| Food & Diet

How to Meal Prep on the Thermo Diet | The Complete Guide

By Christopher Walker

How to Meal Prep on the Thermo Diet | The Complete Guide

In the 1950s, Dr. Broda Barnes stated as many as 40 percent of Americans were experiencing effects of low metabolic rates, i.e. hypothyroidism. Today, 12 percent of Americans have been diagnosed with a hypothyroid, but millions more could be suffering the disastrous toll undiagnosed thyroid disorders take on our health. If left untreated, hypothyroidism can lead to a multitude of serious medical issue including cardiological disease, infertility, obesity and cancer.


  • Why People Have Difficulty Succeeding With a Dietary Plan
  • What Is Thermo?
  • Thermo Diet Dos
  • Meal Prep Overview and Advantages
  • How to Prepare for Thermo Diet Meal Prep
  • How to Eat Healthy
  • Meal Prep Recipes

    Hypothyroidism results in a massive increase in stress hormones that puts our bodies into an insulin resistant state where we store massive amounts of fatty tissue. With 1-3 adults considered as being overweight in the U.S., it is imperative that we learn good eating habits to reverse this trend. The good news is that many of us are recognizing the importance of healthy eating and want to make better choices. However, with the often conflicting advice from the news media and the dozens of diets out there, it is very difficult to understand what is really good for us. Are eggs healthy, or do they have too much cholesterol? Is red meat a good choice, or is it a bad one?

    Many of us often look for a quick fix when we have an important event coming up or are trying to get ready for bathing suit season. But we get disappointed when the results are short lived. You may drop 10 pounds in the first three weeks of your diet, but then gain them all back the following month.

    Crash diets lead to excessive stress on the body. This stress causes some initial weight loss that can satisfy you in the short term. But the chronic stress to the metabolism causes a massive degradation of the metabolic rate, and over the long term causes a rebound where many people gain more weight than they initially lost.

    Why does this happen? We’ll share with you the holy grail — making healthy food choices must become your lifestyle. You must look past the hype of diets and truly understand what foods are good for you, and what you should avoid.

    Why People Have Difficulty Succeeding With a Dietary Plan

    There are a number of reasons people have a difficult time adopting a healthy dietary plan. Cravings, emotional eating, social engagements are among the top reasons people attribute failure to, but we have a secret for you. Most people are unsuccessful with a nutrition strategy because they do not have time to cook or prepare their own food.

    However, with meal planning, you only need to dedicate one day (or just a few hours a week) to prepare delicious and nutritious food to eat for the next 5-7 days.

    In this meal prep guide, we will introduce you to the easiest “diet” you will ever have to implement — the Thermo Diet. Once you learn more about it, you can make adjustments to your eating habits and transform your lifestyle. You will not only lose weight, but you’ll feel more energetic and happier because this diet doesn’t limit your calories or your portions, but recommends foods that are scientifically proven to help you live your best life!

    All About the Thermo Diet 

    You may be hesitant about learning yet another diet that you feel you may not be able to follow. However, give this a chance, as we truly believe this will be the last “diet” you’ll ever have to learn about.

    Plus, we not only tell you WHAT you need to eat, we tell you WHY. When you truly understand how your body works, what it needs to work at optimal levels, and what can hinder that natural process, you can feel good about making healthier choices!

    What Is Thermo?

    Thermo is the optimal state of health that your body always strives to be in. Every day — in fact, every second — your body is working to eliminate toxins it absorbs from the foods we eat, the air we breathe and the environment around us.

    However, just like a car that doesn’t have enough oil or unfiltered gasoline will not function properly, our body cannot do its job when it’s exposed to too many toxins. A buildup of toxins can lead to disease, weight gain, poor sleep, infertility, sexual dysfunction, anxiety and depression.

    While we may not be able to control the environment around us, we can control what foods we put into our body to help its self-cleaning properties work at optimal levels.

    Read More: The Thermo Diet Cheat Sheet

    It’s important to understand that our diet doesn’t just control our weight, but our overall health. Obesity leads to a myriad of serious problems, such as:

    • Thyroid Dysfunction
    • Hormonal Imbalance
    • Nutrient Deficiencies
    • Heart Disease
    • Stroke
    • High Blood Pressure
    • Osteoarthritis
    • Diabetes
    • Kidney Disease

    The Thermo Diet utilizes the power of nutritious, real foods and wholesome lifestyle to balance your hormones, strengthen the endocrine system, revitalize your metabolism, as well as reset your cortisol levels, reduce inflammation, increase cell functioning and cure many of the ailments that currently plague you. Also, you’re going to burn fat and loose weight along the way.

    You can achieve meaningful change without turning to conventional over-the-counter medications or prescription drugs to cure you — you will do that with simple diet changes.

    By learning to eat right, you will give your body the crucial micronutrients needed to achieve an optimal hormonal balance and metabolic functioning.

    thermo diet

    Metabolism and Digestion

    The Thermo Diet is based on the science of how the body uses food to create energy. Food consists of three macronutrient groups:

    • Proteins that become amino acids
    • Carbohydrates that become glucose to fuel your body’s cells
    • Fats that become triglycerides and fatty acids

    Your body breaks down the foods you consume into macronutrients during the digestion process, and then your metabolism converts the carbohydrates into glucose to be used as energy. Toxins, stress and illness can turn a healthy metabolism into a stress metabolism, which causes your body to convert oils into triglycerides and stores them as fat in your cells. Over time, a stress metabolism will lead to obesity and a hormonal imbalance — two afflictions that set the stage for additional disease.

    By increasing the amount of calories your metabolism burns by thermogenesis, the Thermo Diet increases energy flow through the cells, decreases inflammation, returning you to a state of optimal health that allows your body to stop storing fat. By eating the right carbs, the right fats and the right proteins, you can restore hormonal balance to your metabolism. To put it simply: Burn fat by eating food that takes longer to convert into energy.

    Thermo Diet 101

    The Thermo Diet is a nutritional and wellness philosophy that works with a system of activators, blockers (bad foods, drugs and environmental toxins that cause oxidative stress, inflammation and free radical damage to your body) and balancers (foods that may be good, but in moderation, such as protein) that will restore your body to a state of optimal health that we call Thermo.

    By decreasing blockers and increasing activators, your body will:

    • Burn fat and look younger
    • Naturally balance your hormones
    • Think clearly
    • Sleep deeply
    • Heal your thyroid and metabolism
    • Reduce anxiety and stress
    • Feel more energetic

    The Thermo diet basically has one guideline — it encourages practitioners to invite activators into their lives and to avoid blockers at all costs. The basic premise of the Thermo Diet is to increase the amount of calories your metabolism burns by thermogenesis. The Thermo-approved foods will increase the rate of your body’s natural metabolic processes to burn more fat, and reach a state of optimal health.

