5-Day Meal Prep Plans

Lean Chicken & Rice Classic

Ultra-lean: skinless chicken breast, jasmine rice, steamed vegetables, and fresh herbs.

Fish & Veggie Low-Fat Prep

White fish, sweet potato, asparagus, and lemon — light, clean, and delicious.

Low-Fat Turkey Feast Prep

Lean turkey every way: meatballs, burgers, stir-fry, lettuce wraps, and turkey chili.

Light Shrimp Low-Fat Prep

Naturally low-fat shrimp: garlic shrimp, shrimp tacos, shrimp fried rice, and shrimp salad.

Light Pasta Low-Fat Prep

Pasta without the guilt: marinara, primavera, lemon garlic, tomato basil, and aglio e olio — all low-fat.

Bean Power Low-Fat Prep

High-fiber, low-fat bean prep: black bean bowls, white bean soup, chickpea salad, and lentil stew.

Yogurt-Focused Low-Fat Prep

Greek yogurt as the base: parfaits, yogurt marinades, frozen yogurt bark, tzatziki bowls, and dressings.

Asian Light Low-Fat Prep

Low-fat Asian: steamed fish, rice paper rolls, miso broth bowls, and vegetable stir-fry with minimal oil.

Oat-Focused Low-Fat Prep

Oats as the star: overnight oats, baked oatmeal, oat pancakes, savory oat bowls, and oat energy bites.

Salad Jar Low-Fat Prep

Mason jar salads for the week: layered for freshness with lean proteins and fat-free dressings.

Volumetrics Meal Preps

10 prep plans

Soup & Salad Volumetrics Week

High-volume, low-calorie: broth-based soups, massive salads, and water-rich vegetable sides.

Stir-Fry Feast Volumetrics

Massive veggie stir-fries with lean protein: chicken, shrimp, and tofu options.

Loaded Veggie Plates Prep

Huge portions of roasted vegetables with lean proteins: filling meals under 400 calories each.

1300 cal/day

Zoodle & Veggie Noodle Week

Replace pasta with veggie noodles: zucchini, sweet potato, butternut squash, and carrot noodles.

1300 cal/day

Egg White & Lean Volumetrics

Maximum volume, minimum calories: egg white omelettes loaded with veggies, giant salads, and broth bowls.

Cauliflower Everything Prep

Cauliflower rice, cauliflower pizza, cauliflower mash, cauliflower soup, and cauliflower steaks.

Summer Volumetrics Prep

Water-rich summer meals: watermelon salads, gazpacho, cucumber boats, and chilled soups.

Mushroom Magic Volumetrics

Meaty mushrooms as the star: portobello burgers, mushroom stroganoff, stuffed mushrooms, and mushroom soup.

Berry & Lean Volumetrics

Berry-forward meals: berry overnight oats, berry chicken salad, berry smoothie bowls, and mixed berry sauce.

Veggie Wrap Volumetrics Week

Giant lettuce and collard wraps stuffed with massive amounts of vegetables and lean protein.

Mediterranean Meal Preps

10 prep plans

Classic Greek Week Prep

Authentic Greek meals: souvlaki, Greek salad, moussaka, spanakopita, and tzatziki bowls.

Mediterranean Seafood Week

Ocean-fresh: grilled branzino, shrimp risotto, tuna Niçoise, calamari, and cioppino.

Italian Riviera 5-Day Prep

Coastal Italian: pesto gnocchi, caprese, prosciutto-wrapped chicken, limoncello tiramisu, and bruschetta.

Spanish Tapas Week Prep

Small plates, big flavors: patatas bravas, Spanish tortilla, gambas al ajillo, chorizo rice, and gazpacho.

Levantine Kitchen 5-Day Prep

Middle Eastern magic: shawarma chicken, falafel, baba ganoush, fattoush salad, and za'atar flatbread.

Turkish Delight Prep

Turkish-inspired: köfte meatballs, menemen, lentil soup, stuffed zucchini, and pide.

