March 18 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	Portobello Baked Eggs	Sheet Pan Sausage and Veggies	Pan-Seared Salmon
Tues	Cranberry Muffin Bars	Arugula Salad with Sausage and Butternut squash	Instant Pot Sun-Dried Tomato Chicken
Wed	Portobello Baked Eggs	Sheet Pan Sausage and Veggies	Pan-Seared Salmon
Thurs	Cranberry Muffin Bars	Arugula Salad with Sausage and Butternut squash	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

1. First, prepare the Chicken in the Instant Pot since this will take the longest.
2. Next, prep all the items that require the oven such as the portobello eggs, cranberry muffins, sheet pan sausage, zucchini, bell peppers, and butternut squash.
3. While those recipes are cooking, prepare the salmon on the stovetop.
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: Both meals can be reheated in the microwave.
• Lunch: The sheet pan sausage with zucchini and bell peppers can be reheated in the microwave. The Arugula salad can be served chilled.
• Dinner: Both meals can be reheated in the microwave

Extra Flavors and Substitutions

• Portobello Mushrooms: If you can’t find portobello mushrooms, you can use half bell peppers
• Cranberry Muffin Bars: Serve with a side of yogurt or boiled egg for added protein
• Dressing: Serve with a vinaigrette
• Sun-dried tomatoes: If you can’t find sun-dried tomatoes, you can use regular tomatoes.
• 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