April 28 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 Deli Egg Roll Ups	Citrus Ginger Salmon Salad	Honey Lemon Chicken Stir Fry
Tues	Peach Crisp	Grilled Steak and Peach Salad	Pan-Fried Turmeric Pork Chops
Wed	Breakfast Deli Egg Roll Ups	Citrus Ginger Salmon Salad	Honey Lemon Chicken Stir Fry
Thurs	Peach Crisp	Grilled Steak and Peach Salad	Pan-Fried Turmeric Pork Chops

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. Before you start cooking, chop, measure, and prep all your ingredients. This will make the cooking process smoother. Preheat your oven to 400F.
2. Review your recipes and gather all of your cooking pans and utensils.

Cooking Phase 1: Start with the oven recipes

1. Prepare the salmon and beets, and place them in the oven to cook.
2. Prepare the rutabaga and apples and place them in the oven to cook.

Cooking Phase 2: Stovetop (while oven items bake)

1. Cook the steak and pork chops on the stovetop.
2. Next, cook the chicken stir-fry.
3. After cooking the stir-fry, prepare the breakfast items such as the breakfast deli egg roll-ups and peach crisp.

Cooking Phase 3: Assembly

1. Assemble the salad ingredients.

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: You can reheat the proteins in the microwave, serve the salad ingredients chilled
• Dinner: Both meals can be reheated in the microwave

Extra Flavors and Substitutions

• Breakfast Deli Roll Ups: Serve with a side of fresh fruit or whole-grain toast.
• Peach Crisp: Add a dollop of Greek yogurt for added protein.
• Citrus Ginger Salmon Salad: Pair with quinoa or brown rice for extra fiber.
• Grilled Peach Steak Salad: Use grilled chicken as another protein option.
• Honey Lemon Chicken Stir Fry: Serve over rice noodles or cauliflower rice for a low-carb option.
• Honey Turmeric Pork Chops: Pair with roasted vegetables.
• 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