10 BEST

RECIPES

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As bloggers and business owners, no day is ever the same. Yes sometimes it means
we have the freedom and flexibility to prepare meals at home during the day or catch
our favorite workout classes at odd hours. But it also means we need to create our own
structure so that we still make time for ourselves despite our (sometimes crazy) work
and travel schedules. Just like you, there are days when our only exercise is walking
between errands or days when we default to cereal for breakfast (and lunch and
dinner). That’s life, and it happens. But we’ve worked hard to establish strategies that
will bring us back to our food and fitness routines when they veer off course.
That’s when we employ MEAL PREP!

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MEAL
PREPPING
Seriously, preparing great-tasting food in advance is key to having the
energy we need to be more creative, productive and feel more balanced
in our lives. And we’re giving away all our secrets in this guide!

Meal prep is wonderful because it can save you both time and money,
but also help keep what you’re eating healthy — since you’ll know
exactly the ingredients you cook with. If you’re trying to reach a goal,
meal prepping helps to keep you accountable since you’re less likely to
reach for that bag of chips or fast food!

Bottom line: Meal prep enables you to use ingredients you already have plus ensures
you’ll always have something good to reach for when hunger strikes!

In this guide, we’ve compiled 10 of our absolute FAVORITE meal prep

recipes to share with you with tips and tricks along the way. But don’t
just take our word for it, try them yourself and you’ll see that healthier
meals are anything but boring or bland! Feel free to mix and match as
you see fit.

Xoxo,

Monique & Lee

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 finding time
Contrary to popular belief, you don’t have to crank it all out on a Sunday
nor do you have to spend hours in the kitchen to get your meals ready
for the week. One of the most difficult parts of meal prep is carving out
time in your schedule, but an hour or two each week is a small amount
of time in exchange for what you’ll get out of it.

MAKE A PLAN • Simply put together a plan of your weekly meals (allowing flexibility
for that thing called life)
• Make a note of when you’ll assemble each one. That way, you’ll know
if you need to cook a big batch of quinoa, throw a few ingredients in
the slow cooker or pre-chop some veggies.

It’s all about the simple tasks that will make each meal even easier. And
guess what? Meal prep isn’t just about lunch and dinner! Breakfast,
snacks and dessert are something you can prepare ahead of time too! In
fact, Monique and Lee are known to keep energy balls and cookie bars
in their freezer at all times.

IDEA Our favorite way to meal prep? Invite a few girlfriends over or
have your significant other join you in the kitchen and help chop,
prep and divide!

get creative
The trick to keep your meals interesting and creative, is to switch up
Change is good what you’re eating every week or two. Who wants to eat the same thing
all the time any way? Not us! That’s part of the reason we created
this e-book. We want to provide you with easy, approachable (but still
incredibly tasty!) recipes to keep you on track!

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 meal prep
tips
• We love sticking to this easy formula when it comes to meals: 4-6oz
protein + 1 cup veggies + 1 cup of a grain or healthy carb (like sweet
potatoes)

roast veggies • Remember you can easily roast veggies a bunch of veggies on a
large baking sheet at 400 degrees for 15-20 minutes. Toss them in
olive oil, garlic and salt for delicious flavor. Don’t let those veggies
go to waste!

• Microwaving a sweet potato takes no time at all and is such a great

healthy carb to enjoy. Top it with almond butter and cinnamon!

• Soups are often the easiest because you can make a big batch and
freeze or divide them into containers without mix and matching.
Slow cookers soups make this even easier.

• It’s always a good idea to have cooked quinoa or brown rice on hand
cook rice
for when you need to quickly throw a lunch or dinner together. Toss
with roasted veggies and beans for a quick, tasty meal!

• For breakfast, we love freezing homemade waffles, pancakes or

muffins or something easy. Overnight oats are also another favorite!

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Peanut butter and jelly
oatmeal bake

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 Pe a n ut B ut t e r and Jelly Oatmeal Bake
Incredible Peanut Butter and Jelly baked oatmeal full of whole grains.
The perfect way to enjoy a childhood favorite for breakfast. Over 8g
protein per serving.

