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Cheap And Healthy Meals For The Week, Done In 1 Hour

Meal prep will never be the same.

Meal prep will never be the same.



  • 5 lbs (2267g) Chicken breast or Pork Tenderloin, Sous Vide

  • Salt and pepper or seasoning of choice

  • *optional* Herbs of choice: rosemary, thyme, etc.

Breakfast Sando:

  • 14 eggs, soft-boiled and sliced in half

  • 2lbs (907g) 95% lean ground turkey

  • 1 tablespoon of sage (1g), finely chopped

  • 1/2 teaspoon (2g) onion powder

  • 2 teaspoons(8g) garlic powder

  • 2 teaspoons (12g) fine sea salt

  • 1/2 teaspoon(>1g) cayenne powder

  • 1/2 teaspoon(>1g) black pepper

  • 14 slices whole wheat bread, toasted

Side of Fruit:

  • 1 cup(115g) blackberries

  • 1 cup(115g) raspberries

  • ½ cup (120g) yogurt greek

  • Cinnamon powder to garnish

Green Goddess:

  • 1/4 cup (41g) toasted almonds

  • 5 tablespoons (27g) nutritional yeast (optional)

  • 5 cloves garlic, peeled

  • 1 cup(20g) fresh basil

  • 1 cup(30g) spinach

  • 1 poblano chili, charred and seeded

  • 3.5 tablespoons (35g) olive oil

  • Juice of 1 lemon

  • Salt and pepper to taste


  • 1 head iceberg lettuce, rough chopped

  • 1 cup grape tomatoes cut in half

  • 1x serving Protein Secret

  • 1 red onion, thinly sliced and washed

Lunch (Chicken Fajita Bowl):

  • 2 red bell peppers, seeded and cut into matchsticks

  • 1 green bell pepper, seeded and cut into matchsticks

  • 1 sweet onion, sliced

  • Protein secret: pork loin

  • ¼ cup (15g) parsley, finely chopped

  • 4 cloves garlic grated

  • 2 tablespoons (22g) lemon juice

  • 1 tablespoon (16g) soy sauce

  • 2 tablespoons (20g) olive oil

  • 1 tablespoon (11g) water

  • Salt and pepper to taste


  • ¼ c parsley, finely chopped

  • 4 cloves of garlic, grated

  • 1 tbsp (11g) water

  • 1 tbsp (16g) soy sauce

  • 2 tbsp (20g) olive oil

  • 2 tbsp (20g) lemon juice

  • Salt to taste


  • 4 cups (946ml) water

  • 4 cups (760g) white medium-grain rice

Teriyaki Salmon Meal Skewers:

  • 1.5 tablespoons (20g) white vinegar

  • 1/4 cup (59ml) water

  • 1/4 cup (60g) soy sauce

  • 1/2 teaspoon (6g) toasted sesame oil

  • 3 tablespoons (46g) honey

  • 1-inch knob ginger, grated

  • 2.5 teaspoons (8g) cornstarch

  • 3 cloves garlic, finely chopped

  • 2 lb (907g) salmon filet, no skin, and 1” cubes

  • 1 crown broccoli, bite-size pieces

  • 3 green onions, cut into 1.25” segments

Cabbage Slaw:

  • 1/2 head green cabbage, thinly sliced

  • 2 green onions, thinly sliced

  • Salt to taste

  • Lemon juice to taste



  1. Season chicken breast with salt and pepper.

  2. In a vacuum-sealed bag, add chicken breast with herbs. Seal the bag and toss it into sous vide set to 66C for 60-90 minutes.

  3. Remove from the bag, and lightly season with oil, salt, and pepper. Heat a large skillet over medium-high, spray with cooking spray and sear your protein until browned. Let rest for 8 minutes before slicing and serving.

Breakfast Sando:

  1. Bring a pot of water to a gentle boil over medium-high heat for the soft-boiled egg and gently lay in whole eggs. Let simmer and place a timer for 6.5 minutes. Pull them out immediately into an ice bath, and peel them submerged in water.

  2. In a medium bowl, add the remaining ingredients; knead and mix by hand until well combined.

  3. Shape into balls (7 or 8 total). Set a medium-sized saucepan over medium heat, and grease lightly. Once hot, place one ball in the middle and flat it to a 1/4 “; season with salt and pepper to taste and sear for 2 minutes, flip, and sear it again for 2 more minutes or until fully cooked and browned on both sides.

  4. On a slice of bread, add a turkey pattie and 1 egg with the yolk side facing down and season to taste with salt and pepper. Add another slice of bread on top, wrap it in plastic, and split it in half.


  1. In your meal prep container, add one turkey sandwich, a handful of berries, and greek yogurt with a pinch of ground cinnamon.

Green Goddess:

  1. In a blender, add almonds, nutritional yeast, garlic, basil, spinach, and poblano pepper; blend on high speed until smooth (add a splash of water to loosen up if necessary). Then slowly stream in olive oil, remove from blender and pour into a bowl; season to taste with salt and pepper and a splash of lemon juice.


  1. In a large bowl, add lettuce and ¼ c of your dressing; toss until well coated.

  2. Place your salad in a “meal prep” container, add tomatoes, your fresh sliced sous vide chicken, and ½ egg.

Lunch (Chicken Fajita Bowl):

  1. Heat a large saute pan over medium-high heat and grease the pan with cooking spray, then add your peppers and season to taste with salt, and cook for 3 - 4 minutes, tossing often and cooking through.


  1. Add all the ingredients to a small mixing bowl and season to taste with salt. Stir until dissolved and well combined.


  1. Start by rinsing and washing the rice three times. Then, place equal parts of rice to water into the rice cooker. Let sit in the water for 15 minutes before cooking—press start and cook.

  2. Once cooked, dump the rice into the hangiri and pour the sushi Zu over the rice paddle across the rice.

  3. Using the paddle, lift and spread the rice towards the outside. Then using a damp towel, grab the edge of the hangiri and spin while paddling rice into one spot.

  4. Using the damp towel, gather the rice and place it into a rice cooker to keep it warm.


  1. In a meal prep container, add fajita veggies, a handful of rice, and sous vide pork: garnish with 1 or 2 spoonfuls of your sauce.

Teriyaki Salmon Meal Skewers:

  1. Preheat the grill with one hot side and one cold side.

  2. In a sauce pot, add white vinegar, water, soy sauce, sesame oil, honey, ginger, and cornstarch; heat over medium heat, stirring constantly until thickened, around 2 minutes. Cut off the heat and stir in garlic.

  3. Place in skewer alternating between broccoli, salmon, and green onion. Season to taste with salt.

  4. Spray your grill with cooking spray, place skewers on the grill, and cook for 2 minutes per side or with an internal temperature of 125F. Brush your skewers with your teriyaki sauce while grilling and sear on each side, so the glaze gets sticky and charred.

Cabbage Slaw:

  1. Add all the ingredients to a medium-sized mixing bowl and toss until well combined.


  1. In your meal prep container, add your salmon and grilled veggies, rice, and your slaw.

Let's Get Cooking

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