Meal Prep Guide
A simple, seasonal meal prep guide paired with your favorite BIORAY formulas to support energy, digestion, and daily balance all season long.
1. Go Shopping
1. Go Shopping
Produce
- 1 Acorn squash
- 1 Spaghetti squash
- 2-3 Sweet potatoes
- 2 zucchini
- Kale or lettuce/greens
- 2-3 carrots
- 1 red onion
- 2-3 apples
Protein
- Greek yogurt or cottage cheese or nut milk yogurt of choice
- Protein #1: chicken thighs/breasts
- Protein #2: ground turkey, ground beef, or tofu
Pantry Staples
- Jasmine rice or quinoa
- Chia seeds
- Flaxseed or flax meal
- Nut butter
- Marinara sauce
- Pumpkin purée
- Honey or maple syrup
- Milk/nut milk of choice
- Optional: Feta or parmesan cheese
- Optional toppings: berries, shredded coconut, chocolate chips
2. Get Prepped:
A La Cart Items To Make Ahead
Roasted Veggies:
- Preheat oven to 400°F
- Cube sweet potatoes and zucchini (peel if desired)
- Chop carrots into 1/2" thick pieces
- Strip kale leaves from stems
- Coat all vegetables evenly in olive oil and salt & pepper
- Halve and deseed acorn squash and brush insides with olive oil, season with salt and pepper
- Begin roasting acorn squash halves, carrots, and sweet potatoes (cook for 20-25 minutes)
- Halfway through add zucchini and red onion (cook for 10-15 minutes)
- Add the kale to the oven last (cook for 10-12 minutes)
- Let cool completely before storing in containers in fridge for various recipes
Carbs and Proteins:
- Cooked Rice or Quinoa
- 1 lb cooked ground turkey or ground beef or ground tofu
- 1 lb grilled/baked sliced/shredded chicken breasts/thighs or bake tempeh or chickpeas
3. Get Cooking
Breakfast 1: Protein Pancakes
MAKES 6 PANCAKES
What You'll Need
- 1/2 cup rolled oats (or quick oats)
- 1/2 cup Greek yogurt or cottage cheese
- 2 eggs
- 1 tsp cinnamon
- 1/2 tsp baking powder
- Pinch of salt
- 1-2 full squeezes BIORAY Thinking Cap®
- Optional: 1-2 tsp honey or maple syrup, splash of vanilla
- Optional toppings: Fresh or dried fruit, shredded coconut, chocolate chips, nut butter
To Meal Prep:
- Add all ingredients to a blender and blend until smooth. (Or mix by hand using oat flour instead of whole oats.)
- Rest for 3-5 minutes to allow the oats absorb moisture and batter to thicken.
- Heat a skillet over medium heat with a little butter, ghee, or coconut oil.
- Pour small pancakes (2-3 tbsp each) into skillet. Cook 2-3 minutes per side until golden and set.
- Once fully cooled, store in air tight container in fridge
To Serve:
- Reheat pancake(s) in oven, on stovetop, or in microwave
- Top with fruit, honey, nut butter, or toppings of choice
To Meal Prep
- Add all ingredients to a blender and blend until smooth. (Or mix by hand using oat flour instead of whole oats.)
- Rest for 3-5 minutes to allow the oats absorb moisture and batter to thicken.
- Heat a skillet over medium heat with a little butter, ghee, or coconut oil.
- Pour small pancakes (2-3 tbsp each) into skillet. Cook 2-3 minutes per side until golden and set.
- Once fully cooled, store in air tight container in fridge
To Serve
- Reheat pancake(s) in oven, on stovetop, or in microwave
- Top with fruit, honey, nut butter, or toppings of choice
Breakfast 1: Chia Pudding
RECIPE FOR ONE SERVING
What You'll Need
- 2 tablespoons chia seeds
- ½ cup almond milk or milk of choice
- 2-4 mL BIORAY NDF Tummy®
- Optional: 1 tablespoon honey or other sweetener
- Optional toppings: Berries, nuts, shredded coconut, nut butter
To Meal Prep:
- Add all ingredients and BIORAY® formula into a jar and mix well.
