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The Comprehensive Meal Prep Recipes Guide That Will Transform Your Week, Your Health, And Your Life

We want to start off today’s article about meal prep recipes by discussing a concept we have become really enamored with lately. It is the concept of decision fatigue. If you are the type of person who ever feels like there is “information overwhelm”, this is probably an idea you are very familiar with. Unfortunately, many people are frustrated by too many choices, especially when it comes to their diet and their health. If that feels like you we are here to help!

When you finish today’s blog, you will have everything you need to eat healthy all week long without having to stress, test your willpower, or worry about making too many decisions. That means you will be lowering you Setpoint Weight and reprogramming your body to function like that of a naturally thin person!

Essentially, decision fatigue centers in on the idea that making decisions is hard. Every decision requires a degree of mental energy. It causes a level of fatigue. For small decisions, this mental drain is minor. The more significant the decision, the drain on your mental faculties is much higher. And here is the thing – as an active adult, you make thousands of decisions, both big and small, every single day.

It is a concept that has been proven time and time again. The more decisions you make in a day, the harder it is to make good decisions.

Decision fatigue is closely related to willpower. In fact, it is one of the primary things that wears away at your willpower.

Willpower is a muscle. As with any muscle, it can be strengthened. Saying ‘no’ to hard decisions can accomplish just that. As with exercising in the gym, when you exercising your willpower, you want to do so in a way that will provide positive benefits with risks (such as injuring yourself in the gym).

Decision fatigue increases the chance that your willpower will break. Plus, did you know that exerting self-control actually causes your heart rate to become more variable? It is true. This is an example of how something that is psychological can actually have a physiological effect on you.

If you think about your own life, decision fatigue probably explains many poor, short-sighted decisions. You know that double cheeseburger with bacon you picked up on the way home the other week? The one you didn’t tell anybody about, especially not your husband or your kids? Yup, that one. The one you knew, deep down, that you shouldn’t eat. But you did it anyway. Why would you do that?

There is a reason. Decision fatigue!

Think about how your day went leading up to that decision. Think about how hectic and busy it was. Between work, taking care of the kids, taking care of yourself, stress, and everything else going on in your life, you faced a lot. All that is in addition to the normal, mundane decisions you have to make throughout the day.

This entire situation is not good for your health, your wellness, or your weight. Stress affects your Setpoint Weight. So too do all the unhealthy foods that you eat as a result of being busy, stressed, and pressed for time. Even losing sleep can cause weight gain.

Meal prep is a solution that can really change your life. It makes it easy to eat healthy. Plus, it lowers the burden of decision fatigue in your life. Meal prepping on Sunday eliminates a massive load of decisions you would otherwise have to make throughout the week.

It sounds like such a slam-dunk idea. So why doesn’t everyone meal prep?

Frankly, because it takes work. It takes planning and foresight. But in the long run, it drastically reduces the amount of mental energy you have to expend on a daily basis. It can also dramatically improve the quality of nutrients you are putting in your body.

Now, it’s finally time for some meal prep recipes! When you are really dialed in with your meal prepping ideas, you can cook once and eat for an entire week. The primary idea behind each of these meal prep recipes is to help you lower your Setpoint Weight. That is right, these are not just any meal prep recipes, they are specifically meal prep recipes for weight loss.

To make it easy to go through all of our meal prep recipe ideas, we have separated things out into 4 sections. We have meal prep recipes for breakfast, meal prep recipes for lunch, meal prep snacks, and a final secret meal prep weapon – SANE Smoothies.

Learn the exact foods you must eat if you want to finally lose weight permanently. Click here to download your free Weight Loss Food List, the “Eat More, Lose More” Weight Loss Plan, and the “Slim in 6” Cheat Sheet…CLICK HERE FOR FREE “HOW TO” WEIGHT LOSS GUIDES

Meal Prep Recipes For Breakfast

Table of Contents

Who wouldn’t like to start off their day with a delicious and healthy breakfast that lowers their Setpoint Weight? The problem is, most of us just don’t have the time. Mornings are often the busiest time of the day. You hardly have time to relax for a cup of coffee, let alone cook up a full healthy breakfast. These next three meal prep recipes are going to make your mornings simple and easy while giving you a healthy and satisfying start to the day.