    Thermo Diet Dos

    Foods to Enjoy

    • Grass-fed beef
    • Free-range chicken
    • Free-range turkey
    • Bison
    • Game meats
    • Organic eggs
    • Organic dairy
    • Collagen
    • Bone broth
    • Fruits
    • Berries
    • Melons
    • Tubers & squash
    • White rice
    • Plantains
    • Sauerkraut
    • Pickles
    • Fermented foods
    • Honey
    • Cane sugar
    • Agave
    • Saturated fat
    • Monounsaturated fat
    • Coconut oil
    • Organic dark chocolate
    • Grass-fed butter
    • Extra virgin olive oil
    • MCT oil
    • Avocado oil
    • Ghee

    Foods to Avoid

    • Beans
    • Legumes
    • Nuts
    • Soy
    • Quorn
    • Chickpeas
    • Tempeh
    • Seeds
    • Brown Rice
    • Rice bran
    • Wheat
    • Wheat bran
    • Wheat germ
    • Corn
    • Quinoa
    • Other grains
    • Vegetable oils
    • Polyunsaturated fats
    • Trans fats
    • Fish oils
    • Seed oils
    • Peanut oil
    • Cottonseed oil
    • Margarine
    • Shortening

    Thermo Diet Results

    What results can you expect from the Thermo diet? Remember that this isn’t a short-term goal, but a lifestyle change. Although results will not be overnight, you can monitor successful metabolic transformation in the following ways:

    • Keep a journal and monitor your body measurements.
    • Measure your temperature, as the ideal temperature of the human body is 98.6 degrees Fahrenheit or 37 degrees Celsius.
    • Measure your heart rate, as the idea resting heart rate for Thermo practitioners is around 80-85 BPM. We recommend measuring your heart rate in the morning after you’ve taken your body temperature.
    • You will notice longer and better sleep patterns.
    • Better hair and nails.

    Why the Thermo Diet is Easier Than Other Diets

    Christopher Walker, neuroscientist and founder of Thermo Diet, stated that “the basic goal of the Thermo Diet is to restore your metabolic functioning, and let that improved metabolism raise your level of health so that your body naturally wants to lose the weight, rather than trying to force it through stress.”

    There are a lot of diets out there, but it’s easy to understand why the Thermo Diet stands out — it’s a lifestyle and not a fad. It doesn’t just get short term results, but changes your patterns and routines to live an overall healthier lifestyle with weight loss as just one of the many benefits.

    The Thermo Diet is easier to implement than many of the other diets, and easier to stick to. With this diet, you don’t need to:

    • Count calories or portion control, thereby remaining hungry and not fulfilled
    • Purchase expensive meal kits that may be loaded with GMOs, pesticides and other toxins
    • Purchase tests that measure ketones in your blood, breath or urine (as part of the Keto diet)
    • Hire a nutritionist

    The Thermo Diet is easy to understand and utilize because once you learn how your body works, you simply choose to feed it with foods that will improve metabolism and naturally lead you to lose weight.

    Meal Prep Overview and Advantages

    While cooking your own meals is not a restriction of the Thermo Diet, it does help if you know what’s in your food. When you eat out in a restaurant or order food in, you can’t account for what type of oil the food was cooked in, how old the ingredients are or where they were purchased. Meal prepping is a great strategy to try when you want to make healthier eating choices.

    What Is Meal Prepping?

    Meal prepping simply means preparing your meals ahead of time. Most commonly, people prep their meals on Sunday for the rest of the week. There are different stages to meal prep — you can prepare all the food and then refrigerate or freeze it to warm it up later. Alternatively, you can cut and portion out the food, but leave the cooking until right before you plan to consume the meal. Batch prepping is another method where you create a large batch of food and then portion it out and freeze it.

    Advantages of Meal Prepping

    Meal prepping has several advantages, such as:

    • Time Savings: By dedicating one day (or a portion of the day) to prepping your weekly meals, you will save time on cooking daily or going out to eat at restaurants. Plus, you can prep several meals (breakfast, lunch and dinner) at once, and not have to worry about any cooking for the rest of the week.
    • Money Savings: Meal prepping leads to substantial money savings. First, you have to decide what you cook in advance, and you can make decisions based on what’s currently on sale at your local market. Second, you can stop ordering expensive meal kits, ordering in or picking up food from restaurants, which will likely save you hundreds of dollars per month.
    • Less opportunity to make bad diet decisions: When you are hungry and don’t have a sensible meal or snack available, you are more likely to make poor eating decisions. Whether it’s reaching for a bag of chips or buying cookies from the vending machine, hunger is a culprit of bad decisions. Having readily-available meals allows you to choose the healthiest ingredients and stick to the plan without cheating.

    How to Prepare for Thermo Diet Meal Prep

    Meal prepping is very easy and can be fun (with a bit of music and dancing around the kitchen). However, you should be prepared for it by following the steps below:

    Purchase Containers

    When you prep meals, you will need containers to hold portions in them for several days, weeks or months. It’s important to have the right containers so that you are able to fit your meals and optimize storage space.

    Choose glass or stainless steel food containers as plastic can leech harmful toxins and chemicals into your food. Even plastic marked BPA has been found to be detrimental to people’s health.

    Consider which meals you will make, how many containers you will need and their sizes. Purchasing a set with various sizes can be helpful to store meals, sides, snacks and sauces.

    The following meal prep containers are worthy of consideration:

    Create Space

    One of the biggest obstacles to successful meal prepping is finding the necessary space to freeze or refrigerate meals. Individuals who live in a house or a townhouse with a garage can purchase a second refrigerator (perhaps a used one) or a small freezer to hold the meals. Although it will require an upfront expense, it will lead to substantial savings that will quickly make up for that cost. Plus, this will also allow you to stock up on and store meat when it’s on sale.

    Purchase Thermo-Approved Cooking Accessories

    Meal prepping doesn’t really require any specific accessories other than the storage containers, but some of these can be helpful in this process.

    An Instant Pot has proven valuable for many meal-preppers as it significantly cuts down time on cooking meals such as meats, soups, stews, as well as making yogurt, steaming vegetables and cooking eggs. Pressure cooking can save foods’ vitamins and nutrients and eliminate harmful micronutrients.

    A slow cooker is another gadget to consider because you can load ingredients for your dinner in the morning and have a hot and delicious dinner ready when you come home. Because they use less heat, slow cookers preserve nutrients and taste!

    Finally, an air fryer can help you enjoy your favorite foods, such as french fries, without the guilt of frying in oil. You can make healthy chips, bacon, fried chicken and more!

    Research Recipes

    One of the coolest things about meal prepping is that it allows you to find new recipes and enough time to purchase all the necessary ingredients. You no longer have to be disappointed when you’re craving stew, but have no meat in the house.

    There are many online recipes, recipe books and even social media groups that can be of inspiration. If you want recipes that adhere to the Thermo Diet, check out our nutrition section here. You can print the recipes, or take photos of them with your phone to store for later.

    It’s advantageous to create a system to catalogue your recipes to easily locate them later. If you choose to print your recipes, a recipe organizer can be of great use.

    Alternatively, you can store your recipes in Microsoft Word or even Google Drive, separating them into categories of breakfast, lunch dinner and snacks.

    Meal Prep Savings Tips

    We want to share with your our tried and true tips that can help make meal prepping more affordable:

    • Search for deals and find coupons and savings: Signing up to your local grocery store’s loyalty program to get coupons in the mail or online, as well as seeing what’s on sale every week can help you to plan your meals around deals. There are several apps that provide instant savings or rebates for food, such as Ibotta.
    • Purchase meat in bulk and store in freezer: Meat and seafood are typically the most expensive items to cook, so purchasing them in bulk when they’re on sale can be a great idea. There are also local farms that sell large pieces of meat at discounted rates. This can be a great choice because it allows you to visit the farm and see how the animals are treated to make sure you know what you are eating.
    • Plan recipes around ingredients you have: It can be helpful to take stock of all the ingredients you have in the house and plan your meals around that. Using on-hand ingredients before purchasing new ones is a proven way to save money.
    • Buy what’s in season or frozen: Many fruits and vegetables are seasonal, and it’s better to eat them when they are fresh because they are not only cheaper, but contain more nutrients. If your recipe calls for something that is not currently in season, try to purchase it frozen as it’s often more affordable.
    • Toss bad foods from your house: When you truly decide to commit to a healthier lifestyle and meal prep using the Thermo Diet, collect all the unhealthy foods from your house or workspace and toss them (just make sure not to get rid of your roommate’s or colleagues’ food!). This will help you not to be tempted by unhealthy options and stick to what you prepare.