INGREDIENTS
1 1/2 tablespoons melted and cooled coconut oil
1/2 cup natural drippy peanut butter (creamy or chunky)
1 tablespoon pure maple syrup or honey
1 egg, slightly beaten
1 1/2 cups almond milk
1 1/2 cups gluten free oats
1/2 teaspoon baking powder
1/2 teaspoon cinnamon
1/8 teaspoon salt
1/4 cup low sugar strawberry or raspberry jam

Directions
1. Preheat oven to 350 degrees F. Grease a large skillet or 8x8
inch baking pan with coconut oil or generously spray with
nonstick cooking spray.
2. In a large bowl, add in melted and cooled coconut oil, peanut
butter, maple syrup, egg and almond milk. Whisk together until
well combined and no large lumps of peanut butter remain.
Fold in oats, baking powder, cinnamon and salt. Pour into
prepared skillet/pan and make sure oatmeal is evenly spread
out. Drop jam by teaspoonful onto oatmeal bake, then very
gently swirl with a knife. Bake for 30-35 minutes until barely
golden brown. Cut into 6 servings and enjoy with almond milk.

Notes:
• Leftovers should be kept in the fridge for up to a week. Feel
free to bake in individual muffins tins for an easy portable
breakfast. Use muffin liners.
• To make vegan: Use a flax or chia egg instead of a regular egg.
Make sure to use maple syrup instead of honey.

Nutrition: (1/6 slice serving): 279 calories, 17g fat, 25g carbs, 6g sugar, 4g fiber, 9g protein

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black bean breakfast burrito

