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May 13 Weekly Meal Plan

Learn to Use Our Meal Plan Tool

Discover how to simplify your meal planning process!

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:

BreakfastLunchDinner
Mon

Turkey Sausage Patties with EggsProsciutto Wrapped Chicken SaladOven Baked Shrimp with Asparagus
TuesProsciutto with Eggs and PotatoesGrilled Honey Dijon Chicken Kale SaladGround Turkey Sausage and Asparagus Skillet
WedTurkey Sausage Patties with EggsProsciutto Wrapped Chicken SaladOven Baked Shrimp with Asparagus
ThursProsciutto with Eggs and PotatoesGrilled Honey Dijon Chicken Kale SaladGround Turkey Sausage and Asparagus Skillet
The meal plans are designed to serve one person and account for 4 days. This is so that you can enjoy it at it’s best quality and also allows room for flexibility just in case you get takeout or eat out during the week.

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. Pre-heat the oven and start preparing the items that require the oven such as the prosciutto wrapped chicken, shrimp with asparagus, diced potatoes and sweet potatoes and place them on sheet pans.
  2. Once the oven is pre-heated, place these items in the oven to bake.
  3. Meanwhile, grill the honey dijon chicken on the stove top and saute the turkey sausage and asparagus dish.
  4. Finally, cook the breakfast recipes on the stove top.
  5. 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. Wait to slice the avocado until you are ready to eat the meal.
  • Lunch: Both meals can be reheated in the microwave, serve the salad ingredients chilled
  • Dinner: Both meals can be reheated in the microwave

Extra Flavors and Substitutions

  • Eggs: You can cook the eggs to your preferred method such as sunny side up.
  • Salad: Feel free to use your choice of salad
  • Chicken: You can also use chicken breast or boneless chicken thighs
  • 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

Showcase 1

Supplemental
Snacks

Snacks to fuel you throughout the day

Showcase 2

Kitchen
Equipment

Recommended Kitchen Tools & Cooking Utensils

Showcase 3

Grocery Pantry
Staples

Always be ready by stocking up on these items

Common Kitchen Terms

Common Kitchen Terms

Get up to speed with those fancy cooking terms