Dec 2 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	Air Fryer Grapefruit and Yogurt	Mini Pesto Shrimp Pizzas	Baked Balsamic Chicken
Tues	Sausage Cornbread Muffins	Sausage and Squash Arugula Salad	Instant Pot Basil Beef Stew
Wed	Air Fryer Grapefruit and Yogurt	Mini Pesto Shrimp Pizzas	Baked Balsamic Chicken
Thurs	Sausage Cornbread Muffins	Sausage and Squash Arugula Salad	Instant Pot Basil Beef Stew

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

1. First, prepare the Basil Beef Stew in the Instant Pot since this will take the longest to cook.
2. Next, preheat the oven and start assembling the recipes that require the oven such as the Sausage Cornbread Muffins, Sausage and Squash for the Arugula Salad, and the Balsamic Chicken with Zucchini and tomatoes.
3. While those items are cooking in the oven, pop the grapefruit halves in the Air Fryer.
4. Finally, assemble the Shrimp Pesto Mini Pizzas.
5. 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: The grapefruit can be served chilled, while the sausage cornbread muffin can be warmed up in the microwave.
• Lunch: Both dishes can be served chilled. However, you can also warm the shrimp mini pizzas in a toaster oven and reheat the sausage and squash in the microwave.
• Dinner: Both dishes can be reheated in the microwave

Extra Flavors and Substitutions

• Grapefruit: Feel free to use your choice of nuts for toppings.
• Sausage: You can use your choice of sausage and also switch out the butternut squash with sweet potatoes.
• Shrimp Pizzas: If you don’t have English muffins, you can serve this on a bagel, sliced bread, or even on a tortilla
• 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