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Bl ack Be an B r e ak fa s t
Burri to s
INGREDIENTS
For the Sweet Potatoes
3 cups sweet potatoes, peeled and chunked
2 tablespoons olive oil
1 teaspoon garlic powder
1 teaspoon chili powder
1 teaspoon ground cumin
sea salt, to taste
For the Black Bean Mash
2.5 cups black beans
2 tablespoons tahini
1 teaspoon cumin
juice from a half lime (~ 2 tablespoons)
¼ teaspoon sea salt
¼ cup olive oil
For the Eggs
8 eggs, large
splash of milk, any kind
½ tablespoon EVOO
½ yellow onion, finely diced
salt and pepper, to taste
Other
8 whole wheat tortillas
8 tablespoons (1/2 cup) green chiles
8 tablespoons (1/2 cup) harissa sauce
8 tablespoons (1/2 cup) of corn
8 tablespoons (1/2 cup) chopped onion
DIRECTIONS
For the Sweet Potatoes
1. Preheat oven to 400ºF and drizzle about 2
tablespoons of olive oil on a baking pan.
2. Prep sweet potatoes by dicing them into 1-inch
chunks. Spread on pan and season with spices.
3. Use your hands to toss the sweet potatoes so
that they are evenly covered in the olive oil and
spices. Roast for 20-25 minutes or until you can
pierce with a fork. Set aside
For the Black Bean Mash
4. Place all ingredients in a high speed food
processor and process on high until smooth.
Add more olive oil if you need to thin your paste
out. ***Place about half the black bean paste in
a tupperware to eat later, you’ll only use about
half of it for this recipe!
For the Eggs
5. Prep scrambled eggs by heating about ½
tablespoon of EVOO in a large pan. Add in
yellow onion and sauté until almost translucent.
6. Crack 8 eggs into a bowl and add a splash of
milk. Whisk. Then, add into pan and cook for
a few minutes, scraping the sides often with
a spatula until cooked. Season with salt and
pepper to taste.
Assemble
7. Lay out 8 tortillas on your counter top. Spread
on about a tablespoon of black bean mash and
a tablespoon of harissa sauce onto each tortilla.
Then, add sweet potatoes, egg, a tablespoon
of corn, a tablespoon of green chiles, and a
tablespoon of chopped onion.
8. Wrap like a burrito and eat immediately or
*freeze later.
Nutrition (1 burrito): 441 calories, 15g fat, 60g carbs, 7g
sugar, 8g fiber, 16g protein
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Butternut Squash and Kale Salad
with Pomegranate, Toasted Almonds + Goat Cheese
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Buttern ut S q uas h an d K a le Sa la d wi t h
Pome g ra n at e , T oas t e d A lmon ds + Goat Ch e e se
INGREDIENTS
For the salad:
1 1/2 pound butternut squash, cubed (about
4 cups cubed)
1 teaspoon olive oil
3 cloves garlic, minced
1/2 teaspoon McCormick Ground Turmeric
1/4 teaspoon salt
1 large bunch of Tuscan kale, stemmed and
finely chopped (about 6 cups chopped kale)
1/3 cup pomegranate seeds
For the dressing:
2 tablespoons olive oil
1 tablespoon fresh orange juice
1 tablespoon apple cider vinegar
1 teaspoon dijon mustard
1 teaspoons honey
Freshly ground salt and pepper, to taste
For the topping:
1/4 cup toasted sliced almonds (can also use
a mix of pumpkin & almonds seeds)
1/4 cup goat cheese crumbles
DIRECTIONS
1. Preheat oven to 350 degrees F. Place cubed butternut
squash on baking sheet, drizzle 1 teaspoon olive
oil over the top then add garlic, turmeric and salt.
Toss to evenly coat the butternut squash with oil
and spices. Spread butternut cubes evenly around
pan and roast for 20-25 minutes until squash is fork
tender.
2. While the butternut squash is cooking, chop your
kale if you haven’t already and add it to a large
bowl. Next prepare your dressing: In a small bowl
add the following: olive oil, orange juice, apple
cider vinegar, dijon mustard and honey; whisk until
smooth. Pour dressing all over the chopped kale and
use your (clean) hands to gently massage the dressing
into the kale for a few minutes. This helps removed
any bitterness from the kale and adds flavor of the
leafy green.
3. Once butternut squash is done cooking, add it to
the kale along with the pomegranate seeds; toss to
combine.
4. Pour into 4 salad bowls, or 1 large bowl for sharing.
Before you serve the salad, top with toasted almonds
and goat cheese crumbles. (Tip: Don’t add the goat
cheese or almonds until you are ready to eat.)
Notes:
• TO MAKE AHEAD OF TIME: Salad can be
made a day ahead of time. Just top with almonds
and goat cheese once ready to serve.
• To make this a full meal: Add 4 oz grilled chicken
(or protein of choice!). If you’re really hungry and
want to skip the meat, just divide the salad into two
portions instead of four.
Nutrition (1/4 serving): 280 calories, 14g fat, 34g carbs, 10g
sugar, 8g fiber, 9g protein
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CROCK-POT CHICKEN ENCHILADA SOUP
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 C ro ck -Po t Chicken Enchilada Soup
INGREDIENTS
2 large chicken breasts
1 cup Ancient Harvest Tri-Color Harmony Quinoa, uncooked
1 15 oz. can black beans, rinsed
1 15 oz. can kidney beans, rinsed
1 15 oz. can white northern beans, rinsed
1 15 oz. can sweet corn
1 28 oz. can diced tomatoes
1 4 oz. can diced green chilies
4 cups low sodium chicken broth
2 cups water*
2 cups enchilada sauce (I used Frontera Foods)
4 tablespoons chili powder
2 teaspoons garlic powder
salt, to taste

Directions
1. Place 2 large chicken breasts on the bottom of a large
crock-pot. Then, place the rest of the ingredients on top.
2. Turn crock-pot to high and let cook for 3 hours.
3. Then, remove chicken breasts and shred with 2 forks. Place
back in the crock-pot and let cook for an hour longer.
4. Top with fresh avocado, shredded cheese, and tortilla chips

Nutrition: (1/8 slice serving): 391 calories, 5g fat, 61g carbs, 8g sugar, 14g fiber,
30g protein

