May 12 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	Yogurt with Strawberries and Nuts	Low-Carb Prosciutto-Wrapped Chicken Salad	Baked Shrimp and Asparagus
Tues	French Toast Muffins	Grilled Honey Dijon Chicken Salad	Turkey and Asparagus Skillet
Wed	Yogurt with Strawberries and Nuts	Low-Carb Prosciutto-Wrapped Chicken Salad	Baked Shrimp and Asparagus
Thurs	French Toast Muffins	Grilled Honey Dijon Chicken Salad	Turkey and Asparagus Skillet

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. Preheat your oven to 400F.
2. Review your recipes and gather all of your cooking pans and utensils.

Cooking Phase 1: Start with the oven recipes

1. Oven-Baked French Toast Muffins: Spray muffin tin and portion soaked bread.
2. Sheet Pan Shrimp with Asparagus: Toss asparagus and shrimp with seasoning and oil. Spread on a sheet pan.
3. Prosciutto Wrapped Chicken: Season the chicken and wrap it with the prosciutto slices and place them on a sheet pan.
4. Place all items in the oven to bake. Be sure to set timers for each recipe respective to their cooking times.

Cooking Phase 2: Stovetop (while oven items bake)

1. Grilled Dijon Chicken (Kale Salad): Grill or pan-cook chicken until done (or bake if preferred): Let rest before slicing.
2. Ground Turkey Sausage Skillet: Sauté onion and bell pepper. Add turkey and cook through

Cooking Phase 3: Assembly

1. Assemble salad components for the chicken salads.
2. Portion Greek yogurt into containers and top with sliced fruit and mixed nuts.

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: Serve the yogurt chilled. The muffins can be reheated in the muffins, serve with chilled strawberries
• Lunch: You can reheat the proteins in the microwave, serve the salad components chilled
• Dinner: Both meals can be reheated in the microwave

Extra Flavors and Substitutions

• Yogurt: Add chia seeds or granola for variety
• Muffins: Add a turkey sausage for more protein.
• Prosciutto-wrapped Chicken Salad: Add fresh fruit such as sliced apples for a sweet contrast. You can also use turkey bacon as a substitute.
• Grilled Dijon Chicken Kale Salad: Serve with a whole grain roll on the side.
• Shrimp with Asparagus: Serve over rice or couscous. Replace with green beans as a substitute
• Turkey Skillet: Serve over cauliflower rice and swap bell peppers for whatever is in season or already in your fridge
• 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