    Meal Prep Tips

    Now that you know how to save on meal prepping, learn how to do it easier and make it more fun!

    • Join a meal prep group: The first few times that you meal prep will likely be fun and exciting, but soon you may find yourself at a loss for what to make. Joining a meal prep group or creating one with your friends, neighbors or coworkers can be helpful to keep you loyal to this process. You can share recipes, coupons and ideas. You may also consider taking turns meal prepping or cooking items in large batches and sharing with the rest of the group.
    • Start small: Creating meals for an entire week can be overwhelming and prevent you from taking the first step. Start small and focus on dinners first; once you have got that down, incorporate lunches, breakfasts and snacks into meal prepping.
    • Have some fun and create theme days and make holiday-inspired meals: Many people falsely believe that to lose weight or eat after exercising, you need to only consume bland and boring foods like boiled chicken and protein smoothies. That couldn’t be further from the truth! Meal planning can be fun and creative, if you let it! Jump start the fun by creating theme days, like Taco Tuesdays, and planning holiday-inspired meals for Cinco de Mayo, Independence Day and Halloween!
    • Cook some ingredients together: To save time, you can cook some ingredients together. For example, you can bake potatoes and squash together for dinner meals, or bake both chicken and beef in the oven on separate levels as long as the temperature is the same and you mind the time.
    • Purchase pre-cut vegetables and fruits: The lengthiest part of meal prepping is often peeling, cutting and chopping fruits and vegetables. To save time, you can purchase pre-cut and washed options that you can readily add to your meals.
    • Don’t commit to solely difficult meals: Some meals are more intricate than others and take longer to prep and cook. Balance your time by choosing one or two complicated dishes, such as dinner entrees, but then make the other meals easier so you don’t spend all day in the kitchen.
    • Plan out the day: Evaluate everything you have to do and strategically decide what to focus on first. Start by cooking the items that take the longest, and then focus on the others items while the rest is cooking.
    • Choose versatile ingredients: To save money and time, consider how you can use one ingredient in many different ways. For example, you can use chicken to make chicken and rice soup as well as BBQ chicken burgers. Alternatively, you can use potatoes to make a casserole as a main dish for one night, while making hash browns for some of the breakfasts.
    • Learn about food safety: It’s imperative to understand how long ingredients can be left out fresh, refrigerated and/or frozen so they won’t spoil and constitute a health risk. Consume the perishable items (fish and meat) first, and leave the other items to be eaten later in the week. Click here to learn more.

    How to Eat Healthy

    An important part of the Thermo Diet is understanding what foods you feed your body and mind with. All ingredients are not created equal, and often a lack of understanding in food labels can cause more harm than good when trying to eat healthy.

    Below is a quick cheat sheet to utilize when shopping for food:


    Choose grass-fed, organic, hormone-free and antibiotic-free meats. Remember that how animals are treated and what they are fed directly translates into how beneficial or harmful they are to your health. Animals that are injected with growth hormones and antibiotics can lead you to gain weight even if you feel that you are following a healthy diet.

    While red meat and animal fats have gotten a bad rep over the years, you can feel good about eating them in moderation. The Thermo Diet incorporates meats such as beef, pork and even bacon, which will help you lose weight and get more energy.

    Fruits And Roots

    Choose non-GMO, organic, local and raw. Many fruits and roots are shipped from other states and countries, and are drowning in pesticides and chemicals to preserve them.

    A study reported by Medical News Today found that organic fruits and vegetables “are more nutritious than non-organically produced food and may contain higher concentrations of cancer fighting and heart beneficial antioxidants.” Visiting a local farmer’s market or growing your own if space permits is a good way to make sure you are choosing what’s in season and fresh.

    The Environmental Working Group (EWG) created two handy lists—the Dirty Dozen and Clean 15. These are excellent resources that are updated annually to help you understand which fruits and vegetables should be bought organic, and which ones are cleaner and can be purchased in conventional versions. This is helpful to shoppers who are on a budget, so they can figure out what they should pay more for and where they can save.

    Genetically Modified Ingredients (GMOs)

    Many items are genetically modified when grown to resist disease and pests, but this has been found to be harmful to human health. Learn which ingredients are commonly made with GMOs and should be purchased organically (potatoes, tomatoes, corn, canola soy and sugar beets are top contenders).

    Learn About the Best Ways to Store and Prepare Foods

    Some foods lose their nutrients when they are cooked at high temperatures, while others are the opposite. Learn about the best ways to prepare ingredients to maximize nutrients, especially ones with water-soluble vitamins.

    Foods that contain “vitamin A, vitamin D, vitamin K, vitamin B-6, riboflavin, and carotenes are somewhat sensitive; vitamin C, folic acid, and thiamin are especially sensitive,” according to a source.

    Learning smart tips, such as rinsing fruits instead of soaking them.

    Learn About Sugar

    Sugar is not bad for our health, but many sugar substitutes and artificial sweeteners are terrible for our health! If you need to sweeten your smoothie or want to make a healthy dessert, choose a natural sugar such as maple syrup or honey.

    the thermo diet

    Meal Prep Recipes


    Caprese Omelet Meal Prep

    They say breakfast is the most important meal of the day. That’s why we created this omelet to help you start your day with the right fuel.

    • 3 large eggs
    • salt and pepper
    • 1 oz fresh mozzarella
    • 10.5 oz cherry tomatoes (halved)
    • 3/4 cup balsamic vinegar
    • 1 tbsp olive oil
    • 2 cloves garlic
    1. Note: this recipe is for one portion. Modify as needed for as many portions as you require for the week. 

      To prep the Tomato Balsamic Sauce, heat olive oil, vinegar, and garlic on medium heat. Add halved tomatoes and bring to a

      simmer. Cook for about 15 minutes, until sauce has reduced and

      thickened a bit and tomatoes are dark in color, then season with

      salt and pepper. Save the sauce in a large batch or diving into individual portion in small glass jars or containers.

    2. When you’re ready to make the eggs, in a medium bowl, add eggs and season with salt and pepper.

      Whisk well, then add a splash of water to the eggs (this will help them steam as the cook).

    3. Add 1 tbsp of butter to a medium size skillet on medium-high heat. When butter is melted and foamy, pour egg mixture to the pan. 

    4. Let the egg cook a bit on the edges, then take a spatula and lightly scramble up the middle (this will help keep the omelet light and fluffy). 

    5. At this point add the cheese to one half of the egg mixture. Fold omelet in half cook, then cook for another few minutes; slide onto a plate. 

    6. Season with salt and pepper, spoon half of the Tomato Balsamic Sauce (half of the sauce is one serving) on top along with fresh basil. 

    Southwest Egg and Hash Brown Bake Meal Prep

    This classic egg and hash brown bake has all the ingredients you need to start your day properly. Did we mention there’s bacon? 

