peas, cooking
for another 3-4 minutes until sauce starts to thicken. Add pasta and a little bit of reserved pasta
water, then cook on high for 2-3 minutes, tossing until well mixed.
STORING:
Can be stored in the fridge to eat as leftovers between 4-5 days. Can be frozen up to 3 months.
NUTRITIONAL INFO: Calories: 528kcal | Carbohydrates: 74g | Protein: 35g | Fat: 10g | Saturated Fat: 5g |
Cholesterol: 212mg | Sodium: 1253mg | Potassium: 956mg | Fiber: 7g | Sugar: 9g | Vitamin A: 1088IU |
Vitamin C: 104mg | Calcium: 339mg | Iron: 5mg
45
Chili Cheese Fries
INGREDIENTS:
• 1 cup leftover chili
• 2 russet potatoes
• 1 tsp salt
• 1/2 tsp pepper
• TOPPING
• 1 tomato, seeded and diced
• 1/2 cup shredded cheddar cheese
• Green onions chopped
• Sour cream
INSTRUCTIONS:
1) Preheat oven to 450 degrees.
Slice potatoes so that they are as thin as
possible. Toss potatoes in olive oil, salt
and pepper, and then spread on baking
sheets.
2) Bake fries for 20 minutes, flipping

halfway through.
3) Reheat chili while fries are in oven.
4) When fries are finished, change oven

settings from bake to broil. Plate fries by stacking them on top of each other on oven-safe
plates. Ladle chili overtop, then sprinkle cheese and place in oven for about 2-3 min until
cheese is melted. Finish with your favourite toppings, and serve right away while the cheese
is melted and hot!
STORING:
46
Fried Rice
INGREDIENTS:
• 1 tbsp butter
• 1 cup leftover Thai Basil Chicken
• 2 cups cooked rice
• 2 eggs
• 1 package frozen vegetables, defrosted
INSTRUCTIONS:
1) Cook rice according to package directions and set aside. You can also use leftover rice.
2) Heat butter in a large skillet over high heat. Add leftover Thai Basil Chicken, garlic and soy
sauce, then stir in rice. Saute for 6-7 minutes until rice is heat through.
3) Make a whole in the centre of the rice, then crack eggs and scramble. Toss in with the rest
of the rice then stir in the vegetables and green onions. Serve and enjoy!
STORING:
Can be stored in the fridge to eat as leftovers between 3-4 days. Will also freeze up to 2 months.
A: 4885IU | Vitamin C: 12mg | Calcium: 57mg | Iron: 2mg
47
Bonus snack ideas
1) Turkey pepperettes
2) Apple slices and peanut butter
3) Small handful of salted peanuts
4) Greek yogurt and mango
5) Trailmix
6) Kale chips
7) Cheese sticks or Babybell cheeses
8) Carrots and dip
9) Cucumber and tzatziki
10) Beef jerky - look for grass-fed and organic
11) Protein shake (made with frozen fruit & whey protein)
12) Green smoothie (apple, banana, spinach, yogurt)
13) Energy bites (homemade or store-bought)
14) Whole wheat pita and hummus
15) Roasted chickpeas or pumpkin seeds
16) Protein bar
17) Guacamole & sliced red pepper
18) Avocado toast
19) Nitrate-free deli turkey or ham
20) Popcorn
21) Hard-boiled eggs
22) Cheese, crackers, pickles and olives
23) Store-bought falafels
24) Edamame and sea salt
25) Raw almonds
26) Canned tuna
27) Banana and peanut butter rolled in whole-grain wrap
28) Caprese skewers (bocconcini, cherry tomatoes, basil)
29) Tortilla chips, veggies and salsa
30) Orange segments, Greek yogurt and coconut chips
31) Frozen chicken dumplings
32) Scrambled eggs
33) Bean salad
34) Mini pizzas on whole wheat wraps

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Meal Prep

4-Week Meal Prep Plan

Most people think meal prep is a whole day ordeal where

There are 4 weeks‘ worth of planned out meals, prep ahead

Each week, you‘ll grab your meal plan, do your shopping,

Each week is broken down into four parts:

1) MEAL PLAN: You‘ll get 7 days‘ worth of meals with

We will have another TWO no-recipe meals to use up

2) SHOPPING LIST: Everything you need for the week is

PROTEINS STARCHES PRODUCE

5) Prepare veggies for the

2) Once you have mixed up

3) Let jars sit in the fridge for at least 2 hours, or overnight.

NUTRITIONAL INFO: Calories: 366kcal | Carbohydrates: 37g | Protein: 18g | Fat:

2) Preheat oven to 400 F. Cut zucchini in half

2) In the last half hour of cooking time,

• 1 cup leftover Crockpot chicken fajitas

1) Cook rice in a rice cooker according to package directions.

PROTEINS STARCHES PRODUCE

2) Add olive oil to a large skillet over med-

3) Remove fries from oven and top with

2) Bake for 15 minutes, stirring halfway

NUTRITIONAL INFO: 263kcal | Carbohydrates: 8g | Protein: 31g | Fat: 12g | Saturated

2) Heat leftover balsamic chicken in the microwave for 1-2 minutes.

3) Serve immediately and enjoy.

-Chopped peanuts -Rice vinegar

PROTEINS STARCHES PRODUCE

6) Chop sweet potato and

2) Meanwhile, remove casings from

2) Stir in bell peppers, then saute another

2) Meanwhile, heat olive oil in a large saucepan

PROTEINS STARCHES PRODUCE

5) Grate cheese for chili

NUTRITIONAL INFO:160kcal | Carbohydrates: 1g | Protein: 11g | Fat: 12g | Saturated Fat:

2) Bake fries for 20 minutes, flipping

3) Reheat chili while fries are in oven.

4) When fries are finished, change oven

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