All Natural Body-toning Meal Prep

Updated: Sep 12

Set yourself up for success this week with this healthy balanced

4 to 5-Day Body-Toning Meal Prep to healthily fuel your body!

Full Ingredients List, including Spices and Cooking Directions below.


Vegan/Vegetarian? - Meal prep and eat veggies only.

Feel free to skip to the end and watch the meal prep video!

Disclaimer: I’m a “Shake it until Your Ancestors Tell You to Stop” mixologist so, seasoning amounts and marinade proportions won’t be listed. I like different flavors so nothing I make will taste the same twice!

*Though I am listing the ingredients I Use, feel free to use whatever spices you’d like. (Including seasoning everything with simple Salt and Pepper or whatever you have in your cupboard)

*Feel Free to Mix and Match the ingredients in the manner you’d prefer.

*Be aware of your own health issues and omit any ingredients that are not beneficial to your health.

Meal Prep Menu & Shopping List


Sweet Potatoes

​Pork Chops


​Chicken Tenderloin

Red/Purple Cabbage

Red Potatoes



5.5 oz salad mix

1-Sweet Onion (used on protein too)


Sliced Portobello Mushrooms


3-4 Jalapeño Peppers



12 oz broccoli (used raw in salad as well)

2-Sweet Potatoes

8-Red Potatoes



1-Red Cabbage (1-slice)


Lemon Pepper (Great Value)

Potato Slayer (Fire & Smoke)

Pumpkin Spice (Great Value)

Garlic Butter Seasoning (Keith’s Farm)

Italian Seasoning (any kind)

Dark Maple Syrup (Butternut Mountain Farm)

Salt & Pepper


3-Salmon Steaks

4-Center Cut Pork Chops (2-per dish)

2-Chicken Breast (sliced into tenderloins)


Maple Bourbon Rub(Watkins)

Chicken Seasoning (Keith’s Farm)

Cajun Seasoning (Slap Yo Mama)

Fish Monger (Fire & Smoke)

Texas Style Smoked Brisket (Adams)

Mesquite Liquid Smoke (Colvin)

Salted Butter (any kind)


Veggies Cooking Directions

Preheat oven to 425 degrees Fahrenheit

1. Line a large baking sheet with aluminum foil and thoroughly spray it with non-stick spray.

2. Place your Broccoli and Asparagus on the baking sheet, drizzle with Olive Oil and season with Lemon Pepper and mix thoroughly.

3. Slice the Zucchini and Squash into half-inch circles, place them on the baking tray, drizzle with Olive Oil and season with Roasted Garlic & Herb seasoning and mix thoroughly.

4. Slice Sweet Potatoes into bite-sized pieces and then place them into a bowl. Drizzle with Olive Oil and Maple Syrup. Then sprinkle with Pumpkin Spice, Salt and Pepper and mix thoroughly. Pour Sweet Potato mixture onto the baking sheet.

5. Slice the Red Potatoes into bite-sized pieces and then put them into a bowl and drizzle with Olive Oil. Sprinkle on the Potato Slayer, Italian Seasoning, Salt and Pepper, mix thoroughly and then pour them onto the baking sheet.

6. Slice off 1-Cabbage Steak from the Red Cabbage and ruff chop it. Then place it on the baking sheet and drizzle with Olive Oil. Sprinkle with Garlic Butter Seasoning and mix thoroughly

7. Put the Veggie tray in the oven for 25-minutes (SET YOUR TIMER)!

Protein Cooking Directions

Preheat oven to 425 degrees Fahrenheit

1. Line a large baking sheet with aluminum foil and thoroughly spray it with non-stick spray.

2. Rinse and dry 3-Salmon Steaks and place them on the baking sheet. Drizzle them with Olive Oil, rub it all over and then sprinkle them with Fish Monger Seasoning.

3. Rinse and dry 4-Pork Chops, drizzle with Olive Oil and rub all over. Season one side with Texas Style Smoke Brisket and place on baking sheet seasoned side down. Then season other side with Maple Bourbon Seasoning. Top with a couple of thin slices of salted butter to prevent dryness.

4. Rinse and dry about 10-Chicken Tenderloin and drizzle with olive oil. Season with Chicken Seasoning and Slap Yo Mamma and mix thoroughly.

5. Place about 5-6 Sweet Mini Peppers randomly around the baking sheet

6. Sprinkle diced sweet onion over entire protein tray.

7. Your Veggie tray should be ready now, so remove it from the oven and slide your protein tray in for 20-25 minutes (Remember to set your timer).

Arrange your meals to your liking in your meal prep containers.


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Meal Prep Video

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April Askew

"The Fit Life Coach"

A dedicated Health and Fitness Life Coach with a Bachelor's in Psychology, whose passion is helping others shake off societal restraints, by helping them uncover and over come the basis of their belief systems, that prevent them from becoming their best selves and living their best life.

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