    • 5 cups frozen hash browns (homemade to ensure organic and PUFA free)
    • 2 tbsp coconut oil
    • 2 jalepenos (diced)
    • 1/2 cup red onion (chopped)
    • 2 cloves garlic
    • 4 tbsp unsalted grass-fed butter
    • 1 cup whole milk
    • 1/4 cup sriracha
    • 2 oz shredded cheddar
    • 1 oz cotija cheese (crumbled)
    • 1/4 cup bacon
    • 4 eggs
    • salt and pepper
    1. In a large skillet spray with cooking spray. Heat on medium heat,

      then add chopped onion and jalapeno. Saute for 5 minutes to

      soften onions. Remove from pan and set aside. 

    2. Add coconut oil to the pan and cook hash browns (make sure to season hash browns well). Once hash browns are cooked to your liking, spray a 13×9-inch baking pan with cooking spray, spoon hash browns into baking pan and spread evenly. Set aside.

    3. In a saucepan, add butter and melt on medium-low. Once butter is

      melted whisk in milk and heat (don’t boil). Remove from heat, add

      sriracha, salt and pepper to the milk/butter mixture. Let cool for a

      few minutes. 

    4. In the meantime whisk together 4 eggs, season with salt and

      pepper. Slowly start to whisk the butter/milk mixture into the

      eggs. After those ingredients are combined, pour it over the

      hash browns. Sprinkle with cheddar cheese, then pepper/onion

      mixture, bacon and then top with crumbled Cotija cheese. Cover

      with foil and place into the refrigerator overnight. 

    5. When ready to cook preheat oven to 350 degrees. Cook covered for 35

      minutes. Remove foil and cook for an additional 10 minutes. Save in a large batch or divide into individual portions to reheat and eat later.

    Maple-Chipotle Thermo Breakfast Bowl Meal Prep

    What’s better than starting your day with bacon? How about maple chipotle bacon?

    • 1 tbsp grass-fed butter
    • 2 russet potatoes (5.5 oz each)
    • 1/4 cup yellow onion (chopped)
    • 2 cloves garlic (minced)
    • salt and pepper
    • 2 slices bacon
    • 1/4 avocado (slices)
    • 1 large egg
    • 1 serving maple chipotle sauce
    1. Heat butter in a large skillet on med-low. Next, cube potatoes

      to ½-inch cubes. Add onion and potatoes to skillet and toss to combine.

    2. Cook for about 30 minutes on medium-low stirring every 5 minutes or so until desired doneness. Add garlic for the last 5 minutes. Season with salt and pepper to taste. 

    3. Save individual portions of a combination of cooked hash browns and bacon. When ready to eat, add a fried egg and 1 tbsp of shredded cheese, reheat the other ingredients and combine with 1 serving of Maple Chipotle Sauce. 

    Maple Bacon Pancakes Meal Prep

    Your favorite breakfast items after a workout? Find out the benefits of eating this delicious Maple Bacon Pancakes dish after the gym.

    • 1/2 cup coconut flour
    • 1/2 cup whole milk
    • 2 tsp baking powder
    • 4 eggs (large)
    • 2 tsp coconut oil
    • 2 tbsp maple syrup
    • 3 slices bacon (cooked, roughly chopped)
    1. Heat coconut oil in a large skillet on medium heat.

    2. Whisk eggs in a medium-size bowl, than add milk and mix again. 

    3. Slowly add coconut flour, maple syrup and baking powder and mix; the batter should be thick.

    4. Fold bacon bits into batter until combined, leaving 1⁄4 of the bacon bits for topping on the pancakes for serving.

    5. Using a 1/4 cup measuring cup, scoop batter onto skillet. Cook for four minutes on one side, and 1-2 minutes on the other side (you know the pancakes are ready to flip when bubbles appear on the surface).

    6. Repeat until all batter is used; makes about six pancakes (can add more oil to the pan between batches, if needed).

    7. Save a large batch of pancakes to eat later. Serve with more maple syrup and the left over bacon bits.

    Tropical Coconut Macadamia Pancakes Meal Prep

    No matter what the weather is, heat up your post training meal with this yummy Tropical Coconut Macadamia Pancakes recipe.

    • 1/2 cup coconut flour
    • 1/2 cup whole milk
    • 2 tsp baking powder
    • 4 eggs (large)
    • 1/2 tsp coconut extract
    • 3 packets stevia (cooked, roughly chopped)
    • 2 tsp coconut oil
    • 1 cup Greek yogurt (nonfat, plain)
    • 1 1/2 tsp vanilla extract
    • 1/4 cup powdered sugar
    • 1/4 tsp salt
    1. Heat coconut oil in a large skillet on medium heat. 

    2. Whisk eggs in a medium-size bowl, than add milk and mix again. 

    3. Slowly add coconut flour, two stevia packets, coconut extract, almond extract, coconut flakes, macadamia nuts and baking powder and mix; the batter should be thick.

    4. Using a 1/4 cup measuring cup, scoop batter onto skillet. Cook for four minutes on one side, and 1-2 minutes on the other side (you know the pancakes are ready to flip when bubbles appear on the surface).

    5. Repeat until all batter is used; makes about six pancakes (can add more oil to the pan between batches, if needed). 

    6. To make the icing, combine yogurt, vanilla, powdered sugar, one stevia packet and 1⁄4 tsp salt. Stir to fully combine. If needed, add a few tablespoons of milk to thin out. Refrigerate until ready to use in plastic ziploc bags. You can drop bags in a bowl of warm water when ready to serve to warm up.

    7. Store pancakes in a large batch and reheat when ready to eat. Serve pancakes with one serving of icing topping (4 tbsp -—recipe makes 4 servings of icing). Optionally top with fresh fruit, more coconut flakes and macadamia nuts (which are not factored in the nutrition).

    Cinnamon Roll Pancakes Meal Prep 

    A healthy and nutrient filled post training dish!

    • 1/2 cup coconut flour
    • 1 cup whole milk
    • 4 eggs (large)
    • 2 tsp baking powder
    • 3 tbsp unsalted butter (grass-fed, melted)
    • 4 tbsp brown sugar
    • 2 tsp cinnamon
    • 1 cup nonfat, plain Greek yogurt
    • 1 1/2 tsp vanilla
    • 1/4 cup powdered sugar
    • 1/4 tsp salt
    1. To make the cinnamon streusel, in a small bowl whisk together 3 tbsp melted butter, brown sugar and cinnamon until combined. Pour streusel into a ziplock bag or pastry bag. When ready to cook pancakes, cut a small slit at the bottom of the bag; this way you will be able to swirl in the streusel into the pancakes.

    2. To make the icing, combine yogurt, vanilla, powdered sugar, and 1⁄4 tsp salt. Stir to fully combine. If needed, add a few tablespoons of milk to thin out. Set aside.

    3. Now make the pancakes. In a large bowl whisk eggs and then add milk, coconut flour and baking powder. Mix together.

    4. In a large skillet heat on medium heat and spray with cooking spray. When pan is hot use a 1⁄4 cup measuring cup to scoop pancake batter and pour onto the pan. Repeat to fill the pan (don’t overcrowd it though).

    5. Take the streusel bag and squeeze it lightly, swirling in a circular motion on top of the pancake batter while it is cooking. Repeat on all pancakes. When pancakes start to bubble up, flip and cook for another 3 minutes or so.

    6. Remove pancakes, and repeat until you’ve used all batter and cinnamon streusel (you may need to spray the skillet occasionally with more cooking spray). Store pancakes in a large batch and reheat individual servings as needed. For serving, pipe one serving (4 tbsp) of icing over the pancakes.