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Whole Wheat Honey-Jalapeno
Cornbread Chicken Tamale Pie
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Co rnbread C h i c k e n
Ta m a le P i e
This chicken tamale pie is another one of those DIRECTIONS
recipes that has given me pure joy. I make it often 1. Preheat oven to 350 degrees F. Heat olive oil in large
cast iron skillet over medium high heat,
during the weekdays, serving it with fresh guacamole 2. Add onions and sauté for 3-5 minutes until
translucent and tender. Next, add in the ground
and hot sauce. chicken and cook for 5-7 minutes or until meat is
no longer pink.
3. Stir in corn, tomato sauce, garlic, chili powder,
INGREDIENTS oregano and cumin. Add salt and pepper to taste
then reduce heat to medium-low and simmer for 10
1 teaspoon olive oil
minutes while you make the cornbread topping.
1 yellow onion, diced
4. To make the cornbread topping: In a large bowl,
1 pound lean ground chicken or turkey (at least whisk together the flour, cornmeal, baking powder
93% lean) and salt. Set aside. In a separate medium bowl, whisk
1 cup frozen organic sweet corn the egg, honey, oil, applesauce and almond milk
1 (15 oz) can tomato sauce together until well combined. Add wet ingredients
3 cloves garlic, minced to the dry ingredients and mix until just combined.
2 teaspoon chili powder Fold in diced jalapeños and corn.
1 teaspoon dried oregano 5. Remove skillet from heat. Sprinkle cheese on top
3/4 teaspoon cumin of meat mixture. Pour cornmeal topping over the
Freshly ground salt and pepper cheese & meat mixture and spread evenly towards
1/2 cup whole wheat pastry flour the edges of the skillet. Top the batter with a few
slices of jalapeños. Bake for 25-28 minutes until
1/2 cup yellow cornmeal
cornbread is slightly golden brown on the edges and
2 teaspoons baking powder
filling is bubbling. Serve with guacamole, cilantro,
1/4 teaspoon salt sour cream/Greek yogurt and hot sauce. Serves 6.
1 large egg
2 tablespoons honey Notes:
1 tablespoon olive oil (melted coconut oil would • To make dairy free: Leave out the cheese.
also be great) • To make this recipe vegan: Instead of turkey, use 1
1 tablespoon unsweetened applesauce can of black beans. You can also use a flax egg in
1/2 cup unsweetened almond milk the cornbread topping, but may need to reduce the
1 jalapeño, seeded and diced almond milk to 1/3 cup.
1/2 cup frozen organic sweet corn • To make this recipe gluten free:: Use a 1:1 gluten
1/2 cup shredded Mexican cheese blend free all purpose flour in place of the whole wheat
pastry flour.
• Don’t have a skillet? No worries! Just cook everything
For garnish: Jalapeño slices, avocado or
as directed, then transfer the meat mixture to an 8
guacamole, cilantro, Greek yogurt/sour cream, or 9 inch greased baking pan.
hot sauce
Nutrition (1/6 serving): 338 calories, 12g fat, 38g carbs, 10g
sugar, 5g fiber, 22g protein

