Dec 30 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	Breakfast Potatoes with Taco Meat	Chili Rubbed Cod with Grapefruit Slaw	Ground Beef Cabbage Stir Fry
Tues	Air Fryer Honey Grapefruit	Beef Zucchini Nachos	Air Fryer Sweet and Sour Chicken Wings
Wed	Breakfast Potatoes with Taco Meat	Chili Rubbed Cod with Grapefruit Slaw	Ground Beef Cabbage Stir Fry
Thurs	Air Fryer Honey Grapefruit	Beef Zucchini Nachos	Air Fryer Sweet and Sour Chicken Wings

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. Wash and Chop all Vegetables: Slice Potatoes and Zucchini. Dice onions and bell peppers. Shred Cabbage. Peel and segment Grapefruit
2. Season proteins: Marinate the chicken wings, season the ground beef, and season and dredge the cod filets.
3. Preheat the oven for the zucchini nachos and prep the Air Fryer for the chicken wings and grapefruit.

Cooking Phase 1: Oven and Air Fryer Tasks

1. Start cooking the grapefruit in the Air Fryer.
2. After the grapefruit cooks, set it aside and cook the chicken wings in the Air Fryer.
3. Place zucchini slices in the oven.

Cooking Phase 2: Stove Tasks (while oven and Air Fryer work)

1. Cook the breakfast potatoes, along with the onions and bell peppers.
2. Taco Meat: cook the taco meat for the zucchini nachos and breakfast potatoes all together, then portion out the servings for each recipe.
3. Next, cook the ground beef stir fry.
4. Then, prepare the sweet and sour sauce for the Air Fryer Chicken Wings.
5. Finally, sear and cook the cod filets.

Final Steps:

1. While the hot items finish cooking, prepare the grapefruit slaw.
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 breakfast potatoes can be reheated in the microwave, while the grapefruit can be served chilled.
• Lunch: Both items can be reheated in the microwave. Serve the grapefruit slaw chilled.
• Dinner: Both dishes can be reheated in the microwave

Extra Flavors and Substitutions

• Potatoes: You can substitute with sweet potatoes
• Cod: Feel free to use your choice of fish such as tilapia
• Zucchini: You can also use yellow squash
• Ground Beef: Substitute with your choice of ground meat such as ground turkey or ground chicken.
• 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