Meal Prep Instructions

This Week’s Meals:

Beef & Cabbage Stir Fry:

  • Heat large skillet over medium high heat. Remove ground beef from package and add to the hot skillet. Break beef apart with a wooden spoon or spatula as it cooks.

  • Once beef is cooked, add cabbage mix to the skillet. Mix well and cook until veggies are wilted.

  • Add sauce and mix well. Cook 3-4 minutes until veggies are tender to your liking.

  • Top with green onions to serve.

Spinach Artichoke Chicken

  • Preheat oven to 350°

  • Bake uncovered for 30 minutes, or until chicken’s internal temperature reaches 165° in the center

Spicy Salmon Bowls

  • Remove salmon from packaging and pat dry. Add spicy marinade to the salmon in a shallow dish or ziplock bag and marinate for at least 30 minutes, up to 2 hours. If you prefer your salmon not spicy, you can skip this step, or save the unused marinade as a sauce for topping the bowls. (Once the marinade has been used to marinate the salmon, it must be discarded.)

  • Heat large skillet over medium high heat. Remove salmon from marinade, and discard the used marinade. Add 1-2 tbsp oil to the hot skillet. Add salmon to the skillet and cook 6-8 minutes per side, until salmon flakes easily with a fork. You can also break apart the salmon once it is mostly cooked through to finish cooking, if you prefer your salmon flaked apart in your bowls.

  • Prepare rice according to package instructions. Divide rice between bowls.

  • Top rice with salmon, carrots, pickled cucumbers, onions, cilantro, diced avocado, and spicy mayo to serve.

Black Bean Soup

  • Reheat in a saucepan over medium heat until hot, or reheat individual bowls in the microwave in 30 second increments, stirring in between, until soup is hot.

Pecan, Cranberry & Feta Salad

  • Divide spring mix between bowls

  • Top with cranberries, pecans, and feta

  • Drizzle dressing over the top to serve

Ongoing meal options:

Lasagna Preparation: bake uncovered at 350 degrees for45-50 minutes until internal temperature reaches 165 degrees.

GF Lasagna Preparation: Remove aluminum lid. Preheat oven to 425 degrees. Cover pan with foil and bake 30 minutes. Remove foil and bake an additional 20 minutes until internal temperature reaches 165 degrees. Let rest 10 minutes before serving.

Meatball Preparation: Meatballs are fully cooked. If frozen, thaw before cooking. Meatballs can be reheated in the oven at 350 degrees for 10 minutes, in the microwave for 30 second increments until hot, or added to a saucepan of simmering sauce.

How long does my food last in the fridge?

Here are our recommendations for consuming your meals while they are at their freshest:

  • Raw seafood (salmon in a pan, bagged shrimp, etc) - recommend to cook by Thursday night each week

  • Raw chicken - recommend to cook by Thursday or Friday

  • Vacuum sealed meat (ground beef, ground turkey, individually packaged steaks, salmon still in individual factory sealed packages) - recommend to cook by Friday

  • Pre-cooked or non-meat items (salads, cooked soups, chicken salad, casserole-type items like baked pasta or enchilada casserole) - these should be good through Saturday or Sunday.

  • Protein balls - these contain all shelf-stable ingredients, so they will be fine in your fridge for a few weeks. They may become dry after the first week, but they are still fine to consume.

    Please note we aim to use whole foods as often as possible, which means there are very few preservative in our meals.
    This makes your food healthier, but it also means your food won’t last as long as many grocery store options,
    many of which have additives included for a longer shelf life.