SFM Meal Prep Cookbook Digital (Web) 2023.01

MEAL
recipes PREP
Hi! I’m Krista!
WIFE, MOM OF 3, BUSINESS OWNER,
retired teacher. I know what It's like to be
busy. I also know how important having
meals prepped for the work week is. I
worked outside the home for 10 years
and always prioritized prepping my
Co-Owner & Founder of Stay Fit Mom lunches for the week. Not only does it
save me time throughout the week, but
it saves me money.
I started sharing my 5 day meal prep

recipes and videos in 2020 and had no
idea there would be such a big demand
for more. Here we are, 2 years later, and
the cookbook is finally here.
Thank you so much for your purchase

and support of this small business
that helps support my family. I hope
you love and cherish all these recipes
as much as I love creating them and
sharing them with you all. I have truly
found something I’m passionate about,
helping you cook macro friendly meals.
Just like all the Stay Fit Mom cookbooks,

the macronutrients are listed for every
recipe and they can all be found in
the MyFitnessPal food database for
easy logging. Just search Stay Fit Mom
followed by the name of the recipe.
If you make a recipe and love it, I’d love

to know! Getting tags and messages on
social media never gets old, and truly
brings me so much joy. Again, thank
you all for your continued support of
Stay Fit Mom!
About Me Photo: Nathan Grant, TNG Photography
Food Photography: Krista Pool

xoxo, Krista
Other Photography: Katherine Poulson, Kate Poulson Photography
Cookbook Designed in Collaboration with: Susan Wilson Designs

commonly asked meal prep questions
DO YOU EAT THESE MEALS FOR 5 DAYS IN A ROW?
Yes. I prefer to make 5 meals on Sunday to last me the week, Monday through Friday.
CAN YOU REALLY EAT THE SAME THING 5 DAYS IN A ROW WITHOUT GETTING SICK OF IT?
Yes. If you’re making delicious meals you enjoy, you won’t get sick of them. If you’re tracking your
macros and have goals, consistency makes it a whole lot easier. If you feel like you need more
variety, make multiple meals to mix and match all week. Freeze extras for the following week. I
personally just like to meal prep my lunches, our dinner changes almost nightly.
CAN I FREEZE EXTRA MEALS?

Absolutely. I freeze just about everything. The only thing I don't freeze is salad. When freezing a
meal with pasta, just make sure to defrost it slowly and don’t stir until it’s warmed up or you’ll
have mashed up noodles.
WHERE DO YOU GET YOUR PLASTIC MEAL PREP CONTAINERS?

I buy most of my plastic meal prep containers on Amazon. You can shop my store here:
Amazon.com/shop/stayfitmom.
WHERE DO YOU GET YOUR GLASS CONTAINERS?

I typically find mine for a bargain ($3.99 – $5.99 each) at Ross, TJ Max, or Home Goods. I've also
spotted them at Walmart, Target, and Kroger in 2 packs. I put some in my Amazon store that I
have and like. Amazon.com/shop/stayfitmom
ARE THE GLASS CONTAINERS OVEN SAFE?

Make sure the ones you buy say oven safe on the label. Most the ones I see at the store are. Just
make sure if you ever freeze your containers, you let them defrost a few hours before you throw
them in the microwave.
WHAT SIZE ARE YOUR MEAL PREP CONTAINERS?

I most commonly use the 4 cup containers. For smaller meals, like pancakes, I use the 2 cup
containers.
WHERE DID YOU GET YOUR VEGGIE CHOPPER?

The famous veggie chopper I love to use for meal prep in my videos is from Amazon. You can
find that on my Amazon store here: Amazon.com.shop/stayfitmom.
HOW DO WE FIND THE MACROS IN MYFITNESSPAL?

You’ll find them by searching the food database for, “Stay Fit Mom” followed by the recipe name.
For example: “Stay Fit Mom Burritos Bowls” or “Stay Fit Mom Mini Meatloaf.”
DO YOU HAVE A DISCOUNT CODE FOR THE CLEAN SIMPLE EATS PROTEIN POWDER YOU
LIKE TO USE IN YOUR RECIPES?
Yes. It's stayfitmom.
02
table of contents
BREAKFAST................................04 LUNCH & DINNER........................28
Breakfast Bowls..........................................05 Beef Bowls.......................................................29
Crustless Quiche........................................06 Buffalo Chicken Bake.................................30
Egg White Bites..........................................07 Burrito Bowls...................................................31
Green Chili Egg Casserole....................08 Chicken Parmesan Gnocchi....................32
Mom's Christmas Bake...........................09 Chicken Parmesan Meatball Bowls......33
Chicken Enchilada Bowls..........................34
BREAKFAST BURRITOS............ ..10 Chicken Fajita Bowls....................................35
Chorizo............................................................11 Chicken Pot Pie..............................................36
Ham & Cheese.............................................12 Dump Lasagna...............................................37
Meat Lovers...................................................13 Greek Pita Bowls............................................38
Japanese Chicken Curry............................40
OVERNIGHT OATS.......................14
Korean Ground Turkey Bowls..................42
Original............................................................15 Mini Meatloaf Bowls.....................................43
Apple Cinnamon........................................16 Mediterranean Bowls..................................45
Banana Coconut.........................................16 Mexican Street Corn Casserole..............46
Chocolate Peanut Butter........................17 Pork Enchilada Bowls..................................47
Pumpkin Pie..................................................17 Sesame Orange Chicken Bowls.............49
Shepherd's Pie................................................50
PROTEIN MUFFINS.......................18 Spaghetti Casserole.....................................51
Chocolate Chip............................................19 Spaghetti Squash Pizza Casserole.........52
Coffee Cake...................................................20 Tuna Salad Bowls...........................................53
Pumpkin...........................................................21 Turkey Salad Bowls........................................55
Sausage Blueberry......................................23 Veggie Mac & Chicken Bowls...................56
PROTEIN BITES..............................57
PROTEIN PANCAKES....................24 Chocolate Chip Coconut...........................58
Apple Pie..........................................................25 Mint Chocolate................................................59
Lemon Berry Poppyseed..........................26 PB&J......................................................................60
Strawberry Nutella........................................27 Pecan Pie............................................................61
White Chocolate Cranberry.......................62
ABOUT STAY FIT MOM...................63

03
breakfast
04
breakfast bowls
MAKES 5 SERVINGS
SERVINGS SIZE: 1 BOWL
318CAL / 29P / 36C / 7.5F
INGREDIENTS
3 & 1/2 cups cooked hash browns

150g bell peppers, diced
5 tablespoons real bacon bits
16 ounces turkey breakfast sausage
2 cups liquid egg whites
salt & pepper
INSTRUCTIONS
1. Cook the turkey sausage and drain the fat. Set aside.
2. Evenly distribute your hash browns, peppers, bacon bits,
and sausage into 5 containers.
3. Lightly scramble your eggs and add them to your bowls.
Top with some salt and pepper.
4. Cover and store in your refrigerator for breakfast for the I like to use one of these 4.2 oz.
week. Reheat in the microwave each morning. containers of dehydrated potatoes
for this one.
05
crustless quiche
INGREDIENTS
12 ounces ham steak, cubed