North African Med Prep

Moroccan & Tunisian flavors: chicken tagine, shakshuka, couscous royale, harissa lamb, and brik pastries.

2 hours5 daysadvanced

Olive Oil Focused Med Prep

Heart-healthy olive oil-rich prep: olive oil poached fish, aglio e olio, roasted vegetables, and olive tapenade.

Mediterranean Grain Bowl Week

Wholesome grain bowls: farro, freekeh, bulgur, quinoa, and couscous with Mediterranean toppings.

Pescatarian Med Week Prep

Fish-forward: sardine toast, baked cod, shrimp orzo, seafood salad, and anchovy pasta.

High Protein Meal Preps

10 prep plans

2200 cal/day

Bodybuilder Classic 5-Day Prep

The classic bodybuilding prep: chicken breast, rice, broccoli, plus sweet potato and lean ground turkey.

Lean Gains 5-Day Prep

Optimized for muscle gain with minimal fat: egg whites, tilapia, jasmine rice, and grilled vegetables.

2400 cal/day

Steak & Eggs Power Prep

High-protein luxury prep: sirloin steaks, whole eggs, roasted potatoes, and green beans.

2100 cal/day

Chicken 5 Ways — Protein Prep

Never get bored: lemon herb, BBQ, teriyaki, buffalo, and pesto chicken — all prepped in one session.

Ground Turkey Mix-Up 5-Day Prep

Versatile lean turkey: taco bowls, Asian lettuce wraps, Italian meatballs, stuffed peppers, and burger patties.

Egg-Centric Protein Prep

Budget-friendly protein: frittata, egg muffins, shakshuka, and egg fried rice for muscle-building on a budget.

Salmon Power Week Prep

Omega-3 rich high-protein prep: baked salmon, salmon cakes, smoked salmon wraps, and salmon fried rice.

Shrimp & Lean Protein Prep

Low-cal, high-protein: garlic shrimp, shrimp tacos, shrimp stir-fry, and shrimp fried rice.

3000 cal/day

Bulking Season 5-Day Prep

Calorie-dense for mass building: beef & rice, chicken pasta, protein pancakes, and loaded burritos.

Cutting Phase 5-Day Prep

Low-calorie, maximum protein: white fish, chicken breast, egg whites, and fibrous vegetables.

Keto & Low Carb Meal Preps

10 prep plans

Classic Keto 5-Day Meal Prep

A traditional ketogenic prep featuring high-fat, low-carb staples like bacon-wrapped chicken, avocado egg cups, and cauliflower mac & cheese.

Mediterranean Keto 5-Day Prep

Olive oil-rich keto prep with grilled halloumi, lamb kofta, and Greek-style salads — low-carb meets Mediterranean flavors.

Asian Fusion Keto 5-Day Prep

Keto-friendly Asian flavors: sesame chicken, zucchini noodle pad thai, and pork belly with bok choy.

Keto Comfort Food 5-Day Prep

All your comfort food favorites made keto: fathead pizza, loaded cauliflower soup, and butter burgers.

2.5 hours5 daysbeginner

Keto Seafood Feast 5-Day Prep

Omega-3 rich keto prep with garlic butter shrimp, salmon patties, and tuna-stuffed avocados.

Keto Egg Fast 5-Day Prep

Egg-based keto protocol prep: egg salad, cloud bread, custard cups, and cheesy egg bites for a stall-breaking week.

1 hour active5 daysbeginner

1950 cal/day

Keto BBQ Week 5-Day Prep

Smoky and satisfying: pulled pork, BBQ chicken thighs, coleslaw, and loaded jalapeño poppers.

Keto Breakfast-All-Day 5-Day Prep

Breakfast lovers' keto prep: chaffle sandwiches, sausage gravy, breakfast casserole, and butter coffee bombs.

Keto Mexican Fiesta 5-Day Prep

Spicy and satisfying: carnitas, cheese shell tacos, guacamole, and Mexican cauliflower rice.

