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 and Tomato Egg Frittata	Roast Beef Deli Cheesesteak Sandwich	Stuffed Chicken Enchilada Peppers
Tues	Lemon Ricotta Breakfast Bar	Grilled Cherry Chipotle Lettuce Wraps	Cherry Chipotle Beef Chili
Wed	Asparagus and Tomato Egg Frittata	Roast Beef Deli Cheesesteak Sandwich	Stuffed Chicken Enchilada Peppers
Thurs	Lemon Ricotta Breakfast Bar	Grilled Cherry Chipotle 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

Chopping and Prepping Ingredients:

1. Before you start cooking, warm up the oven and set out all your ingredients and tools, giving the recipes a quick look so your meal prep stays easy and organized.
   

Cooking Phase 1: Oven Recipes:

1. Asparagus and Tomato Egg Frittata: Whisk eggs with tomatoes, chopped asparagus, and cheese, pour into an oiled baking dish, and bake 12–15 minutes until set.
2. Lemon Ricotta Breakfast Bar: Mix eggs, sugar, oil, lemon juice, and ricotta, stir in flour and baking powder, pour into a greased dish, and bake 12–15 minutes until set.
3. Corn for Grilled Chipotle Chicken: Roast seasoned corn for 15 minutes. After roasting, set it aside for the lettuce wraps.
4. Stuffed Chicken Enchilada Peppers: Slice the bell peppers in half, removing the cores. Mix the red onions, cilantro, shredded chicken, and enchilada sauce, then spoon the mixture into the peppers and bake for 20–25 minutes until pepper reaches your desired tenderness. Finish with sliced avocado and serve with a side salad.

Cooking Phase 2: Stove Top Recipes:

1. Roast Beef Deli “Cheesesteak” Sandwich: Sauté the bell peppers and onions until softened, then layer cheese, roast beef, tomatoes, and the sautéed veggies on sandwich bread, top with the second slice, and serve halved with a side salad.
2. Grilled Cherry Chipotle Chicken Lettuce Wrap: Blend the marinade, coat the chicken and sear on a medium-high grill until it cooks to an internal temperature of 165°F, let it rest before slicing, and serve in lettuce wraps topped with the roasted corn, cucumbers, tomatoes, avocado, and cilantro.
3. Cherry Chipotle Beef Chili: Heat olive oil and sauté the onions and carrots until softened, then add the ground beef, garlic powder, and salt, cooking until browned. Stir in the chipotle peppers, tomatoes with chiles, water, honey, and cherries, and let the chili simmer for 20 minutes. Serve with cilantro and enjoy alongside cornbread or crackers.

Final Step and Assembly:

1. Storage: Once all the dishes are fully cooked, plate everything into individual containers. Allow them to cool to room temperature before placing them in the refrigerator for storage. This will keep your meals fresh and ready to enjoy throughout the week.

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 40°F until ready to eat or reheat
• Breakfast: Both meals can be reheated in the microwave
• Lunch: Both meals can be served chilled, serve salad items chilled
• Dinner: Both meals can be reheated quickly in the microwave.

Extra Flavors and Substitutions

• Asparagus and Tomato Egg Frittata: Pair with fresh fruit like berries or citrus for brightness, or add a side of whole-grain toast for extra fiber. Swap asparagus with spinach or zucchini if you need quicker prep or seasonal flexibility.
• Lemon Ricotta Breakfast Bar: Pair with Greek yogurt and fresh berries for a protein boost. Swap ricotta for cottage cheese to lighten it up while keeping it creamy.
• Roast Beef Deli “Cheesesteak” Sandwich: Pair with a crunchy side like cucumber slices, carrot sticks, or a light vinaigrette salad. Swap roast beef for turkey or chicken breast for a leaner option
• Grilled Cherry Chipotle Chicken Lettuce Wraps: Pair with a simple quinoa or brown rice cup for added staying power. Swap lettuce for low-carb tortillas if you want something handheld and more filling.
• Stuffed Chicken Enchilada Peppers: Pair with a side of cauliflower rice or a light black bean salad. Swap shredded chicken for ground turkey or tofu for a different flavor profile.
• Cherry Chipotle Beef Chili: Pair with cornbread, baked sweet potato, or a scoop of brown rice for a balanced meal. Swap ground beef with ground turkey or plant-based crumbles to make it lighter while keeping the smoky flavor.

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