THE

MEAL PREP
MANUAL
SAMPLE
 Teppanyaki Steak,
Chicken & Vegetables
Steak, chicken, and vegetables cooked in a teppanyaki-esque style
to resemble the meals served at teppanyaki restaurants. This is a
great way to get a variety of vegetables and lots of protein.

PREP TIME COOK TIME

10 Minutes 25 Minutes

PER SERVING
$4.04
615 Cals

Carbs Fat
13g 31g

Protein
71g

1
Ingredients
•2 lbs of sirloin steak
•1 lb of chicken breast
•3 Tbsp soy sauce
•3 Tbsp butter
•1 bunch of broccoli
•½ lb of carrots
•1 8oz package of mushrooms
•1 large zucchini
•1 medium sweet onion
•1 Tbsp garlic
•1 Tbsp ginger
•Sesame seeds
•3 Tbsp olive oil
Preparation
•Take your steak out of its packaging and rest on a plate at room temperature while
you prepare the vegetables.
•Wash all your vegetables. Cut the broccoli into florets and steam for around 3 min-
utes so they are just beginning to become soft. You will finish the cooking with the
rest of the vegetables.
•Quarter the mushrooms, peel and chop the carrots into thin slices about 1/8” thick,
cut the zucchini into strips about 3” long and ¼” thick, chop the onion so you have 1”
pieces.
•Pound the chicken so it is of even thickness throughout.
•Use a cast iron pan or a grill pan to cook the meat, if you don’t have one, whatever
you have will work fine.
•Heat the pan over medium high – high heat and add 1 tbsp of olive oil. Season both
sides of your steak with salt and pepper. Add to the pan and cook for 3 minutes on
each side. You want a hot pan so you get a good sear on the meat.
•Add ½ Tbsp of butter over the steak and baste for 1 minute off the heat. Once it is
cooked, put it on a plate to rest until the rest of your food is cooked.
Preparation
•Season the chicken lightly with salt and
pepper and add to the pan and cook for
3-5 minutes on each side. Then remove it
from the heat and cut it into 1 inch cubes.
•Add the chicken back to the pan to finish
cooking at add ½ Tbsp of butter, 1 Tbsp of
soy sauce, and a sprinkle of sesame
seeds.
•In a large skillet heat 1 Tbsp of olive oil
and add the onion, garlic, and ginger. Let
cook for 1-2 minutes and add the carrots.
After another 1-2 minutes add the
mushrooms, zucchini and broccoli. You
want to cook it in stages to allow the
harder vegetables to become soft. If you
need to use two skillets to prevent over-
crowding, do so.
•Add in 2 Tbsp of soy sauce and butter to the vegetables and mix. Sprinkle with pep-
per to taste.
•Cut the steak into 1 inch cubes. If it is still too rare for you liking, remember that it
will cook in the microwave upon reheating.
•To each of your containers, add 75g of both steak and chicken, and around 150g (1/5)
of your vegetable mixture
 Chicken
Fajitas
Chicken breast marinated in olive oil, chili powder, and lime juice
cooked with a mixture of red /green peppers and onions and
serve over sweet potato “rice”.

PREP TIME COOK TIME

40 Minutes 25 Minutes
(30 Min Inactive)
PER SERVING
$3.14
397 Cals

Carbs Fat
19g 17g

Protein
42g

6
Ingredients Preparation
•2 lbs chicken breast •Cut the chicken into thin strips 1/4-
•2 Tbsp garlic 1/2” thick
•2 tsp oregano •In a large bowl add the chicken, gar-
lic, oregano, coriander, 1 tsp cumin,
•5 Tbsp olive oil 1 Tbsp chili powder, 2 Tbsp of oil and
•Juice of 1 lime 1 tsp salt. Mix thoroughly and refrig-
•1 large red pepper erate for 30 minutes.
•2 medium green peppers •While the chicken is marinating, peel
the sweet potatoes and finely chop
•1 medium yellow onion them using a food processor so it is
•2 medium sweet potatoes in very small pieces, resembling
•1 tsp cumin rice. Add to a pot of boiling water
and cook until soft. Season with salt,
•1 tsp coriander pepper, and chili powder to taste.
•2 Tbsp chili powder •If you have a cast iron pan, use it to
•Salt and pepper cook the peppers and chicken. Heat
it over medium high heat.
•Add 1 Tbsp of oil to the pan and cook the
peppers and onions until they are soft.
Cook in batches if necessary. Season
with salt, pepper, and chili powder to
taste.
•After the peppers and onions have
cooked add another tablespoon of oil to
the pan and cook the chicken, again
cooking in batches if necessary.
•Once all the chicken is finished cooking,
add all the peppers, onions, and chicken
back to the pan and add lime juice.
•To each of your containers add 1/5 of the
sweet potato rice and meat and pepper
mixture, around 100g and 200g
respectively.
 Buffalo
Chicken Dip
This dish is best utilized as a snack. You can eat it as a dip with
carrots/celery/bell peppers or heat it up and eat it by itself.

PREP TIME COOK TIME

20 Minutes 3 Hours
(Inactive)
PER SERVING
$1.29
271 Cals

Carbs
4g Fat
11g

Protein
39g

9
Ingredients
•2 lbs of shredded chicken breast
•1 ½ cups cottage cheese
•1 ½ cups plain Greek yogurt
•6 slices of bacon
•1 cup of chopped kale
•5 Tbsp buffalo sauce
Preparation
•Add the chicken and ½ cup of water to a crock pot and cook on high for 3 hours or until cooked.
•While the chicken is cooking, chop up some kale leaves until you have 1 cups worth. Use a food processor if
you have one, you want it very small.
•Heat a skillet over medium high heat and cook 6 slices of bacon. When the bacon is cooked, remove it from
the pan and pat with paper towels. Keep the bacon fat in the pan.
•Add the kale to the bacon fat and cook until it has shrunken and is crisp, around 3-5 minutes. CAUTION: Use a
lid to shield yourself from splatters when you add the kale. The wet kale can mix with the hot oil and splatter
easily.
•Drain all the excess fat from the kale. Using the back of a spoon or spatula, try and squeeze out as much
grease as possible.
•Chop the bacon up into small pieces and set aside with the kale.
•Once the chicken has cooked, transfer it into a large bowl and shred thoroughly with two forks. Allow the
chicken to cool before mixing in the remaining ingredients. Once it has cooled, mix all of the ingredients
together until incorporated.
•The recipe makes 10 servings of 100-120g.