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MEAL PREP CARNITAS
BURRITO BOWLS
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CA RNI TA S B UR R I T O B OWLS DIRECTIONS
Take an hour and make these delicious meal prep For the Carnitas
1. Place pork loin and minced garlic into your
carnitas burrito bowls so that you can have an easy crock-pot and turn to high. Cook for 2
on-the-go meal ready for during the week! hours. (Alternatively, turn to low and slow
cook for 6-8 hours). Remove pork loin and
shred with 2 forks. Place shredded pork
INGREDIENTS into a large bowl and add in the rest of the
For the Carnitas carnitas ingredients and mix.
1 pound pork loin For the Street Corn
1 tablespoon minced garlic 2. Mix together all ingredients in a medium
1 tablespoons orange juice size bowl.
⅓ cup lime juice For the Cilantro Lime Brown Rice
3 teaspoon cumin
2 teaspoons smoked paprika
3. In a medium sized pot, on medium/high
salt and pepper, to taste heat, bring 2 cups of brown rice and 4 cups
¼ cup green chiles of water to a rolling boil. Then, reduce heat
to low and cover for about 35 minutes or
For the Street Corn until all of the water is evaporated.
1 can yellow sweet corn 4. Transfer brown rice to a medium sized
2 tablespoons lime juice
½ tablespoon apple cider vinegar
bowl and let cool in the fridge for about 30
2 tablespoons chopped cilantro minutes.
⅓ cup red onion, finely chopped 5. Once the rice has cooled a little bit, cut a
⅓ cup cojita cheese, crumbled lime in half and squeeze lime juice onto rice.
½ teaspoon paprika Do this with both sides of the lime and mix.
salt and pepper, to taste 6. Then, chop fresh cilantro. Add about ½
Cilantro Lime Brown Rice
cup of chopped cilantro to your rice. (I just
2 cups brown rice, uncooked grabbed a handful and that worked perfectly.)
4 cups water or (1/4 cup lime juice) 7. Next, add in 1 teaspoon of minced garlic
1 lime and 1 teaspoon of sea salt and MIX. Serve
½ cup fresh cilantro, chopped unpacked warm.
1 teaspoon sea salt To Assemble Bowls
1 teaspoon garlic, minced
8. Place about 2 cups of romaine lettuce on
Other Ingredients the bottom of your bowl. Then add ¼ of
Black beans the meat (4 oz.), about ¾ cups cilantro lime
4-8 cups Romaine brown rice, ½ cup street corn, and ¼ cup
Lime wedges black beans. Serve with fresh lime and more
cojita!

Nutrition (1/4 serving): 407 calories, 18g fat, 29g carbs, 5g

sugar, 12g fiber, 32g protein

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 NUT FREE Granola Bars
with Quinoa, Dried Figs & Dark Chocolate

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nut f ree g r a n ol a b a r s wi t h qui n oa , dri e d fi gs, and
da rk choc ol at e
INGREDIENTS DIRECTIONS
1/2 cup old fashioned rolled oats (gluten free, 1. Preheat oven to 325 degrees F. Add oats,
if desired) quinoa, sunflower seeds and pumpkin seeds
1/2 cup uncooked quinoa to a large baking sheet and spread around
1/4 cup raw sunflower seeds evenly. Once oven is preheated, toast the
1/4 cup raw pumpkin seeds oats and quinoa for 8-10 minutes. Once
1/2 cup organic or homemade sunflower done toasting, pour oats and quinoa into a
butter medium bowl and set aside.
1/3 cup honey (or coconut palm syrup if 2. While quinoa and oats are toasting, add
vegan) sunflower butter, honey, vanilla, cinnamon
1 teaspoon vanilla and sea salt to medium saucepan over low
1/2 teaspoon cinnamon heat. Stir every so often until the mixture is
1/4 teaspoon sea salt smooth and creamy. Remove from heat and
1/4 cup flaxseed meal allow to cool for a few minutes, then add to
1 tablespoon chia seeds the bowl with the oats and quinoa. Stir well
1/2 cup black mission dried figs, coarsely to incorporate. Fold in flaxseed meal, dried
chopped figs and chia seeds.
1 tablespoon dark chocolate chips (vegan, if 3. Line an 8x4 or 9x5 inch loaf pan with
desired) parchment paper; pour mixture in and
spread out evenly, then press mixture down
in the pan very firmly.
4. Next melt chocolate chips for 20 seconds in
the microwave or over low heat in a saucepan
on the stove top. Drizzle over bars. Place pan
in freezer for 30 minutes or until mixture has
hardened. Remove bars from pan and cut
into 10 bars. Store bars in the fridge. Enjoy!

Notes: If you’re not allergic to nuts, feel free to

also sub out the seeds for any kind of nut you
desire. Same goes with the nut butter!