1 & 1/2 cups finely chopped broccoli (127g)
3/4 cups low-fat cottage cheese (165g)
3/4 cups shredded parmesan cheese (85g)
1 & 1/2 cups chopped zucchini (222g)
4 large eggs
1 & 1/2 cups liquid egg whites
1/8 teaspoon pepper
1/4 teaspoon sea salt
INSTRUCTIONS
1. Preheat oven to 350 degrees. Arrange 5 oven safe
containers on a cookie sheet and grease lightly with
cooking spray.
2. In a large bowl combine all ingredients and mix well.
Fill each container with 1 heaping cup of the
mixture.
3. Bake for 50-60 minutes, or until eggs are well
cooked and the top and edges are turning golden
brown.
MAKES 5 SERVINGS
SERVING SIZE: 1 BOWL
287 CAL / 34.7P / 8.7C / 12.6F
06
egg white bites
MAKES 12 SERVINGS
SIZE: 1 EGG BITE These are delicious cold or
73 CAL / 7.4P / .8C / 3.9F reheated in the microwave!
INGREDIENTS INSTRUCTIONS
• 1 & 1/2 cups liquid egg whites (368g) 1. Preheat the oven to 350 degrees.
• 3/4 cup low-fat cottage cheese 2. Lightly coat a 12-cup muffin tin with cooking spray.
(165g) 3. Evenly spread bacon and bell pepper crumbles into each
• 4 ounces cheddar cheese (89g) muffin cup.
• 1/8 teaspoon pepper 4. In a blender, pulse the egg whites, cheeses, salt and pepper.
• 1/4 teaspoon salt Pour evenly into the muffin cups.
• 40 grams crumbled, cooked bacon 5. Bake in the oven for 20 minutes, or until eggs are set.
• 20 grams diced bell pepper 6. Let cool completely before storing in the refrigerator.
07
green chili egg casserole
2 & 1/2 cups liquid egg whites 1. Preheat oven to 350 degrees. Arrange 5 oven
2 whole eggs safe containers on a cookie sheet and grease
1 & 1/4 cups low-fat small curd cottage cheese lightly with cooking spray.
(275g) 2. In a large mixing bowl or mixer, beat egg whites
1 & 1/4 cups fat-free shredded cheddar cheese and eggs for 2–3 minutes on medium-high
(140g) speed.
1 & 1/4 cups shredded mozzarella cheese (140g) 3. In a small bowl combine flour, baking powder,
2 & 1/2 ounces diced green chilies and salt. Break apart any clumps. Gradually add
1 & 1/2 tablespoon flour (12g) to egg mixture.
1/2 teaspoon baking powder 4. Stir in cottage cheese, green chilies, and 2 cups
1/4 teaspoon salt of shredded cheese.
5. Pour into your baking dishes. Sprinkle remaining
cheese on top.
6. Bake for about 45 minutes, or until the center
appears to be cooked through.
MAKES 5 SERVINGS
261 CAL / 34.5P / 7.8C / 8.3F
08
mom’s christmas bake
INGREDIENTS
1o ounces ground turkey breakfast sausage MAKES 5 SERVINGS

5 ounces raw bacon, cut into 1/4” pieces SERVING SIZE: 1 BOWL
375 CAL / 34.5P / 31.5C / 10.5F
1 medium sweet potato (375g)
2 & 1/4 cups hashbrowns (boxed or frozen)
1 cup low-fat cottage cheese (120g)
1 & 1/4 cups fat-free cheddar cheese (140g)
10 ounces liquid egg whites
INSTRUCTIONS
1. Preheat the oven to 375 degrees and

arrange 5 oven safe containers on a cookie
sheet. Spray lightly with cooking spray.
2. Cook hashbrowns according to package
directions.
3. In a pan, cook turkey sausage and bacon.
Drain fat when cooked.
4. Wash and peel sweet potato. Grate with
cheese grater into a large mixing bowl.
5. Combine all ingredients and mix well.
6. Divide evenly into containers and bake for
50 minutes or until the center is cooked
through.
7. Let cool before covering with lids and
placing In the refrigerator up to 5 days.
09
breakfast
burritos
10
chorizo breakfast burritos MAKES 4 BURRITOS
SERVING SIZE: 1 BURRITO
315 CAL / 18.4P / 30.3C / 12.5F
1 cup fresh or frozen potatoes, 1. Over medium heat cook your potatoes. I used frozen
cubed or hash (126 grams) potatoes so I added a bit of water to soften them up as
140 grams jennie-o chorizo they cooked. Or I often just throw them in the airfryer for
seasoned turkey sausage (this 8-10 minutes.
comes in a 1 pound roll) 2. Once potatoes are cooked, add in the chorizo and cook
1 cup liquid egg whites until it's no longer pink.
4 uncooked flour tortillas (the 3. Add in egg whites, cook until done.
burrito size tortillas I use are 4. Evenly distribute onto the 4 uncooked tortillas.
3p/23c/4f) 5. Evenly top each burrito with some of the cheese.
2 ounces monterey jack cheese 6. Fold in edges and roll up burritos.
7. Place in the air fryer at 350 degrees for 7 minutes, or cook
them on the stove, turning until all sides are golden brown.
8. Let cool completely before refrigerating or freezing.
11
ham & cheese
breakfast burritos
MAKES 4 BURRITOS
271 CAL / 21.9P / 24.3C / 8.7F
INGREDIENTS
5 ounces lean, cooked ham

1 cup liquid egg whites (245g)
3 ounces reduced fat cheese
4 uncooked flour tortillas (the burrito
size tortillas I use are 3p/23c/4f)
INSTRUCTIONS
1. Over medium heat warm up your

diced ham.
2. Add the egg whites and cook until
eggs are done.
3. Evenly distribute the egg and ham
mixture onto your 4 tortillas.
4. Evenly top each burrito with some of
the cheese.
5. Fold in edges and roll up your burritos.
6. Place in your air fryer at 350 degrees
for 7 minutes, or cook them on the
stove, turning until all sides are golden
brown.
7. Let burritos cool completely before
refrigerating or freezing. Reheat in the
microwave or airfryer.
12
meat lovers breakfast burritos MAKES 4 BURRITOS
285 CAL / 19.3P / 24.5C / 11.9F
126g raw sweet potatoes 1. Dice up your sweet potatoes and place in a microwave safe
(1/2 medium uncooked) container with a little bit of water (1-2 tablespoons).
70g breakfast turkey Microwave about 5 minutes or until potatoes are soft. Air fry
sausage another 5 minutes at 350 degrees to make them crispy.
70g bacon, diced (about 2. Over medium heat, cook your sausage and bacon until no
2 slices) longer pink. Remove from heat and drain any excess grease.
1.25 ounces diced ham 3. Return to heat and add the egg whites, ham, and potatoes.
1 cup liquid egg whites Cook until eggs are done.
2 ounces mexican 4. Evenly distribute the mixture onto your 4 tortillas.
cheese blend 5. Evenly top each burrito with some of the cheese.
4 uncooked flour tortillas 6. Fold in edges and roll up your burritos.
(3p/23c/4f per tortilla) 7. Place in your air fryer at 350 degrees for 7 minutes, or cook
them on the stove, turning until all sides are golden brown.
8. Let the burritos cool completely before refrigerating or
freezing. Reheat in the microwave or air fryer.
13
overnight
oats
14
original MAKES 1 SERVING
INGREDIENTS 239 CAL / 31.6P / 22.5C / 2F
1/3 cup old fashioned oats (27g) If you don't have the same protein powder I
1/3 cup liquid egg whites
1/3 cup plain greek yogurt (75g)
use don't stress. Follow the measurement and
1/2 scoop protein powder (17g)
call it good. Most protein powders have very
3 drops liquid stevia **optional similar macros.
TOPPING IDEAS:
INSTRUCTIONS
1. In a wide mouth mason jar or small Topping ideas: fresh fruit, granola,
container, combine all ingredients. chocolate chips, chia seeds, coconut
2. Stir well and refrigerate overnight. flakes, cereal, nuts, graham crackers,
3. Enjoy the next morning cold with whip cream, or Offbeat butters (made
your favorite toppings. by Clean Simple Eats).
15
apple cinnamon
MAKES 1 SERVING
270 CAL / 31.8P / 30.9C / 2.1F
INGREDIENTS
1/3 cup old fashioned oats (27g)

1/2 scoop snickerdoodle or vanilla protein
powder (17g)
1/8 teaspoon cinnamon
60g diced apple
INSTRUCTIONS
1. In a wide mouth mason jar or small container,

combine all ingredients.
2. Stir well and refrigerate overnight. Pasteurized liquid egg whites are safe to consume
3. Enjoy the next morning cold.
raw. You do not have to cook these before eating.
Enjoy them cold like you would pudding.
banana coconut
MAKES 1 SERVING
274 CAL / 31.9P / 26.5C / 4F
INGREDIENTS

1/2 scoop bananas foster protein powder (17g)
1 tablespoon sweetened coconut flakes (7g)
INSTRUCTIONS

