Dec 9 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 & Tomato Egg Frittata	Smoked Salmon and Avocado English Muffin	Chicken Enchilada Stuffed Peppers
Tues	Lemon Ricotta Breakfast Cake	Grilled Cherry Chipotle Chicken Lettuce Wraps	Cherry Chipotle Beef Chili
Wed	Asparagus & Tomato Egg Frittata	Smoked Salmon and Avocado English Muffin	Chicken Enchilada Stuffed Peppers
Thurs	Lemon Ricotta Breakfast Cake	Grilled Cherry Chipotle Chicken Lettuce Wraps	Cherry Chipotle Beef Chili

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. Start by Preheating the Oven: Get the oven going and prep all the oven-based dishes. This includes the Egg Frittata, Breakfast Cake, Chicken Enchilada Stuffed Peppers, and Corn for the Chicken Salad. Organize your ingredients and get everything ready for baking!
2. Bake Your Oven Dishes: Once prepped, pop these items into the oven and let them cook while you focus on the stovetop tasks.
3. Simmer the Beef Chili: On the stovetop, whip up a hearty pot of beef chili. Let it simmer and develop its rich flavors as you move on to the next step.
4. Grill the Chicken: While the chili is cooking, fire up another burner and grill the chicken. This will give it that perfect charred flavor to elevate your meals.
5. Assemble the Salmon English Muffins: Lastly, put together the salmon English muffins. Pro tip: Keep the components separate until you’re ready to eat to maintain the muffin’s crispness and prevent the avocado from browning.
6. 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.
• Lunch: Serve the salmon English muffin chilled. The grilled chicken and roasted corn can be reheated in the microwave, while the salad ingredients can be served chilled
• Dinner: Both dishes can be reheated in the microwave

Extra Flavors and Substitutions

• Egg frittata: Feel free to use whatever vegetables you have on hand. For example, instead of asparagus, you can use spinach.
• English muffin: You can swap this with a bagel or toast.
• Ground Beef: You can use your choice of ground meat such as chicken or turkey
• 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