Dec 23 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	Asparagus and Tomato Egg Frittata	Meatloaf Patties with Green Beans	Salmon Piccata with Asparagus
Tues	Chia Pudding with Berries	One Pot Chicken Marinara Stew	Roasted Balsamic Chicken and Zucchini
Wed	Asparagus and Tomato Egg Frittata	Meatloaf Patties with Green Beans	Salmon Piccata with Asparagus
Thurs	Chia Pudding with Berries	One Pot Chicken Marinara Stew	Roasted Balsamic Chicken and Zucchini

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 Asparagus and Tomato Egg Frittata, Beef Meatloaf Patties, Salmon Piccata with Asparagus, and Roasted Balsamic Chicken with Zucchini) 
2. Egg Frittata: Chop the asparagus into 1-inch pieces, slice the tomatoes, whisk the eggs in a bowl, then add the asparagus, tomatoes, and cheese, mixing well before greasing a baking dish with olive oil and pouring in the egg mixture to set aside for baking once the oven is preheated.
3. Meatloaf Patties: In a mixing bowl, combine the tomato sauce, brown sugar, red onions, half of the paprika, half of the garlic powder, and half of the salt. Shape your beef meatloaf patties and place them on a sheet pan. Set aside for now.
4. Balsamic Chicken: Slice the zucchini into 1/4-inch half coins and halve the cherry tomatoes, then season the chicken with thyme, garlic powder, salt, and olive oil, and place it in a baking dish.
5. Salmon Piccata: Place the salmon and asparagus on a sheet pan and evenly pour the sauce over the salmon and asparagus.

Cooking Phase 1: Oven Tasks

1. Place the beef patties with green beans in the preheated oven along with the Asparagus and Tomato Egg Frittata, Salmon Piccata with Asparagus, and Roasted Balsamic Chicken. Be sure to set a timer as the frittata and salmon will cook faster.
2. After 30 minutes, use a brush to baste the chicken with balsamic glaze, then top with zucchini, cherry tomatoes, and minced garlic. Season with salt and place back in the oven for 15 more minutes.

Cooking Phase 2: Stove Tasks

1. While oven items are baking, prepare the Chicken Marinara Stew on the stovetop.
2. In a soup pot, sauté the red onions in oil until softened. Add the chicken breasts and sauté until golden brown (about 3-5 minutes).
3. Add the marinara sauce and water to the pot, stirring to combine. Add the sweet potato cubes and bring the liquid to a boil. Once boiling, reduce the heat to low-medium and cover the pot. Let it simmer for about 20 minutes.

Final Steps:

1. While the hot items finish cooking, prepare the chia pudding. In a jar, pour in the coconut milk, then add the chia seeds and sweetener. Stir until the chia seeds are no longer clumpy.Add the mixed berries and cover. Place it in the fridge for 1-2 hours (or overnight if you prefer).
2. 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: The Egg Frittata can be reheated in the microwave or oven, while the Chia Pudding can be served chilled.
• Lunch: Both items can be reheated in the microwave.
• Dinner: Both dishes can be reheated in the microwave

Extra Flavors and Substitutions

• Egg Frittata: Enjoy with sliced avocado for extra healthy fats
• Chia Pudding: Mix in your choice of fruit.
• Chicken Marinara Stew: Use your choice of greens such as spinach, collard greens, or swiss chard.
• Meatloaf: Substitute with your choice of ground meat such as ground turkey or ground chicken.
• Salmon: You can choose your choice of fish such as cod, tilapia, or even shrimp
• Chicken: Replace with chicken breasts or chicken tenderloins for a leaner protein choice
• 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