Nov 18 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	Chia Pudding	Quinoa and Kale Salad	Baked Lemon Tilapia with Broccolini
Tues	Honey Oat Muffins	Chicken and Vegetable Soup	Tomato Alfredo Baked Chicken with Asparagus
Wed	Chia Pudding	Quinoa and Kale Salad	Baked Lemon Tilapia with Broccolini
Thurs	Honey Oat Muffins	Chicken and Vegetable Soup	Tomato Alfredo Baked Chicken with Asparagus

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. Start by cooking the barley and quinoa on the stovetop. While that’s cooking, preheat the oven.
2. Next, prepare the oven-baked recipes, including tilapia with broccolini, roasted chicken with asparagus, and honey oat muffin bars, and place them in the oven to bake.
3. While these are baking, make the chicken and vegetable soup on the stovetop.
4. Finally, prepare the chia pudding.
5. 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 chia pudding can be served chilled, while the muffin can be warmed up in the oven.
• Lunch: The Quinoa salad can be serve the salad chilled, while the soup can be reheated in the microwave.
• Dinner: Both meals can be reheated in the microwave

Extra Flavors and Substitutions

• Chia Pudding: Feel free to use other toppings for your choice of fruit and nuts
• Honey Oat Muffin: Enjoy with a side of Greek yogurt for added protein
• Tilapia: You can use your choice of white fish
• Chicken: Use your choice of chicken such as chicken breasts or chicken tenderloins
• 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