Feb 17 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	Spinach and Cheese Omelette	Crispy Air Fryer Chicken and Veggies	Pine Nut Crusted Tilapia and Spinach
Tues	Apple Oatmeal Muffin Bars	Balsamic Steak Bites with Brussels Sprouts	Tomato Braised Chicken with Parsnips
Wed	Spinach and Cheese Omelette	Crispy Air Fryer Chicken and Veggies	Pine Nut Crusted Tilapia and Spinach
Thurs	Apple Oatmeal Muffin Bars	Balsamic Steak Bites with Brussels Sprouts	Tomato Braised Chicken with Parsnips

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

Prep and Organize Ingredients:

1. Preheat the oven to 400°F (for oatmeal bars, balsamic brussels sprouts, and tilapia).
2. Gather all ingredients and set up your workspace:
   • Dice onions, mushrooms, parsnips, apples, and Brussels sprouts.
   • Slice zucchini, squash, and cherry tomatoes.
   • Trim and cut steak into 1-inch cubes.
   • Crack and whisk all eggs needed (for the omelet, muffin bars, and chicken coating).

Cooking Phase 1: Start with the Baked Dishes:

1. Oatmeal Muffin Bars: Blend/mash the banana and egg. Mix in oats and baking powder, and pour into a greased baking dish. Sprinkle diced apples on top and place in the oven.
2. Balsamic Brussels Sprouts: Toss Brussels sprouts with half of the balsamic marinade. Place on a sheet pan and add to the oven alongside the oatmeal bars.
3. Pine Nut Tilapia: Spread Dijon mustard on tilapia, top with crust, and place on a sheet pan to bake in the oven.

Cooking Phase 3: Air Fryer

1. Air Fryer Chicken: Mix egg wash and breadcrumbs. Coat drumsticks and place them in the air fryer. Flip at the 10-minute mark for even crispiness.
   • Once the air fryer chicken is done, remove it and air fry the zucchini/squash.

Cooking Phase 4: Stove Top Recipes

1. Tomato Braised Chicken: Sear chicken, then add onions, mushrooms, parsnips, tomato paste, diced tomatoes, and broth. Simmer covered on low-medium heat.
2. Balsamic Steak Bites: Heat a skillet with oil and sear steak bites. Toss with the remaining balsamic marinade and let it reduce.
3. Spinach Omelette: While the steak cooks, sauté spinach for both the omelet and tilapia. Set aside. Cook omelet, add cheese and spinach, then fold. Garnish with cherry tomatoes.

Final Steps:

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 40F until ready to eat or reheat
• Breakfast: Bothcan be reheated in the microwave
• Lunch: Both meals can be reheated in the microwave,
• Dinner: Both meals can be reheated in the microwave

Extra Flavors and Substitutions

• Spinach Omelette: Feel free to use Kale, arugula, or Bell Peppers
• Oatmeal Muffin: Feel free to use your choice of fruit such as pears, blueberries, or peaches
• Chicken: Feel free to use your choice cut of chicken such as chicken breasts or tenderloins
• Brussels Sprouts: Swap this out with broccoli or broccolini
• 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