Dec 16 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	Cajun Sausage Stew	Pineapple BBQ Chicken and Coconut Cauliflower Rice
Tues	Oven Baked Pineapple Carrot Muffins Bars	One Pot Chicken Meatball and Kale Soup	Cauliflower Sausage Pizza
Wed	Sausage Egg Muffins	Cajun Sausage Stew	Pineapple BBQ Chicken and Coconut Cauliflower Rice
Thurs	Oven Baked Pineapple Carrot Muffins Bars	One Pot Chicken Meatball and Kale 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

Preparation:

1. Preheat ovens: Set to 400°F (for egg muffins, pineapple muffin bar, BBQ chicken, and pizza) 
2. Chop ingredients: Dice vegetables (split for all recipes). Prep cauliflower steaks, saving extra florets. Chop cilantro.
3. Mix batters and meatballs: Whisk the pineapple carrot muffin batter. Combine the sausage-egg mixture. Mix and roll the chicken meatballs into 2-inch balls.

Cooking Phase 1: Oven Tasks

1. Bake egg muffins and pineapple muffin bars at for 15 minutes. While baking, grease the BBQ chicken dish and prep it with sauce, pineapple, and onions. Assemble the cauliflower steaks.
2. Remove the sausage egg muffins and pineapple muffin bars and bake the BBQ chicken (20 minutes) and cauliflower steaks (25 minutes).

Cooking Phase 2: Stove Tasks

1. Start Cajun stew: Sauté onion, celery, and carrots; add garlic, sausage, and remaining ingredients. Simmer.
2. Start chicken meatball soup: Sauté veggies, add broth and meatballs, bring to a boil, then simmer. Stir in kale before serving.
3. Cook cauliflower rice: Sauté with oil, coconut milk, and seasonings until tender.

Final Steps:

1. Finish baking: Flip BBQ chicken for final 5 minutes. Top cauliflower steaks with sauce, cheese, and sausage, and bake another 5-10 minutes.
2. Serve: Plate sausage egg muffins with strawberries, BBQ chicken with cauliflower rice (garnish with cilantro), Cajun stew, chicken meatball soup, and muffin bars.
3. Storage: When cooking is finished, plate everything up in containers, and let them cool before refrigerating.

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 40F until ready to eat or reheat
• Breakfast: Both items can be reheated in the microwave. Use silicone muffin liners for the egg muffins for easy release and cleanup. Let the pineapple muffin bars cool completely before slicing to prevent crumbling.
• Lunch: Both items can be reheated in the microwave.
• Dinner: Both dishes can be reheated in the microwave

Extra Flavors and Substitutions

• Egg muffins: Substitute chicken sausage with turkey sausage, ham, or a plant-based sausage for variety.
• Pineapple Muffin Bars: Mix in raisins, walnuts, or shredded coconut for added texture and flavor.
• Cajun Stew: Use shrimp, chicken, or tofu instead of sausage. Replace okra with green beans or zucchini if preferred.
• Chicken Meatball Soup: Substitute baby kale with spinach or Swiss chard. Use turkey or beef for the meatballs.
• Pineapple BBQ Chicken: Garnish with toasted coconut or sliced green onions for extra flavor.
• Cauliflower Pizza: Replace sausage with pepperoni, mushrooms, or roasted chickpeas for a vegetarian option.
• 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