Nov 3 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	Egg Deli Roll Ups	Salmon Salad Stuffed Avocado	Rosemary Chicken and Potatoes
Tues	Apple Muffin Bar	Turkey Toscana Soup	Island Spiced Pork
Wed	Egg Deli Roll Ups	Salmon Salad Stuffed Avocado	Rosemary Chicken and Potatoes
Thurs	Apple Muffin Bar	Turkey Toscana Soup	Island Spiced Pork

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. Gather all ingredients, spices, tools, and equipment, and review the recipes in advance to make meal prep easy and stress-free.

Cooking Phase 1: Oven Recipes:

1. Apple Muffin Bar: Preheat the oven to 400°F, mix banana and egg until smooth, stir in oats and baking powder, pour into a greased dish, top with diced apple, and bake 15–20 minutes until cooked through.
2. Rosemary Chicken: Preheat the oven to 400°F, cube the potatoes and artichokes, toss them with chicken, seasonings, and olive oil in a baking dish, bake 35–40 minutes until chicken reaches 165°F, then serve with arugula salad and lemon vinaigrette.
3. Island Spiced Pork: Preheat the oven to 400°F, roast butternut squash, apples, and red onions with olive oil and seasonings for 15–20 minutes, marinate and sear the pork tenderloin, finish cooking it in the oven until 145°F, let rest, and serve with the roasted vegetables.

Cooking Phase 2: Stove Top Recipes:

1. Egg Deli Roll Ups: Sauté bell peppers in oil until soft, stir in eggs until set, then place eggs on layered turkey slices, fold, and secure with a toothpick.
2. Turkey Toscana Soup: Sauté onions and garlic in oil, brown the turkey, then add broth, collard greens, potatoes, and seasonings, simmer until tender, and finish with coconut milk and red pepper flakes.

Final Steps:

1. Salmon Stuffed Avocado: Dice the onions, peppers, and apple, chop the green onions, mix with salmon, mustard, mayo, sriracha, and seasonings, then fill avocado halves with the salad and serve with celery sticks.
2. 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 40°F until ready to eat or reheat
• Breakfast: Both meals can be reheated in the microwave
• Lunch: Salmon stuffed avocado can be served chilled. Both meals can be reheated quickly in the microwave.
• Dinner: Both meals can be reheated quickly in the microwave.

Extra Flavors and Substitutions

• Breakfast Egg Deli Roll Ups: Serve with a side of roasted sweet potato or a small fresh fruit salad for a balanced breakfast or lunch.
• Apple Muffin Bars: Use pears instead of apples, or add cinnamon and walnuts for added flavor and crunch.
• Salmon Stuffed Avocado: Use canned tuna instead of salmon, or swap the green apple for diced mango for a tropical twist.
• Turkey Toscana Soup: Pair with a slice of whole-grain bread or a side salad for a complete meal.
• Baked Rosemary Chicken: Swap artichokes for asparagus or green beans, and use thyme instead of rosemary for a different flavor profile.
• Island Spiced Pork: Swap pork for chicken breast or turkey tenderloin, and swap red onion for shallots if you prefer a milder taste.

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