- Let settle for 2-3 minutes then mix again very well until you see no clumping
- Cover the jar and store in fridge overnight or for at least 2 hours
To Serve:
- When you're ready to eat it, top with your favorite fruit and enjoy cold
To Meal Prep
- Add all ingredients and BIORAY® formula into a jar and mix well.
- Let settle for 2-3 minutes then mix again very well until you see no clumping
- Cover the jar and store in fridge overnight or for at least 2 hours
To Serve
- When you're ready to eat it, top with your favorite fruit and enjoy cold
Lunch 1: Stuffed Acorn Squash
RECIPE FOR ONE SERVING
What You'll Need
What You'll Need:
- Prepped roasted acorn squash halve
- Prepped roasted sweet potatoes, kale, and carrots
- Prepped rice or quinoa
- Prepped protein (ground beef or tofu recommended)
- Sprinkle of feta cheese
For The Sauce:
- 3 tablespoons extra-virgin olive oil
- 2 tablespoons balsamic vinegar
- 1 teaspoon Dijon mustard
- 1 grated garlic clove
- 1 teaspoon maple syrup or honey
- ¼ teaspoon sea salt
- Black pepper to taste
- 2-3 mL BIORAY Liver Life®
To Meal Prep:
- Use prepped veggies from step 2
- To make sauce, combine all ingredients in a jar and shake well
- Store in fridge
To Serve:
- Preheat oven to 375°F
- Take one half of roasted acorn squash and stuff with quinoa, roasted veggies, ground protein
- Place on parchment-lined baking sheet and heat for 20-25 minutes
- Top with feta cheese and drizzle with sauce and enjoy warm
To Meal Prep
- Use prepped veggies from step 2
- To make sauce, combine all ingredients in a jar and shake well
- Store in fridge
To Serve
- Preheat oven to 375°F
- Take one half of roasted acorn squash and stuff with quinoa, roasted veggies, ground protein
- Place on parchment-lined baking sheet and heat for 20-25 minutes
- Top with feta cheese and drizzle with sauce and enjoy warm
Lunch 2: Chicken Tzatziki Bowl
RECIPE FOR ONE SERVING
What You'll Need
What You'll Need:
- Prepped rice or quinoa
- Prepped protein (chicken or chickpea recommended)
- Roasted zucchini and onion
- Feta cheese
For The Sauce:
- 1 cup greek yogurt
- 1 grated garlic clove
- 1-2 tablespoons lemon juice
- 1 tablespoon olive oil
- 1 tablespoon dill
- ½ teaspoon salt
- Black pepper to taste
- 1-2 full squeezes BIORAY Thinking Cap®
To Meal Prep:
- Use prepped veggies from step 2
- To make sauce, combine all ingredients in a bowl and stir well
- Store sauce in fridge and store until you're ready to enjoy
To Serve:
- in a bowl or on a plate layer rice, roasted veggies, and protein
- Enjoy cold or reheat in oven at 375°F for 20-25 minutes
- Top with sauce and feta cheese and enjoy
To Meal Prep
- Use prepped veggies from step 2
- To make sauce, combine all ingredients in a bowl and stir well
- Store sauce in fridge and store until you're ready to enjoy
To Serve
- in a bowl or on a plate layer rice, roasted veggies, and protein
- Enjoy cold or reheat in oven at 375°F for 20-25 minutes
- Top with sauce and feta cheese and enjoy
Snack 1: Energy Balls
MAKES 8 BALLS
What You'll Need
- 1 cup of oats
- 1/2 cup pumpkin puree
- 1/3 cup greek yogurt or cottage cheese
- 2 tbsp sunflower butter
- 2 tbsp ground flaxseed or flaxmeal
- 2 tbsp chia seeds
- 1 tsp cinnamon
- 1/2 tsp vanilla
- 4-8 mL BIORAY NDF Happy®
- Optional: 2-4 tbsp maple syrup or honey
- Optional mix ins: dried fruit, chocolate chips
To Meal Prep:
- Mix oats, chia, flax, cinnamon, salt in a bowl
- Add pumpkin, BIORAY NDF Happy®, Greek yogurt, nut butter, sweetener and vanilla and stir well
- Fold in chocolate chips or other mix-ins
- Let sit 10 minutes so the chia gels and thickens
- Using spoon or cookie scoop, roll into 8 balls and chill at least 20-30 minutes or store in fridge
To Serve:
- Enjoy directly from fridge
