July 28 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	Cilantro Breakfast Egg Tacos	Sheet Pan Chicken Fajita Lettuce Wraps	Sheet Pan Shrimp and Cauliflower with Corn
Tues	Apple Oatmeal Muffin Bars	Black Bean and Corn Soft Tacos	Grilled Asian Skirt Steak with Bok Choy
Wed	Cilantro Breakfast Egg Tacos	Sheet Pan Chicken Fajita Lettuce Wraps	Sheet Pan Shrimp and Cauliflower with Corn
Thurs	Apple Oatmeal Muffin Bars	Black Bean and Corn Soft Tacos	Grilled Asian Skirt Steak with Bok Choy

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 start cooking, preheat the oven, prep your veggies and spices, and get all your utensils and containers ready for a smooth, stress-free process!

Cooking Phase 1: Oven Recipes

1. Apple Muffin Bars: Blend the banana and egg until smooth, mix in the oats, and pour the batter into a greased baking dish. Top it with the diced apple.
2. Sheet Pan Chicken Fajitas and Veggies: In a large bowl, toss the chicken with seasonings and olive oil. Spread the chicken, sliced bell peppers, and onions on a sheet pan, season the veggies, and drizzle with olive oil.
3. Black Beans and Veggies: Combine black beans, corn, onions, and bell peppers in a bowl; add seasonings and olive oil, mix well, then spread on a sheet pan
4. Shrimp and Vegggies: Place the shrimp and veggies on a sheet pan, sprinkle with seasonings and minced garlic, and coat everything with olive oil.
5. Bokchoy and Mushrooms: Trim ½ inch from the bok choy base, separate and rinse the leaves, then place with shiitake mushrooms on a sheet pan, drizzle with soy sauce, sesame oil, and garlic powder.
6. Time to Bake: Place the items in the oven and be sure to set a timer for each recipe according to its specific cooking time.

Cooking Phase 2: Stove Top Recipes

1. Grilled Skirt Steak: Season the steak with soy sauce, honey, garlic powder, salt, and sesame oil, then sear on a grill pan.
2. Breakfast Tacos: Sauté bell peppers and onions in oil over medium-high heat for 2 minutes, add and scramble the eggs until set, season with salt, then fill tortillas with the mixture and garnish with fresh cilantro.

Final Steps:

1. 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.
• Lunch: Chicken and fajita veggies can be reheated in the microwave. Serve the lettuce wrap chilled. The black Bean and Corn Tacos can be reheated in the microwave.
• Dinner: Both meals can be reheated quickly in the microwave.

Extra Flavors and Substitutions

• Cilantro Breakfast Tacos: Instead of cilantro and bell peppers, you can use chopped green onions and diced tomatoes instead of bell peppers..
• Apple Muffin Bars: Serve with a dollop of Greek yogurt or cottage cheese for extra protein.
• Sheet Pan Chicken Fajitas: Add guacamole, salsa, or plain Greek yogurt as toppings.
• Black Bean Tacos: Pair with avocado slices or shredded cheese
• Sheet Pan Shrimp: Serve over jasmine rice, cauliflower rice, or soba noodles.
• Grilled Asian Steak: Add a miso soup or edamame on the side.
  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