    Chocolate Chip Waffles with Mixed Berry Sauce Meal Prep

    Treat yourself with this sweet snack that will help you improve your athletic performance.

    • 3 eggs (lightly mixed)
    • 1/4 cup brown sugar
    • 2 tbsp coconut oil
    • 1/2 cup coconut flour
    • 1/4 tsp baking powder
    • 1/4 tsp baking soda
    • 1/4 tsp salt
    • 3/4 cup coconut milk
    • 1/4 cup cocoa powder (unsweetened)
    • 1 tsp cinnamon
    • 1 banana (medium, ripe, mashed)
    • 1 tsp vanilla extract
    • 1/2 cup dark chocolate chips
    • 2 cup fresh mixed berries (raspberries, blueberries and blackberries)
    • 1/2 cup water
    • 1/2 tbsp honey (raw)
    1. Mix eggs in a medium-size bowl.

    2. Add brown sugar and coconut oil; mix.

    3. Slowly add coconut flour; mix.

    4. Add baking powder, baking soda, salt, cocoa powder and cinnamon; mix.

    5. Add mashed banana and vanilla, and mix until smooth and thick batter consistency. 

    6. Add coconut milk; mix.

    7. Fold in chocolate chips.

    8. Heat waffle iron. Scoop about 1⁄4 cup of batter into each waffle mold, close and cook until fully cooked (golden-brown in color). Repeat until you’ve used all the batter. Store waffles in a large batch until ready to serve.

    9. To make the mixed berry sauce topping, start by adding mixed berries, raw honey and 1⁄2 cup water to a saucepan. Bring to a boil, start to break up all the berries with a wooden spoon.

    10. Once sauce is at a boil bring down to a simmer for about 8 minutes, until reduced and thickened. Optionally, add more sweetener to taste. Refrigerate sauce and reheat when ready to use. Top waffles with 1⁄2 the sauce (half of the sauce is one serving).


    Thermo Thai Ginger Coconut Soup Meal Prep

    • 1 tbsp coconut oil
    • 1/2 white onion (sliced)
    • 1 garlic clove (chopped)
    • 2 ginger (quarter inch slices)
    • 2 tsp red Thai curry paste
    • 2 cups beef bone broth
    • 2 cups canned coconut milk
    • 1 cup mushrooms (sliced)
    • 2 green onions (sliced)
    1. In a medium pot, melt the coconut oil over medium heat.

    2. Add in the sliced onions and let them soften.

    3. Add in the garlic, ginger and red Thai curry paste. Let this cook, stirring occasionally.

    4. Add in the beef bone broth and bring to a boil.

    5. Reduce heat and let simmer for 30 minutes.

    6. After 30 minutes, add in the canned coconut milk and mushrooms. Let this cook for 3 more minutes.

    7. Store in a large batch and reheat individual portions as needed. Top with sliced green onions.

    Thermo Potato and Turmeric Soup Meal Prep

    • 1 tbsp coconut oil (melted)
    • 1/2 white onion (sliced)
    • 2 garlic cloves (peeled and chopped)
    • 1 large carrot (chopped)
    • 2 medium red potatoes (peeled & cubed/chopped)
    • 1 tsp turmeric
    • 1 tsp sea salt
    • 1 tsp cayenne pepper (adjust as needed)
    • 2 cups beef bone broth
    • 1 can coconut milk
    1. Add the coconut oil to a medium pot over medium heat.

    2. Add in the onion. When the onion is softened, add in the garlic and cook for 1 more minute.

    3. Add in the potato, carrots, turmeric, sea salt, cayenne pepper and stir for about 1 minute.

    4. Add the beef bone broth to the pot and bring to a boil. Reduce the heat to low and simmer for about 10 minutes (or until potatoes and carrots are soft).

    5. Add in the coconut milk. (You have the option to add coconut milk in here or add the soup to a blender and blend in the coconut milk during the blending process.) Refrigerate a large batch or freeze individual portion and reheat as needed.

    ThermoDiet™️Approved Chicken and Noodle Soup Meal Prep

    • 2 cups chicken bone broth
    • 2 chicken breasts (boneless, skinless )
    • 1 cup miracle noodles
    • 3 carrots (chopped)
    • 1/2 white onion (sliced)
    • ¼ cup green onion (chopped)
    1. In a medium pot, bring chicken bone broth to a simmer. Add in the rinsed and drained miracle noodles.

    2. Add in the chicken breasts, carrots and onions and cook for about 25 minutes (or until chicken is cooked all the way through). 

    3. Take the chicken out and cube up the pieces. Once the breasts are cut, place the pieces back into the soup and cook for 3-5 more minutes. 

    4. Season with salt if needed. Refrigerate a large batch or freeze individual portion and reheat as needed.

    Sweet Potato and Chicken Finger Sandwiches Meal Prep

    • 2 sweet potatoes
    • 1 pound free-range chicken breast
    • 1 tbsp organic honey
    • 1 tbsp coconut oil
    1. Peel and slice the sweet potatoes (about ¼ inch).

    2. Coat a large cooking pan with coconut oil and place on medium heat.

    3. Place the slices on the pan and allow them to cook for 5 minutes or so on each side (or until each side is cooked properly).

    4. While the sweet potatoes are cooking, rinse and cube the chicken breast into bite-sized pieces.

    5. Bring another medium-sized cooking pan to medium heat. Cook the cubed chicken pieces for 10 minutes (or however long it takes to cook).

    6. Once the sweet potato slices and chicken are cooked, prepare the sandwiches. Place a piece of chicken in between two slices of sweet potatoes.

    7. Refrigerate and reheat as needed in the oven or microwave, and add a dab of honey to each piece to serve.

    Mexican-Style Brisket Taco Bowls Meal Prep

    Make Taco Tuesday any day with this hearty and healthy post-workout meal.

    • For brisket:
    • 5 lb brisket
    • 1/4 cup paprika
    • 2 tbsp brown sugar
    • 1 tbsp cumin
    • 1 tbsp Kosher salt
    • 1.5 tsp Cayenne pepper
    • 1 tsp garlic powder
    • 1 tsp black pepper
    • For Sauce:
    • 1 cup ketchup
    • 1/4 cup yellow onion (chopped)
    • 1/2 cup water
    • 1/3 cup brown sugar
    • 3 tbsp apple cider vinegar
    • 2 tbsp red wine (a Worcestershire sauce alternative)
    • 1 tsp garlic
    • 1/2 tsp black pepper
    • 1 can chipotle peppers
    • 1 can tomato sauce
    • 20 Nuco Organic Coconut Wraps
    1. Add all sauce ingredients into a large crockpot. Take the brisket, cut in half widthwise (so it’s easier to fit into the crockpot).

    2. Generously sprinkle brisket with rub while rubbing into all sides of the meat.

    3. Place brisket into the crockpot, set to LOW for 10 hours.

    4. After brisket is done remove from crockpot, let rest for a few minutes.

    5. Slice against the grain, store in a batch or individual portions. Reheat when ready to eat and serve with coconut wraps.

    Spaghetti Squash "Pasta" With Roasted Garlic Sauce Meal Prep

    Pasta without all the carbs and calories? With this spaghetti squash dish, you can enjoy a “faux” pasta dish that’s also packed with protein!

