June 23 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	French Toast Muffins	Shrimp Pesto Pizzas	Air Fryer Orange Soy Glazed Chicken and Broccoli
Tues	Sausage and Cheese English Muffin	Chicken Pesto Wrap	Grilled Cilantro Steak and Cauliflower
Wed	French Toast Muffins	Shrimp Pesto Pizzas	Air Fryer Orange Soy Glazed Chicken and Broccoli
Thurs	Sausage and Cheese English Muffin	Chicken Pesto Wrap	Grilled Cilantro Steak and Cauliflower

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 real cooking magic begins, take a few minutes to set yourself up like a total meal prep boss. Chop your veggies, measure your spices, and lay out all your ingredients like you’re about to star in your own cooking show. Don’t forget to read through each recipe so you know what’s coming next—and crank up that kitchen playlist. It’s go time!

Cooking Phase 1: Oven Dishes First

1. French Toast Muffins: Whip up the batter and pour it into your muffin tin. Pop those babies in the oven and let the cinnamon-scented magic begin!
2. Sausage & Cheese Biscuit Sandwiches: Stack ’em, wrap ’em, and stash them for later. When hunger hits, reheat in the oven, microwave, or Air Fryer—whatever fits your vibe.

Cooking Phase 2: Air Fryer Recipe

1. Orange Soy Glazed Chicken: Toss that chicken in the marinade and let it soak up those sweet-savory flavors. Cook it to crispy perfection in the Air Fryer.
2. Broccoli: After the chicken, give that Air Fryer a quick wipe and toss in the broccoli for a roasted, slightly crispy bite

Cooking Phase 3: Stove Top Recipes

1. Chicken Pesto: Once marinated, cook these tender, herby chicken pieces until golden and juicy.
2. Skirt Steak: Sizzle and sear the marinated steak for that irresistible caramelized crust.

Final Steps:

1. Mini Pesto Shrimp Pizzas: Assemble your mini masterpieces—layer pesto, shrimp, and all the toppings on your mini crusts.
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 breakfast options are quick and easy to reheat—just pop them in the microwave or toast them in the oven!
• Lunch: Both meals can be served chilled
• Dinner: When it’s dinnertime, just reheat your meal in the microwave and it’s ready to enjoy—quick and effortless!

Extra Flavors and Substitutions

• French Toast Muffins: Serve it up with a fresh side of fruit for a light and tasty combo.
• Sausage Muffins: Add a small side of arugula or spinach tossed with lemon and olive oil.
• Shrimp Pesto Pizza: Dip into your favorite sauce—sweet and sour, soy, or whatever you love most!
• Pesto Chicken Wrap: A little feta cheese goes a long way in elevating this dish!
• Air Fryer Chicken and Broccoli: Jasmine, brown, or cauliflower rice soaks up the glaze beautifully.
• Grilled Steak: Add sautéed peppers or onions. Think fajita-style goodness!
• 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