2. Stir well and refrigerate overnight.
3. Enjoy the next morning cold!
16
chocolate peanut butter
MAKES 1 SERVING
309 CAL / 39.6P / 27.5C / 4F
INGREDIENTS

1/2 scoop chocolate protein powder (17g)
2 tablespoons powdered peanut butter
INSTRUCTIONS

3. Enjoy the next morning cold! Drizzle on some
extra peanut butter and add a few mini
chocolate chips if you'd like. Extra toppings not
included in the macro count.
pumpkin pie
MAKES 1 SERVING
332 CAL / 32.1P / 32.8C / 6.8F
INGREDIENTS

1/2 scoop pumpkin protein powder (17g)
1/2 graham cracker, smashed (8g)
20g whipped cream
INSTRUCTIONS

combine oats, egg whites, yogurt, & protein.
3. In the morning top with graham cracker
crumbs and whipped cream. Enjoy cold!
17
protein muffins
18
chocolate chip protein muffins
INGREDIENTS
1 cup kodiak cakes power cakes

flapjack & waffle mix (106g)
1/2 teaspoon baking powder
1/4 cup liquid egg whites (60g)
1/4 cup plain non-fat greek
yogurt (57g)
1/4 teaspoon vanilla extract
2 tablespoons brown sugar
1/2 cup unsweetened almond milk
1 & 1/2 tablespoons nestle mini
chocolate chips (21g)
INSTRUCTIONS
1. Preheat oven to 350 degrees.
2. Cut out 6 pieces of parchment
paper for lining your muffin
pan. (You can buy small
parchment paper squares or
cupcake liners)
3. In a medium size mixing bowl,
combine Kodiak Cakes and
baking powder.
4. Add all remaining ingredients
and mix. MAKES 6 SERVINGS
5. Pour onto your parchment SERVING SIZE: 1 MUFFIN
paper lined muffin pan. 124 CAL / 8.2P / 18.9C / 2.1F
6. Bake for 15–20 minutes, or until
starting to turn golden brown.
7. Once cooled store in an airtight
container or Ziploc bag in the
fridge for up to 5 days. These
freeze great, too!
19
ceffee cake protein muffins
MAKES 10 SERVINGS
SERVING SIZE: 1 MUFFIN
INGREDIENTS FOR THE MUFFINS:
143 CAL / 7.3P / 14.9C / 6.2F
1/4 cup melted butter INSTRUCTIONS

1/4 cup unsweetened almond milk
1. Mix all the cake ingredients together and
1/2 cup nonfat greek yogurt (113g) pour into parchment paper lined muffin
2 large eggs tins, or a well greased muffin tin. (I used
1 teaspoon vanilla extract about 1/4 cup mix for each muffin and it
1/2 cup brown sugar made 10 total) If you want to make smaller
1 teaspoon cinnamon muffins, or 1 big cake, the macros are in
1 & 1/2 cups kodiak cakes pancake mix (132g) MyFitnessPal per gram for you.
2. Mix your crumb ingredients together. You
might need to microwave your mixture
INGREDIENTS FOR THE CRUMB TOPPING:
for 10 seconds if your butter is too firm
and it's not mixing. You want it to be
2 tablespoons cold butter slightly crumbly.
1/4 cups kodiak cakes pancake mix 3. Top each muffin with some of the crumb
2 tablespoons brown sugar mixture.
1 teaspoon cinnamon 4. Bake muffins at 350 degrees for about 20
minutes.
1/4 teaspoon salt
5. Let cool and eat within 5 days. Freeze for
up to 3 months.
20
pumpkin protein muffins MAKES 12 SERVINGS
242 CAL / 11.8P / 39C / 4.2F
INGREDIENTS :
1 box spice cake mix (I like duncan hines)

4 scoops clean simple eats vanilla whey
protein powder (136g)
14 oz. can 100% pure pumpkin
6 tablespoons semi sweet mini chocolate
chips (84g)
INSTRUCTIONS
1. Preheat Oven to 350 degrees.

2. In a mixing bowl, combine the cake mix and
protein powder.
3. Add the pumpkin and chocolate chips.
Combine well, but don’t over mix.
4. Scoop about 1/4 cup of mix into each
muffin liner.
5. Bake for 15–20 minutes or until the center is
cooked through.
6. Let cool and keep refrigerated up to 1 week.
Freeze for up to 3 months.
21
22
sausage blueberry protein muffins
MAKES 12 SERVINGS
171 CAL / 11.4P / 24.1C / 3.8F
INGREDIENTS :
14 ounce box kodiak cake blueberry muffin mix

1 cup 2% milk
2 large eggs
8 ounces cooked turkey breakfast sausage
INSTRUCTIONS
1. Mix all the ingredients together, less 4 ounces
of the sausage, and pour into parchment
paper lined muffin tins, or a well greased
muffin tin. I used about 1/4 cup mix for each
muffin.
2. Top each muffin with some of the remaining
sausage.
3. Bake muffins at 350 degrees for about 20
minutes.
4. Let cool and keep refrigerated up to 1 week.
Freeze for up to 3 months.
23
protein
pancakes
24
MAKES 5 SERVINGS
278 CAL / 20.8P / 38.6C / 5.1F
apple pie proteinpancakes
INGREDIENTS
2 cups kodiak cakes

pancake mix (212g)
1 scoop clean simple eats
snickerdoodle or vanilla
whey protein powder (33g)
1/2 cup plain nonfat greek
yogurt (113g)
1 cup unsweetened almond
milk
2 large eggs
1 large apple, peeled and
diced (150g)
3 graham cracker sheets
(46g)
cinnamon
INSTRUCTIONS
1. Preheat the oven to 350 degrees. Arrange oven safe dishes on a cookie
sheet and lightly grease with cooking spray.
2. In a medium sized bowl add the pancake mix, protein powder, Greek
yogurt, almond milk, and eggs. Mix well and distribute Into the
containers (about half a cup each).
3. In the same mixing bowl add your apples and sprinkle with some
cinnamon. Crush your graham crackers over the top and mix into the
apple mixture. Evenly distribute among the bowls (about 1/2 cup each)
as a topping.
4. Bake for 30-35 minutes, or until the center is cooked through.
5. Enjoy with sugar free syrup, whip cream, butter, or any other toppings
you like. Extra toppings not included in macro count.
25
lemon berry poppyseed pancakes
PANCAKE INGREDIENTS
1 & 1/2 cups kodiak cakes pancake mix (159g)
1/2 cup plain nonfat greek yogurt (113g)
1/2 unsweetened almond milk
1/2 cup water
2 large eggs
2 tablespoons honey (42g)
1 teaspoon baking soda
1/2 teaspoon salt
1 tablespoon poppyseeds
1/2 lemon (zest + juice)
140g fresh or frozen mixed berries
INSTRUCTIONS
1. Preheat the oven to 350 degrees.
2. Mix all pancake ingredients in a medium-sized mixing bowl.
3. Reserve berries for the top if you prefer. Spray oven safe dishes (2
cup dishes pictured) with cooking spray. Evenly distribute mix into MAKES 5 SERVINGS
the 5 container (about 1/2 cup each). SERVING SIZE: 1 BOWL
4. Bake for 30 minutes or until the center is cooked through. 203 CAL / 13.7P / 28.4C / 4.3F
5. Enjoy with sugar free syrup, whip cream, fresh fruit, or butter. Extra
toppings not included in macro count.
26
strawberry nutella protein pancakes
MAKES 5 SERVINGS INSTRUCTIONS
SERVING SIZE: 1 PANCAKE 1. Preheat the oven to 350 degrees. Arrange oven safe
256 CAL / 16.6P / 35.8C / 5.1F dishes on a cookie sheet and lightly grease with cooking
INGREDIENTS spray
2. Mix the first 3 Ingredients in a medium-sized mixing bowl
2 cups kodiak cake pancake mix
with a whisk. Evenly distribute mix into the 5 containers
(212g)
(about 1/2 cup each).
2 scoops clean simple eats vanilla
3. Put 1 tablespoon of pie filling and Nutella in each
whey protein powder (66g)
container. Use a knife to gently swirl in.
2 cups water
4. Bake for 30 minutes or until the center is cooked through.
5 tablespoons strawberry pie filling
5. Enjoy with sugar free syrup, whip cream, extra pie filling,
(from the can)
Nutella, or fresh fruit. Extra toppings not included in macro
5 tablespoons nutella
count.
I like to use the 2 cup containers for pancakes.
27
lunch & dinner
28
beef bowls MAKES 5 SERVINGS
454 CAL
34.4P / 35.5C / 19.1F
INGREDIENTS
1 & 1/2 pounds lean ground

