July 8 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 Pears	Stuffed Primavera Chicken	Baked Orange Ginger Salmon
Tues	Savory Bread Pudding	Baked Crispy Chicken Tenders	Grilled Steak with Corn Medley
Wed	Yogurt with Balsamic Pears	Stuffed Primavera Chicken	Baked Orange Ginger Salmon
Thurs	Savory Bread Pudding	Baked Crispy Chicken Tenders	Grilled Steak with Corn Medley

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.
2. Next, prepare the items that require the oven such as the savory bread pudding, primavera stuffed chicken breasts, oven-baked chicken tenders, salmon and snow peas, and roasted corn with potato hash. (Note: the recipe for the chicken tenders indicates baking it at 425F, however, to streamline the oven temperature for all of the other recipes, you can cook it at 400F. Just be sure to monitor the internal temperature of the chicken and make sure it reaches 165F)
3. Meanwhile, start preparing the items that require the stovetop such as the balsamic pears with almonds and the grilled balsamic steak.
4. 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 yogurt can be served chilled, while the bread pudding can be reheated in the microwave
• Lunch: Both the stuffed chicken breast and tenders can be reheated in the oven while the salad and veggie sticks can be served chilled
• Dinner: Both meals can be reheated in the microwave.

Extra Flavors and Substitutions

• Yogurt: Feel free to use apples instead of pears and also toast any kind of nuts you have on hand
• Snow Peas: If you can’t find snow peas, you can use snap peas or any other non-starchy vegetable such as asparagus or green beans
• Steak: Instead of regular potatoes, you can also roast butternut squash or sweet potato.
• 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