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It guides meal preparation steps such as making seasoning mixes, preparing salad components, washing and chopping vegetables and fruit, assembling salads in advance, and storing prepped items for use throughout the week. The plan also includes specific instructions for key recipes like Cobb Salad prep, Air Fryer Pork Tenderloin seasoning, and multiple Instant Pot meal workflows, plus simple guidance for baking, steaming, and reheating side dishes.",{"@graph":69,"@context":125},[70,84,105],{"@type":71,"itemListElement":72},"BreadcrumbList",[73,77,79,82],{"item":74,"name":75,"@type":76,"position":8},"https://docshare.wps.com","Home","ListItem",{"item":78,"name":9,"@type":76,"position":14},"https://docshare.wps.com/document/",{"item":80,"name":35,"@type":76,"position":81},"https://docshare.wps.com/document/healthcare/",3,{"item":83,"name":65,"@type":76,"position":19},"https://docshare.wps.com/document/21-day-fix-ultimate-portion-fix-full-meal-plan-vol-13-prep-checklist/405043/",{"url":83,"name":65,"@type":85,"image":86,"author":91,"headline":65,"publisher":94,"fileFormat":97,"inLanguage":63,"description":67,"dateModified":98,"datePublished":99,"encodingFormat":97,"isAccessibleForFree":100,"interactionStatistic":101},"DigitalDocument",{"url":87,"@type":88,"width":89,"height":90},"https://docshare.wps.com/thumbnails/21-day-fix-ultimate-portion-fix-full-meal-plan-vol-13-prep-checklist/405043.png","ImageObject",300,407,{"name":92,"@type":93},"River Wang","Person",{"url":74,"name":95,"@type":96},"DocShare","Organization","application/pdf","2026-10-07","2026-09-27",true,{"@type":102,"interactionType":103,"userInteractionCount":29},"InteractionCounter",{"@type":104},"ViewAction",{"@type":106,"mainEntity":107},"FAQPage",[108,114,118,121],{"name":109,"@type":110,"acceptedAnswer":111},"What prep tasks are recommended for Sunday in this meal plan?","Question",{"text":112,"@type":113},"Thursday instructions focus on starting Copycat Rice a Roni first, then beginning Air Fryer Pork Tenderloin at the right time during the rice cooking after coming to pressure. It also includes reheating leftover broccoli and serving with applesauce.","Answer",{"name":115,"@type":110,"acceptedAnswer":116},"How should the tomatoes, garlic, and onions be used on Wednesday?",{"text":117,"@type":113},"Wednesday instructions say the tomatoes, garlic, and onions are ready to help make the Instant Pot Caprese Chicken as a “dump and go” meal. The plan also includes boiling pasta and microwaving broccoli with water until tender.",{"name":119,"@type":110,"acceptedAnswer":120},"What cooking sequence is suggested for Thursday’s main meals?",{"text":112,"@type":113},{"name":122,"@type":110,"acceptedAnswer":123},"Does the Friday section require prep ahead?",{"text":124,"@type":113},"Friday notes that there is nothing to prep ahead for the pizza, encouraging enjoying the process and involving the family in preparation.","https://schema.org",{"og:url":83,"og:type":127,"og:title":65,"og:site_name":95,"og:description":67},"article",{"robots":129,"canonical":83},"index,follow",{"doc_id":131,"site_id":62},405043,1790650468,{"code":4,"msg":5,"data":134},{"doc_id":131,"user_id":135,"nickname":92,"user_avatar":136,"doc_module":4,"category_id":34,"category_name":35,"doc_title":65,"doc_description":67,"doc_content":137,"file_id":138,"file_url":139,"file_type":140,"file_size":141,"view_count":29,"is_deleted":4,"is_public":8,"is_downloadable":8,"audit_status":8,"page_count":14,"language":142,"language_code":63,"site_id":62,"html_lang":63,"table_of_contents":143,"faqs":144,"seo_title":145,"seo_description":67,"update_tm":146,"read_time":24},1099514067438,"https://ap-avatar.wpscdn.com/avatar/100002539ee87300030?x-image-process=image/resize,m_fixed,w_180,h_180&k=1780474512215547542","21 Day Fix | Ultimate Portion Fix Full Meal Plan Vol. 13 | Prep Checklist  \nSunday:  \n● If you have the time, you can prep the One Pan Baked Oatmeal  , but honestly I have done this on a Monday morning, too, because it’s so easy!  \n● Make a batch of Salt Free Taco Seasoning if you don’t already have it made. Also, prep the spice rub for your Air Fryer Pork Tenderloin: 1 tsp salt, 2 T brown sugar, 1 tsp paprika, 1 tsp garlic powder, 1 tsp chili powder.  \n● Wash and and dry veggies for dinners and lunches.  \n● Prep Cobb Salad:  \n○ Make 1.5 batches of  ranch dressing for the Cobb Salad.  \n○ Prep red container options: chicken, turkey bacon, and/or hard boiled eggs [Plans D-F need HB eggs for breakfast too]  \n■ Plan A + B need 9½ REDs worth, Plan C needs 14 ½ REDs worth, Plan D, E, + F need 15 REDs worth. These are noted this way because of the irregular measurements of some of these ingredients. Check your food list to make sure you’re counting them correctly!  \n■ TIP: You can cook BOTH chicken and the turkey bacon in the oven at 425 degrees for 18-20 minutes. Just season the chicken with some olive oil spray, salt, and garlic powder.  \n○ Prep greens for salads, if necessary-Plan C-F see below for how many greens you need for the salads. Plan A + B you need 5 cups total, 1 cup per salad.  \n○ Prep and chop veggie options: cucumbers, grape tomatoes, bell peppers, carrot, broccoli-anything you like on a Cobb salad!  \n■ Plan A + B need 5 cups worth  \n■ Plan C, D, E, + F need 5-7½ cups worth. This amount is based on having 1-1½ cups of mixed greens in the salads. If you prefer more greens, use 2 c. of greensand 1 c. of chopped veggies (5 cups total) . If you prefer less greens, use 1½ c. of greens and 1½ c. of chopped veggies (7½ cups total) each day.  \n● While you have your cutting board out, chop veggies for dinners too:  \n○ 1 bell pepper  \n○ 8 cloves of garlic  \n○ 1 red onion  \n○ 3 1/2 cups of cherry or grape tomatoes (halved)  \n○ 1 Tbsp diced jalapeno  \n○ Broccoli for 2 sides  \n● Store prepped veggies in glass containers or ziplock bags to use through the week.  \n● Wash, dry, and cut any fruit you need ready to go for the week, including the watermelon. You will thank yourself later!  \n● Assemble salads if you need to have them prepared in advance.  \n● Prep Healthy Brownies. Remember, if you leave a review and a rating on the blog in the comments section, you will be entered into this month’s Confessions Cooking Club!  \nMonday:  \n● Air Fryer Chicken Cutlets is a really easy dinner-my kids love theirs dipped in ketchup with baby carrots and fruit on the side. We eat ours with arugula and shaved parmesan. YUM!  \nTuesday:  \n● Use your prepped veggies and taco seasoning to get your Instant Pot Chicken Carnitas going in your Instant Pot.  \n● While your chicken is cooking, dice up the peaches and avocado, and use your prepped red onion, bell pepper, and jalapeno for the salsa.  \nWednesday:  \n● The tomatoes, garlic, and onions are all done and ready for you to make this Instant Pot Caprese Chicken a dump and go meal!  \n● While the chicken is cooking, boil your pasta and steam your broccoli in the microwave. Simply add florets to a microwave safe bowl, then add 3 tablespoons of water. Cover with an upside down dish or plastic wrap. Steam for 2-4 minutes or until tender.  \n● Save half of your broccoli for tomorrow night.  \nThursday:  \n● One of my favorite meals! Start your Copycat Rice a Roni first.  \n● When your rice is ten minutes into the cooking time after coming to pressure, start cooking the Air Fryer Pork Tenderloin.  \n● Heat your leftover broccoli in the oven.  \n● Serve with applesauce-either unsweetened store bought or try this SUPER easy Homemade Applesauce version!  \nFriday:  \n● My absolute new favorite pizza! I cannot wait to see what you guys think! Nothing to prep ahead either-just enjoy the process and get the family involved!","cbCaiqgUKdzjI4gQ","https://ap.wps.com/l/cbCaiqgUKdzjI4gQ","pdf",148805,"English","# Sunday\n## Meal prep and salad planning\n# Monday\n## Dinner preparation\n# Tuesday\n## Instant Pot cooking and salsa\n# Wednesday\n## Caprese chicken and sides\n# Thursday\n## Rice and pork tenderloin timing\n# Friday\n## Pizza prep and cooking approach","[{\"question\":\"What prep tasks are recommended for Sunday in this meal plan?\",\"answer\":\"Thursday instructions focus on starting Copycat Rice a Roni first, then beginning Air Fryer Pork Tenderloin at the right time during the rice cooking after coming to pressure. It also includes reheating leftover broccoli and serving with applesauce.\"},{\"question\":\"How should the tomatoes, garlic, and onions be used on Wednesday?\",\"answer\":\"Wednesday instructions say the tomatoes, garlic, and onions are ready to help make the Instant Pot Caprese Chicken as a “dump and go” meal. The plan also includes boiling pasta and microwaving broccoli with water until tender.\"},{\"question\":\"What cooking sequence is suggested for Thursday’s main meals?\",\"answer\":\"Thursday instructions focus on starting Copycat Rice a Roni first, then beginning Air Fryer Pork Tenderloin at the right time during the rice cooking after coming to pressure. It also includes reheating leftover broccoli and serving with applesauce.\"},{\"question\":\"Does the Friday section require prep ahead?\",\"answer\":\"Friday notes that there is nothing to prep ahead for the pizza, encouraging enjoying the process and involving the family in preparation.\"}]","21 Day Fix - Ultimate Portion Fix Full Meal Plan Vol. 13 - Prep Checklist | PDF",1790553556]