beef (90/10)
1 cup basmati rice
2 cups water
1 tablespoon turmeric
1/2 tablespoon salt
1/2 teaspoon pepper
12 ounce package taylor
farms steakhouse wedge
salad kit (throw out the
dressing and toppings) or
275g mixed cabbage
10 ounces asparagus spears
12 ounces brussels sprouts
2 tablespoons avocado oil
(28g)
INSTRUCTIONS
1. Preheat your oven to 425 degrees.
2. Rinse your rice well and put in the rice cooker with the water, turmeric,
salt, and pepper. If cooking over the stove, follow the directions on the
back of the bag of rice.
3. Dice the veggies and place on a cookie sheet. Spray or drizzle them
with avocado oil. Sprinkle on some salt & pepper and mix well so all
veggies are coated in oil. Bake for 25-30 minutes until the veggies are
cooked to your liking.
4. Cook your beef over medium heat and drain fat.
5. Lay out 5 meal prep containers. In each bowl put 1/2 cup cooked rice
(about 4 ounces), 1/5 of the cooked veggies, and 1/5 of the beef (about
3/4 cup each).
6. Cover and place In the refrigerator for up to 5 days.
29
buffalo chicken bake
30 ounces boneless, skinless 1. Preheat your oven to 350 degrees and arrange 5
chicken breast oven safe containers on a cookie sheet. Spray lightly
20 ounces broccoli florets with cooking spray.
1/4 cup + 1 tablespoon low- 2. Microwave or steam the broccoli until it's soft.
fat mayonnaise 3. In a large mixing bowl combine your cooked
1/4 cup + 1 tablespoon light broccoli, chicken, cream cheese, mayo, sour cream,
sour cream Red Hot, half of the cheese, and some salt and
1/4 cup + 2 tablespoons pepper.
frank's red hot 4. Evenly divide into the containers and top with
4 ounces 1/3 less fat cream remaining cheese.
cheese 5. Bake for 30 minutes or until the top is golden brown.
5 ounces cheddar cheese 6. Let cool before covering with lids and storing in the
salt & pepper refrigerator for up to 5 days.
MAKES 5 SERVINGS
492 CAL / 55P / 14C / 24F
30 37
burrito bowls
INGREDIENTS FOR THE PINTO BEANS
1 pound pinto beans
1/2 large onion chopped (140g)
1 jalapeño, seeded and diced
2-3 cloves garlic
water
salt
INGREDIENTS FOR THE RICE

1 cup basmati or jasmine rice
2 cups water
1/2 tablespoon olive oil
1/2 onion, diced (140g)
2 cloves minced garlic
14 ounce can rotel tomatoes
2 tablespoon adobo sauce (from the can)
INGREDIENTS FOR THE BOWLS

25 ounces cooked boneless, skinless,
chicken thighs
17 & 1/2 ounces cooked rice MAKES 5 SERVINGS
10 ounces corn (frozen, canned, or fresh) SERVING SIZE: 1 BOWL
10 ounces pinto beans 516 CAL / 46.6P / 51.8C / 13.5F
2 & 1/2 ounces shredded mexican
cheese blend I love adding a couple tablespoons of chipotle flavored
INSTRUCTIONS
Bitchin sauce to my bowls. It's so good!
1. Put all your pinto bean ingredients (except for the salt) in a pressure cooker and fill to
mix line with water. Set to manual pressure high for 60 minutes. Natural or quick
release pressure when done.
2. Rinse your rice well. Add to your rice cooker with water and 1/2 tablespoon salt.
3. Over medium high heat warm up your olive oil. Sauté the onions and garlic until
translucent. Add the tomatoes and chipotle sauce, mix well. Pour into the rice cooker
with the rice and water. Mix and turn on. If cooking rice over the stove, follow
directions on the back of the bag.
4. Lay out 5 meal prep containers. To each container add: 3 & 1/2 ounces cooked rice, 5
ounces chicken thighs, 2 ounces corn, 2 ounces pinto beans, and 1/2 ounce cheese.
5. Let cool before covering with lids and placing in the refrigerator up to 5 days.
31
chicken parmesan gnocchi MAKES 5 SERVINGS
325 CAL / 33.4P / 30C / 9.3F
INGREDIENTS
1 & 1/2 pounds boneless, skinless chicken breasts or tenders
10 ounces package gnocchi
10 grams butter
1 cup chicken broth
1 cup marinara sauce (or stewed tomatoes + 1/2 tablespoon italian seasoning)
1/4 cup shredded parmesan cheese (21g)
3/4 cup reduced fat mozzarella cheese (84g)
salt & pepper
INSTRUCTIONS
1. Arrange 5 oven safe containers on a cookie sheet. Spray lightly with cooking spray.
2. Cut chicken into 1 inch cubes. Over medium heat, cook the chicken with a little bit of
salt and pepper until no longer pink. Remove and set aside in a bowl.
3. In the same pan add the butter. Once melted, put in your gnocchi and sauté a few
minutes until golden brown. If they begin to stick to the bottom of the pan add the
broth.
4. Let the gnocchi simmer in the broth for about 5 minutes, until it thickens up.
5. Turn off heat and add the marinara sauce and chicken.
6. Evenly distribute into your containers (about 1 cup each). Top with cheeses.
7. Broil on high or bake 3–5 minutes until the cheese melts and the top gets nice and
crispy.
32
chicken parmesan meatball bowls
INGREDIENTS FOR THE MEATBALLS INGREDIENTS FOR THE BOWS
1 & 1/2 pounds lean ground chicken (96/4) 7 ounces pasta of choice
50 grams parmesan cheese 10 ounces broccoli
4 & 1/2 tablespoons panko bread crumbs INGREDIENTS FOR THE ALFREDO SAUCE
(47g)
1/2 cup pasta water (reserve after cooking
1 tablespoon italian seasoning
pasta)
1 large egg
1 cup low fat cottage cheese (220g)
63 grams mozzarella cheese
8 grams butter
1 & 1/4 cups red spaghetti sauce (I used
16 grams grated parmesan cheese
classico)
1 small clove garlic, grated
1/2 teaspoon lemon juice
salt, pepper,& pinch of nutmeg
INSTRUCTIONS
1. Preheat the oven to 350 and arrange 5
oven safe containers on a cookie sheet. MAKES 5 SERVINGS
Spray lightly with cooking spray.
520 CAL / 50.2P / 46.9C / 15.5F
2. Place chicken in a mixing bowl. Add
Parmesan cheese, mozzarella cheese,
bread crumbs, egg, and seasoning. Mix
well. Evenly distribute meat into the 5
containers (about 175g each) and roll into
a loaf or meatballs.
3. Cover meatballs with 1/4 cup spaghetti
sauce.
4. Bake for 50-60 minutes or until internal
temperature reaches 165 degrees.
5. Cook pasta noodles using instructions
on the back of the bag in salted water.
Strain and set aside.
6. Steam broccoli over the stove or in the
microwave until soft.
7. In a small, oven safe bowl heat up the
cottage cheese for 30 seconds. Stir and
heat another 30 seconds. Blend with an
emulsion blender to make smooth. Add
all remaining ingredients and mix well.
8. Evenly distribute pasta and broccoli into
the 5 containers. Top the pasta and
broccoli with 1/5 of the alfredo sauce
(about 1/3 cup).
placing in the refrigerator up to 5 days.
33
chicken enchilada bowls
INGREDIENTS
MAKES 5 SERVINGS
20 ounces cooked boneless,
skinless, chicken breast
534 CAL / 47.8P / 47.7C / 18.9F
28 ounce can green enchilada
sauce
15.25 ounce can black beans
1 cup plain non fat greek yogurt
(227g)
10 corn tortillas
5 ounces monterey jack cheese
5 teaspoons cotija cheese
INSTRUCTIONS
1. Preheat the oven to 350

