July 15 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	Scrambled Eggs with Prosciutto	Salmon and Artichoke Pasta Salad	Baked Pine Nut Crusted Fish
Tues	Watermelon Sandwich	Pan-Fried Tofu with Spinach	Rosemary Chicken and Potatoes
Wed	Scrambled Eggs with Prosciutto	Salmon and Artichoke Pasta Salad	Baked Pine Nut Crusted Fish
Thurs	Watermelon Sandwich	Pan-Fried Tofu with Spinach	Rosemary Chicken and Potatoes

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. Pre-heat the oven to 400F. Meanwhile boil the pasta.
2. Next, prepare the items that require the oven such as the diced potatoes and bell peppers for breakfast, pine nut crusted tilapia, and the rosemary chicken with the potatoes and artichokes
3. Meanwhile, start preparing the items that require the stovetop such as the pan-fried tofu with sauteed spinach and tomato, and the scrambled eggs.
4. Then, assemble the items for the watermelon sandwich. After the pasta cooks, let it cool down and assemble the salmon and artichoke pasta salad
5. 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 watermelon sandwich can be served chilled, while the scrambled eggs can be reheated in the microwave
• Lunch: The salmon pasta salad can be served chilled, while the tofu can be reheated in the microwave.
• Dinner: Both meals can be reheated in the microwave.

Extra Flavors and Substitutions

• Prosciutto: Feel free to use bacon or turkey bacon as a swap
• Pasta: You can use your choice of pasta.
• Spinach: Instead of spinach, you can also use kale.
• 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