Aug 11 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	Yogurt with Fruit and Nuts	Cajun Tilapia	Grilled Balsamic Steak
Tues	Bacon Egg Cups	Stuffed Primavera Chicken	Tofu Stir Fry
Wed	Yogurt with Fruit and Nuts	Cajun Tilapia	Grilled Balsamic Steak
Thurs	Bacon Egg Cups	Stuffed Primavera Chicken	Tofu Stir Fry

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 your oven, prep your veggies and spices, and gather all your utensils and containers. Being organized from the start makes cooking smooth, fun, and stress-free!

Cooking Phase 1: Oven Recipes

1. Bacon Egg Cups: Layer your ingredients in a muffin pan and get ready for a breakfast that’s both cute and satisfying.
2. Tilapia with broccolini and potatoes: Spread the tilapia and veggies on a sheet pan, toss with garlic, seasonings, and olive oil, and let the oven do its magic.
3. Stuffed Primavera Chicken: Season your chicken, coat with olive oil, stuff with fresh veggies, and place on a sheet pan for a colorful, flavor-packed dish.
4. Sweet Potato Slices: Slice the sweet potato, season them and coat them with olive oil and place them on a sheet pan.
5. Cook Times: Don’t forget to set timers for each dish so everything cooks perfectly!

Cooking Phase 2: Stove Top Recipes

1. Grilled Steak: Marinate and grill to juicy perfection—your kitchen will smell irresistible!.
2. Tofu Stir Fry: Chop fresh veggies and cook them up in a wok or sauté pan for a quick, vibrant, protein-packed meal.

Final Steps:

1. Yogurt: Layer your yogurt ingredients in containers for a healthy, ready-to-go breakfast.
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 yogurt can be served chilled, and the bacon cups can be reheated in the microwave.
• Lunch: Both meals can be reheated in the microwave
• Dinner: Both meals can be reheated quickly in the microwave.

Extra Flavors and Substitutions

• Bacon Egg Cups: Diced bell peppers, spinach, mushrooms, shredded cheese, or herbs like chives or parsley.
• Yogurt: You can use any kind of fresh or frozen berries, granola, nuts, seeds, honey, or a spoonful of nut butter.
• Tilapia with Broccolini and Potatoes: Replace tilapia with salmon, cod, or shrimp. Swap broccolini for broccoli, green beans, or zucchini.
• Stuffed Primavera Chicken: Use turkey breast or pork tenderloin instead of chicken. Swap veggies based on what’s in season or what you prefer.
• Grilled Steak: Swap steak for chicken breast, pork chops, or salmon fillets. Marinate with different flavors: teriyaki, balsamic, or lemon-herb.
• Tofu Stir Fry: Replace tofu with tempeh, chicken, shrimp, or beef. Swap vegetables for whatever you have on hand: snap peas, zucchini, mushrooms, or bell peppers.
  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