April 21 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	Smoked Salmon Quesadilla	Air Fryer Chicken in Red Pepper Sauce
Tues	Baked Oats with Fruit	Cilantro Chicken and Beans	Stuffed Lasagna Peppers
Wed	Breakfast Burritos	Smoked Salmon Quesadilla	Air Fryer Chicken in Red Pepper Sauce
Thurs	Baked Oats with Fruit	Cilantro Chicken and Beans	Stuffed Lasagna Peppers

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 and Air Fryer Recipes

1. Prepare the baked oats and place them in the oven to cook.
2. Prepare the cilantro pesto. Marinate the chicken with the pesto and bake it in the oven.
3. Meanwhile, season the chicken wings and place them in the Air Fryer to cook.

Cooking Phase 2: Stovetop (while oven items bake)

1. Cook the ground beef for the meat sauce. Once the meat sauce is cooked, stuff the bell peppers and place them in the oven to bake.
2. Cook Egg Scramble (Burrito filling)
3. Assemble the smoked salmon filling and toast it in a pan.

Cooking Phase 3: Assembly

1. Assemble the breakfast burritos in the tortillas.
2. Blend together the red pepper sauce. Once the chicken is finished in the Air Fryer, place it in a mixing bowl and coat it with the red pepper sauce.

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 Burrito: Pair with Salsa or avocado slices on the side.
• Baked Oats: Serve with a dollop of Greek yogurt or a drizzle of almond butter
• Smoked Salmon Quesadilla: Substitute with canned salmon or canned tuna if smoked salmon isn’t available
• Cilantro Chicken: Feel free to use mango or pineapple instead of strawberries
• Red Pepper Sauced Chicken: Pair with a side of air-fried sweet potatoes
• Stuffed Lasagna Peppers: Substitute with ground turkey or chicken for a leaner protein option
• 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