Keto Italian Week 5-Day Prep

Carb-free Italian: zucchini lasagna, chicken parmesan, caprese stacks, and antipasto salad.

Paleo Meal Preps

10 prep plans

Whole30 Kickstart 5-Day Prep

Clean paleo eating: grilled chicken, roasted sweet potatoes, sautéed greens, and egg-based breakfasts.

2100 cal/day

Hunter-Gatherer 5-Day Prep

Primal paleo: bison burgers, wild-caught salmon, roasted root vegetables, and bone broth.

2200 cal/day

Surf & Turf Paleo Prep

Best of both worlds: garlic shrimp, ribeye strips, plantain chips, and slaw with avocado ranch.

Chicken Thigh Mastery Prep

Juicy, affordable paleo: herb-roasted thighs, chicken salad, Thai chicken lettuce cups, and bone broth.

Paleo Breakfast Lover Prep

Breakfast all day: sweet potato waffles, turkey sausage patties, egg cups, banana pancakes, and hash.

Paleo Grill Season Prep

Fire up the grill: marinated flank steak, lemon herb chicken, grilled vegetables, and chimichurri.

30 min active5 daysbeginner

Paleo Slow Cooker 5-Day Prep

Set it and forget it: pot roast, pulled chicken, beef stew, carnitas, and bone broth — all from the slow cooker.

Sheet Pan Paleo 5-Day Prep

Minimal effort: everything on sheet pans — sausage & veggies, salmon & asparagus, chicken fajitas.

45 min5 daysbeginner

Asian-Inspired Paleo Prep

Paleo-friendly Asian flavors: coconut aminos stir-fry, Thai basil chicken, cauliflower fried rice, and lettuce wraps.

Mediterranean Paleo Prep

Paleo meets Mediterranean: lamb meatballs, roasted eggplant, herb-crusted fish, and olive tapenade.

Vegan Meal Preps

10 prep plans

Buddha Bowl 5-Day Prep

Colorful grain bowls with roasted chickpeas, sweet potato, quinoa, tahini dressing, and pickled red onion.

Vegan Protein Power 5-Day Prep

High-protein vegan prep: tofu scramble, lentil bolognese, tempeh stir-fry, and black bean burgers.

Curry Lover's Vegan Prep

A week of bold curries: chickpea tikka masala, Thai green curry, lentil dal, coconut korma, and Japanese curry.

Vegan Mexican Fiesta Prep

Plant-based Mexican: sofritas bowls, black bean tacos, vegan queso, Mexican rice, and churro bites.

Vegan Mediterranean 5-Day Prep

Sun-kissed flavors: falafel, hummus, tabbouleh, stuffed grape leaves, and roasted vegetable couscous.

Asian Bowl Vegan Prep

Plant-powered Asian: teriyaki tofu, peanut noodles, miso soup, edamame rice, and spring rolls.

Vegan Comfort Food Prep

Hearty and warming: mushroom stroganoff, mac & cheese, shepherd's pie, chili, and garlic bread.

Raw & Fresh Vegan Prep

Mostly raw prep: zucchini noodles, rainbow wraps, energy balls, smoothie packs, and overnight oats.

Bean Bonanza Vegan Prep

Budget-friendly bean prep: white bean soup, black bean bowls, chickpea curry, lentil stew, and bean salad.

Global Flavors Vegan Prep

Around the world in 5 days: Ethiopian injera bowls, Korean bibimbap, Indian dal, Mexican pozole, and Moroccan tagine.

3 hours5 daysadvanced

Vegetarian Meal Preps

10 prep plans

Classic Vegetarian 5-Day Prep

Balanced vegetarian meals: caprese pasta, veggie frittata, Greek grain bowls, and cheesy stuffed peppers.

Indian Vegetarian Feast Prep

Rich Indian flavors: paneer tikka, chana masala, palak paneer, vegetable biryani, and raita.

Pasta Lover's Vegetarian Prep

A different pasta every day: pesto penne, mushroom alfredo, marinara bake, carbonara, and primavera.