    • 1 each spaghetti squash
    • 8 ounce white button mushrooms
    • 6 slices bacon
    • salt and pepper

    Roasted Garlic Sauce

    • 3 each head of garlic, roasted
    • 2 tbsp unsalted butter
    • 2 tbsp all-purpose flour
    • 1¼ cup whole milk
    • salt and pepper
    1. To cook the spaghetti squash, I use the crockpot. Pierce the squash 4-5 times and place into the crockpot on HIGH for 3-4 hours.

    2. Meanwhile start to prep the remaining ingredients. To sauté the mushrooms, heat a skillet on medium heat and place sliced mushrooms into the pan. Cook down until liquid from mushrooms is fully absorbed and they are cooked down (about 5-7 minutes), stirring frequently. Season with salt and pepper and set aside.

    3. Cook the bacon according to your liking and chop into bite size pieces. Set aside.

    4. Once the squash is fully cooked, use a fork to shred squash into a pasta-like consistency. Place squash to a large bowl then add in mushrooms, bacon, spinach and roasted garlic sauce and toss to combine.

    Roasted Garlic Sauce

    1. To roast the garlic, first preheat the oven to 400 degrees. To prep the garlic, you’ll need to first take the outer wrapping of the bulb off. Next, slice off of about ¼ off the top of the bulb to expose the tops of the garlic cloves. Place the bulb on a small sheet of aluminum foil and place on a baking sheet.

    2. Drizzle 1-2 teaspoons of olive oil on each bulb, then fold up the edges of the aluminum foil above the garlic bulb to enclose the bulb inside. Place in the oven for 30-35 minutes or until the cloves are soft. Once the garlic is roasted, carefully remove and mash the garlic cloves into a paste. The aluminum foil will be hot, so be careful. Set aside.

    3. To make the sauce, melt down the butter, then whisk in flour and allow to cook a bit and start to bubble.

    4. Slowly start to pour in milk and whisk consistently (you make have to add more milk depending on how thick you like the sauce). Continue whisking until thickened and bring to a boil. Season with salt and pepper and add in garlic “paste”.

    5. Turn heat down to low and cook for another few minutes

    6. Store in individual portions and reheat when ready to serve. 

    Baked Turkey Chimichangas Meal Prep

    Classic chimichangas … with a cheesy twist!

    • 2 tsp coconut oil
    • 1 pound lean ground turkey
    • ½ each yellow onion
    • 1 each jalapeño
    • 1 packet taco seasoning
    • ½ cup jalapeño soft spreadable cheese
    • ½ cup shredded Mexican cheese
    • ½ cup guacamole
    • 8 each gluten-free plain tortillas
    • cooking spray
    • toothpicks

    Classic Chimichangas

    • 2 each avocados
    • ½ tsp salt
    • ½ tsp garlic powder
    • ¼ cup red onion
    • ¼ cup cilantro
    • ½ each juice of a lime
    1. Preheat oven to 350 degrees. Line a baking sheet with foil and spray with cooking spray.

    2. In a large skillet heat oil on medium heat. Add diced onion and jalapeño and cook down for 5 minutes.

    3. Add ground turkey to the skillet and start to break apart while cooking. Once meat is cooked and broken apart, add taco packet and follow the directions on the packet. When meat is done turn off heat and set aside.

    4. To build the chimichangas, warm tortillas so they are easier to work with. Spread 1 tbsp. jalapeño cheese on the middle of the tortilla, then 1 tbsp. guacamole, 2 ounces of cooked turkey; then fold up the bottom over the meat, fold in the the two sides that are opposite of that, then flip the whole thing over to close. Seam side should be down. Use toothpicks on the seam side to help keep closed. Place onto the baking sheet seam side down. Repeat until you have 8 chimichangas.

    5. Spray tops of chimichangas with cooking spray and place into the oven for 15 minutes and flip. Cook for another 10 minutes. 

    Classic Guacamole

    1. Chop cilantro finely and add to a bowl with remaining ingredients, adding the lime juice last.

    2. Stir well to combine (folding the guacamole over to mix the ingredients works well, too). 

    3. Add more salt to taste. To keep guacamole from spoiling, leave the pit in the sauce when refrigerating.

    4. Store in a large batch. When ready to serve individual portions, Take out of the oven sprinkle each one with 1 tbsp. of shredded Mexican cheese and place into the oven for 3 minutes, until lightly browned and crispy. Note: one serving contains 1 tortilla with 2 oz. cooked turkey, 1 tbsp. jalapeño spread,1 tbsp. guacamole and 1 tbsp. shredded cheese.


    Seared Chicken Thighs With Mushroom Cream Sauce Meal Prep 

    This creamy chicken recipe provides you with the fats and protein your body needs to build muscle. Leaning down? No problem. This recipe only includes 3 grams of sugar per serving. 

    • 30 oz chicken thigh (about 4 thighs)
    • 2 tbsp coconut oil
    • 4 oz cooked asparagus
    • 1/2 chopped yellow onion
    • 16 oz white button mushroom
    • 1 cup heavy cream
    • salt and pepper
    • fresh thyme sprigs
    1. Preheat oven to 350 degrees. Line a baking sheet with foil.

    2. Season chicken with salt and pepper on each side and set aside. 

    3. Meanwhile in a large skillet, heat 1 tbsp of oil on medium high.

      Add seasoned chicken thighs skin side down and sear for about

      4-5 minutes to get a nice crust. 

    4. Remove from the pan and place the chicken skin side up on the

      baking sheet. Place into the oven for 20-25 minutes depending on

      the thickness of the chicken, until cooked through.

    5. In a large skillet on medium heat add remaining 1 tbsp of oil, then

      add mushrooms. Cook for 3-5 minutes until all liquid is fully


    6. Add chopped onions and cook down for another 5 minutes. Add

      garlic and season with salt and pepper. Pour in cream and a couple

      thyme sprigs and season with salt and pepper. 

    7. Bring to a boil, then reduce to a simmer, stirring to combine all

      ingredients. Simmer for 3-5 minutes, then season with more salt (if

      needed). Add cooked asparagus pieces for the last few minutes and


    8. Place cooked chicken thighs into the sauce and store in a large batch or in individual portions. Reheat and serve when ready to eat.

    Thermo Diet Crockpot Barbacoa Meal Prep

    Looking for a high-protein meal you can slow cook while you’re on the go? Look no further. 

    • 3 lb boneless chuck roast (fat trimmed and cut into 2-3 inch cubes)
    • 2 chipotles in adobo sauce (soy-free)
    • 4 oz can of diced green chilis
    • 4 cloves garlic (minced)
    • 1 jalapeno (chopped)
    • 1 sweet onion (chopped)
    • 1/4 cup fresh lime juice
    • 1/2 cup fat-free, reduced-sodium beef broth
    • 2 tbsp apple cider vinegar
    • 1 tbsp agave
    • 1 tbsp cumin
    • 1 tbsp oregano
    • 2 tsp salt
    • 1 tsp pepper
    • 1/4 tsp ground cloves
    • 3 bay leaves
    1. In a large bowl combine chipotles, green chiles, garlic, jalapeno,

      sweet onion, lime juice, beef broth, vinegar, agave, cumin, oregano,

      salt, pepper, and ground cloves. Whisk until fully combined.

    2. Add trimmed and cubed meat to the crockpot. Pour seasoning

      mixture over the meat and toss to fully coat the meat. Place bay

      leaves on top and cook on HIGH for 3-4 hours.

    3. When barbacoa is done, remove the bay leaves first then take out

      the barbacoa from the crockpot and shred with a fork (should fall

      apart easily), return to the crockpot to toss in the juices. Refrigerate in a large batch and serve in individual portions when ready.

