Sep 22 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 Burritos	Citrus Ginger Salmon Salad	Sauteed Chicken Pesto and Bell Peppers
Tues	Yogurt with Fruit and Nuts	Chicken Pesto Wrap	Balsamic Steak Bites and Brussels Sprouts
Wed	Breakfast Burritos	Citrus Ginger Salmon Salad	Sauteed Chicken Pesto and Bell Peppers
Thurs	Yogurt with Fruit and Nuts	Chicken Pesto Wrap	Balsamic Steak Bites and Brussels Sprouts

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. Preheat the oven, prep your veggies and spices, and gather your tool. Starting organized makes cooking easy and enjoyable!

Cooking Phase 1: Oven Recipes

1. Citrus Ginger Salmon Salad: Preheat oven to 400°F, prepare and season salmon and beets on a sheet pan, bake 12–15 minutes, blend salad dressing, then serve salmon over spinach with roasted beets, mandarin oranges, nuts, and drizzle with dressing.
2. Brussels Sprouts: Preheat oven to 400°F, mix the marinade, toss quartered Brussels sprouts with half of it, and bake 15–20 minutes until golden and crispy.

Cooking Phase 2: Stove Top Recipes

1. Breakfast Burritos: Sauté tomatoes and cilantro in oil over medium-high heat, scramble in eggs until set, stir in cheese, fill tortillas with the mixture, roll into burritos, cut in half, and serve with fresh salsa.
2. Chicken Pesto Wrap: Toss chicken tenderloins in basil pesto, sear on a medium-high grill pan until 165°F, then serve in tortillas with sliced veggies and hummus.
3. Sauteed Chicken Pesto with Artichokes and Bell Peppers: Defrost or drain artichokes, cube bell peppers and chicken, sauté chicken until golden, add veggies, then stir in basil pesto to coat everything evenly.
4. Steak Bites: Cube the steak, sear in a hot skillet until golden and cooked to your liking, toss with the remaining marinade to thicken, and serve with roasted Brussels sprouts.

Final Steps:

1. Asssemble: Layer yogurt in a bowl, top with strawberries and mixed nuts, and finish with a sprinkle of cinnamon.
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: The breakfast burritos can be reheated in the microwave, while the yogurt can be served chilled.
• Lunch: Both meals can be served chilled (feel free to heat up the salmon or chicken in the microwave if you prefer the protein to be warm)
• Dinner: Both meals can be reheated quickly in the microwave.

Extra Flavors and Substitutions

• Breakfast Burritos: Serve with a side of black beans or avocado slices for added fiber and healthy fats.
• Yogurt: Add a spoonful of chia seeds or granola for extra crunch and protein.
• Citrus Salmon Salad: Serve with quinoa or wild rice for a complete protein-packed meal prep.
• Chicken Pesto Wrap: Pair with roasted sweet potato wedges for extra nutrients and heartiness.
• Chicken Pesto with Artichokes and Bell Peppers: Serve over whole-grain pasta, couscous, or cauliflower rice for a meal prep-friendly option.
• Balsamic Steak Bites: Add roasted sweet potatoes or quinoa on the side to round out the meal.
  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