degrees and arrange oven
safe containers on a cookie
sheet. Spray lightly with
cooking spray.
2. Warm up corn tortillas in the
microwave for 30 seconds, or
individually over the gas
burner until crispy.
3. In a bowl mix the Greek
yogurt with about 1/2 cup of
the enchilada sauce.
4. Begin layering in all
ingredients in this order:
about 1/4 cup enchilada
sauce, 1 corn tortilla, 2 ounces
chicken, 1/8 cup black beans,
1/8 cup Greek yogurt mixture,
1/2 ounce of Monterey jack
cheese. Repeat. Top with
cotija and bake for 30
minutes.
5. Let cool before covering with
lids and placing in the
refrigerator up to 5 days.
34
chicken fajita bowls
MAKES 5 SERVINGS
181 CAL / 28.1P / 4.3C / 6.8F
INGREDIENTS
25 ounces boneless, skinless INSTRUCTIONS

chicken breasts or tenders
1. Preheat the oven to 425 degrees and arrange 5
1/2 red bell pepper, sliced (100g)
oven safe containers on a cookie sheet.
1/2 orange bell pepper, sliced
2. Divide the bell peppers and onions evenly
(100g)
among the 5 containers. Next add 5 ounces of
1/2 yellow bell pepper, sliced
chicken to each container. Drizzle 1 tablespoon
(100g)
of olive oil evenly amongst the 5 containers.
1/2 red onion, sliced (140g)
Sprinkle with the taco seasoning, salt, and some
1 tablespoon olive oil
pepper.
1 tablespoon taco seasoning
3. Place into oven and bake for 25 minutes, or
salt & pepper
until the chicken has reached an internal
temperature of 165 degrees.
4. Let cool, cover, and store in the refrigerator for
up to 5 days.
Pack with tortillas or chips, salsa, sour cream, or anything else you like with your fajitas!
35
chicken pot pie
MAKES 5 SERVINGS
345 CAL / 41P / 28C / 7F
INGREDIENTS
20 ounces cooked boneless, skinless,
chicken breast
2 cups frozen mixed vegetables (296g)
10.5 ounce can cream of chicken soup
(98% fat-free)
1 cup 2% milk
2 teaspoons dried minced onions
1 teaspoon poultry seasoning
1 cup kodiak cakes power cakes pancake
mix (106g)
1 large egg
1 cup water
2 teaspoons dried parsley
salt & pepper
INSTRUCTIONS
arrange oven safe containers on a cookie
2. In a large mixing bowl combine chicken,
frozen vegetables, cream of chicken, milk,
dried onions, poultry seasoning and some
salt and pepper.
3. Evenly dump into the 5 containers. This will
be about 1 cup of the mixture In each
container.
4. Next mix together pancake mix, egg, water,
dried parsley, salt, and pepper.
5. Evenly pour the pancake batter onto the
top of each container. This will be about 1/3
cup each.
6. Bake for 45-50 minutes or until the top is
golden brown and cooked.
7. Let cool, cover, and store in the refrigerator
for up to 5 days.
36
dump lasagna MAKES 5 SERVINGS
481 CAL / 38.8P / 46.3C / 15.8F
INGREDIENTS
7 ounces pasta noodles of
choice
1 pound lean ground beef
(90/10)
1/2 small onion, diced (64g)
1/2 bell pepper, diced (100g)
1 zucchini, diced (100g)
2 celery stalks, diced (100g)
1 carrot, diced (100g)
1/2 tablespoon garlic paste or
mined garlic
1 tablespoon parsley
1 tablespoon oregano
14.5 ounce can crushed
tomatoes
8 ounce can tomato sauce
1 cup low fat cottage cheese
(220g)
1 cup skim mozzarella cheese
(84g)
1/4 cup parmesan cheese (28g)
1 large egg, whisked
salt & pepper
INSTRUCTIONS
1. Preheat the oven to 350 degrees and arrange oven safe containers on a cookie sheet. Spray
lightly with cooking spray.
2. Cook you pasta according to package directions in salted water. Set aside.
3. Cook your beef over medium high heat until no longer pink. Turn off the heat and strain out
the grease.
4. Return heat to medium high and add in the vegetables, garlic, and spices. Cover and cook 3-5
minutes until veggies are slightly tender.
5. Stir in tomatoes, tomato sauce, cottage cheese, parmesan cheese, 1/2 cup mozzarella, pasta,
and the egg.
6. Evenly dump the lasagna into the containers and top with remaining cheese.
7. Bake for 30 minutes.
8. Let cool before covering with lids and placing in the refrigerator up to 5 days.
37
greek pita bowls INGREDIENTS FOR THE TZATZIKI SAUCE
1/2 cup grated cucumber (130g)
MAKES 5 SERVINGS 1 tablespoon extra virgin olive oil
SERVING SIZE: 1 BOWL 1 tablespoon lemon juice
397 CAL / 34.4P / 31C / 15F 1 tablespoon chopped dill
1 clove of garlic, minced
INGREDIENTS FOR THE RICE

INGREDIENTS FOR THE VEGETABLES
1 cup rice (I like jasmine or basmati)
2 roma tomatoes (240g)
2 cups water
1 small red onion (100g)
1/2 tablespoon turmeric
1 cucumber (175g)
1/2 teaspoon salt
juice of 1/2 lemon
1/4 teaspoon pepper
bay leaf
INGREDIENTS FOR THE BOWLS
25 ounces cooked chicken thighs
20 grams fat free feta
10 kalamata olives
INSTRUCTIONS
1. Rinse your rice well and put in the rice

cooker with the water and salt. If
cooking over the stove, follow the
directions on the back of the bag of
rice.
2. Dice the vegetables and top with
lemon juice. Set aside.
3. Put all your tzatziki sauce ingredients in
a small bowl or jar (squeeze the water
out of the cucumbers as best you can)
and mix well.
4. Get out 5 meal prep containers. To
each container add 4 ounces of
cooked rice, 5 ounces of cooked
chicken thighs, 4 grams of feta cheese,
2 kalamata olives, and 2 tablespoons
of the tzatziki sauce (34g).
5. Cover with lids and store in the
refrigerator up to 5 days.
38
Sometimes I buy tzatziki sauce to save time. The
macros are very similar so either works.
TZATZIKI SAUCE
MAKES 13 SERVINGS
SERVING SIZE: 1 TABLESPOON (17G)
15 CAL / 0.9P / 0.5C / 1F
39
japanese chicken curry
1. Rinse your rice well and put in the rice cooker with
399 CAL / 31P / 48C /8.5F
the water and salt. If cooking over the stove,
follow the directions on the back of the bag of
rice.
INGREDIENTS
2. Put the potatoes, carrots, and 2 tablespoons of
1 cup jasmine or basmati rice water in a pot over medium high heat. Sprinkle
2 cups water (for the rice) with salt and pepper, cover and let cook 5 to 10
1 tablespoon salt minutes or until the veggies are soft.
300g baby creamer potatoes, 3. Dice up your chicken and add to the pot along
diced with the onions. Cook until the chicken is no
170g carrots, diced longer pink.
2 tablespoons water 4. Add the curry mix and water. Let it cook for an
4 pearl onions, minced additional 3-5 minutes, or until the sauce gets
1 & 1/2 pounds boneless, skinless thick.
chicken breast 5. Get out 5 meal prep containers. To each
1 package japanese curry mix container add 3 ounces cooked rice and 1/5 of
(any grocery store) the chicken curry (about 1 cup).
2 cups water (for the curry) 6. Cover with lids and store in the refrigerator up to
salt and pepper 5 days.
40
41
korean ground turkey bowls
INSTRUCTIONS
MAKES 5 SERVINGS
1. Rinse your rice well and put in the rice cooker with the water
322 CAL / 30P / 28C / 10F and salt. If cooking over the stove, follow the directions on
the back of the bag of rice.
2. Cook turkey in a skillet over medium heat until no longer
INGREDIENTS pink.
2 pounds ground turkey (93/7) 3. Drain fat then return the skillet to the stove.
1/2 cup lightly-packed brown sugar 4. Over medium low heat, stir in the brown sugar, soy sauce,
1/4 cup soy sauce and Sriracha. Simmer for about 10–15 minutes until the
1 tablespoon sriracha sauce sauce thickens.
1 cup basmati rice 5. Steam your spinach and carrots separately, until soft.
2 cups water 6. Lay out 5 meal prep containers. To each container add 3
1 tablespoon salt ounces of cooked rice, 1/5 of the diced cucumbers (1/2
2 carrots, diced (150g) cup), 1/5 of the cooked carrots (1/4 cup), a scoop of the
1 cucumber, diced (300g) spinach, and 1/5 of the ground turkey (about 3/4 cup). Top
small bunch of green onions, diced with green onions and extra Sriracha If you like spicy.
8-10 ounces spinach 7. Cover with lids and store in the refrigerator up to 5 days.
42
mini meatloaf bowls
MAKES 5 SERVINGS
479 CAL / 42.1P / 34.6C /
18.5F
INGREDIENTS
4 large sweet potatoes (28 ounces)
10 ounces broccoli
2 pounds lean ground beef (90/10)
1 & 1/2 cup diced onions (75g)
1 large egg
1/4 cup oat flour (ground oats)
1/2 cup tomato sauce
1 tablespoon italian seasoning
1/8 teaspoon paprika
salt & pepper
INSTRUCTIONS
1. Preheat the oven to 425 degrees. Bake your