    Grilled Strip Steak With Sriracha Sauce Meal Prep

    A juicy steak topped off with a sauce with bite! 

    • 2 each 8-ounce strip steaks
    • ½ cup olive oil (or avocado oil)
    • ¼ cup lime juice
    • ½ cup orange juice
    • ⅓ cup Sriracha sauce
    • 3 each garlic cloves, minced
    • 4 tbsp. apple cider vinegar
    • Salt and pepper (to taste)
    • sriracha sauce
    1. This is a great recipe where you can prep the sauce and cook the steak when ready to eat so it’s fresh. In a small bowl whisk together all marinade ingredients.

    2. Place steak into a large Ziplock bag, pour marinade over the steak, seal bag and place in fridge to marinade for up to 5 days.

    3. When ready to cook, remove from fridge about 30 minutes before cooking, season both sides of steak well with salt and pepper.

    4. Preheat grill to high heat.

    5. When grill is very hot add steak to the grill, cook for about 4-6 minutes, flip steak over and cook for an additional 4-6 minutes (for medium-rare, using a instant read thermometer 135 degrees). NOTE: if at this point the steak is still not cooked fully, move steak off of coals so it’s not directly above them. Let finish cooking until your level of doneness.

    6. Once steak is done, remove from grill and let sit for about 10 minutes.

    7. Spoon some of the Sriracha sauce right on top.

    Chili Tequila Glazed Shrimp Meal Prep

    Shrimp aren’t just for cocktails! Enjoy this shrimp-based, protein packed recipe today!

    • 1 lb uncooked shrimp, peeled and deveined, tail on (medium or large)
    • 3 tbsp olive oil
    • 2 tsp honey
    • 2 tbsp garlic chili sauce
    • 4 tbsp lime juice
    • 6 tbsp cilantro, chopped
    • 2 tbsp tequila
    • salt and pepper
    1. Start by combining 3 tbsp olive oil, honey, garlic chili sauce, lime juice, cilantro, and tequila in a medium bowl, along with salt and pepper. Add shrimp to the bowl and stir to combine, coating all shrimp. Marinade for about 30 minutes to an hour. Refrigerate the shrimp until you’re ready to serve (cooked shrimp can be refrigerated for up to 4 days.

    2. When ready to serve, skewer the shrimp and set on a plate. Heat a griddle or a grill on high heat. Cook shrimp skewers for 2-3 minutes on the first side flip and cook for another 2 minutes, until cooked through and pink.

    Jammin' Jamaican Chicken Meal Prep 

    Bring the taste of the Caribbean to your plate with this chicken recipe. Ya man!

    • 2 lbs chicken breast (boneless & skinless)
    • 2 green onions
    • 1 tbsp allspice berries (whole)
    • 1 tbsp peppercorns
    • 1 tbsp red pepper flakes
    • 2 tsp ginger
    • 1 habanero pepper
    • 1 garlic clove
    • 1 tbsp light brown sugar
    • 2 tbsp honey
    • 1 tbsp amino acids
    • 1 tbsp sea salt
    • 1 tbsp dried thyme
    • 1-2 tbsp coconut oil
    1. Start by prepping the chicken. You can cut chicken into boneless wing-size chunks or tenders, or simply pound out the chicken breast till it’s 1-inch in thickness – your choice. Afterward, place in a large bowl. Set aside.

    2. To make the marinade, use a co ee grinder for the spices. If you have a mortar that is great too. If you don’t have either, just substitute ground spices. Put the allspice berries, peppercorns, red pepper flakes and sea salt into the coffee grinder and pulse until fine.

    3. Transfer to a food processor; add ginger, habanero, garlic and thyme, then pour into a bowl and add brown sugar, honey, soy sauce, green onions and coconut oil. Stir together until fully combined.

    4. Spoon marinade/rub over the chicken and using your hands spread it evenly over every piece. Place in the refrigerator for a few hours or preferably overnight.

    5. To cook (using boneless wing-sized pieces of chicken), heat 1 tbsp of coconut oil in a large skillet over medium heat. (If you have a grill, I’d recommend using that instead.)

    6. Add chicken and cook on each side for 7-8 minutes, until fully cooked through. Refrigerate or freeze in individual portions and reheat when ready to serve.

    Chicken and Waffles Meal Prep

    Feel good about eating chicken and waffles the healthy way – the only way to eat after working out.

    • For Chicken:
    • 2 lb chicken breast (boneless & skinless)
    • 2 eggs (beaten)
    • 1/4 cup whole milk
    • 1 tbsp Agave maple syrup
    • 1 dash hot sauce
    • 3/4 cup coconut flour
    • 3/4 cup arrowroot flour
    • 2 tsp paprika
    • 1/4 cup coconut oil (melted)
    • salt
    • pepper
    • For Waffles:
    • 1 tsp vanilla
    • 1/2 cup coconut flour
    • 3/4 cup sharp cheddar (shredded)
    • 8 eggs
    • 3/4 cup green onion (chopped)
    • 1/2 cup coconut oil
    • 1 tbsp coconut sugar
    • 1 tsp cinnamon
    • 1/4 tsp sea salt
    • 1/2 tsp baking powder
    • 1/2 cup bacon bits
    • 2 tbsp maple syrup
    1. To make the chicken, start by preheating the oven to 375 degrees. Line a baking sheet with foil and then place a wire rack on top of that.

    2. To coat the chicken add coconut and arrowroot flour to one bowl and set aside. In another bowl, add eggs, milk, maple and hot sauce and whisk together, then set aside.

    3. Take the chicken and dip into the milk/egg mixture first and then add to the flour mixture and press into the chicken to fully coat. Place chicken on the wire rack. Repeat until you’ve coated all the chicken.

    4. Place baking sheet into the oven for about 30-35 minutes, until chicken is fully cooked.

    5. While those are cooking, to make the waffles, whisk eggs, then adding coconut oil and vanila.

    6. Use a separate bowl to add coconut flour, cinnamon, sea salt, baking powder, bacon bits and green onions. Stir together until smooth.

    7. Combine both dry and wet ingredients into one bowl and sit.

    8. Heat up waffle iron. Spray with cooking spray and add batter using a 1⁄4 cup measuring cup for each waffle. Close and cook until done (they should be golden-brown in color). Repeat until you use all the batter (about 6 waffles total).

    9. Refrigerate ingredients for up to four days and reheat when ready to serve.

    10. To serve, top one waffle with a chicken breast and maple syrup.


    Baked Onion Rings Meal Prep

    Traditionally deep-fried onion rings are high in unhealthy fats that cause inflammation in your body. This twist on an old favorite is a healthier alternative. 

    • 1 large yellow onion
    • 1 cup coconut flour
    • 1 tsp seasoning salt
    • 1/2 tsp chili powder
    • 1 large egg
    • 1 egg white
    • nonstick spray
    1. Preheat oven to 450°. Line a baking sheet with foil and spray with

      cooking spray.

    2. When preparing the onion, peel off the outer layer of the onion

      and throw away. Cut off the ends and cut the onions into thick

      slices. Place rings in water and set aside.

    3. You will need 3 bowls for the coating the onion rings. Put the

      almond flour in the first bowl. In the second bowl stir

      together seasoning salt and chili powder. In the third (and

      last) bowl, whisk together the large egg and egg white.

