July 7 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	Yogurt with Balsamic Glazed Pears	Stuffed Primavera Chicken Breast	Orange Glazed Salmon and Snow Peas
Tues	Savory Bread Pudding	Baked Crispy Chicken Tenders	Grilled Steak with Corn Hash
Wed	Yogurt with Balsamic Glazed Pears	Stuffed Primavera Chicken Breast	Orange Glazed Salmon and Snow Peas
Thurs	Savory Bread Pudding	Baked Crispy Chicken Tenders	Grilled Steak with Corn Hash

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 the cooking magic begins, take a moment to get prepped like a pro! Chop those veggies, measure out your spices, and lay everything out like you’re starring in your own cooking show. Want a head start? Skim the recipes for a quick preview of what’s coming. And of course, turn on your favorite kitchen jams—because every great meal starts with good vibes!

Cooking Phase 1: Oven Recipes

1. Bread Pudding: Mix up the savory bread pudding batter and pour it into a baking dish—ready for the oven!
2. Stuffed Primavera Chicken Breast: Slice open the chicken breasts, fill them with the veggie mixture, season well, and place on a sheet pan.
3. Baked Chicken Crispy Tenders: Dip the tenders in egg wash, coat with breadcrumbs, and line them up on a sheet pan.
4. Salmon and Snow Peas: Marinate the salmon and snow peas, then spread them out on a sheet pan.
5. Corn and Potatoes: Toss the corn and potatoes with seasoning and olive oil, then spread them evenly on a sheet pan.
6. Time to Bake: Pop all your sheet pans and baking dish into the oven. Set individual timers for each dish based on their cook time to keep everything on point!

Cooking Phase 2: Stove Top Recipes

1. Steak: Marinate the steak, then grill it up on your indoor grill until it’s cooked to perfection.
2. Balsamic pears: While the oven’s doing its thing, sauté the balsamic pears on the stovetop for that delicious yogurt topping.

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: Enjoy the yogurt cold and fresh, and pop the bread pudding in the microwave for a warm, comforting start to your day.
• Lunch: Reheat the stuffed chicken breasts or crispy tenders in the microwave, and keep the salad and veggie sticks chilled for a crisp, refreshing side.
• Dinner: Just heat and eat—both dinner options reheat beautifully in the microwave for a quick and tasty meal!

Extra Flavors and Substitutions

• Sautéed Pears: Want to switch it up? Try sautéing apples or peaches instead—just as sweet and delicious!
• Savory Bread Pudding: Feel free to mix in extra veggies like spinach, mushrooms, or bell peppers for added flavor and nutrients.
• Primavera Chicken: This dish pairs perfectly with a side of brown rice or quinoa to make it even more satisfying.
• Crispy Chicken Tenders: Serve with your favorite dipping sauce—ranch, honey mustard, or a spicy aioli all hit the spot!
• Salmon with Snow Peas: No snow peas? No problem! Green beans make a great substitute and hold up well in the oven.
• Grilled Steak: For a lighter side, try roasted diced bell peppers and zucchini—they’re full of flavor and complement the steak beautifully.
• 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