sweet potatoes on a parchment paper lined
cookie sheet for 1 hour, or until soft when poked
with a fork.
2. In a mixing bowl combine all remaining
ingredients. Shape into 5 mini loaves. Place in 5
oven safe containers and bake for 45 minutes or
until internal temperature of the loaf reaches 160
degrees.
3. Steam the broccoli over the stove or in the
microwave until soft.
4. When the meatloaf is done cooking add 4
ounces of sweet potato and 2 ounces of
broccoli to each bowl.
5. Let cool before covering with lids and placing in
the refrigerator up to 5 days.
43
Sometimes I buy tzatziki sauce to save time.
The macros are very similar so either works.
TZATZIKI SAUCE
MAKES 13 SERVINGS
SERVING SIZE: 1 TABLESPOON (17G)
15 CAL / 0.9P / 0.5C / 1F
44
mediterranean bowls WITH SALMON
INGREDIENTS FOR THE BOWLS MAKES 5 SERVINGS
2 pounds wild caught salmon or cod SERVING SIZE: 1 BOWL
3/4 cup quinoa (or 2.5 cups cooked) 447 CAL / 41.8P / 30.1C / 17.7F
1 & 1/2 cups water (for the quinoa)
1 can garbanzo beans
5 cups greens, diced (I used a blend)
10 oz. cherry tomatoes, diced WITH COD
75g red onion, diced MAKES 5 SERVINGS
40g fat free feta SERVING SIZE: 1 BOWL
10 kalamata olives 397 CAL / 34.4P / 31C / 15F
INGREDIENTS FOR THE TZATZIKI SAUCE
1/2 cup grated cucumber (130g)
1 tablespoon extra virgin olive oil
1 tablespoon lemon juice
1 tablespoon freshly chopped dill
1 clove of garlic, minced
INSTRUCTIONS
1. Bake salmon or cod at 425 degrees for
15-20 minutes or until the internal
temperature reaches 140 degrees.
2. Cook your quinoa in a rice cooker or
follow instructions on the back of the
bag to cook over the stove.
3. Put all your tzatziki sauce ingredients in
a small bowl or jar (squeeze the water
out of the cucumbers as best you can)
and mix well.
4. Once everything is cooked lay out 5
meal prep containers. To each
container add: 1/2 cup cooked quinoa
(58g), 1 cup of greens, 5 ounces of your
fish, 1/2 cups tomatoes (60g), 1/4 cup
garbanzo beans (38g), 1 tablespoon
red onion (15g), 8g feta, 2 diced up
kalamata olives, and 3 tablespoons
tzatziki sauce (51g).
45
MAKES 5 SERVINGS
454 CAL / 34.4P / 35.5C / 9.1F
mexican street corn casserole

INGREDIENTS
25 ounces boneless, skinless

chicken breast or tenders, diced
10 tablespoons uncooked rice
(120g)
1 & 1/4 cups water
2 cans whole sweet corn, drained
62g red onion, diced
50g light mayo
50g crema mexicana
75g queso cotija
juice of 1/2 large lime
1 teaspoonschili powder
1/8 teaspoon pepper
1/4 teaspoon salt
INSTRUCTIONS
1. Preheat the oven to 350 degrees and arrange oven safe containers on
a cookie sheet.
2. Put 2 tablespoons rice + 1/4 cup water in the bottom of each container.
Add 1/4 teaspoon salt to each one and stir gently.
3. Layer 5 ounces of raw chicken breasts in each container. Sprinkle them
with a pinch salt and pepper.
4. In a mixing bowl combine all remaining ingredients (set aside 5
teaspoons queso cotija). Layer 1/5 of the corn mixture over the top of
the chicken (about 1/2 cup each container). Sprinkle with remaining
queso cotija.
5. Bake for about 45 minutes or until the internal temp reaches 165
degrees.
6. Let cool before covering with lids and placing In the refrigerator up to 5
days.
46
pork enchilada bowls
MAKES 5 SERVINGS
455 CAL / 45.6P / 36.5C / 14.1F
INGREDIENTS
20 ounces cooked pork loin
28 ounce can red enchilada
sauce
1 cup plain non fat greek yogurt
(227g)
10 corn tortillas
5 ounces monterey jack cheese
5 teaspoons cotija cheese
INSTRUCTIONS

2. Warm up corn tortillas in the microwave
for 30 seconds, or individually over the
gas burner until crispy.
3. In a bowl mix the Greek yogurt with
about 1/2 cup of the enchilada sauce.
4. Begin layering in all ingredients in this
order: about 1/4 cup enchilada sauce, 1
corn tortilla, 2 ounces pork, 1/8 cup Greek
yogurt mixture, 1/2 ounce of Monterey
jack cheese. Repeat. Top with cotija and
bake for 30 minutes.
47
MAKES 5 SERVINGS
380 CAL / 34.4P / 40.8C / 8.1F
This will yeild more sesame

orange chicken than
needed for your bowls.
You will have leftovers.
48
sesame orange
chicken bowls
INGREDIENTS
2-3 pounds boneless, skinless, chicken

thighs
2 tablespoons tomato paste (33g)
1 tablespoon sesame oil (14g)
1/3 cup soy sauce (or coconut aminos)
2 tablespoons orange juice concentrate,
frozen
1 teaspoon ground ginger
2 teaspoons crushed red pepper flakes
1 teaspoon sea salt
1/4 teaspoon black pepper
1 cup basmati or jasmine rice
2 cups water
1 tablespoon salt
2 cups edamame
1 medium cucumber, diced (200g)
INSTRUCTIONS
1. Place the chicken thighs in a slow cooker. Combine the honey, tomato paste, sesame
oil, soy sauce, orange juice concentrate, ginger, red pepper flakes, salt and pepper.
Mix well and pour over the chicken. Cook on low 8 hours or high 4 -5 hours. If using a
pressure cooker, add an extra 1/2 cup of water and set to high pressure for 15 minutes.
2. When the chicken is done, shred it with forks right in the slow cooker.
3. Rinse your rice well and put in the rice cooker with the water and salt. If cooking over
the stove, follow the directions on the back of the bag of rice.
4. Cook your edamame in the microwave or over the stove.
5. Lay out 5 meal prep containers. To each container add 4 ounces of cooked rice, 6
ounces of the chicken (scoop out with the juices) 1/5 of the diced cucumbers (about
1/3 cup) and 1/5 of the edamame (about 1/3 cup).
6. Top with a sprinkle of sesame seeds and red pepper flakes.
7. Let cool before covering with lids and placing In the refrigerator up to 5 days.
49
shepherd's pie
INGREDIENTS
1 & 1/2 pounds lean ground beef

