Now that you’ve committed to building a Boot Camp Body with 22 Minute Hard Corps, your mission is to work out hard and eat right, so you can enjoy those results.
Use this advanced food preparedness guide to prep your meals for the week!
Use the Initial Briefing Entrance Questionnaire (on pg. 2 of your Rations for Results Field Guide) to determine your recommended 22 Minute Hard Corps Ration Plan.
This will tell you which calorie level you should follow and how many color-coded rations containers to eat each day.
Daily rations in this 22 Minute Hard Corps meal plan include three square meals and two snacks that will stimulate your palate and fuel your workouts for those eating at the 2,100–2,400 calorie level.
This Week’s Meal Prep Menu:
Breakfast: Oatmeal with berries and nut butter, scrambled eggs, and roasted asparagus
Shakeology Snack: Shakeology with frozen pineapple, peaches, and sunflower butter
Snack: Strawberries with goat cheese (or feta cheese) and balsamic vinegar
Lunch (M/W/F): Southwestern Spinach Salad with Chicken
Lunch (T/Th): Salmon with Arugula, Sweet Potato Bites, and Spicy Honey Mustard Sauce
Dinner (M/W/F): Baked Tilapia with Curry, Lemon Slices, and Zucchini or Yellow Squash
Dinner (T/Th): Spiced Bison Patty with Mushrooms and Herbs
Here’s what your meal prep for the week will look like when you’re done:
1 cup oatmeal with 1 cup berries, 2 tsp. nut butter, 4 eggs scrambled, 10 spears asparagus (1 green, 1 purple, 2 red, 2 yellow, 2 tsp.)
1 scoop Shakeology with 1 cup frozen pineapple or peaches (or ½ cup of each) and 3 tsp. sunflower butter (1 red, 1 purple, 3 tsp.)
1 cup strawberries, ¼ cup goat cheese (or feta) with balsamic vinegar (1 blue, 1 purple)
M/W/F: Southwestern Spinach Salad with Avocado Dressing (1 cup baby spinach, ½ cup tomatoes, ½ cup chopped bell pepper, 8 oz. cooked chicken breast, ½ cup black beans, ½ cup corn, Avocado Dressing, green onion, cilantro or parsley = 2 green, 2 red, 2 yellow, 1 orange)
T/Th: Salmon with Arugula, Sweet Potato Bites, and Spicy Honey Mustard Sauce
6 oz. cooked salmon with 2 cups arugula, 1 cup sweet potato bites, and spicy honey mustard sauce (2 green, 2 red, 2 yellow, 1 orange)
6 oz. Baked Tilapia with Curry and Lemon with Squash Medley (2 red, 2 green, 1 tsp.)
Bison Patty with Mushrooms
(6 oz. cooked Bison Patty with 2 cups sautéed mushrooms = 2 red, 2 green, 1 tsp.)
Here are the meals you’ll eat on Monday, Wednesday, and Friday:
Here are the meals you’ll eat on Tuesday and Thursday:
Step-by-step guide to creating this meal prep:
1. Deploying the right equipment will make this advanced meal preparedness more efficient. A rice cooker or multi-cooker with a “porridge” setting will make it easy to cook oatmeal without having to stand at attention while the pot boils.
If you don’t have a rice cooker or multi-cooker, it can be cooked on the stovetop. Cook 2 cups steel cut oats in 6 cups water.
When cooked, stir in 3 Tbsp. plus 1 tsp. nut butter and 2 tsp. cinnamon. Divide cooked oats evenly between five food containers, placing about 1 cup oatmeal in each. Set aside to cool.
2. Heat oven to 375° F. Coat two baking sheets with nonstick spray. Wash 50 asparagus spears, then chop about two inches off the ends and discard ends. Arrange asparagus on one baking sheet, season with salt and pepper if desired.
Place asparagus in the oven for 10–15 minutes or until tender. Asparagus will be eaten with breakfasts. Divide evenly between oatmeal containers, or place in separate containers and refrigerate.
Peel three sweet potatoes and chop into bite-sized pieces. Place sweet potatoes on second on baking sheet and season with salt and pepper if desired. Bake sweet potatoes for 10 minutes.
Stir, and then cook 10 minutes more, or until tender when pierced with a fork. Set sweet potatoes aside. Leave oven on.
3. Crack 20 eggs into a large bowl and scramble with a whisk. Heat a large pan over medium-low heat. Spray with nonstick cooking spray. Add eggs and turn heat to low.
Cook, stirring constantly until eggs begin to set. Remove from heat when just cooked but still very soft. They will cook more when reheated.
Remove eggs from pan and allow to cool completely. Divide eggs evenly between five small containers or plastic bags. Place in freezer. When ready to eat, reheat in the microwave for 2 minutes or more as needed. Serve with oatmeal, asparagus, and 1 cup fresh berries.
4. Next, cook the salmon. Heat a large pan over medium heat. Rinse and pat dry 1 lb. of salmon. Season with salt and pepper. Spray pan with nonstick cooking spray. Place salmon in pan. Cook for 3–4 minutes, then flip and cook 3–4 minutes more, or until fish flakes easily with a fork. Remove from pan and set aside to cool.
