January 22 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 Lettuce 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 Lettuce 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

1. First, prepare the Instant Pot Butter Chicken Recipe since this will take the longest to cook. Go ahead and pre-heat the oven at this time.
2. Next, marinate the chicken fajita meat. Then season the red bell peppers and red onions, and place them on a sheet pan. Place the sheet pan in the oven to bake.
3. Mix together the lemon ricotta muffin batter and bake it in the oven.
4. Meanwhile, prepare the chicken meatballs and start cooking them in the Air Fryer.
5. Finally, prepare the Hoisin Pork Stir Fry on the stove top.
6. While everything is cooling, assemble the Salmon English Muffins.
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 Salmon English Muffin can be served chilled. Wait to slice the avocado until you are ready to eat it to prevent it from browning. The Lemon Ricotta Breakfast Cake can be warmed up in the microwave
• Lunch: The chicken meatballs and chicken fajita meat can be reheated in the microwave, while the salad items and fruit should be served chilled
• Dinner: Both meals can be reheated in the microwave

Extra Flavors and Substitutions

• English Muffins: You can also use sliced bagels as a substitute
• Ground Chicken: Feel free to use your choice of ground meat such as ground turkey or ground pork
• Chicken: You can also use chicken breasts or chicken tenderloins
• Stir Fry: Feel free to use whatever vegetables you have on hand for the stir fry
• 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