(93/7)
42g diced onions
107g diced carrots
90g diced celery
50g frozen corn
50g frozen peas
3 tablespoons tomato paste
1 & 1/2 tablespoons worcestershire
sauce
3 tablespoons flour (22g)
2 teaspoons dried parsley
1/2 teaspoon thyme
1/2 teaspoon rosemary
salt and pepper
1 & 1/2 cups beef broth
4 ounce dried mashed potato packet MAKES 5 SERVINGS
(idahoan brand) SERVING SIZE: 1 BOWL
2 cups hot water 438 CAL / 31.8P / 33C / 11F
INSTRUCTIONS
1. Preheat the oven to 400 degrees. Arrange oven safe dishes on a cookie sheet and lightly
grease with cooking spray.
2. Over medium high heat, brown your meat with a bit of salt. Drain the fat once cooked
through. Add the onions, carrots, celery, and all seasonings (plus salt and pepper to taste)
and cook until the veggies are soft.
3. While the vegetables cook, in a mixing bowl combine 2 cups boiling hot water with the
potato packet. Mix well and set aside.
4. Once veggies are soft, add in frozen peas, corn, broth, Worcestershire sauce, flour, and
tomato paste. Stir well.
5. Evenly distribute the meat mixture into your 5 containers (about 1 cup each). Top each with
a scoop of the masted potatoes (about 1/3 cup). Bake in the oven for 30 minutes or until
bubbly and the potatoes are turning golden brown on top.
6. Let cool before covering with lids and placing In the refrigerator up to 5 days.
50
INSTRUCTIONS
spaghetti casserole 1. Preheat the oven to 350 degrees and

2. Cook pasta according to package directions.
INGREDIENTS Strain out water and add back to the pan.
3. Add butter, parmesan cheese, and sprinkle
8 ounces spaghetti noodles
with salt and pepper. Mix well.
12 ounces ground turkey (93/7)
4. In another pan cook ground turkey until no
1 tablespoon butter (14g)
longer pink. Drain fat, if any.
1/4 cup parmesan cheese (21g)
5. Add in chopped onion, bell pepper, and
1/2 green bell pepper, chopped (100g)
celery. Cook until veggies are tender.
1/2 yellow onion, diced (140g)
6. Stir in spaghetti sauce, cottage cheese, and
2 celery stalks, diced (68g)
remaining spices to meat mixture.
1/2 cup low-fat cottage cheese (110g)
7. Layer noodles and then the meat mixture
12 ounces spaghetti sauce (I like classico)
into a casserole dish. Combine gently.
2 ounces mozzarella cheese
8. Top with mozzarella cheese and bake at 350
1/4 teaspoon dried oregano
degrees for 30 minutes.
1/4 teaspoon garlic powder
salt & pepper
MAKES 5 SERVINGS
364 CAL / 24.7P / 42.6C / 11.3F
51
spaghetti squash pizza casserole
MAKES 6 SERVINGS
342 CAL 45.7P / 11.8C / 12.9F
INGREDIENTS
4 pound spaghetti squash
1 pound extra lean ground turkey (99/1)
19.5 ounce jennie-o hot italian sausage links
1/2 onion, diced (150g)
1 cup pizza sauce
1/2 cup plain non fat greek yogurt (113g)
1 cup liquid egg whites
17 slices turkey pepperoni slices
3 ounces part skim mozzarella cheese
1 tablespoon oregano
salt & pepper
INSTRUCTIONS
1. Preheat the oven to 400 degrees. Slice your

your squash in half length wise. Lay face down
on a cookie sheet and bake for 30 minutes.
2. Over medium high heat cook your turkey,
sausage and onion until no longer pink. Strain
out the grease.
3. Mix in pizza sauce, yogurt, oregano, and some
salt and pepper.
4. Arrange 6 meal prep containers on a cookie
sheet, grease lightly with cooking spray. Layer in
order: 1/6 of the squash, 1/6 of the meat mixture,
and pour 1/6 of the eggs into each container. Stir
gently to combine. Bake for 40 minutes or until
the center is cooked through and the top is
crispy.
5. Let cool before covering with lids and placing in
the refrigerator up to 5 days.
52
tuna salad bowls MAKES 5 SERVINGS
SERVING SIZE: 1 BOWL WITH DRESSING
320 CAL / 24.2P / 21.4C / 16.8F
INGREDIENTS
24 ounces drained tuna from
the can (this is 6 standard size
cans, 3 costco size)
8 ounces chopped greens of
your choice (I used a mix)
1 small red onion, diced (100g)
3 stalks celery, diced (180g)
1 carrot, diced (100g)
1/2 large cucumber, diced
(100g)
5 pepperoncini, sliced (40g)
2 tablespoons capers, diced
(24g)
INGREDIENTS FOR THE DRESSING

1/3 cup extra virgin olive oil
2 tablespoons pepperoncini
brine
2 tablespoons red wine
vinegar
1 tablespoon dijon mustard
INSTRUCTIONS
1. Place all ingredients in a large
bowl.
2. Put dressing ingredients in a jar,
seal well and shake up good.
3. Pour dressing over the salad
and mix, or store separately as
pictured. Lay out 5 meal prep
containers and evenly distribute
the salad into each container
(about 275g each with dressing
mixed in).
4. Store in the fridge and enjoy for
up to 5 days.
5. This is excellent with your
favorite chips, crackers or rice
cakes.
53
I love this salad with Popcorner chips or crackers. They are not
included in the macros so you can enjoy this salad however you like.
54
turkey salad bowls
4 cups turkey breast, diced (I used 1. In a mixing bowl combine the turkey, celery,
Kirkland oven roasted) (538g) onions, cranberries, seasonings, Greek yogurt,
1 cup celery, diced (140g) and mayo. Stir well.
1/2 medium red onion, diced 2. Scoop 1 heaping cup (200g) into each
(90g) container. Pack with any bread or crackers you
1/4 cup dried cranberries, (40g) like. The macros below are for the salad only.
(or 40g whole cranberries)
1/2 cup plain non fat Greek yogurt The macros for this one are in myfitnesspal per gram. This
(113g) way you can pack as much or as little as you like.
1/4 cup light mayo
1 teaspoon garlic powder
MAKES 5 SERVINGS
1/2 teaspoon salt
SERVING SIZE: 200G (TURKEY SALAD ONLY)
1/4 teaspoon pepper
188 CAL / 29.7P / 11.6C / 4.4F
55
veggie mac & chicken bowl
MAKES 5 SERVINGS
347 CAL / 33.8P / 34.3C / 9.4F
INGREDIENTS
24 ounces chicken sausage links (my
favorite are sam's choice from walmart.
per link: 15p/3c/3f)
5 ounces pasta noodles
250g bell peppers, diced
250g asparagus, diced
250g zucchini, diced
50g onion, diced
5 handfuls of spinach
70g parmesan cheese
salt & pepper
INSTRUCTIONS
1. Cook pasta according to package

directions in salted water. Strain and set
aside.
2. Over medium heat cook your peppers,
asparagus, zucchini, onions, and sliced
chicken sausage. Cook until veggies are
soft. Add the spinach and cook until
wilted.
3. Lay out 5 meal prep containers. To each
container add 1/5 of your cooked pasta
noodles (about 3/4 cup), 1/5 of the
chicken and veggies (about 1 & 1/2 cups),
and 14g of parmesan cheese.
placing in the refrigerator up to 5 days.
56
protein bites
57
chocolate chip coconut protein bites
SERVING SIZE: 40G
155 CAL / 7.5P / 19C / 6.1F 1. Blend 1 cup of the oats in a blender and then
put in a medium size mixing bowl. If you prefer
INGREDIENTS a chewier bite, skip this step and leave all oats
whole.
2 cups old fashion oats (160g)
2. Add protein powder and mix well.
2 scoops (66g) clean simple eats
3. Add the peanut butter, honey, vanilla extract,
vanilla whey protein powder
coconut flakes, and chocolate chips. Stir well.
1/4 cup peanut butter (64g)
4. Slowly add in the milk. It should form a crumbly
cookie dough like texture.
1 teaspoon vanilla extract
5. Roll into 40g ball (or 2, 20 gram balls) and place
3 tablespoons sweetened
in an airtight container or snack size Ziploc
coconut flakes (23g)
bags.
2 tablespoons mini milk
6. Keep in your fridge up to 5 days.
1/4 cup unsweetened almond
milk
Tip: place your whole

mixing bowl on your scale
and zero it out. Pull out
40g dough right from the
bowl.
58
MAKES 12 SERVINGS
mint chocolate protein bites SERVING SIZE: 40G

