Sep 23 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	Breakfast Egg Burritos	Citrus Ginger Salmon Salad	Sauteed Pesto Chicken with Artichokes and Bell Peppers
Tues	Yogurt with Strawberries	Chicken Pesto Wraps	Balsamic Steak Bites and Brussels Sprouts
Wed	Breakfast Egg Burritos	Citrus Ginger Salmon Salad	Sauteed Pesto Chicken with Artichokes and Bell Peppers
Thurs	Yogurt with Strawberries	Chicken Pesto Wraps	Balsamic Steak Bites and Brussels Sprouts

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, preheat the oven to 400F and start preparing the items that require the oven such as the salmon, beets, and brussels sprouts. Place them in the oven to bake.
2. Next, cook the items that require the stove top such as the pesto chicken with artichokes and bell peppers, pesto chicken for the wraps, balsamic steak bites, and the scrambled eggs.
3. Finally prepare the yogurt recipe.
4. When cooking is finished, 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: The egg burritos can be reheated in the microwave, serve the yogurt chilled.
• Lunch: These meals can be served chilled or you can reheat the salmon protein and the chicken pesto wrap if you prefer it warm
• Dinner: Both meals can be reheated in the microwave

Extra Flavors and Substitutions

• Strawberries: You can substitute with raspberries
• Chicken Tenderloins: You can also use chicken breasts or boneless chicken thighs
• Steak: Choose your choice cut of steak
• Beets: If you can’t find beets, you can substitute it with rutabaga, parsnips, or butternut squash
• 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