Kale And Turkey Bacon Quiches On The Go

These delicious, easy to make quiches are perfect for anyone looking for a nutrient-packed way to begin their day. Eggs combined with kale will supply your body with protein, essential vitamins, antioxidants, and fiber. We skip the crust to make them extra healthy and cook them in muffin tins so that they are bite-sized, easy to transport, and ideal for meal prep.

Serving: 24

Time: 35 minutes


  • Cooking Spray
  • 2 egg whites
  • 5 large eggs
  • Salt and freshly ground black pepper
  • 3 green onions, thinly sliced
  • 1/2 cup vegetable stock
  • 1/2 bunch kale, roughly torn
  • 4 strips of turkey bacon, chopped
  • 1/2 large onion, finely chopped
  • 1/2 cup shredded parmesan cheese
  • 1/4 cup all-purpose flour
  • 1/2 Tbsp olive oil


  1. Preheat oven to 375°F. Liberally spray 2 12-cup muffin tins with cooking spray.
  2. In a large sauté pan, cook the chopped turkey bacon. Remove the turkey bacon and set aside.
  3. In a large sauté pan, heat olive oil over medium heat. Add chopped onion. Sauté, stirring occasionally until the onions are caramelized and brown. Raise heat to high. Add the roughly torn kale and vegetable stock. Cover and cook for 5-7 minutes or until the kale is tender. Season with salt and pepper.
  4. In a medium bowl, whisk together the eggs and egg whites.
  5. In a large bowl, mix together turkey bacon, kale mixture, eggs, shredded parmesan cheese, flour, and green onions.
  6. Portion out the combined egg mixture evenly across 2 12-cup muffin tins.
  7. Bake for 15-25 minutes or until the egg mixture is set. Remove from the oven and let rest until they have cooled.
  8. Once the quiches have cooled, flash freeze them for approximately an hour. Then, place quiches into freezer safe zip lock bags.


Yogurt, Fruit, And Granola Jars

Premade servings of yogurt, fruit, and granola are the perfect on-the-go compliment to add to your breakfast or snack meal prepping arsenal. We are willing to bet you have seen more than a few blogs or Instagram feeds featuring fancy looking mason jars artfully layered beautifully (and laboriously) with ingredients. When it comes to meal prep recipes, we tend to focus on utility more than artistry, so we say don’t worry about the fancy presentation unless that is something you enjoy.

Instead, focus on ingredients. You want good, healthy, natural ingredients that will lower your Setpoint Weight.

When it comes to fruit, stick with the berries you like best. We recommend strawberries, which are an excellent source of manganese, vitamin C, and biotin, or blueberries which are high in antioxidants and phytonutrients.

Finally, if you want to add a fresh, bright flavor to your meal prep yogurt cups, add a squeeze of lemon juice which aids in digestion, boosts energy, and fortifies your immune system.

For granola, we recommend one that contains flax seeds which boost cardiovascular health, improve cholesterol, and enhance brain function. Flax seeds also help heal leaky gut, which is a condition that afflicts many people and raises their Setpoint Weight.

Here’s one of our favorite SANE Granola recipes

SANE Nutty Granola

Servings: 8

Time: 45 min


  • 1.25 cups cashews, roughly chopped
  • 1.25 cups unsweetened shredded coconut
  • 1 cup hazelnuts, roughly chopped
  • 8 tbsp whole flax seeds
  • 8 tbsp chia seeds
  • 1.25 cups almonds, roughly chopped
  • 6 tsp ground nutmeg
  • 2 tbsp melted coconut oil
  • SANE All-Purpose Slimming Sugar Substitute to taste(optional)


  1. Mix all the nuts, seeds and spices together in a large bowl.
  2. Add the oil and SANE sweetener and mix well, ensuring everything is evenly coated in the oil.
  3. Spread evenly on a baking sheet in a ½” thick layer.
  4. Bake at 300F in the center of the oven until deep golden brown, stirring occasionally to ensure even coloring.
  5. Allow to cool completely before storing

For yogurt, it is important that you choose unsweetened, unflavored Greek yogurt. Greek yogurt is thicker in texture than regular yogurts. It is also packed full of potassium, zinc, calcium, B6, and B12 while having almost twice the protein content of regular yogurt. Additionally, Greek yogurt contain probiotics which are great for your gut health which also lowers your Setpoint Weight!


