Nov 4 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	Breakfast Deli Roll Ups	Salmon Stuffed Avocado	Rosemary Baked Chicken with Artichokes and Potatoes
Tues	Apple Oatmeal Bars	One Pot Turkey Toscana Soup	Spiced Pork Lion with Butternut Squash
Wed	Breakfast Deli Roll Ups	Salmon Stuffed Avocado	Rosemary Baked Chicken with Artichokes and Potatoes
Thurs	Apple Oatmeal Bars	One Pot Turkey Toscana Soup	Spiced Pork Lion with Butternut 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

1. First up, crank that oven to 400°F! Prep the goodies that need some oven love, like Rosemary Baked Chicken with Artichokes and Potatoes, the cozy butternut squash for the pork loin, and the sweet apple muffin bars. Pop them in, and let the baking magic begin!
2. While those are cooking, grab the pork loin and let it soak up some tasty marinade. Give it a quick sear on the stovetop to lock in those flavors, then slide it into the oven to finish up.
3. Now, let’s get that turkey soup bubbling! Start it on the stovetop and let it simmer away, filling the kitchen with a savory aroma.
4. Next, whip up some fluffy scrambled eggs and roll up those deli wraps for breakfast on the go.
5. Finally, prep all the fresh ingredients for a delicious salmon salad.
6. When everything is finished cooking, plate everything up in containers, and let them cool before refrigerating.
7. When cooking is finished, 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
• Lunch: Serve the salmon salad chilled. The soup can be reheated in the microwave.
• Dinner: Both meals can be reheated in the microwave

Extra Flavors and Substitutions

• Deli Meat: Pick your favorite cut—anything goes!
• Apple: Not an apple fan? Try pears or any fruit you like.
• Pork: Not in the mood for pork? Chicken breasts or tenderloins work great, too!
• Canned Salmon: Canned tuna makes a perfect substitute here.
• Avocado: You can wait to slice the avocado until you are ready to eat the meal. Set the salmon salad aside until you are ready to stuff the avocado.
• 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