Sunday Prep Guide

Egg bites with sausage

Mon breakfast

⏱ ~35 min 🌡 350°F · No water bath

1Preheat oven to 350°F. Grease a 12-cup muffin tin.

2Blend 7 whole eggs + 125g liquid egg whites + 220g cottage cheese until smooth.

3Chop 7 Amylu chicken sausage links into small pieces.

4Divide sausage evenly across all 12 cups.

5Pour egg mixture over sausage in each cup.

6Bake 22 minutes until set and lightly golden.

7Cool before removing. Store refrigerated up to 5 days.

Eric3 bites
252 cal · 27g P · 2g C · 15g F
+ 100g strawberries + 100g blueberries at serving

Faye3 bites
252 cal · 27g P · 2g C · 15g F
+ 100g strawberries + 50g blueberries at serving

📝 From PDF p.21. Reheat microwave 45–60 sec or air fryer 350°F 4 min.

Batch shredded chicken

Mon lunch · Sat lunch · Fri lunch

⏱ ~25 min 🌡 Instant Pot high pressure

1Add 2 lbs chicken breast + 1 cup low-sodium broth to Instant Pot.

2Season with Kinder's Salt Pepper Garlic.

3Cook high pressure 10 min + 10 min natural release.

4Shred with hand mixer or two forks.

5Weigh and portion into labeled containers immediately.

6Refrigerate. Good up to 5 days.

EricMon + Sat lunch: 170g (6 oz) per bowl
Fri lunch: 150g (5.3 oz)

FayeMon + Sat lunch: 150g (5.3 oz) per bowl
Fri lunch: 140g (5 oz)

📝 Label every container clearly with name + day.

Green enchilada chicken bowls

Mon lunch + Sat lunch — 4 bowls total

⏱ ~25 min 🌡 350°F · 20 min

1Preheat oven to 350°F. Place 4 oven-safe glass bowls on a baking sheet.

2LABEL each bowl BEFORE filling — they look identical once baked.

3Eric bowls: layer 120g sauce → 2 tortillas → 170g chicken → 28g cheese.

4Faye bowls: layer 60g sauce → 2 tortillas → 150g chicken → 20g cheese.

5Bake 20 min uncovered. Cool completely before lidding.

6Refrigerate. Reheat 2 min microwave. Add fruit at serving time.

EricLayer: 120g sauce → 2 tortillas → 170g chicken → 28g cheese
620 cal · 63g P · 57g C · 15g F
+ 1 apple at serving

FayeLayer: 60g sauce → 2 tortillas → 150g chicken → 20g cheese
488 cal · 47g P · 46g C · 10g F
+ ½ apple at serving

📝 Makes 2 Eric + 2 Faye = 4 bowls. Used Mon AND Sat lunch.

Hard-boil 6 eggs

Fri chicken salad

⏱ ~30 min 🌡 Rolling boil

1Bring a pot of water to a full boil.

2Carefully add 6 cold eggs.

3Boil exactly 20 minutes.

4Transfer immediately to ice bath. Cool 15 minutes.

5Peel all 6. Keep 4 whole. Separate whites from 2 remaining eggs.

6Store peeled eggs in airtight container up to 5 days.

EricFri lunch: 2 whole eggs + 1 white — diced into salad

FayeFri lunch: 2 whole eggs + 1 white — diced into salad

📝 Both get identical egg portions in the chicken salad.

Pre-cook ground beef

Tue dinner

⏱ ~15 min 🌡 Medium-high heat

1Weigh 340g (¾ lb) raw 96/4 ground beef.

2Brown in skillet over medium-high heat, breaking apart.

3Season with Kinder's Salt Pepper Garlic.

4Cook until fully browned, about 8–10 min. Drain fat.

5Weigh cooked beef and portion directly into Tue dinner containers.

6Tuesday night: cook 42g DRY Banza per person, add to pre-portioned beef + 125g Rao's sauce + 5g parmesan.

Eric170g (6 oz) cooked beef → Eric's Tue container
Tue: add 42g dry Banza + 125g Rao's + 5g parmesan

Faye130g (4.6 oz) cooked beef → Faye's Tue container
Tue: add 42g dry Banza + 125g Rao's + 5g parmesan

📝 Weigh Banza DRY on Tuesday night before cooking.