SANE Blissful Baby Spinach Omelet

As you can tell, we are huge fans of eggs when it comes to breakfast meal prep recipes. There are good reasons for that. Eggs are an incredible source of high-quality protein. Additionally, egg whites are a natural source of vitamin D, B12, B6, selenium, and minerals such as iron and zinc. So, let’s go with one more meal prep recipe for breakfast.

Servings: 2

Time: 9 minutes


  • 4 eggs & 8 egg whites
  • 6 cups Baby Spinach, torn
  • 3 tablespoons parmesan cheese, grated
  • 1/2 teaspoon onion powder
  • 1/8 teaspoon ground nutmeg
  • Salt and pepper


  1. In a bowl, beat the eggs, and stir in the baby spinach and parmesan cheese. Season with onion powder, nutmeg, salt, and pepper.
  2. In a small skillet coated with cooking spray over medium heat, cook the egg mixture about 3 minutes, until partially set. Flip with spatula, and continue cooking 2-3 minutes.
  3. Reduce heat to low, and continue cooking 2-3 minutes or to desired doneness.
  4. Remove from heat and let rest until cool. Cut in half and place each half into a tupperware container.


Meal Prep Recipes For Lunch

Meal prep recipes lunch

We have arrived at lunch, the time of day during which the most egregiously eating decisions are typically made. It happens so often to so many people. After a rushed and hectic morning, you settle into a busy and hectic day at work. You lock in and the hours tick by until suddenly you notice you are starving. You have already been worn down a bit by the day and by now you are craving food. You want to make a fast, easy decision about what to eat. Too often, you settle for food that is bad for you, food that will raise your Setpoint Weight.

That is not a scenario you have to worry about any longer! Today, we are going to equip you with three main protein dishes and four side dishes so that you have plenty to draw from when putting together your meal prep recipe plan. We recommended mixing and matching your options so that every lunch you have something fresh, interesting, and new.


SANE Divine Dijon Salmon

There are many nutritionists out there who consider salmon to be one of the world’s healthiest foods. Frankly, we would have a hard time disagreeing with them. Salmon is an incredible source of lean, rich, high-quality protein and it is loaded with B vitamins, potassium, selenium, and healthy omega-3 fatty acids. We bake our delicious Dijon salmon for an easy recipe anyone can cook to perfection. With 8 portions of salmon, it will keep you well prepared for the week to come.


Time: 25 minutes


  • 32 ounces of salmon cut into 4 ounce fillets
  • ¼ cup Dijon mustard with an additional 2 tablespoons set aside
  • Salt and pepper
  • ½ cup almond flour
  • ½ cup melted butter


  1. Preheat oven to 400 degrees F (200 degrees C). Line a shallow baking pan with aluminum foil.
  2. Place salmon skin-side down on foil. Spread a thin layer of mustard on the top of each fillet and season with salt and pepper. Top with almond flour, then drizzle with melted butter.
  3. Bake in a preheated oven for 15 minutes, or until salmon flakes easily with a fork.
  4. Let fillets cool thoroughly before freezing or refrigerating


Baked Lime Chicken

No meal prep recipe guide would be complete without a chicken dish. Chicken is one of the most popular sources of protein on the entire planet for very good reason – it truly is delicious and nutritious. This recipe is an excellent addition to any weekly meal prep plan.

Serving: 6

Time: 20 minutes


  • 3 pounds skinless, boneless chicken breast
  • 3 tablespoons red wine vinegar
  • 6 tablespoons olive oil
  • 2 limes worth of lime juice
  • 1 teaspoon paprika
  • 1 teaspoon garlic powder
  • 1 teaspoon chili powder
  • 1 teaspoon salt
  • Pepper to taste


  1. Cut chicken breast into cubes.
  2. Using a large, resealable bag, create the bag by combining vinegar, olive oil, lime juice, paprika, garlic powder, chili powder, salt and pepper.
  3. Place the cubed chicken into the marinade. Toss and let sit for 2 hours minimum.
  4. Preheat oven to 400ºF.
  5. Put marinated chicken onto baking sheet and bake for 20 minutes.
  6. Portion out and be sure to allow to cool before refrigerating or freezing.


