April 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 Burrito	Smoked Salmon Quesadillas	Air Fryer Chicken Wings with Red Pepper Sauce
Tues	Baked Oats with Apricots and Berries	Cilantro Lime Chicken	Stuffed Lasagna Peppers
Wed	Breakfast Burrito	Smoked Salmon Quesadillas	Air Fryer Chicken Wings with Red Pepper Sauce
Thurs	Baked Oats with Apricots and Berries	Cilantro Lime Chicken	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

1. First, prepare the items that require the oven such as the cilantro lime chicken and baked oats.
2. Next, season the chicken wings and cook them in the Air Fryer. Meanwhile, blend the red pepper sauce and set it aside. After the chicken cooks, toss it in the red pepper sauce.
3. Then, prepare the items that require the stovetop such as the ground beef for the stuffed peppers and the scrambled eggs.
4. Assemble the stuffed peppers and breakfast burritos and place them in the oven.
5. Next, assemble the salmon quesadillas. (When you are ready to eat the meal during the week, you can toast the quesadillas on each side in a skillet).
6. Finally, prepare all of the side dishes such as the strawberry salsa and black beans.
7. When everything is finished cooking, plate everything up in containers, and let them cool before refrigerating.

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 meals can be reheated in the microwave.
• Lunch: The chicken can be reheated in the microwave. Serve the salad and salsa chilled.
• Dinner: Both meals can be reheated in the microwave

Extra Flavors and Substitutions

• Oats: Feel free to use your choice of fruit
• Smoked Salmon: If you can’t find smoked salmon, you can substitute it with pre-cooked shrimp or even canned tuna/salmon
• Chicken thighs: You can also use chicken breast for a leaner option
• Chicken wings: You can also use chicken tenders if you want a boneless option
• Ground beef: You can also use ground turkey or ground chicken as a substitute
• 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