To Meal Prep
- Mix oats, chia, flax, cinnamon, salt in a bowl
- Add pumpkin, BIORAY NDF Happy®, Greek yogurt, nut butter, sweetener and vanilla and stir well
- Fold in chocolate chips or other mix-ins
- Let sit 10 minutes so the chia gels and thickens
- Using spoon or cookie scoop, roll into 8 balls and chill at least 20-30 minutes or store in fridge
To Serve
- Enjoy directly from fridge
Snack 2: Whipped Apple Cups
RECIPE FOR 2 SERVING
What You'll Need
- 1 1/3 cup greek yogurt or cottage cheese (divided)
- 1 medium apple
- 1 tbsp fresh lemon juice
- Sprinkle of cinnamon
- Sprinkle of sea salt
- 2-4 mL BIORAY Adrenal Lover®
- Optional toppings: chopped nuts, shredded coconut, honey, sugar-free granola
To Meal Prep:
- Dice apples (peel if desired)
- Toss chopped apples with lemon juice, cinnamon, BIORAY® Adrenal Lover, and 1 tbsp of honey if desired
- Whip yogurt with handheld mixer until fluffy and spoon into a sealable jar
- Top with apple mixture, seal and store in fridge
To Serve:
- Enjoy container straight from fridge and top with optional toppings of choice
To Meal Prep
- Dice apples (peel if desired)
- Toss chopped apples with lemon juice, cinnamon, BIORAY® Adrenal Lover, and 1 tbsp of honey if desired
- Whip yogurt with handheld mixer until fluffy and spoon into a sealable jar
- Top with apple mixture, seal and store in fridge
To Serve
- Enjoy container straight from fridge and top with optional toppings of choice
Dinner: Spaghetti Squash Casserole
RECIPE FOR 6-9 SERVINGS
What You'll Need
- 1 spaghetti squash
- 1/2 lb of prepped ground beef, turkey, or tofu
- 1 1/2 cups marina sauce
- 1/2 cups greek yogurt or cottage cheese
- Optional herbs: garlic powder, oregano, thyme (depending on flavor profile of sauce)
- 8-16 mL BIORAY Microbe Slayer®
- 2-4 tbsp parmesan cheese (optional)
To Meal Prep:
- Preheat oven to 400°F
- Cut squash in half lengthwise and scoop out seeds
- Drizzle cut sides with a little olive oil, salt, and pepper
- Place cut-side down on a parchment-lined baking sheet and roast for 30-45 minutes and remove from oven and let cool slightly
- Reduce oven temp to 375°F and combine marinara, greek yogurt or cottage cheese, herbs and BIORAY® Microbe Slayer in a small bowl
- With a fork, shred spaghetti squash flesh into a separate bowl and discard the peel
- Mix ground beef into the shredded squash
- Pour in sauce mixture and mix to combine
- Pour into a 9x9 baking dish, top with parmesan cheese and bake for 375°F for 20-25 minutes until golden and bubbly on top
- Let set for about 15 minutes and store directly in fridge or pre-slice before storing.
To Serve:
- Reheat individual slice in microwave or reheat in oven at 375°F for 20-25 minutes
- Top with a dollop of greek yogurt, or cottage cheese if desired
To Meal Prep
- Preheat oven to 400°F
- Cut squash in half lengthwise and scoop out seeds
- Drizzle cut sides with a little olive oil, salt, and pepper
- Place cut-side down on a parchment-lined baking sheet and roast for 30-45 minutes and remove from oven and let cool slightly
- Reduce oven temp to 375°F and combine marinara, greek yogurt or cottage cheese, herbs and BIORAY® Microbe Slayer in a small bowl
- With a fork, shred spaghetti squash flesh into a separate bowl and discard the peel
- Mix ground beef into the shredded squash
- Pour in sauce mixture and mix to combine
- Pour into a 9x9 baking dish, top with parmesan cheese and bake for 375°F for 20-25 minutes until golden and bubbly on top
- Let set for about 15 minutes and store directly in fridge or pre-slice before storing.
To Serve
- Reheat individual slice in microwave or reheat in oven at 375°F for 20-25 minutes
- Top with a dollop of greek yogurt, or cottage cheese if desired