Aug 4 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	Sweet Potato Egg Frittata	Sheet Pan Sausage and Veggies	Stir Fry Shrimp and Spaghetti Squash
Tues	Date and Walnut Granola	Baked Chicken Wings and Plantain Chips	Sauteed Sausage with Bell Peppers and Spaghetti Squash
Wed	Sweet Potato Egg Frittata	Sheet Pan Sausage and Veggies	Stir Fry Shrimp and Spaghetti Squash
Thurs	Date and Walnut Granola	Baked Chicken Wings and Plantain Chips	Sauteed Sausage with Bell Peppers and Spaghetti Squash

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. Get the oven preheated, veggies and spices prepared, and all your utensils and containers ready before you begin cooking for an easy, hassle-free experience!

Cooking Phase 1: Oven Recipes

1. Sweet Potato Egg Frittata: Place sweet potato slices in the baking dish, pour over the eggs, and top with chopped green onions.
2. Sheet Pan Sausage and Veggies: Add sausage and veggies to a sheet pan, then toss with seasonings, garlic, and olive oil.
3. Baked Wings and Plantain Chips: Season and coat the chicken wings with olive oil, then peel and slice the plantains into coins, seasoning and coating them with oil as well.
4. Spaghetti Squash: Slice the spaghetti squash in half, scoop out the seeds, place flesh-side up on a sheet pan, and coat with olive oil.
5. Time to Bake: Place the items in the oven and be sure to set a timer for each recipe according to its specific cooking time.

Cooking Phase 2: Stove Top Recipes

1. Date and Walnut Granola: Heat oil in a sauté pan over medium, toast the oats until coated and golden, then mix in honey, cinnamon, dates, and walnuts.
2. Shrimp Stir Fry with Squash: Let the cooked spaghetti squash cool, and shred it with a fork. Save half for the sausage and bell peppers, then prepare the shrimp stir-fry.
3. Sausage and Bell Peppers with Squash: Cook the bell peppers until softened, add the sausage and cook until golden brown, then stir in the cooked squash and season with garlic powder and salt.

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 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
• Dinner: Both meals can be reheated quickly in the microwave.

Extra Flavors and Substitutions

• Baked Sweet Potato Egg Frittata: Add a slice of whole grain toast or a small serving of quinoa for extra fiber and carbs.
• Date and Walnut Granola: Add a drizzle of almond or peanut butter for extra protein and healthy fats. Substitute walnuts with pecans, almonds, or cashews depending on preference.
• Sheet Pan Sausage and Veggies: Add a quick mixed green salad with a tangy dressing for balance.
• Baked Chicken Wings with Plantain Chips: Serve with a fresh mango salsa or avocado dip to complement the sweetness of plantains.
• Stir Fry Shrimp with Spaghetti Squash: Add a sprinkle of chopped peanuts or sesame seeds for texture and flavor.
• Sautéed Sausage and Bell Peppers with Spaghetti Squash: Add roasted cherry tomatoes or sautéed mushrooms to boost veggie 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