SANE Elegant Easy Pot Roast

When it comes to easy but delicious recipes, this incredible pot roast really stands out. It is slow cooked so that is stays tender and juicy even when you reheat it as part of your meal prep lunch. The quick prep time and long cook time of the recipe makes it a perfect fit for when you have lots to do on a long Sunday on meal prepping. Just set it and forget it. For four hours at least.

Serving: 8

Time: 10 minutes for prep. 4 hours to cook.


  • 3 pounds bottom round roast
  • 2 tablespoons water
  • 1 packet of dry onion soup mix
  • 1 can (10.75 ounces) of condensed cream of mushroom soup


  1. Preheat oven to 300 degrees F (150 degrees C).
  2. Place a piece of foil, about 30 inches long, into the bottom of a 9×13 inch roasting pan. Place the roast on the foil in the pan.
  3. In a separate small bowl, combine the mushroom soup with the onion soup mix. Mix well and pour over the roast. Sprinkle with the water. Fold foil over and seal all edges.
  4. Bake at 300 degrees F (150 degrees C) for 4 hours.


SANE Bite-Sized Buffalo Hot Wing Cauliflower

Now it is time to add a delicious, spicy, Sriracha-inspired vegetable side dish to go along with your meal prep main dishes. This flavorful cauliflower side is a great way to get in one of your 3 recommended servings of vegetables per meal. Remember, a SANE meal has roughly 3 servings of non-starchy vegetables, 1 serving of protein, and 1 serving of fats.

Servings: 4

Time: 55min


  • 1 large head of cauliflower (approximately 7-8” diameter)
  • 4 tablespoons of Red Hot Buffalo Wing Sauce
  • 2 tablespoons of extra virgin coconut oil
  • 3 teaspoons Sriracha Hot Chili Sauce
  • 1 ounce blue or Roquefort cheese
  • 1 tablespoon


  1. Preheat oven to 375°F.
  2. Cut cauliflower into smaller florets and sprinkle with 1 tablespoon extra virgin coconut oil. Roast on a baking sheet for 35-40 minutes or until tender.
  3. While cauliflower is roasting, put hot wing sauce and Sriracha into a small saucepan and heat until boiling. Lower heat and simmer for 10 minutes. Add butter, stir until melted and allow to cool to room temperature. Heat a large sauté pan with remaining oil. Add the cauliflower and sauté until heated through, add the hot sauce and continue to cook for 1 minute, tossing continuously until fully coated
  4. Let cool, then portion out into Tupperware containers


SANE Bright Bell Pepper Salad

Crisp, bright, and flavorful is the name of the game for this delicious bell pepper side salad. It goes along brilliantly with any of the 3 meal prep protein dishes we introduced you to earlier in this blog. Enjoy!

Serving: 12

Time: 55 minutes


  • 9 bell peppers of a variety of colors
  • 3 tablespoons finely chopped red onion
  • 3 cloves of garlic, minced
  • 3 tablespoons extra virgin coconut oil
  • Salt and pepper to taste
  • 3 Roma tomatoes, diced


  1. Preheat an oven to 450 degrees F (230 degrees C). Place the whole peppers on aluminum foil. Bake until the skin is spotted black and the peppers are soft, 30 to 45 minutes, turning the peppers once if necessary.
  2. Remove peppers from the oven and set aside to cool for 10 minutes. Peel off the skin and remove the stem and seeds. Chop the roasted peppers into half-inch pieces.
  3. Heat the extra virgin coconut oil in a skillet over medium heat. Stir in the onion and cook, stirring frequently, until the onion has softened and turned translucent, about 5 minutes. Add the garlic, salt, and pepper; stir in the chopped peppers and tomato. Cook over medium heat, stirring occasionally, until the tomato is soft and the mixture is well incorporated, about 5 minutes.
  4. Let cool and portion out into individual containers.


Cauliflower and Onion Mash with Cheddar

Eating cauliflower is great because it can be like rice and potatoes, but without causing weight gain, diabetes, or increasing your Setpoint Weight. But meal after meal of plain cauliflower can be dull, no matter how super this superfood is. Instead, spruce up this side with a salad for some crisp and crunch as well as an additional serving of non-starchy vegetables.

