June 16 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	Asparagus and Tomato Egg Frittata	Air Fryer Beef Eggrolls	Salmon Picatta with Asparagus
Tues	Baked Oats with Fruit	Air Fryer Apricot Glazed Chicken	Sauteed Ground Beef and Veggies
Wed	Asparagus and Tomato Egg Frittata	Air Fryer Beef Eggrolls	Salmon Picatta with Asparagus
Thurs	Baked Oats with Fruit	Air Fryer Apricot Glazed Chicken	Sauteed Ground Beef and Veggies

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 kitchen fun begins, take a few minutes to prep like a pro—chop, measure, and set out all your ingredients. Skim your recipes, grab your pans and utensils, and crank up your favorite playlist. It’s go time!

Cooking Phase 1: Oven Dishes First

1. Fire up the oven to preheat—let’s get things heating up!
2. In a baking dish, layer up the Egg Frittata ingredients.
3. Mix up the batter for those delicious Baked Oats.
4. Lay the salmon and asparagus out on a sheet pan.
5. Pop all the oven-ready dishes in to bake and let them work their magic.

Cooking Phase 2: Stove Top Recipes

1. Cook the beef filling for the egg rolls. Once it’s done, let it cool down before rolling them up.
2. While that’s cooling, get the ground beef and veggies sizzling on the stove.

Cooking Phase 3: Air Fryer

1. Marinate the apricot-glazed chicken, then let the Air Fryer do its thing!
2. Once the chicken’s done, toss in the broccoli for a quick, crispy finish.
3. Final step—spray those beef egg rolls with a bit of oil and crisp them up in the Air Fryer.

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 breakfast options are quick and easy to reheat—just pop them in the microwave and you’re good to go!
• Lunch: Lunchtime made simple! Reheat your meals in either the Air Fryer for extra crispiness or the microwave for convenience.
• Dinner: Dinner’s a breeze—both options reheat beautifully in the microwave. Just warm them up and dig in!

Extra Flavors and Substitutions

• Egg Frittata: Serve it up with a fresh side of fruit for a light and tasty combo.
• Baked Oats: Add a scoop of Greek yogurt for a protein boost and creamy touch.
• Eggrolls: Dip into your favorite sauce—sweet and sour, soy, or whatever you love most!
• Air Fryer Chicken: Not a fan of broccoli? Swap it out for veggies like zucchini or yellow squash—totally customizable!
• Salmon: No capers? No problem! Sliced green olives make a great stand-in.
• Ground Beef: Round it out with a side of steamed rice—or go low-carb with cauliflower rice.
• 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