Oct 13 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	Scrambled Eggs with Carnitas	Ginger Lime Chicken Salad	Instant Pot Carnitas Tostadas
Tues	Cranberry Muffin Bars	Chili Steak Salad with Orange Salsa	Air Fryer Orange Glazed Chicken with Broccoli
Wed	Scrambled Eggs with Carnitas	Ginger Lime Chicken Salad	Instant Pot Carnitas Tostadas
Thurs	Cranberry Muffin Bars	Chili Steak Salad with Orange Salsa	Air Fryer Orange Glazed Chicken with Broccoli

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, utensils, and equipment, and review the recipes in advance to ensure a smooth, stress-free meal prep.

Cooking Phase 1: Instant Pot Recipes:

1. Instant Pot Pork Carnitas: Place pork shoulder in the Instant Pot with seasonings, onions, garlic, cilantro, orange and lime juice, and water, cook 45 minutes (or 4–6 hours in a slow cooker), shred, and serve on tostadas with pico de gallo and a side salad. Save a portion of the cooked carnitas for the scrambled eggs recipe below.

Cooking Phase 2: Air Fryer Recipes and Oven Recipes:

1. Air Fryer Orange Soy Glazed Chicken with Broccoli: Toss chicken thighs in soy sauce, orange juice, honey, garlic powder, and sesame oil, air fry at 360°F for 23–25 minutes until 165°F, then air fry seasoned broccoli at 360°F for 5 minutes.
2. Cranberry Muffin Bars: Preheat the oven to 400°F, mix eggs, sugar, orange juice, flour, oats, baking powder, and baking soda, fold in cranberries, pour into a greased dish, and bake 15–20 minutes.

Cooking Phase 3: Stove Top Recipes

1. Scrambled Eggs with Pork Carnitas: Heat oil in a pan over medium heat, scramble the eggs, add pork carnitas until warmed, and finish with fresh pico de gallo.
2. Grilled Ginger Lime Chicken Salad: Marinate chicken in a lime, honey, and spice mixture for at least 10 minutes, grill until cooked through, let rest and slice, then serve over spring mix with avocado and mango salsa made from mango, red onion, tomato, cilantro, lime juice, and salt.
3. Grilled Chili Steak with Orange Salsa: Marinate steak for at least 10 minutes, grill to desired doneness, let rest and slice, then serve over spring mix with avocado and orange salsa.

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 40°F until ready to eat or reheat
• Breakfast: Both meals can be reheated in the microwave
• Lunch: Proteins can be reheated in the microwave, while the salad can be served chilled
• Dinner: Both meals can be reheated quickly in the microwave.

Extra Flavors and Substitutions

• Scrambled Eggs with Carnitas: Serve with a side of whole-grain tortillas.
• Cranberry Muffin Bars: Pair with Greek yogurt or cottage cheese for added protein, or add a handful of nuts for crunch and healthy fats to make it a complete breakfast or snack.
• Grilled Ginger Lime Chicken Salad: Use your choice of deli meat and cheese.
• Grilled Chili Steak with Orange Salsa: Pair with a side of crunchy veggie sticks or a light soup for a balanced, satisfying lunch.
• Instant Pot Carnitas: Serve with a slice of whole-grain bread or a small quinoa salad to round out the meal with fiber and carbs.
• Air Fryer Orange Soy Glazed Chicken: Pair with brown rice, quinoa, or a whole-grain pasta for a balanced meal prep.

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