March 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	Pan-Fried Eggs and Potatoes	Pan-fried tofu with Spinach and Tomato	Beef and Cabbage Stew
Tues	French Toast Sausage Roll-Ups	Crispy Chicken Tenders and Veggie Sticks	Instant Pot Beef Udon
Wed	Pan-Fried Eggs and Potatoes	Pan-fried tofu with Spinach and Tomato	Beef and Cabbage Stew
Thurs	French Toast Sausage Roll-Ups	Crispy Chicken Tenders and Veggie Sticks	Instant Pot Beef Udon

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

Chopping and Prepping Ingredients:

1. Wash and chop vegetables such as spinach, tomatoes, bell peppers, and cabbage.
2. Press tofu to remove excess moisture, then cut into cubes.
3. Gather your proteins and portion them out according to the recipe instructions.
4. Preheat oven to 400°F and slice bread for French toast rollups.
5. Set up your Instant Pot for the Instant Pot Beef Udon Soup.

Cooking Phase 1: Cook the Instant Pot Beef Udon Soup

1. Start with Instant Pot Beef Udon Soup since it takes the longest.
2. Combine beef, broth, and vegetables in the Instant Pot.

Cooking Phase 3: Oven Recipes

1. Assemble rollups with the sausage and bake them in the oven.
2. Prep the chicken tenderloins in the breadcrumb mixture and place them in the oven to cook.

Cooking Phase 4: Stovetop Recipes

1. In a large pot, brown beef, then add cabbage and other vegetables. Simmer until all ingredients are tender.
2. While other dishes are cooking, pan-fry tofu until golden. Sauté spinach and tomatoes; combine with tofu.
3. Pan-fry potatoes until crispy. Cook eggs to preference (e.g., fried or scrambled).

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 reheated in the microwave
• Dinner: Both meals can be reheated in the microwave

Extra Flavors and Substitutions

• Pan-Fried Potatoes with Eggs: Sprinkle cheese or add fresh herbs such as chives
• French Toast Roll-Ups: Serve with Greek yogurt for added protein
• Tofu: Enjoy with a side of brown rice or quinoa. Use kale or Swiss chard as another dark green vegetable option
• Chicken Tenders: Cut into one-inch pieces and turn them into chicken nuggets for a fun kid-friendly version
• Cabbage Stew: Enjoy with a side of cauliflower rice for a low-carb option
• Beef Udon Soup: Add miso paste to add another layer of savory umami 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