This week are going to cook an easy breakfast at every meal. L1 and D1 will be a sweet and spicy turkey meatball bowl over brown rice and we are going to prepare 6 meals on Sunday night. S1 will be a quick turkey sandwich.

L2 and D2 will be a Mexican chicken bowl and we will prepare 8 meals Wednesday night. S2 will also be a quick snack this week.

There will be no S on Sunday or Thursday because those days are rest days for our HERO Elite and Competitor programs.

Best of luck to you and don’t forget to tag us on Instagram prepping your meals – #firefighterfurnace



Grocery List

Remember to check to see if you have the items already and use the hand method for buying protein sources


  • baby spinach – small bag
  • red onions – 2
  • bell peppers – 2
  • corn – 1 can
  • cilantro
  • lime – 2
  • green onion (optional)
  • red cabbage slaw – small bag
  • shredded carrots – small bag

Dense Carbs:

  • whole wheat bread – 1 loaf
  • black beans – 1 can
  • brown rice
  • pineapple – 1 can crushed
  • old fashioned oatmeal original
  • bananas – 4


  • avocados – 3
  • olive oil
  • almond butter or healthy peanut butter


  • eggs – 18
  • protein powder – chocolate preferably
  • lunch meat (turkey)
  • ground turkey – enough for 6 meals
  • chicken breast – enough for 8 meals


  • taco seasoning
  • chili powder
  • hoisin sauce
  • sriracha
  • bread crumbs (panko)
  • local honey
  • favorite condiments



Breakfast sandwich with eggs, avocado and spinach on whole wheat bread


Sweat and spicy meatball bowl


Simple turkey sandwich


Sweat and spicy meatball bowl


Protein oatmeal with banana and peanut butter or almond butter


Mexican chicken bowl


Simple peanut butter or almond butter on toast



Mexican chicken bowl




Cook at every meal. Be sure to cover your avocados and refrigerate for maximum freshness.

L1 and D1:

Prepare brown rice – 6 meals

In a bowl, mix:

  • ground turkey
  • bread crumbs
  • pinapple
  • cut green onions
  • hoisin sauce
  • sriracha
  • egg

Mix together and create serving size meatballs – bake at 375 until fully cooked (you can also use hoisin sauce as a glaze when fully cooked)

In another bowl, mix:

  • red cabbage slaw
  • shredded carrots
  • diced onion
  • olive oil
  • honey
  • salt and pepper

Distribute rice, meatballs and vegetable mix into 6 containers.

Allow to cool then place in refrigerator


This will be a simple sandwich with avocado, turkey meat, baby spinach on whole wheat bread



Prepare at every meal. Heat up oatmeal and add protein powder, banana and either peanut butter or almond butter. You may have to add more water with the protein.

L2 and D2:

Cook brown rice – 4 servings (dense carbs are split with black beans)

Cube 8 servings of chicken into cubes

In a pan, saute:

  • olive oil
  • 1 cut bell pepper
  • red onion
  • add chicken
  • taco seasoning
  • salt and pepper
  • cook until fully done

In 8 containers, combine:

  • 1/2 serving brown rice
  • 1/2 serving black beans
  • corn
  • chicken with onions and peppers
  • 1/4 lime wedge

When you eat each meal, add:

  • avacado
  • cilantro
  • juice from lime

Be sure to let cool and refridgerate


This will be a quick peanut butter or almond butter on toast with left over banana and local honey. You may also add a small protein shake


  1. place the cilantro in a coffee cup with water and cover with plastic bag to keep it fresh longer
  2. keep seed in avocado, this keeps it fresh longer. Also, a little brown does not mean it’s bad. You can easily scrape the brown off if it bothers you.



B2, L2, D1


B1, L1, S1, D1


B1, L1, S1, D1


B1, L1. S1, D2


B2, L2, D2


B2, L2, S2, D2


B2, L2, S2, D2

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