February 5 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	Sausage and Cheese Muffin	Pesto Shrimp Mini Pizzas	Instant Pot Basil Beef Stew
Tues	Fried Egg with Sausage Hash	Grilled Balsamic Steak Salad	Roasted Lemon Italian Chicken
Wed	Sausage and Cheese Muffin	Pesto Shrimp Mini Pizzas	Instant Pot Basil Beef Stew
Thurs	Fried Egg with Sausage Hash	Grilled Balsamic Steak Salad	Roasted Lemon Italian Chicken

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. First, prepare the basil beef stew in the Instant Pot since this will take the longest to cook. Next, preheat the oven.
2. Then, marinate the chicken thighs and rutabaga and place them on a sheet pan. Place the chicken and rutabaga in the oven to start baking.
3. Marinate the steak and cut up the sweet potatoes. Place the sweet potatoes in the oven to bake along with the chicken. While these items are baking, grill the steak on the stovetop.
4. After you finish grilling the steak, you can start prepping the breakfast items. Cook the fried egg and sausage hash on the stovetop, and assemble the sausage muffin.
5. Be sure to watch the timer for the items that are baking in the oven and remove them to cool based on their cooking time.
6. While everything is cooling, assemble the pesto shrimp sandwiches.
7. When everything is finished cooking, 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 sausage muffin and the fried egg with sausage hash can be reheated in the microwave, while the fruit should be served chilled
• Lunch: The pesto shrimp mini pizzas and salad can be served chilled, while the steak and sweet potatoes can be reheated in the microwave
• Dinner: Both meals can be reheated in the microwave

Extra Flavors and Substitutions

• Sausage Muffin: You can use your choice of fruit to serve with the muffin
• Eggs: You can also cook your eggs to your preferred style such as scrambled eggs or omelette style
• Chicken: You can switch up your cut of chicken with chicken breasts or chicken tenderloins
• Muffins: If you can’t find English muffins, bagels will also work for the recipes
• Basil Pesto: If you can’t find basil pesto, tomato pesto is also a great alternative
• 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