Oct 27 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 Stuffed Peppers	Harissa Chicken Tenders	Pistachio Crusted Salmon
Tues	Pomegranate Crisp	Hot and Sour Soup	Harissa Beef Stew
Wed	Egg Stuffed Peppers	Harissa Chicken Tenders	Pistachio Crusted Salmon
Thurs	Pomegranate Crisp	Hot and Sour Soup	Harissa Beef Stew

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. Collect all ingredients, spices, tools, and equipment, and review the recipes beforehand to ensure meal prep goes smoothly and stress-free.

Cooking Phase 1: Instant Pot and Oven Recipes:

1. Harissa Beef Stew: Peel and cube turnips, layer beef in a pot with chicken broth, harissa, bay leaf, salt, onions, garlic, carrots, turnips, and bell peppers, then cook in an Instant Pot on medium for 45 minutes (or slow cooker on high 4–6 hours) before naturally releasing the steam.
2. Egg Stuffed Peppers: Halve and deseed bell peppers, crack an egg into each, bake 12–15 minutes until set, then top with harissa, pistachio pesto, and avocado slices.
3. Pomegranate Crisp: Grease a baking dish, toss thinly sliced apple and pear with orange juice and zest, sugar, cinnamon, cornstarch, and pomegranate seeds, top with a crumbly oat-butter streusel, bake 25–30 minutes until golden, and serve warm with pomegranate seeds and honey.
4. Harissa Chicken Tenders: Toss peeled and diced turnips with chicken, harissa, seasonings, and olive oil, bake 20–25 minutes until chicken reaches 165°F, then serve with pomegranate seeds and pepperoncini.
5. Pistachio Crusted Salmon and Asparagus: Chop pistachios, spread Dijon on salmon, season salmon and asparagus with garlic and salt, coat salmon with pistachios, drizzle with olive oil, bake 12–15 minutes until 145°F, and finish with fresh lemon juice.

Cooking Phase 2: Stove Top Recipes:

1. Hot and Sour Soup: Sauté onions, garlic, and mushrooms in oil, add chicken stock, soy sauce, vinegar, and brown sugar, stir in whisked eggs to form ribbons, simmer 2–3 minutes, then finish with sesame oil, red pepper flakes, and green onions.

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: Both meals can be reheated quickly in the microwave.
• Dinner: Both meals can be reheated quickly in the microwave.

Extra Flavors and Substitutions

• Egg Stuffed Peppers: Serve with a side of quinoa or whole-grain toast to make it a complete breakfast or light lunch.
• Pomegranate Crisp: Serve alongside Greek yogurt for added protein in meal prep portions.
• Baked Harissa Chicken Tenders: Add roasted sweet potatoes or a simple green salad for a balanced meal prep bowl.
• Hot and Sour Soup: Pair with a small side of brown rice or veggie spring rolls for a quick, light lunch.
• Baked Pistachio Crusted Salmon: Pair with roasted baby potatoes or cauliflower rice for a complete meal prep plate.
• Harissa Beef Stew: Pair with a side of couscous or brown rice to soak up the flavorful broth.

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