Feb 3 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	Sausage and Cheese Muffin	Pesto Shrimp Mini Pizzas	Instant Pot Basil Pesto Beef Stew
Tues	Fried Egg with Apple and Sausage Hash	Grilled Balsamic Steak Salad	Lemon Italian Chicken with Rutabaga
Wed	Sausage and Cheese Muffin	Pesto Shrimp Mini Pizzas	Instant Pot Basil Pesto Beef Stew
Thurs	Fried Egg with Apple and Sausage Hash	Grilled Balsamic Steak Salad	Lemon Italian Chicken with Rutabaga

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

Preparation:

1. Gather Ingredients: Pull out all the proteins, veggies, seasonings, oils, and kitchen tools.
2. Set the main oven to 400°F (for Sweet Potatoes & Italian Chicken).
3. Instant Pot Ready: Have it set up and ready for the Beef Stew.
4. Chop and Prep the Ingredients and Season the Proteins.
5. Place the Beef in the Instant Pot and get it cooking since this will take the longest.

Cooking Phase 1: Oven Set up:

1. Place rutabaga, potatoes, and chicken on one sheet pan. Bake for 35-40 minutes.
2. On another sheet pan, spread the sweet potato wedges. Roast for 20 minutes (they’ll finish earlier, giving space for other items if needed).
3. Assemble Sausage Egg & Cheese Biscuits. (Note: Toast for 2-3 minutes when ready to serve.)

Cooking Phase 2: Stove Tasks (while Oven is working)

1. Grill the steak (3-5 minutes per side). Rest, then slice.
2. In another pan, fry the eggs (3-5 minutes). Remove and set aside. In the same pan, sauté diced sausage and apples until golden brown (3-4 minutes).

Final Steps:

1. Mini Pesto Shrimp Pizzas: Spread pesto on muffins, top with shrimp, tomatoes, and onions.
2. Storage: Once all the dishes are fully cooked, plate everything into individual containers. Allow them to cool to room temperature before placing them in the refrigerator for storage. This will keep your meals fresh and ready to enjoy throughout the week.

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 or toaster.
• Lunch: The pesto shrimp mini pizzas can be served chilled or if you prefer a warm meal, heat them in a toaster oven. The steak and sweet potatoes can be reheated in the microwave. Serve the salad ingredients chilled.
• Dinner: Both meals can be reheated in the microwave

Extra Flavors and Substitutions

• Sausage and Cheese Muffin: Feel free to swap with a bagel or biscuit
• Egg Hack: If making for multiple days, try soft-boiling eggs instead of frying—easier to store and quick to reheat.
• Shrimp Pizzas: Protein Swap-Use cooked chicken, canned tuna, or roasted chickpeas.
• Steak: Swap sweet potatoes with quinoa, brown rice, or roasted carrots.
• Beef Stew: Try sun-dried tomato pesto or chimichurri for a different flavor profile.
• Chicken: Marinate chicken 24 hours ahead for maximum flavor.
• 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