Dec 1 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	Air Fryer Honey Grapefruit	Pesto Shrimp Mini Pizzas	Balsamic Chicken with Roasted Zucchini
Tues	Sausage Cornbread Muffins	Sausage and Butternut Squash Arugula Salad	Instant Pot Basil Pesto Beef Stew
Wed	Air Fryer Honey Grapefruit	Pesto Shrimp Mini Pizzas	Balsamic Chicken with Roasted Zucchini
Thurs	Sausage Cornbread Muffins	Sausage and Butternut Squash Arugula Salad	Instant Pot Basil Pesto Beef Stew

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, tools, and equipment ahead of time, and quickly review the recipes to keep your meal prep smooth and stress-free.

Cooking Phase 1: Instant Pot and Oven Recipes:

1. Basil Beef Stew: Add all ingredients to the Instant Pot, seal, and cook on medium for 45 minutes (or use a slow cooker on high for 4–6 hours). Let the steam naturally release, then serve with a spoonful of basil pesto for extra flavor.
2. Sausage Cornbread Muffins: Preheat the oven to 400°F. Whisk together the wet ingredients, then add the dry ingredients and fold in the cheese, sausage, and chives. Pour into a greased baking dish and bake for 15–20 minutes until the center is set.
3. Sausage and Butternut Squash Arugula Salad: Preheat the oven to 400°F. Dice the sausage and butternut squash, season with garlic powder and salt, coat with olive oil, and bake for 15 minutes. Serve over arugula, then top with vinaigrette and dried cranberries.
4. Balsamic Chicken and Zucchini: Preheat the oven to 400°F. Season the chicken with thyme, garlic powder, salt, and olive oil, then bake for 30 minutes. Remove, brush with balsamic glaze, add the zucchini, tomatoes, and garlic, season, and bake for another 15 minutes until the chicken reaches 165°F. Enjoy!

Cooking Phase 2: Air Fryer Recipes:

1. Grapefruit: Slice the grapefruit, drizzle and spread honey over the flesh, then air-fry at 400°F for 8 minutes (or bake at 425°F for 10–12 minutes). Finish with cashews and your favorite yogurt.

Final Step and Assembly:

1. Pesto Shrimp Mini Pizzas: Defrost and chop the shrimp, spread pesto on halved English muffins, then top with shrimp, tomatoes, and red onion. Mix the dressing, toss with spring mix, and serve alongside the mini pizzas with a drizzle of lemon vinaigrette.
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 grapefruit can be served chilled, while the sausage cornbread can be reheated in the microwave
• Lunch: Both meals can be served chilled
• Dinner: Both meals can be reheated quickly in the microwave.

Extra Flavors and Substitutions

• Grapefruit: Swap cashews for slivered almonds for a crunchier texture.
• Sausage Cornbread: Make mini muffin versions for portion control and faster baking.
• Pesto Mini Shrimp: Prepare the shrimp topping ahead and store separately from the muffins to keep them from getting soggy.
• Sausage and Butternut Squash Arugula Salad: Swap arugula for baby spinach or kale for a milder flavor and more nutrients.
• Balsamic Chicken with Zucchini: Swap zucchini for bell peppers or asparagus depending on what’s in season.
• Instant Pot Basil Beef Stew: Double the batch and freeze half for future meals.

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