Starbucks copycat egg bites

Sun breakfast — exactly 8 bites

⏱ ~35 min 🌡 300°F · WATER BATH required

1Preheat oven to 300°F. Prepare water bath: pour 1 inch boiling water in a 9×13 pan.

2Grease only 8 cups of a muffin tin — leave 4 empty.

3Blend: 5 whole eggs + 83g liquid egg whites + 150g cottage cheese until smooth.

4Finely chop ⅔ cup spinach + ⅓ red bell pepper.

5Fill the 8 greased cups almost to the top with egg blend.

6Top each with veggies + 5g crumbled feta.

7Place water bath on lower rack, egg pan above. Bake 25–30 min until set.

8Cool before removing. Refrigerate up to 5 days.

Eric4 bites · 276 cal · 32g P · 8g C · 16g F
+ 1 apple + 100g blueberries at serving
= 428 cal total

Faye4 bites · 276 cal · 32g P · 8g C · 16g F
+ 1 apple + 50g blueberries at serving
= 381 cal total

📝 Water bath = silky texture. Do NOT skip. From PDF p.20.

Unstuffed turkey bell pepper skillet

Thu lunch

⏱ ~30 min 🌡 Stovetop

1Brown 1.67 lbs ground turkey in a large skillet. Season lightly.

2Add 3 diced bell peppers (red, yellow, orange). Cook 3–4 min.

3Add 340g frozen riced cauliflower. Cook until heated through.

4Add 1 Seeds of Change quinoa + brown rice pouch. Stir to combine.

5Pour in full jar of Rao's marinara. Simmer 10 min.

6Weigh into 6 portions of 300g each after cooking.

Eric300g cooked · 519 cal · 40g P · 55g C · 17g F
+ 100g grapes or apple slices at serving

Faye300g cooked · 460 cal · 38g P · 48g C · 17g F
+ 50g grapes at serving

📝 From PDF p.67. Both get 300g. Store 4–5 days. Reheat 2 min.

Slow cooker BBQ pulled pork

Sat dinner — START FRIDAY NIGHT

⏱ 6–8 hrs low 🌡 Slow cooker low

1Trim ¾–1 lb pork tenderloin. Season with Kinder's Salt Pepper Garlic.

2Place in slow cooker. Pour ⅓ bottle Ray's no-sugar BBQ sauce over.

3Cook on low 6–8 hours or high 3–4 hours until easily shredded.

4Shred with two forks. Store pork in its sauce in the fridge.

5Weigh 130g cooked pork per serving with sauce clinging.

6Mix 40g coleslaw + 15g Bolthouse ranch fresh at serving time.

Eric130g cooked pork + 40g coleslaw + 15g ranch
+ 1 full keto bun
= 420 cal · 38g P · 26g C · 16g F

Faye130g cooked pork + 40g coleslaw + 15g ranch
+ ½ keto bun or lettuce wrap
= 330 cal · 35g P · 18g C · 14g F

📝 From PDF p.47. Both 130g pork. Slaw fresh at serving. Freeze extra pork.

Roasted potatoes + green beans

Sides for Mon · Wed · Thu dinners

⏱ ~30 min 🌡 400°F potatoes · 425°F beans

1Halve 800g baby potatoes. Toss with avocado oil spray + Kinder's.

2Roast on sheet pan at 400°F for 25 minutes, flipping halfway.

3Trim 425g fresh green beans. Toss with oil spray + Kinder's.

4Roast on separate pan at 425°F for 15–20 minutes.

5Cool and weigh into labeled containers per the portions below.

6Reheat: air fryer 375°F 3–4 min or microwave 90 sec.

EricMon dinner: 130g potatoes + 100g green beans
Wed lunch: 200g potatoes
Thu dinner: 150g potatoes + 100g green beans

FayeMon dinner: 120g potatoes + 100g green beans
Wed lunch: 150g potatoes
Thu dinner: 100g potatoes + 80g green beans

📝 Refrigerate in labeled containers. Both get same green beans on Mon + Thu.