Oct 20 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	Sausage and Potato Hash	Sheet Pan Shrimp with Cauliflower and Corn	Stuffed Poblano Peppers
Tues	Baked Apples and Ricotta	Ground Beef Cabbage Stir Fry	Cauliflower Pizza
Wed	Sausage and Potato Hash	Sheet Pan Shrimp with Cauliflower and Corn	Stuffed Poblano Peppers
Thurs	Baked Apples and Ricotta	Ground Beef Cabbage Stir Fry	Cauliflower Pizza

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. Gather all ingredients, spices, utensils, and equipment, and review the recipes in advance to ensure a smooth, stress-free meal prep.

Cooking Phase 1: Oven Recipes:

1. Sausage and Potato Hash: Preheat the oven to 400°F, toss diced potatoes, bell peppers, sausage rounds, and chopped green onions with olive oil and salt in a baking dish, then bake for 15 minutes.
2. Baked Apples with Ricotta: Preheat the oven to 400°F, core the apples and place them in a baking dish, pour a mixture of water, lemon juice, and honey over them to steam while baking for 25 minutes, then serve with ricotta, walnuts, cinnamon, and a drizzle of honey.
3. Sheet Pan Shrimp with Roasted Corn and Cauliflower: Preheat the oven to 400°F, arrange shrimp and vegetables on a sheet pan, toss with olive oil, seasonings, and garlic, then bake for 12–15 minutes.
4. Cauliflower Pizza: Preheat the oven to 400°F, slice the cauliflower into 1-inch “steaks,” coat with olive oil, and bake for 25 minutes; meanwhile, mix tomato sauce with thyme and salt and dice the sausage, then top the roasted cauliflower with sauce, garlic, mozzarella, ricotta, and sausage, and bake another 5–10 minutes until heated and melted.
5. Stuffed Poblano Peppers: Pre-heat the oven to 350F. Arrange the poblano peppers in a single layer on a sheet pan and bake for 10-15 minutes. Meanwhile, prepare the stuffing on the stove top.

Cooking Phase 2: Stove Top Recipes:

1. Ground Beef and Cabbage Stir Fry: Heat olive oil in a wok over medium-high heat, sauté red onions for 2–3 minutes, add and brown ground beef with garlic powder for 5–6 minutes, stir in shredded cabbage and soy sauce until softened, then finish with a drizzle of sesame oil.
2. Cranberry Muffin Bars: Preheat the oven to 400°F, mix eggs, sugar, orange juice, flour, oats, baking powder, and baking soda, fold in cranberries, pour into a greased dish, and bake 15–20 minutes.
3. Stuffing for Poblano Peppers: Sauté onions in oil over medium-high heat, cook and season ground beef for 5–8 minutes, stir in roasted tomatoes and green chilies, then fill roasted peppers with the mixture, serve over heated sweet potato–cauliflower rice, and garnish with diced tomatoes and cilantro.

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 40°F until ready to eat or reheat
• Breakfast: Both meals can be reheated in the microwave, serve the ricotta chilled
• Lunch: Both meals can be reated quickly in the microwave.
• Dinner: Both meals can be reheated quickly in the microwave.

Extra Flavors and Substitutions

• Sausage and Potato Hash: Serve with a side of eggs.
• Baked Apples with Ricotta: Prepare a few extra baked apples and store them individually in airtight containers for quick grab-and-go breakfasts.
• Sheet Pan Shrimp with Cauliflower and Corn: Cook extra shrimp and veggies to toss into salads or wraps later in the week.
• Ground Beef and Cabbage Stir Fry: Serve over cooked rice, noodles, or zoodles for a filling meal.
• Stuffed Poblano Peppers: Serve alongside a simple green salad for added fiber and freshness.
• Cauliflower Pizza: Pair with a side of roasted or sautéed greens, like spinach or kale, for a nutrient boost.

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