March 10 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	Sweet Potato Egg Frittata	Shrimp Salad with Peanut Dressing	Instant Pot Beef Teriyaki
Tues	Pineapple Carrot Muffin Bar	Sweet Potato BLT	Pork Chops with Balsamic Red Cabbage
Wed	Sweet Potato Egg Frittata	Shrimp Salad with Peanut Dressing	Instant Pot Beef Teriyaki
Thurs	Pineapple Carrot Muffin Bar	Sweet Potato BLT	Pork Chops with Balsamic Red Cabbage

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

Gather and Organize Ingredients

1. Lay out all ingredients for each recipe. Group similar ingredients (proteins, veggies, seasonings).
2. Chop and prep the ingredients.
3. Preheat oven to 400°F (for frittata, muffin bar, and sweet potato slices for the BLT).
4. Set up your Instant Pot for the beef teriyaki.

Cooking Phase 1: Cook the Instant Pot Beef Teriyaki

1. Start with Instant Pot Beef Teriyaki since it takes the longest.
2. Sauté beef, then add sauce ingredients, set to pressure cook for 35 minutes.

Cooking Phase 3: Oven Recipes

1. Whisk the eggs, and combine the ingredients. Bake the Sweet Potato Egg Frittata.
2. Mix together the batter, and bake the Pineapple Carrot Muffins.
3. Prep and Roast the Sweet Potato Slices on a sheet pan.

Cooking Phase 4: Stovetop Recipes

1. Prep Pork Chops and Red Cabbage.
2. Prep Shrimp and Assemble Salad

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 40F until ready to eat or reheat
• Breakfast: Both can be reheated in the microwave
• Lunch: Both meals can be enjoyed cold. If desired, you can warm up the shrimp and BLT sandwich in the microwave while keeping the salad ingredients chilled.
• Dinner: Both meals can be reheated in the microwave

Extra Flavors and Substitutions

• Sweet Potato Egg Frittata: Add feta cheese for creaminess.
• Pineapple Carrot Muffin Bars: Add ginger powder or nutmeg for extra warmth with a drizzle of honey glaze for sweetness
• Shrimp Peanut Salad: Add lime zest for a citrusy kick or crushed peanuts or sesame seeds for crunch
• Sweet Potato BLT: Add sriracha mayo or chipotle aioli for heat
• Beef Teriyaki: Garnish with green onions and toasted sesame seeds
• Pork Chops with Red Cabbage: Drizzle with a little honey or maple syrup to enhance flavors. Swap red cabbage with brussels sprouts as another vegetable option
• 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