Nutrition: (1/10 bars): 223 calories, 11g fat, 29g carbs, 13g sugar,
5g fiber, 6g protein

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peanut butter balls

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 Pe a n ut Butter Balls
INGREDIENTS
1 cup pitted medjool dates (~15)
2 cups rolled oats
1 cup peanut butter, drippy
½ cup honey
1 teaspoon vanilla extract
pinch of sea salt
optional: melted dark chocolate

Directions
1. Place rolled oats in a high speed food processor and process on
high for about a minute until you’ve formed oat flour. Then,
add the rest of the ingredients and process for another 1 to 2
minutes until your dough is formed. It should look and feel
like cookie dough. Using a 1 tablespoon scooper, scoop out
dough and then roll between your palms to form your balls.
Sprinkle with some sea salt and an optional drizzle of melted
dark chocolate.

Notes:
Storage: For best results, lay balls on a cookie sheet and place into
the freezer for 2 hours. Then, transfer into a gallon-size freezer-
safe bag and store in the freezer.

Nutrition: (1 ball): 97 calories, 4g fat, 13g carbs, 11g sugar, 1g fiber, 2g protein

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 Healthy 4-Ingredient
Reeses peanut butter Eggs

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 he a lt hy re e se’s p eanut butter eggs
Make these easy healthy reese’s eggs made with only 4 simple
ingredients. They’re low carb, gluten free, low sugar and have a glorious
peanut butter middle!

INGREDIENTS
2/3 cup natural drippy peanut butter (just peanuts & salt)
1 tablespoon pure maple syrup
1-2 tablespoons of coconut flour
3.5 ounces 72% dark chocolate bar, vegan if desired
Optional: Coarse sea salt, for sprinkling on top

Directions
1. In a medium bowl, mix together peanut butter, maple syrup
and 1 tablespoon of coconut flour. Add another tablespoon of
coconut flour if the batter is runny. The peanut butter mixture
should be sticky like a wet cookie dough.
2. Use a cookie scoop to drop peanut butter mixture by the
tablespoonful onto a parchment lined small baking sheet.
Slightly flatten the top of each with your fingertips. Place
baking sheet in the freezer for 20 minutes.
3. After 20 minutes, melt the chocolate bar in a small saucepan
over very low heat, stirring frequently. Transfer melted
chocolate to a small warm bowl. Quickly use a fork to dip each
peanut butter egg into chocolate. Make sure to coat evenly.
Transfer back to parchment lined baking sheet and sprinkle
with a little coarse sea salt if desired. Immediately place baking
sheet back in freezer for 30 minutes to 1 hour. Makes 8 large
peanut butter eggs. Keep in freezer until ready to eat.
4. Note: Make these paleo by using cashew butter or almond
butter, just make sure they are all natural with no added
ingredients. I like making my own!

Nutrition: (1 egg): 201 calories, 15g fat, 11g carbs, 5g sugar, 3g fiber, 5g protein

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GRAIN-FREE CHOCOLATE CHIP COOKIE BARS

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GRA IN - F R E E C H OC OL A T E CH I P COOK I E BA RS
INGREDIENTS DIRECTIONS
Wet Ingredients 1. First, preheat your oven to 350ºF and spray
1 cup creamy almond butter, unsalted (if a 9x9 inch cake pan with coconut oil cooking
you’re using salted, omit additional salt from spray.
recipe) 2. Place almond butter, eggs, and vanilla extract
2 eggs, large in a large bowl. Mix until combined. Place
1 teaspoon pure vanilla extract coconut palm sugar, coconut flour, baking
soda, and sea salt in a medium bowl and mix
Dry Ingredients until combined.
⅔ cup coconut palm sugar 3. Add dry ingredients to wet and mix until
3 tablespoons coconut flour combined. Add in chocolate chips and mix
1 teaspoon baking soda again. Your batter should have a cookie
pinch of teaspoon sea salt dough consistency.
½ cup dairy-free chocolate chips 4. Transfer dough into a 9x9 inch pan and use
your fingers or a spatula to evenly spread
out into the pan. If you notice that there is
a lot of oil on the top of your dough, this is
normal! Simply use a piece of paper towel
to blot as much of it off it as possible.
5. Bake at 350ºF for 15 minutes.
6. Let cool for at least 30 minutes before cutting
and serving.

Nutrition: (1 bar): 276 calories, 17g fat, 24g carbs, 18g sugar,
4g fiber, 7g protein

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thank you!

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