Jan 27 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	Savory Bread Pudding	Black Bean and Corn Soft Tacos	Orange Ginger Salmon and Snow Peas
Tues	Yogurt with Strawberries and Mixed Nuts	Primavera Stuffed Chicken Breasts	Beef and Bean Sprout Stir Fry
Wed	Savory Bread Pudding	Black Bean and Corn Soft Tacos	Orange Ginger Salmon and Snow Peas
Thurs	Yogurt with Strawberries and Mixed Nuts	Primavera Stuffed Chicken Breasts	Beef and Bean Sprout Stir Fry

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 savory bread pudding, primavera stuffed chicken breasts, and salmon with snow peas.
2. Mix the ingredients for the savoy bread pudding and get it into the oven.
3. Marinate the chicken and place it on a sheet pan. Marinate the salmon with snow peas and place them on a sheet pan. Place both sheet pans in the oven to cook

Cooking Phase 2: Stove Tasks (while Oven is working)

1. Begin cooking the beef stirfry with the vegetables.
2. Then, cook the black bean and corn mixture.

Final Steps:

1. While the dishes finish cooking, prep the yogurt with strawberries and nuts.
2. 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 savory bread pudding can be reheated in the microwave, while the yogurt is served chilled.
• Lunch: Both proteins for the meals can be reheated in the microwave, while the salad ingredients are served chilled.
• Dinner: Both meals can be reheated in the microwave

Extra Flavors and Substitutions

• Savory Bread Pudding: Feel free to use your choice of vegetables such as zucchini or broccoli.
• Soft tacos: Enjoy with sliced avocado and choice of salsa.
• Chicken: Enjoy with a warm roll or pita bread.
• Beef Stir Fry: Use chicken or pork instead of beef for a different protein.
• 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