120 CAL / 6P / 15.8C / 6F
2 cups old fashion oats (160g) 1. Blend 1 cup of the oats in a blender and then
2 scoops (66g) clean simple put in a medium size mixing bowl. If you prefer
eats chocolate or mint a chewier bite, skip this step and leave all oats
cookie whey protein powder whole.
1/4 cup cashew butter (64g) 2. Add protein powder and mix well.
2 tablespoons honey (42g) 3. Add the cashew butter, honey, mint extract,
1/2 teaspoon mint extract and chocolate chips. Stir well.
2 tablespoons mini milk 4. Slowly add in the milk. It should form a crumbly
chocolate chips (30g) cookie dough like texture.
1/4 cup unsweetened 5. Roll into 40g ball (or 2, 20 gram balls) and place
almond milk in an airtight container or snack size Ziploc
bags.
59
pb & j protein bites
2 cups old fashion oats (160g) 1. Blend 1 cup of oats and 50 grams of raisins in
2 scoops clean simple eats a blender. Add to a mixing bowl with
vanilla whey protein powder remaining oats and protein powder. Mix well.
(66g) 2. Add the peanut butter, honey, and almond
1/4 cup peanut butter (64g) milk. Stir well.
2 tablespoons honey (42g) 3. Slowly add in the milk. It should form a
60 grams raisins crumbly cookie dough like texture.
1 tablespoon unsweetened 4. Roll into 40g ball (or 2, 20 gram balls) and
almond milk place in an airtight container or snack size
Ziploc bags.
MAKES 10 SERVINGS
SERVING SIZE: 40G
150 CAL / 7.8P / 22C / 4.2F
60
pecan pie protein bites
1. Blend 1 cup of the oats and the dates in a blender
2 scoops (66g) clean simple eats
and then put in a medium size mixing bowl.
vanilla or snickerdoodle whey
2. Add remaining oats and protein powder. Mix well.
protein powder
3. Add the cashew butter, and pecans. Stir well.
1/4 cup cashew butter (64g)
4. Slowly add in the milk. It should form a crumbly
120g dates
cookie dough like texture.
28 grams pecan pieces
5. Roll into 40g ball (or 2, 20 gram balls) and place in
an airtight container or snack size Ziploc bags.
milk
MAKES 12 SERVINGS
SERVING SIZE: 40G
151 CAL / 8P / 19.7C / 5.2F
61
white chocolate cranberry protein bites
MAKES 10 SERVINGS
SERVING SIZE: 40G
164 CAL / 7.7P / 22.6C / 4.7F
INGREDIENTS
2 scoops clean simple eats
vanilla whey protein powder
(66g)
1/4 cup cashew butter (64g)
30 grams dried cranberries
2 tablespoons white
milk
INSTRUCTIONS
1. Blend 1 cup of the oats in a blender and then put in a medium size
mixing bowl. If you prefer a chewier bite, skip this step and leave all oats
whole.
2. Add protein powder and mix well.
3. Add the cashew butter, honey, cranberries, and white chocolate chips.
Stir well.
4. Slowly add in the milk. It should form a crumbly cookie dough like
texture.
5. Roll into 40g ball (or 2, 20 gram balls) and place in an airtight container
or snack size Ziploc bags.
62
What started as just a blog in 2015 has now
bloomed into a full-service nutrition program.
Krista Pool and Tracy Gifford, along with the help of

their amazing coaching staff, have built a
community of women who use tracking macros to
finally reach their goals.
Stay Fit Mom empowers women to take control of

their health by eating real food, embracing who
they are, and celebrating each other’s journey
all along the way. Stay Fit Mom is about so much
more than healthy recipes, tracking macros, and
fitness. The amazing SFM community is about
lifting each other up and cheering each other on.
Tracy Gifford Krista Pool
The Stay Fit Mom community is about believing in each other when we don't believe in ourselves.
63
Blank Back Page
Thank you for your purchase!
We love hearing from you, and seeing what you

cook. Please share what you make with us!
@stayfitmom_krista on Instagram &

TikTok @stayfitmom on Facebook
STAYFITMOM.COM

SFM Meal Prep Cookbook Digital (Web) 2023.01

Uploaded by

Document Information

Copyright

Available Formats

Share this document

Share or Embed Document

Sharing Options

Did you find this document useful?

Is this content inappropriate?

Copyright:

Available Formats

SFM Meal Prep Cookbook Digital (Web) 2023.01

Uploaded by

Copyright:

Available Formats

MEAL

I started sharing my 5 day meal prep

Thank you so much for your purchase

Just like all the Stay Fit Mom cookbooks,

If you make a recipe and love it, I’d love

Food Photography: Krista Pool

Cookbook Designed in Collaboration with: Susan Wilson Designs

CAN I FREEZE EXTRA MEALS?

WHERE DO YOU GET YOUR PLASTIC MEAL PREP CONTAINERS?

WHERE DO YOU GET YOUR GLASS CONTAINERS?

ARE THE GLASS CONTAINERS OVEN SAFE?

WHAT SIZE ARE YOUR MEAL PREP CONTAINERS?

WHERE DID YOU GET YOUR VEGGIE CHOPPER?

HOW DO WE FIND THE MACROS IN MYFITNESSPAL?

ABOUT STAY FIT MOM...................63

3 & 1/2 cups cooked hash browns

12 ounces ham steak, cubed

1o ounces ground turkey breakfast sausage MAKES 5 SERVINGS

1. Preheat the oven to 375 degrees and

5 ounces lean, cooked ham

1. Over medium heat warm up your

1/3 cup old fashioned oats (27g)

1. In a wide mouth mason jar or small container,

1/3 cup old fashioned oats (27g)

1. In a wide mouth mason jar or small container,

1/3 cup old fashioned oats (27g)

1. In a wide mouth mason jar or small container,

1/3 cup old fashioned oats (27g)

1. In a wide mouth mason jar or small container,

1 cup kodiak cakes power cakes

1/4 cup melted butter INSTRUCTIONS

1 box spice cake mix (I like duncan hines)

1. Preheat Oven to 350 degrees.

14 ounce box kodiak cake blueberry muffin mix

apple pie proteinpancakes

2 cups kodiak cakes

I like to use the 2 cup containers for pancakes.

1 & 1/2 pounds lean ground

INGREDIENTS FOR THE RICE

INGREDIENTS FOR THE BOWLS

1. Preheat the oven to 350

25 ounces boneless, skinless INSTRUCTIONS

INGREDIENTS FOR THE RICE

1. Rinse your rice well and put in the rice

1. Preheat the oven to 425 degrees. Bake your

mexican street corn casserole

25 ounces boneless, skinless

1. Preheat the oven to 350 degrees and

This will yeild more sesame

2-3 pounds boneless, skinless, chicken

1 & 1/2 pounds lean ground beef

spaghetti casserole 1. Preheat the oven to 350 degrees and

1. Preheat the oven to 400 degrees. Slice your

INGREDIENTS FOR THE DRESSING

1. Cook pasta according to package

Tip: place your whole

mint chocolate protein bites SERVING SIZE: 40G

Krista Pool and Tracy Gifford, along with the help of

Stay Fit Mom empowers women to take control of

Tracy Gifford Krista Pool

We love hearing from you, and seeing what you

@stayfitmom_krista on Instagram &

You might also like