Serving: 1

Time: 13 minutes


  1. 2 1/2 cups Cauliflower
  2. 1 teaspoon Extra Virgin Coconut Oil
  3. 3 tablespoons chopped Onions
  4. 1/8 cup shredded Cheddar Cheese


  1. Steam cauliflower in a steamer basket over boiling water until tender, about 3 to 4 minutes. Mash with a fork.
  2. Meanwhile, heat a nonstick skillet with 1 teaspoon virgin coconut oil over medium-high heat. Add onions and sauté until tender.
  3. Add onions to mashed cauliflower and top with cheese.

This is not a meal prep recipe that you want to freeze, so make sure you use it all up the same week you make it!


Cauliflower Rice

Cauliflower is about a flexible, affordable, and SANE as it gets… so let’s do one more! When it comes to meal prep, variety is the spice of life. Spices also help make the recipes delicious. To that end we wanted to tackle some of the unfortunately often bland vegetable/carb side portions. This combines the two into something flavorful, healthy, and not the same old, same old.

Serving: 8

Time: 15 minutes


  • 2 large head cauliflowers
  • 4 tablespoons extra-virgin olive oil
  • Salt and pepper


  1. First chop the cauliflower into large chunks.
  2. Using a food processor, break down the cauliflower to pieces that are rice sized.
  3. In a skillet, heat olive oil at medium heat. Add cauliflower, salt & pepper. Cover and let cook 3-5 minutes. Uncover and, using a fork, fluff the rice.
  4. Let cool and portion into individual containers.


Meal Prep Snacks

Meal prep snacks

For most people, it is ideal to eat 5 meals evenly spaced out through the day. Primarily, this helps you maximizes protein synthesis which will lower your Setpoint Weight.

If you are not doing meal prep, this can be a very difficult goal to accomplish. Really, even if you are doing meal prep, getting 5 meals in can be tough. Snacks can play a key role in getting to that magic number. However, when it comes to snacking, most people default to unhealthy options like chips and junk food. Eating these low-nutrient, empty-calorie foods is a disaster for your Setpoint Weight. This is why it is important to plan ahead and prepare healthy snacks.

Having healthy snacks on hand dramatically reduces the chance that you will default to something that will raise your Setpoint Weight. It also lowers the burden of decision fatigue we discussed earlier in the blog.

Snacks should give you clean fuel and energy to keep your mind and body performing during the doldrums of the day. So, what type of snacks should you be eating?

Our list of healthy snacks includes:

  • Avocado
  • Fresh veggies (carrots, celery, edamame, broccoli)
  • Hummus
  • Hard boiled eggs
  • Healthy nuts and seeds (almonds, brazil nuts, chia seeds, pumpkin seeds, cashews, flaxseeds)
  • SANE Peanut Butter Energy Bites
  • SANE Chocolate Peanut Butter Cravings
  • SANE Vanilla Cashew Meal Bars

If you are not already tired of cooking and preparing food by now, we can also recommend these 5 healthy meal prep snack recipes from

  1. Buffalo Chicken Celery Boats
  2. Zucchini Sushi
  3. Greek Salad Skewers
  4. Brussels Sprout Chips
  5. Sweet-n-Spicy Nuts


SANE Smoothies: Your Meal Prep Secret Weapon

Simply put, SANE Smoothies are the best meal prep recipes you can find. Anywhere. They are delicious, easy to make, easy to store, and are incredibly nutritious. SANE Smoothies are specifically designed to lower your Setpoint Weight. They reduce inflammation, feed your good gut bacteria, help balance your hormones, and drastically reduce your stress levels while fortifying your willpower by making it easy to make healthy decisions.

By spending just 30 minutes on a Sunday preparing a week’s worth of SANE Smoothies, you will set yourself up for success all week long.

SANE Smoothies are different from traditional smoothies because they are packed with the three primary food groups you need to eat throughout the day, nutrient dense protein, non-starchy vegetables, and whole food fats.

Additional, SANE Smoothies are delicious without being packed full of added sweeteners. While normal smoothies will raise your Setpoint Weight, SANE Smoothies will help lower you Setpoint Weight.

