Feb 24 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 Sausage Cornbread	Tuna Stuffed Deviled Eggs	Grilled Asian Skirt Steak with Roasted Bok Choy
Tues	Peanut Butter Banana Muffin	Artichoke and Smoked Salmon Salad	Rosemary Baked Chicken and Potatoes
Wed	Breakfast Sausage Cornbread	Tuna Stuffed Deviled Eggs	Grilled Asian Skirt Steak with Roasted Bok Choy
Thurs	Peanut Butter Banana Muffin	Artichoke and Smoked Salmon Salad	Rosemary Baked Chicken and Potatoes

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

Prep and Organize Ingredients:

1. Preheat the oven to 400°F (for breakfast sausage cornbread, peanut butter muffins, rosemary chicken with potatoes and artichokes, and bok choy with mushrooms).
2. Gather all ingredients and set up your workspace:
   • mix together the batter for the breakfast items
   • cut up the potatoes and prep the artichokes
   • start a pot of boiling water for pasta and another for the eggs

Cooking Phase 1: Start with the Baked Dishes:

1. Breakfast Items: Place the batter for the breakfast items in two different baking dishes and place them in the oven to bake.
2. Rosemary Chicken: Marinate the chicken and place them on a sheet pan, along with the potatoes and artichokes
3. Bok Choy and mushrooms: Season the bok choy and mushrooms and place them on a sheet pan to bake.

Cooking Phase 3: Stovetop

1. Grilled Steak: Marinate the steak and cook it on the grill.

Cooking Phase 4: Assemble recipes

1. Deviled Eggs: Once the eggs have cooked, let them cool. Remove the yolk and make the filling for the deviled eggs with the tuna.
2. Salmon pasta: Once the pasta has cooled, drain it and let it cool. Remove the smoked salmon from the package and shred it with a fork. Assemble the ingredients for the pasta

Final Steps:

1. 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 can be reheated in the microwave
• Lunch: Both meals can be served chilled
• Dinner: Both meals can be reheated in the microwave

Extra Flavors and Substitutions

• Breakfast sausage: Feel free to use your choice of sausage
• Chicken: Feel free to use your choice cut of chicken such as chicken breasts or tenderloins
• Potatoes: Swap this out with sweet potatoes or rutabaga
• 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