Cookbook Index

These are the Fix and WW counts that go with my new book, Meal Prep in an Instant! You can download a PDF with this information right here.

RECIPECOOKBOOKPGmyWW21DF/UPF
Apple
Cinnamon
Baked
Oatmeal
GF/DF		Meal Prep
in an Instant		366
8
2 		1 yellow
1/2 red
1/4 purple
1.5
sweetener tsp
Beef Fajita
Bowls
DF		Meal Prep
in an Instant		3912
12
7		1 yellow
1 red
1 1/3 green
1 sweetener
Macaroni
& Cheese		Meal Prep
in an Instant		4015
15
9		1 yellow
3/4 tsp
1/16 red
3/4 blue
(change to
16 1/2 cup
servings)
Minestrone
Soup
DF		Meal Prep
in an Instant		432
2
0		1 1/4 green
3/4 yellow
Fajita
Breakfast
Casserole
GF/DF		Meal Prep
in an Instant		441
5
1		1 red
1 green
1/2 tsp
Chicken
Burrito
Bowl
GF/DF		Meal Prep
in an Instant		452
5
0		1 red
1 yellow
1/2 green
Mexican
Meatloaf
GF		Meal Prep
in an Instant		463
5
2		1 yellow
3/4 red
1 1/3 green
1/3 blue
Chocolate
Chip
Brownies
GF		Meal Prep
in an Instant		4715
16
15		yellow
treat swap
Light &
Fluffy Egg
Casserole
GF		Meal Prep
in an Instant		544
5
4		3/4 red
1/10 green
1/2 blue
Southwest
Stuffed
Peppers
GF		Meal Prep
in an Instant		577
10
2		1.5 yellow
1.5 green
1 red
1/2 blue
Carne
Asada
Street
Taco Bowls
GF/DF		Meal Prep
in an Instant		5811
11
7		1 yellow
1 green
1 1/8 red
1/2 tsp
Teriyaki
Meatball
Bowls
DF		Meal Prep
in an Instant		618
10
2		1.5 yellow
1 red
1 green
1 sweetener
trace purple
Mini Egg
Scrambles
GF		Meal Prep
in an Instant		621
4
1		3/4 red
1/4 tsp
1/4 green
1/4 blue
Spicy
Enchilada
Casserole
GF		Meal Prep
in an Instant		637
11
7		1.5 red
2/3 yellow
1/2 green
1 blue
Orange
Chicken
DF		Meal Prep
in an Instant		647
9
2		1 yellow
1 green
1 1/8 red
1.5 sweetener
Easy
Lava Cake
GF		Meal Prep
in an Instant		657
7
7		Treat
Swap
Vegetable
Frittata
GF		Meal Prep
in an Instant		723
6
3		3/4 red
1/3 green
1/3 yellow
1/2 blue
Asian
Chicken
“Stir Fry”
w/ Ramen
GF/DF		Meal Prep
in an Instant		7514
17
7		1.5 red
2 green
2 yellow
3/4 tsp
Honey
Garlic
Chicken
Bowls
GF/DF		Meal Prep
in an Instant		7611
11
8		1.5 red
1 green
1 yellow
Jambalaya
w/ Quinoa
GF/DF		Meal Prep
in an Instant		797
9
4		1 3/4 red
1 green
3/4 yellow
1 tsp
Cheesy
Ranch
Chicken
Casserole
GF		Meal Prep
in an Instant		8010
13
5		1 1/4 red
1 yellow
1/2 blue
Sweet
Potato Hash
w/ Sausage
GF/DF		Meal Prep
in an Instant		813
4
0		1 red
1.5 yellow
Classic
Lasagna
w/ Ground
Turkey		Meal Prep
in an Instant		828
9
3		3/4 red
1 yellow
1/2 green
1/2 blue
Banana
Bread
w/ Peanut
Butter
Frosting
DF		Meal Prep
in an Instant		839
9
9		Treat
Swap
Breakfast
Ratatouille
GF/DF		Meal Prep
in an Instant		900
2
0		1/2 red
1.5 green
Chicken
and Rice
w/ Broccoli
and
Mushrooms
GF/DF		Meal Prep
in an Instant		935
5
0		3/4 red
3/4 green
1 yellow
Loaded
Vegetable
Goulash
DF		Meal Prep
in an Instant		941
2
0		2/3 red
3/4 green
2/3 yellow
Vegetarian
Chili
GF/DF		Meal Prep
in an Instant		973
6
0		1 yellow
1/2 green
Turkey
Chorizo
and Egg
Breakfast
Burritos		Meal Prep
