Jan 20 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	Smoked Salmon English Muffin	Air Fryer Chicken Meatball Wraps	Hoisin Pork Stir Fry
Tues	Lemon Ricotta Breakfast Cake	Chicken Fajita Lettuce Wraps	Instant Pot Butter Chicken
Wed	Smoked Salmon English Muffin	Air Fryer Chicken Meatball Wraps	Hoisin Pork Stir Fry
Thurs	Lemon Ricotta Breakfast Cake	Chicken Fajita Lettuce Wraps	Instant Pot Butter 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

Preparation:

1. Start with cutting up the vegetables and fruits. Next, measure out the cheese and gather your spices and seasonings. Then, prep the meats.
2. Prepare the Chicken in the Instant Pot: Start by sautéing the onions, garlic, and ginger. Then brown the chicken and add the tomato paste and other ingredients. Once you’ve added everything to the Instant Pot, set it to cook.

Cooking Phase 1: Oven and Air Fryer Set up:

1. Preheat oven to 400°F for the fajita chicken and veggies, the cauliflower side dish, and the Lemon Ricotta Cake. Preheat the Air Fryer to 360°F for the chicken meatballs.
2. Toss the chicken and veggies with the fajita seasonings and olive oil. Place the mixture on a sheet pan and place them in the oven.
3. Mix the ingredients for the Lemon Ricotta Breakfast Cake and get it into the oven.
4. Start mixing the chicken meatball ingredients. Form them into meatballs and place them in the Air Fryer.

Cooking Phase 2: Stove Tasks (while Instant Pot and Oven are working)

1. Begin cooking the rice according to package instructions (this can run while you are doing other steps).
2. Sauté onions and bell peppers, cook thinly sliced pork until browned, then stir in garlic and a hoisin sauce mixture.

Final Steps:

1. Once the Instant Pot finishes, quick-release the pressure and stir in the heavy cream and cilantro. Let the sauce simmer until it thickens.
2. While the dishes finish cooking, prep the cold dishes (like the smoked salmon muffins and the yogurt sauce for the wraps.
3. 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: The salmon English muffin can be served chilled, while the lemon ricotta breakfast cake can be warmed in the microwave.
• Lunch: Both proteins for the meals can be reheated in the microwave, while the lettuce wraps are served chilled.
• Dinner: Both meals can be reheated in the microwave

Extra Flavors and Substitutions

• Salmon English Muffin: Add avocado and lemon juice just before serving. Use smoked turkey or chicken for a different protein option.
• Lemon Ricotta Breakfast Cake: Substitute ricotta with Greek yogurt for a creamier texture and higher protein.
• Chicken Meatballs: Shape and freeze meatballs ahead of time; cook from frozen in the Air Fryer when ready to serve. Use ground turkey or beef for different flavor profiles.
• Chicken: Use beans or tofu for a vegetarian option.
• Hoisin Pork Stir Fry: Use chicken or beef in place of pork for a different protein.
• Instant Pot Butter Chicken: Substitute cauliflower with roasted vegetables like zucchini or sweet potatoes.
• 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