May 20 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	Baked French Toast Muffins	Grilled Salmon with Watermelon Salad	Grilled Italian Chicken with Balsamic Green Beans
Tues	Chia Pudding with Berries	Raspberry Chipotle Glazed Chicken Tacos	Garlicky Beef Stir Fry
Wed	Baked French Toast Muffins	Grilled Salmon with Watermelon Salad	Grilled Italian Chicken with Balsamic Green Beans
Thurs	Chia Pudding with Berries	Raspberry Chipotle Glazed Chicken Tacos	Garlicky Beef Stir Fry

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. Preheat the oven and start preparing the items that require the oven such as the french toast muffins.
2. Next, marinate both the chicken dishes and season the salmon.
3. Grill the Italian Chicken on an indoor grill pan and panfry the raspberry chicken in a skillet. Once you get a good sear on each side, place the chicken on sheet pans and finish cooking them in the oven.
4. Meanwhile, grill the salmon on an indoor grill pan and stir-fry the beef in a wok.
5. Finally, prepare the chia pudding.
6. 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: The french toast muffins can be quickly reheated in the microwave. Serve the strawberries and the chia pudding chilled.
• Lunch: The salmon can be reheated in the microwave or served chilled. Serve the watermelon salad chilled. The raspberry chipotle glazed chicken can be reheated in the microwave.
• Dinner: Both meals can be reheated in the microwave

Extra Flavors and Substitutions

• Strawberries: Feel free to use your choice of fruit. You can also use raspberries to streamline the grocery list.
• Chia Pudding: Feel free to use your choice of milk
• Chicken: You can also use chicken breast or chicken tenders
• 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