March 17 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	Cranberry Muffin Bars	Sheet Pan Sausage and Veggie Medley	Salmon with Sun-Dried Tomato Sauce
Tues	Portobello Egg Bake	Arugula Salad with Chicken Sausage	Instant Pot Sun-Dried Tomato Chicken
Wed	Cranberry Muffin Bars	Sheet Pan Sausage and Veggie Medley	Salmon with Sun-Dried Tomato Sauce
Thurs	Portobello Egg Bake	Arugula Salad with Chicken Sausage	Instant Pot Sun-Dried Tomato Chicken

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. Chop and prep your herbs.
2. Gather your proteins and slice or cut them according to the recipe instructions
3. Preheat oven to 400°F and mix the batter for the cranberry apple sauce muffin.
4. Set up your Instant Pot for the sun-dried tomato chicken.

Cooking Phase 1: Cook the Instant Sun-Dried Tomato Chicken

1. Start with Instant Pot Sun-Dried Tomato Chicken since it takes the longest.
2. Sauté onions, garlic, chicken, and sun-dried tomatoes. Add broth and pressure cook.

Cooking Phase 3: Oven Recipes

1. Roast sausage with zucchini and bell peppers.
2. Roast sausage with butternut squash
3. Bake the breakfast items (portobello egg bake and cranberry muffin)
4. Bake Asparagus for the salmon recipe.

Cooking Phase 4: Stovetop Recipes

1. Cook the Salmon on the stove top.

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 reheated in the microwave, serve the arugula salad chilled
• Dinner: Both meals can be reheated in the microwave

Extra Flavors and Substitutions

• Cranberry Applesauce Muffins: Use almond flour for a gluten-free option
• Portobello Egg Bake: Use bell pepper halves instead of the mushrooms
• Sheet pan sausage meals: Choose your choice of sausage protein, such as turkey or plant-based sausage
• Arugula: Feel free to use spinach or baby Kale
• Sun-Dried Tomato: Use cherry tomatoes or roasted red peppers
• Chicken: Use turkey breast or pork loin as another protein 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