    4. Starting with one onion ring, dip in chili powder mixture, then the egg,

      and finally the flour and place on the baking sheet. Repeat until

      all onions are coated.

    5. Spray onion rings with cooking spray and bake for 10-15 minutes.

    6. Store in a large batch and refrigerate. Reheat in the over when ready to serve.

    Thermo Diet Potato Puffs Meal Prep

    Whether you’re looking for a healthy appetizer to serve at your next party or looking for a healthy starch to fuel your muscles, these potato puffs make a versatile snack. 

    • 2 lbs Yukon gold potatoes (peeled and cubed into 1 inch chunks)
    • 3 oz Canadian bacon
    • 2 tbsp grass-fed butter
    • 2 tsp dijon mustard
    • 1/2 tsp cayenne
    • 4 green onions
    • 3/4 cup shredded white cheddar
    • 1 large egg
    • 1/2 cup coconut oil
    • salt and pepper
    1. Boil potatoes in salted water. Drain and transfer back to stockpot.

    2. Mash potatoes and add butter, Canadian bacon, green onions, dijon, cayenne pepper and white cheddar. Stir well to combine. Add salt and pepper to taste.

    3. Place potato mixture in the fridge for at least 30 minutes.

    4. Remove from fridge and roll into balls the size of golf balls. (should make about 20). 

    5. Heat oil in a large stockpot on high. Careful drop a few potato puffs into the hot oil and cook for about 2 minutes on all sides, turning with a spoon. Remove from oil when golden and slightly crispy, and place on a plate lined with paper towels. Repeat until all puffs are cooked. 

    6. Season with salt and refrigerate in a large batch or individual portions until ready to serve.

    Tortilla Chips with Avocado Bell Pepper Salsa Meal Prep

    Avocado contains monounsaturated fat that can protect your heart. it’s also an excellent source of vitamin C and vitamin E, which act as antioxidants in your body and protect you from oxidative damage. 

    • 1 red pepper
    • 1/2 red onion (finely chopped)
    • 2 jalapeños (diced and seeded)
    • 5 oz Cotija cheese (cubed)
    • 1 cup cherry tomatoes (diced)
    • 2 avocados (cubed)
    • 1 cup cilantro (loosely packed)
    • 1/4 cup lime juice
    • 1/4 cup olive oil
    • 1 clove garlic
    • salt and pepper (to taste)
    • The Real Coconut Himalayan Pink Salt Coconut Flour Tortilla Chips
    1. In a large bowl combine peppers, red onion, jalapeños, Cotija cheese and tomatoes. Toss gently to combine. Season with salt and pepper and set aside.

    2. For the vinaigrette, add cilantro, lime juice, olive oil and garlic to a food processor and pulse until smooth. Season with salt and pepper (to taste).

    3. Pour dressing over the corn mixture and toss gently to fully coat.

    4. Cover salad and place in the fridge. Add diced avocados and serve with tortilla chips.

    Loaded BBQ-Bacon Thermo Wedges Meal Prep

    Load up your spuds with protein and calcium to help sore muscles after a workout with this Loaded BBQ-Bacon Thermo Wedges recipe.

    • 2 russet potatoes (washed)
    • 1 tbsp olive oil
    • 2 tsp garlic powder
    • 1 tsp onion powder
    • 2 tsp seasoning salt
    • 1 tsp paprika
    • 4 slices bacon (crumbled)
    • 1/2 cup shredded cheddar
    • 2 tbsp BBQ sauce ((of choice))
    • 1/4 cup cilantro (chopped)
    • 1 tbsp Primal Kitchen Ranch Dressing with Avocado Oil
    • 1 cup Greek yogurt (nonfat, plain)
    • 2 tbsp whole milk
    1. Preheat oven to 425 degrees. Cut potatoes in half, lengthwise, then in half again (so you have Eight “wedges”).

    2. In a large bowl add potato wedges, olive oil, onion powder, garlic powder, seasoning salt and paprika. Toss well to coat all wedges.

    3. Place on a parchment-lined baking sheet and cook for 20-25 minutes (flipping halfway through), until fully cooked and browned. Remove from oven and turn oven to broiler.

    4. In an oven-safe dish, add potato wedges on the bottom, sprinkle with crumbled bacon then shredded cheese. Put back into the oven for just a few minutes until cheese is melted and browned.

    5. Refrigerate or freeze. Before serving, drizzle with barbecue sauce, add chopped green onions and optionally fresh cilantro.

    6. To make the optional Greek yogurt dipping sauce, combine Greek yogurt,  Ranch dressing and milk in a small bowl. Serve on the side.

    Stuffed Mushrooms Meal Prep

    Italian sausage meat stuffed into potassium-rich button mushrooms!

    • 16 ounce white button mushrooms
    • 6 ounce italian sausage
    • ½ each yellow onion, chopped
    • 5 each garlic cloves
    • ¼ tsp thyme
    • salt and pepper
    • 4 ounce garlic and herb goat cheese
    • ⅓ cup pecorino romano cheese
    • 1 each egg yolk
    • 1 tbsp beef broth
    • parsley
    1. Preheat oven to 350 degrees. To prep the mushrooms, clean them and wipe them off with a paper towel. Twist off the stems to make an opening in the mushroom for filling (reserve the stems for later).

    2. In a large skillet cook Italian sausage down until fully cooked and browned. Set aside to cool. In the same pan add onion and garlic and set temperature to medium-low. Cook for 3-5 minutes until onion has softened. Add a few tbsp. of beef broth to deglaze the pan and stir all together. 

    3. Take the reserved mushroom stems, chop and add to the pan. Add thyme to the mushroom mixture and stir well to combine. Cook for another 2-3 minutes. Season well with salt and pepper and set aside. 

    4. In a large bowl mix together softened goat cheese, pecorino romano cheese, egg yolk and stir until fully combined. Once mushroom mixture and sausage is cooled, add to the cheese mixture and stir to combine. Place mixture into the fridge for at least a half hour to fully combine. 

    5. While the mixture is cooling completely in the fridge prep the baking sheets with parchment paper. Place mushrooms on the baking sheets about 10 mushrooms per baking sheet (a total of 20 stuffed mushrooms). 

    6. Remove cheese mixture from fridge and using a spoon scoop mixture into the mushroom, stuff into the base and also top the mushrooms with a little mound of the cheese mixture (seen in the pictures) probably a few teaspoons total. Repeat until all mushroom are stuffed (you’ll only use about half of the cheese mixture). 

    7. Place into the oven and cook for 25 minutes. Refrigerate or freeze until ready to serve. Add fresh parsley.

    Fried Plantains Meal Prep 

    Plantains lightly fried in coconut oil make THE perfect post-workout meal!

    • 2 each plantains
    • ¼ cup coconut oil
    • sea salt for topping
    1. Cut the plantains on a diagonal about 1-2 inch thickness. Remove peel after cutting and then sprinkle with sea salt. 

    2. Heat coconut oil in a large skillet on medium-high heat. Once oil is hot, add plantains to the oil (they won’t be fully submerged); try not to overcrowd the pan.

    3. As the plantains cook, they will start to become golden in color. Using metal tongs, flip them onto the other side until they are fully cooked (they should be golden and caramelized).

    4. Remove from pan and set on a plate lined with paper towels.

    5. You can optionally add more sea salt. Refrigerate and reheat when ready to serve.

    If you would like The Thermo Chef Cookbook with over 77 thermo friendly recipes make sure to check it out inside our educational platform UMZUfit!

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