March 31 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	Cheesy Omelette	Crispy Chicken Tender Salad	Shrimp Stir Fry
Tues	Honey Oat Muffins	Honey Mustard Chicken Salad	Sausage and Spaghetti Squash
Wed	Cheesy Omelette	Crispy Chicken Tender Salad	Shrimp Stir Fry
Thurs	Honey Oat Muffins	Honey Mustard Chicken Salad	Sausage and Spaghetti Squash

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 you start cooking, chop, measure, and prep all your ingredients. This will make the cooking process smoother
2. Set up a breading station for panko-breaded chicken (flour, beaten eggs, panko).
3. Preheat oven to 400°F .

Cooking Phase 1: Cook the Oven Recipes First

1. Now that everything is prepped, start with oven-based recipes since they take the longest.
2. Roast Spaghetti Squash (for both spaghetti squash recipes)
3. Bake Honey Oat Muffins
4. Bake Honey Mustard Chicken (for salad)

Cooking Phase 3: Cook Stovetop Recipes

1. Now that oven dishes are cooking, move to stovetop recipes.
2. Pan-fry each panko breaded chicken piece until golden brown and fully cooked.
3. Sauté Sausage and Peppers (for spaghetti squash dish)
4. Stir-Fry Shrimp

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 salad items chilled
• Dinner: Both meals can be reheated in the microwave

Extra Flavors and Substitutions

• Easy Cheese Omelette: Add more vegetables for extra nutrients and flavor
• Honey Oat Muffins: Stir in chopped nuts or dried fruit for added texture
• Crispy Panko Breaded Chicken: Add grated Parmesan to the breadcrumbs for extra flavor
• Baked Honey Mustard Chicken Salad: Swap Greek yogurt instead of mayo in the dressing for a creamier yet healthier version.
• Stir Fry Shrimp: Substitute chicken or tofu
• Sausage: Use chicken sausage or a leaner 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