Aug 18 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	Pan-Fried Potatoes and Eggs	Celery Chicken Salad Wrap	BBQ Stuffed Potatoes
Tues	Peanut Butter Banana Muffin Bar	Beef Soft Tacos	Celery Chicken Stir Fry
Wed	Pan-Fried Potatoes and Eggs	Celery Chicken Salad Wrap	BBQ Stuffed Potatoes
Thurs	Peanut Butter Banana Muffin Bar	Beef Soft Tacos	Celery Chicken 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 Recipe and Instant Pot

1. Baked Potato: Scrub and wash the potatoes, rub them with olive oil, sprinkle your seasonings, and bake on a sheet pan until tender.
2. Peanut Butter and Banana Muffins: Mix the batter, pour into a greased baking dish, and bake to golden perfection.
3. Instant Pot Beef: Prep the beef to be used for both soft tacos and stuffed potatoes, then portion it out for each recipe.

Cooking Phase 2: Stove Top Recipes

1. Pan-Fried Potatoes and Eggs: Sauté and season for a crispy, flavorful breakfast—your kitchen will smell amazing!
2. Celery Chicken Stir Fry: Chop fresh vegetables and cook them with the chicken in a wok or sauté pan for a vibrant, protein-packed meal.

Final Steps:

1. Celery Chicken Salad Wrap: Combine tender chicken, crunchy celery, creamy yogurt, and your favorite seasonings, then layer the mixture into a wrap for a handheld, ready-to-go meal.
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: Both meals can be reheated in the microwave.
• Lunch: The chicken wrap can be served chilled, while the soft tacos can be reheated in the microwave
• Dinner: Both meals can be reheated quickly in the microwave.

Extra Flavors and Substitutions

• Pan-Fried Potatoes and Eggs: Serve with avocado slices or a light hot sauce.
• Peanut Butter Banana Muffin Bars: Great with Greek yogurt or a hard-boiled egg for balanced breakfast or snack
• Celery Chicken Salad Wrap: Pair with carrot sticks, cucumber slices, or a small side salad for a balanced lunch.
• Instant Beef Soft Taco: Pair with avocado slices.
• BBQ Stuffed Potato: Use sweet potato instead of regular potato
• Celery Chicken Stir Fry: Mix in bell peppers or snap peas for vegetable variety.
  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