July 21 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	Honey Oat Muffins	BBQ Chicken Flatbread	Pan-Fried Salmon and Polenta
Tues	Polenta Pancakes	Roasted Veggie Sandwich	Instant Pot BBQ Chicken with Corn and Broccoli
Wed	Honey Oat Muffins	BBQ Chicken Flatbread	Pan-Fried Salmon and Polenta
Thurs	Polenta Pancakes	Roasted Veggie Sandwich	Instant Pot BBQ Chicken with Corn and Broccoli

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

Chopping and Prepping Ingredients:

1. Before you dive into cooking, channel your inner chef and set the stage like you’re on your own cooking show! Chop up those veggies, measure out your spices, and line up your ingredients for easy grabbing.

Cooking Phase 1: Instant Pot Recipe

1. BBQ Chicken: Time for some set-it-and-forget-it action! Pop your chicken into the Instant Pot. Once it’s perfectly cooked, shred or portion it out—half for your BBQ flatbread, the rest for your dinner plates.

Cooking Phase 2: Air Fryer or Oven

1. Red Peppers: Toss those peppers into the Air Fryer until they’re tender and slightly charred.
2. Honey Oat Muffin Bar: Whip up your batter, spread it into a dish, and slide it into the oven. Sweetness incoming!
3. Corn and Broccoli: Season ‘em up and roast in the oven or crisp them in the Air Fryer.

Cooking Phase 3: Stove Top Recipes

1. Polenta Pancakes: Sizzle your polenta rounds until golden and crispy.
2. Pan-Fried Salmon: Pan-fry the salmon along with the polenta and cherry tomatoes

Final Steps:

1. Assembly: Build your flatbread sandwiches and veggie sammies like a pro..
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 40°F until ready to eat or reheat
• Breakfast: Both meals can be reheated in the microwave. Serve the blueberries chilled.
• Lunch: The sandwiches can be reheated in the toaster. Wait to slice the avocado until ready to eat so that they don’t brown too early.
• Dinner: Both meals can be reheated quickly in the microwave.

Extra Flavors and Substitutions

• Honey Oat Muffin Bars: Swap honey with maple syrup or agave.
• Polenta Pancakes: Drizzle with nut butter or serve with Greek yogurt for a balanced snack.
• BBQ Flatbread: Swap flatbread for whole wheat wraps or sandwich thins.
• Veggie Sandwich: Serve alongside hummus or whipped feta as a dip.
• Pan-Fried Salmon: Serve with a squeeze of fresh lemon and a sprinkle of dill.
• BBQ Chicken: Serve over a bed of brown rice or slaw for a hearty bowl. No BBQ sauce? Use teriyaki or buffalo sauce for a flavor twist.
• 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