in an Instant		983
6
3		1.5 red
1/4 green
1 yellow
1/4 blue
Spaghetti
w/ Turkey
Meatballs
DF		Meal Prep
in an Instant		998
9
2		1 red
1 yellow
3/4 green
1/3 tsp
Tuscan
Chicken
Pasta		Meal Prep
in an Instant		1009
11
3		1 2/3 red
1/2 green
1 yellow
1/3 blue
Lightened-Up
Lemon Bars
GF/DF		Meal Prep
in an Instant		1015
6
5		Treat
Swap
Breakfast
Sweet
Potatoes
*Peanut
Butter
Banana
GF/DF		Meal Prep
in an Instant		1083
3
2		1 yellow
1 purple
3 tsp
Breakfast
Sweet
Potatoes
*Southwest
Scrambled
Egg
GF/DF		Meal Prep
in an Instant		1081
2
0		1 yellow
1/2 red
1/2 green
Kung Pao
Chicken
GF/DF		Meal Prep
in an Instant		11114
17
9		2 red
1 yellow
1 green
1 tsp
Spicy
White
Chicken
Chili
GF		Meal Prep
in an Instant		1121
7
1		1 1/4 red
1/2 green
1 yellow
1/4 tsp
Stuffed
Pepper
Soup
GF/DF		Meal Prep
in an Instant		1153
4
3		1 red
2 green
1/2 yellow
Breakfast
Fried
Rice
GF/DF		Meal Prep
in an Instant		11610
10
10		1/2 red
2/3 green
1 1/3 yellow
Southwest
Eggroll
in a Bowl
GF		Meal Prep
in an Instant		1172
3
2		1/2 red
1/2 yellow
1 green
Chicken
Lettuce
Wraps
GF/DF		Meal Prep
in an Instant		1185
8
5		1 1/3 red
1 green
1/6 yellow
1/6 orange
2 tsp
Apple Oat
Crumble
GF		Meal Prep
in an Instant		1198
8
7		1 purple
1/2 yellow
2/3 blue
1 tsp
French
Toast
Casserole
DF		Meal Prep
in an Instant		1268
9
8		1/4 red
1.5 yellow
1/4 tsp
Spaghetti
Squash
Lasagna
GF		Meal Prep
in an Instant		1292
2
2		1/3 red
3 green
1/2 blue
Beef Gyros
with
Tzatziki
Sauce		Meal Prep
in an Instant		1307
7
7		1 red
1/2 green
1/2 yellow
1/4 blue
1/8 tsp
Garlic Pork
w/ Mashed
Sweet Potatoes
& Broccoli
GF		Meal Prep
in an Instant		13311
11
6		2 red
1 green
1 yellow
2 tsp
Steel Cut
Oats with
Brown Sugar
and Honey
GF/DF		Meal Prep
in an Instant		1346
6
2		1 yellow
1/3 tsp
Mississippi
Pot Roast
GF/DF		Meal Prep
in an Instant		13510
10
10		1.5 red
3/4 green
3/4 tsp
Chicken &
Vegetable
Risotto
GF		Meal Prep
in an Instant		1365
6
5		1/2 red
2/3 green
3/4 yellow
1/3 tsp
1/8 blue
Lightened-Up
Cheesecake
w/ Sliced
Strawberries		Meal Prep
in an Instant		1377
8
6		1/4 yellow
3/4 red
Southwest
Breakfast
Casserole
GF		Meal Prep
in an Instant		1443
9
2		1 1/6 red
1/3 green
2 yellow
*optional
1/3 blue
for cheese
Lemon
Chicken
w/ Potatoes
GF/DF		Meal Prep
in an Instant		1478
8
5		1 red
1 yellow
1 green
Philly
Cheesesteak
Pasta		Meal Prep
in an Instant		14824
15
24		2 red
2 yellow
1 1/4 green
1 blue
(when you
reduce
cheese to
1 1/3 cups)
Spicy Pork
Carnitas
DF		Meal Prep
in an Instant		1517
7
7		1.5 red
1/2 green
2 yellow
1/3 tsp
Blueberry
Oatmeal
Bake
GF		Meal Prep
in an Instant		15216
16
12		Treat
Swap
Wild Rice
& Mushroom
Soup
GF/DF		Meal Prep
in an Instant		1534
5
1		1 green
1/6 yellow
Easy Beef
Stir Fry
GF/DF		Meal Prep
in an Instant		15415
15
10		1 1/3 red
2 green
1 yellow
2 2/3 tsp
Banana
Oatmeal
Bites
GF		Meal Prep
in an Instant		1551-4
1-4
0-2		1/2 purple
1/2 yellow
per bite if
using
chocolate
1 yellow
treat swap