Asian Vegetarian Delight Prep

Flavorful Asian: vegetable pad thai, tofu teriyaki, miso ramen, fried rice, and spring rolls.

Mexican Vegetarian Prep

Hearty vegetarian Mexican: black bean enchiladas, cheese quesadillas, huevos rancheros, and elote bowls.

Power Salad Vegetarian Prep

Substantial salads: grain bowls, Mediterranean salad, Asian noodle salad, Cobb salad, and Caesar.

2100 cal/day

Comfort Carbs Vegetarian Prep

Cozy and filling: risotto, grilled cheese & tomato soup, veggie pot pie, baked mac & cheese, and gnocchi.

Eggs Every Way Vegetarian Prep

Egg-centric budget prep: shakshuka, Scotch eggs, egg curry, egg salad, and quiche.

Soup & Stew Vegetarian Prep

Warming and hearty: minestrone, French onion, broccoli cheddar, tortilla soup, and mushroom barley.

Brunch All Week Vegetarian Prep

Brunch every day: avocado toast bar, Belgian waffles, breakfast burritos, acai bowls, and eggs Benedict.

DASH Meal Preps

10 prep plans

Heart-Healthy DASH 5-Day Prep

Low-sodium, nutrient-dense: herb-roasted chicken, brown rice, steamed vegetables, and fresh fruit.

DASH Salmon & Grains Week

Omega-3 focused: baked salmon, quinoa, roasted asparagus, and citrus vinaigrette.

Lean Turkey DASH Prep

Ground turkey bowls, turkey meatloaf, turkey lettuce wraps, and whole grain sides.

Plant-Forward DASH Prep

Mostly plants: lentil soup, vegetable stir-fry, bean salad, and whole grain bowls with minimal meat.

Blood Pressure Buster Prep

Potassium-rich DASH meals: banana smoothies, sweet potato chicken, beet salad, and avocado bowls.

Whole Grain Variety DASH Prep

Five different whole grains: oats, brown rice, quinoa, barley, and whole wheat pasta with lean proteins.

DASH Mediterranean Fusion Prep

Best of both: DASH principles with Mediterranean flavors — fish, olive oil, whole grains, and fresh herbs.

Budget-Friendly DASH Prep

DASH eating on a budget: canned beans, frozen vegetables, eggs, oats, and seasonal produce.

DASH Chicken Variety Prep

Herb, lemon, BBQ, teriyaki, and garlic chicken — five flavors, all DASH-compliant with no added salt.

DASH Smoothie & Bowl Week

Start each day with potassium-rich smoothies, plus balanced bowls for lunch and dinner.

Plant-Based Meal Preps

10 prep plans

Whole-Food Plant-Based Classic

No oil, no processed: sweet potato bowls, lentil stew, bean tacos, and whole grain salads.

Protein-Packed Plant-Based Prep

High-protein plants: tempeh, edamame, hemp seeds, lentils, and chickpea pasta.

Plant-Based Stew Season Prep

Warming stews: chili, minestrone, African peanut, potato leek, and butternut squash.

Plant-Based Bowl Bar Prep

Build-your-own bowls: grain base, roasted veggies, legumes, dressings, and toppings all prepped.

Asian Plant-Based Prep

Tofu teriyaki, vegetable lo mein, miso soup, edamame rice bowls, and coconut curry.

Plant-Based Mexican Prep

Burrito bowls, sweet potato tacos, refried beans, Mexican rice, and mango salsa.

Mediterranean Plant-Based Prep

Falafel, hummus, roasted veggies, tabbouleh, and stuffed grape leaves — all plant-based.

Smoothie & Energy Plant Prep

Smoothie packs, energy balls, overnight oats, acai bowls, and chia pudding — no-cook week.

Italian Plant-Based Week

Pasta e fagioli, mushroom ragu, bruschetta, minestrone, and eggplant parm — all plant-based.

Plant-Based Comfort Classics

Veganized comfort food: mac & cheese, shepherd's pie, pot pie, chili, and loaded baked potatoes.