July 22 Weekly Meal Plan

Welcome aboard if you’re new! Our meal planning tool is your personalized meal prep assistant –  you can tweak your serving sizes or skip some recipe options, it’s all in your hands! Our meal plans are meant to be a guide, so feel free to use all recipes or just a few to get you started!  Click on each recipe to learn more prep tips. Enjoy the meals at your pleasure, but here’s an example of how we plan out the meals during the week:

	Breakfast	Lunch	Dinner
Mon	Honey Oat Muffin with Blueberries	BBQ Chicken Flatbread	Pan-Seared Salmon
Tues	Polenta Pancakes	Roasted Red Pepper Sandwich	Instant Pot BBQ Chicken
Wed	Honey Oat Muffin with Blueberries	BBQ Chicken Flatbread	Pan-Seared Salmon
Thurs	Polenta Pancakes	Roasted Red Pepper Sandwich	Instant Pot BBQ Chicken

Set Your Pace

• If you’re a beginner at meal prep: Be prepared to set aside 2-3 hours. Once mise en place is complete, all of these recipes can be completed one by one.
• If you’re a meal prep pro, use the sequenced steps below: These steps give you the flexibility to cook items simultaneously in a sequence of events.
• Be sure to set timers and check on food items to avoid overcooking. Sequencing will save you time and meal prep can be done in 1-2 hours.

Meal Prep Run Down

1. First, prepare the chicken in the Instant Pot since this will take the longest to cook.
2. Next, prepare the honey oat muffin bars in the oven (or in the Air Fryer)
3. Then, prepare the red bell pepper and brussels sprouts in the Air Fryer. (Note: The recipe for the Instant Pot Shredded BBQ Chicken says to bake the broccoli and the corn in the oven while it cooks, however, you can use the Air Fryer instead. Just cook it at 360F for 8 minutes)
4. Meanwhile, start preparing the items that require the stovetop such as the pan-fried salmon with the polenta and the polenta pancakes.
5. Then, assemble all of the cold items such as the blueberries and salad ingredients.
6. When everything is finished cooking, plate everything up in containers, and let them cool before refrigerating.

If you’re sequencing your meal prep, be sure to keep an eye on everything! Make sure food is kept refrigerated under 40F degrees until ready to eat.

Assembly Tips

• Evenly divide meals according to the serving size
• Let all items cool before placing them in the refrigerator
• Keep all items refrigerated under 40F until ready to eat or reheat
• Breakfast: Both meals can be reheated in the microwave, serve the blueberries chilled
• Lunch: f you are preparing these meals in advance, separate the bread for the sandwiches from the filling to prevent them from getting soggy. You can assemble the sandwiches the day you eat the meals
• Dinner: Both meals can be reheated in the microwave.

Extra Flavors and Substitutions

• Blueberries: You can use your choice of fruit to serve with breakfast.
• Flatbread: If you can’t find flatbread, you can use a hamburger bun or regular toasted bread.
• Brussels Sprouts: If you want to streamline your vegetables, you can also substitute with broccoli.
• Salmon: You can cook your choice of fish such as cod, halibut, or tilapia
• Supplement meals with additional snacks such as fresh veggies and fruit for additional daily caloric needs. You can use lime/lemon and olive oil in place of salad dressing

Extra Leftover Ingredients Not Used

• Protein: Freeze any uncooked meats and save for a later recipe, or you can cook the full amount, and freeze the portion that you do not eat, and save for later use.
• Fruit: Use leftover fruit in smoothies, on top of yogurt, or with your cereal
• Veggies: Freeze any leftover veggies for later use. Use leftover herbs in omelets or other dishes for the weekend

Helpful Resources