When fish has cooled, prepare two food containers each with 2 cups spinach. Place a piece of salmon in each container. Add 1 cup sweet potatoes to each container. Place in refrigerator.
5. Make the Honey Mustard Sauce and add cayenne pepper to turn up the heat.
In a small bowl combine ½ cup yogurt, 3 Tbsp. Dijon mustard, 3 Tbsp. honey, 3 Tbsp. apple cider vinegar, ¼ cup extra-virgin olive oil, a dash of cayenne, and salt and pepper to taste. Mix well. Serve with salmon, arugula, and sweet potato bites.
6. Prepare to bake fish in foil packets, a foolproof way to get moist, flaky results every time.
While vegetables roast, lay out three 20-inch sheets of aluminum foil. Cut three zucchini and three summer squash into ¼ inch thick slices.
Distribute squash evenly on each sheet of foil and drizzle each with 1 tsp. coconut oil.
Rinse and pat dry 24 oz. of tilapia. Top each mound of vegetables with eight ounces of tilapia. Season with curry powder, salt, and pepper (if desired). Top fish with lemon slices. Fold foil around fish and vegetables to form a tightly sealed packet.
Place packets on a baking sheet and bake for 20 minutes, or until fish flakes easily with a fork, about 20 minutes.
Open foil packets, to arrest the cooking process. Transfer fish and vegetables to food storage containers. When cool, place in refrigerator.
7. Next, make the bison burgers and sautéed mushrooms. Place 1 lb. ground bison in a medium bowl. Season ½ tsp. chili powder, ½ tsp. cumin, ½ tsp. onion powder, ½ tsp. garlic powder, salt, and pepper and mix well.
Evenly divide bison into two portions, and shape into burger patties.
Heat a pan over medium heat, then spray with nonstick cooking spray. Cook burger patties for 5–6 minutes per side, or until desired temperature is reached. Set aside.
Clean pan with a paper towel and spray with more nonstick spray. Add two chopped shallots and cook, stirring frequently for 1–2 minutes until shallots start to soften, being careful not to burn shallots. Remove shallots from pan and set aside.
Add two 8-oz. packages of sliced mushrooms and 3 sprigs of fresh thyme to the same pan and cook, stirring occasionally until mushrooms are golden brown.
When mushrooms are cooked, add cooked shallots, two tablespoons sherry vinegar and as much chopped parsley as you like and stir to combine. Divide mushrooms evenly between two food containers. Top with burger patties. When cool, place in refrigerator.
8. Prepare three large food containers for the Southwestern Spinach Salad. Fill each container with 1 cup spinach. Place 8 oz. cooked chicken breast on top of spinach.
In a medium bowl combine a can of black beans, 1½ cups frozen corn, and 1½ cups cherry tomatoes cut in half, 1½ cups chopped bell pepper, 1 jalapeño, 3 chopped green onions, and as much cilantro (or parsley) as you want. Stir to combine.
Top salads with bean mixture, dividing evenly between each container.
9. To make the Avocado Dressing, place avocado, ½ cup yogurt, 1 clove garlic, 1 Tbsp. red onion (or shallot), 1 Tbsp. lemon juice, and 9 sprigs of parsley in a blender; cover. Blend until smooth. Serve 2 Tbsp. of this dressing with each Southwestern Spinach Salad.
10. Remove the stems from 5 cups strawberries and slice. Divide strawberries evenly between 5 containers. Top each container with ¼ cup goat cheese (or feta). Place in refrigerator.
When ready to eat, drizzle each with 1 tsp. balsamic vinegar. This tastes even better with aged balsamic vinegar, which is sweeter and thick like syrup.
11. Divide frozen peaches and pineapple between 5 plastic bags, placing 1 cup of fruit in each bag. Return fruit to freezer. These perfectly portioned bags are ready to make delicious Shakeology smoothies.
RATIONS LIST FOR THE WEEK:
50 asparagus spears
7 cups spinach (or lettuce, or arugula)
3 medium sweet potatoes
3 yellow squash
2 medium bell peppers or 1 bag mini peppers
4 cups sliced mushrooms (about 2 8 oz. containers)
1 clove garlic
1 bag frozen corn
5 cups mixed berries
5 cups strawberries
1 12 oz. bag frozen pineapple
1 12 oz. bag frozen peaches
2 cups steel cut oats
Dry and Canned Goods
1 can black beans
24 oz. cooked chicken breast (or rotisserie chicken)
1 lb. ground bison
24 oz. tilapia
1 lb. salmon
8 oz. reduced-fat (2%) plain Greek yogurt
1¼ cups crumbled goat cheese (or crumbled feta)
sea salt (or Himalayan salt)
ground black pepper
extra-virgin olive oil
apple cider vinegar
This meal prep uses a lot of spices. If you don’t have all of them, just buy a few at a time until your pantry is stocked.