January 1 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	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	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

1. First, preheat the oven and start preparing the grapefruit for the Air Fryer. Place it in the basket and start cooking it.
2. Next, season the chicken wings. After the grapefruit cooks, remove it from the basket and place the wings in the Air Fryer and start cooking it. While the chicken is cooking in the Air Fryer, you can make the sauce on the stovetop.
3. Then, slice the zucchini and place them in the oven to bake. (You can also slice the breakfast potatoes and bake them in the oven to streamline the prep process instead of pan frying them on the stove top).
4. While these items are cooking, start preparing the taco meat for the breakfast and potato recipe and the zucchini nachos. The recipes state to cook the taco meat separately, but you can cook it all together and divide it by their respective portions for the two recipes.
5. After you finish the taco meat, start cooking the stir fry and cod filet on the stovetop.
6. After all the items finish cooking, let them cool and prepare the grapefruit coleslaw.
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 breakfast potatoes and taco meat can be reheated in the microwave, while the grapefruit can be served chilled. You can wait to add the yogurt and nuts to the grapefruit until you are ready to eat it to prevent the nuts from getting soggy.
• Lunch: Both meals can be reheated in the microwave, serve the grapefruit coleslaw chilled.
• Dinner: Both meals can be reheated in the microwave

Extra Flavors and Substitutions

• Grapefruit: You can also use a very large orange instead of a grapefruit for the recipes
• Yogurt: You can also use whatever yogurt of your choice
• Cod: You can use your choice of white fish such as halibut, tilapia, or bass
• Ground Meat: You can also use ground turkey or ground chicken
• 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