Aug 25 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	Chicken Wings and Plantain Chips	Linguine with Clams
Tues	Baked Apple with Ricotta	Cheeseburger Quesadillas	Instant Pot Cuban Pork
Wed	Breakfast Burrito	Chicken Wings and Plantain Chips	Linguine with Clams
Thurs	Baked Apple with Ricotta	Cheeseburger Quesadillas	Instant Pot Cuban Pork

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 the oven, prep your veggies and spices, and set out your utensils and containers—starting organized makes cooking easy, enjoyable, and stress-free!

Cooking Phase 1: Oven Recipe and Instant Pot

1. Baked Apples: Slice the tops off the apples, scoop out the cores, place them in a baking dish with a water-lemon-honey mixture to steam while baking for 25 minutes, then serve with ricotta, walnuts, cinnamon, and a drizzle of honey.
2. Chicken Wings and Plantain Chips: Season and coat chicken wings with olive oil before baking at 165°F for 35–40 minutes, then slice and season plantains, coat with oil, and bake as chips for 20–25 minutes, flipping halfway through.
3. Instant Pot Pork: Place the pork shoulder, seasonings, tomatoes, tomato sauce, and onions in the Instant Pot, cook on high pressure for 45 minutes, then release the steam, open the lid, and shred the pork with a fork.

Cooking Phase 2: Stove Top Recipes

1. Mashed Plantains: Boil peeled plantains for 10–15 minutes until fork-tender, then drain, season, add butter, and mash with a fork.
2. Breakfast Burritos: Sauté tomatoes and cilantro, scramble in eggs, stir in cheese, then fill tortillas with the mixture, roll into burritos, slice in half, and serve with fresh salsa.
3. Quesadillas: Sauté and season ground beef until golden, then layer it in a tortilla with cheddar, onions, tomatoes, pickles, and another tortilla, toast both sides until crisp, and cut the quesadilla into quarters.
4. Linguine with Clams: Cook the pasta, sauté onions and garlic, steam clams until they open, then toss in the linguine with pasta water, butter, parmesan, and finish with a squeeze of lemon juice.

Final Steps:

1. Guacamole: Mash avocado with onions, cilantro, lime juice, and salt into guacamole, then dip in your quesadilla and enjoy.
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: Both meals can be reheated in the microwave, but serve guacamole chilled
• Dinner: Both meals can be reheated quickly in the microwave.

Extra Flavors and Substitutions

• Breakfast Burritos: Sprinkle in cumin or smoked paprika for extra flavor.
• Baked Apples with Ricotta: Swap ricotta for Greek yogurt or mascarpone
• Chicken Wings and Plantain Chips: Swap chicken wings with chicken breast for leaner protein.
• Cheeseburger Quesadillas: Spread a thin layer of refried beans inside before layering.
• Linguine with Claims: Use mussels or shrimp as a substitute.
• Cuban Pork and Mashed Plantains: Use crushed fire-roasted tomatoes for depper flavor.
  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