Dec 15 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	Sausage Egg Muffins	One Pot Cajun Sausage Stew	Pineapple BBQ Chicken and Cauliflower Rice
Tues	Pineapple and Carrot Muffin Bar	One Pot Chicken Meatball Soup	Cauliflower Sausage Pizza
Wed	Sausage Egg Muffins	One Pot Cajun Sausage Stew	Pineapple BBQ Chicken and Cauliflower Rice
Thurs	Pineapple and Carrot Muffin Bar	One Pot Chicken Meatball Soup	Cauliflower Sausage Pizza

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. Before you start cooking, warm up the oven and set out all your ingredients and tools, giving the recipes a quick look so your meal prep stays easy and organized.
   

Cooking Phase 1: Oven Recipes:

1. Sausage Egg Muffin: Dice the sausage, peppers, and onion; chop the cilantro, then whisk with eggs and salt. Scoop the mixture into 6 muffin wells, bake at 10–12 minutes until set, and serve with fresh strawberries.
2. Pineapple and Carrot Muffin Bar: Whisk eggs and brown sugar, then mix in pineapple, carrots, flour, and baking powder until combined. Pour into a greased baking dish and bake for about 15 minutes, until the center is set.
3. Pineapple BBQ Chicken: Place chicken in a baking dish, coat with BBQ sauce, and top with pineapple, red onion, and seasonings. Bake 20–25 minutes, flipping halfway, until the chicken reaches an internal temperature of 165°F.
4. Cauliflower Sausage Pizza: Trim and slice cauliflower into 1-inch steaks, drizzle with olive oil, and bake for 25 minutes. Top with tomato sauce mixed with thyme and salt, garlic, cheeses, and diced sausage, then return to the oven for 5–10 minutes until heated through and melted.

Cooking Phase 2: Stove Top Recipes:

1. One Pot Cajun Sausage Stew: Heat oil in a soup pot over medium-high and sauté onion, carrots, and celery until softened, then add garlic and sausage and cook briefly. Stir in broth, tomato sauce, bell pepper, okra, and seasonings, bring to a boil, then reduce the heat, cover, and simmer for about 10 minutes.
2. One Pot Chicken Meatball Soup: Mix ground chicken with egg, garlic, garlic powder, and salt, then form 2-inch meatballs. Sauté onions, celery, and carrots in olive oil, add broth and seasonings, simmer meatballs until cooked through (165°F), then stir in baby kale until wilted.
3. Cauliflower Rice: Sauté cauliflower rice in oil over medium-high until tender, then stir in coconut milk and seasonings and cook until thickened. Serve with the cooked chicken and finish with fresh cilantro.

Final Step and Assembly:

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 in the microwave

Extra Flavors and Substitutions

• Sausage Egg Muffin: Serve with whole-grain toast or roasted sweet potatoes for a balanced breakfast. Add spinach or mushrooms for extra veggies.
• Pineapple and Carrot Muffin Bar: Enjoy with Greek yogurt or cottage cheese for added protein.
• One Pot Cajun Sausage Stew: Serve over brown rice or quinoa with a side green salad.
• One Pot Chicken Meatball Soup: Sub ground turkey for chicken or add white beans for extra protein and fiber.
• Pineapple BBQ Chicken and Cauliflower Rice: Add a side of steamed broccoli or snap peas for more color and crunch.
• Cauliflower Sausage Pizza: Serve with a mixed greens salad and balsamic vinaigrette.

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