July 14 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	Bacon Egg Cups	Pan-Fried Tofu and Spinach	Pine Nut Crusted Tilapia
Tues	Apple Oatmeal Muffin Bars	Artichoke Salmon Pasta Salad	Rosemary Baked Chicken and Potatoes
Wed	Bacon Egg Cups	Pan-Fried Tofu and Spinach	Pine Nut Crusted Tilapia
Thurs	Apple Oatmeal Muffin Bars	Artichoke Salmon Pasta 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

Chopping and Prepping Ingredients:

1. Before you start cooking, get everything prepped and organized. Chop your veggies, measure out spices, and lay out your ingredients like you’re hosting your own cooking show! For a smoother process, skim through your recipes first to get an idea of what’s ahead.

Cooking Phase 1: Oven Recipes

1. Apple Muffin Bars: Combine oats and apples, pour the mix into a baking dish, and it’s ready for the oven.
2. Bacon Egg Cups: Wrap bacon around muffin tin edges, crack eggs into the center, and halve your tomatoes. Drizzle them with olive oil.
3. Pine Nut Crusted Tilapia: Season tilapia, spread with mustard, and top with crushed pine nuts. Place on a sheet pan.
4. Chicken and Potatoes: Season the chicken and potatoes, then spread them out on a sheet pan.
5. Time to Bake: Load your sheet pans and baking dishes into the oven. Set timers for each dish to ensure everything cooks perfectly.

Cooking Phase 2: Stove Top Recipes

1. Pasta: Boil the pasta according to the packaged instructions..
2. Tofu: Season and pan-fry tofu until golden. Sauté spinach with tomatoes.
3. Spinach for the Tilapia: Sauté spinach separately and season well.

Final Steps:

1. Assembly: Once cooled, pair smoked salmon with arugula and cooked pasta.
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 40°F until ready to eat or reheat
• Breakfast: Both meals can be reheated in the microwave.
• Lunch: The Tofu and Spinach with Tomatoes can be reheated in the microwave, while the salmon pasta salad can be eaten chilled.
• Dinner: Just heat and enjoy—both dinner options reheat perfectly in the microwave for a quick, delicious meal!

Extra Flavors and Substitutions

• Bacon Egg Cup: Serve with fresh fruit or a side of avocado slices for a balanced meal.
• Apple Muffin Bars: Swap apples for pears or mixed berries. Use gluten-free oats if needed.
• Tofu with Spinach and Tomatoes: Replace tofu with tempeh or cooked chicken breast. Swap spinach for kale or bok choy.
• Smoked Salmon Pasta: Swap smoked salmon for grilled shrimp or roasted chickpeas for a vegetarian option.
• Tilapia: Serve with lemon wedges and a side of quinoa or brown rice for a heartier meal.
• Chicken and Potatoes: Swap white potatoes for sweet potatoes or butternut squash.
• 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