In today’s blog about meal prep recipes, we have included 2 FREE SANE Smoothie recipes. If you love these (you will), we recommend purchasing our eBook, 99 SANE Certified Green Smoothies.

In these smoothie recipes, you will notice ingredients like Garden in My Glass, Hormone Healing Green Tea Smoothie Enhancer, SANE All-Purpose Slimming Sugar Substitute, and Pea Protein Powder.

All of these ingredients are included to fortify SANE Smoothies with nutrients. They are available at affordable prices in our store which you can find by clicking HERE.


Mixed Berry Blast

Serving: 1

Time: 3 minutes

Per serving

  • 2 non-starchy vegetables*
  • 1 low-Fructose Fruit**
  • 1 nutrient dense protein

* Add an additional serving of Non-Starchy Vegetables for each tablespoon of

Garden in My Glass added to your smoothie.

** Low-Fructose Fruit can be reduced and SANE All-Purpose Slimming Sugar

Substitute can be increased as needed. If fruit is reduced by half or more, no Low-

Fructose Fruit servings should be tracked.


  • 1 cup mixed berries (frozen or fresh)
  • 6 cups spinach
  • 1 medium lemon (peeled)
  • ½ teaspoon cinnamon
  • 1 – 3 tablespoons Garden in My Glass
  • 1 – 2 teaspoons Hormone Healing Green Tea Smoothie Enhancer (optional)
  • 2 tablespoons SANE All-Purpose Slimming Sugar Substitute (optional)
  • 4 tablespoons Clean Whey or Pea Protein Powder


  1. Add all ingredients to a high-powered blender with 8 oz. cold water and a handful of ice.
  2. Blend for 2 minutes or until completely blended (i.e. no pieces of veggies or fruit are visible).
  3. Adjust the amount of water and ice for desired consistency and desired temperature.

TIP: Can’t find some of these ingredients at your local grocery store? It’s all good!

You can have them delivered via


Strawberry Blueberry Dream

Serving: 1

Time: 3 minutes

Per serving

  • 2 non-starchy vegetables*
  • 1 low-Fructose Fruit**
  • 1 nutrient dense protein

* Add an additional serving of Non-Starchy Vegetables for each tablespoon of

Garden in My Glass added to your smoothie.

** Low-Fructose Fruit can be reduced and SANE All-Purpose Slimming Sugar

Substitute can be increased as needed. If fruit is reduced by half or more, no Low-

Fructose Fruit servings should be tracked.


  • ½ cup strawberries (frozen or fresh)
  • 1/3 cup blueberries (frozen or fresh)
  • 3 cups mixed greens
  • 3 cups spinach
  • 1 medium lemon
  • ½ teaspoon cinnamon
  • 1-3 tablespoons Garden in My Glass
  • 1-2 teaspoons Hormone Healing Green Tea Smoothie Enhancer (optional)
  • 2 tablespoons SANE All-Purpose Slimming Sugar Substitute (optional)
  • 4 tablespoons Clean Whey or Pea Protein Powder


  1. Add all ingredients to a high-powered blender with 8 oz. cold water and a handful of ice.
  2. Blend for 2 minutes or until completely blended (i.e. no pieces of veggies or fruit are visible).
  3. Adjust the amount of water and ice for desired consistency and desired temperature.

TIP: Can’t find some of these ingredients at your local grocery store? It’s all good!

You can have them delivered via


Time To Get Meal Prepping!

With awesome meal prep recipes for breakfast, lunch, and snacks, enhanced by SANE Smoothies, you are going to make your week dramatically easier AND healthier.

But what does that actually mean for you?

It means you will have started on your journey to lower you Setpoint Weight. And that means you are working to transform the way your body works, redesigning its function like that of a naturally thin person.

For those interested in finding out if they have an elevated Setpoint, they can visit and complete a free Setpoint Weight diagnostic assessment. The results will help you determine what is causing an elevated Setpoint Weight with simple, personalized steps you can take to lower it along with your personalized weight loss plan.

Learn the exact foods you must eat if you want to finally lose weight permanently. Click here to download your free Weight Loss Food List, the “Eat More, Lose More” Weight Loss Plan, and the “Slim in 6” Cheat Sheet…CLICK HERE FOR FREE “HOW TO” WEIGHT LOSS GUIDES
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