Oct 28 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 Bell peppers	Baked Harissa Chicken Tenders	Pistachio Crusted Salmon
Tues	Pomegranate Pistachio Granola	Hot and Sour Soup	Instant Pot Harissa Beef Stew
Wed	Egg Stuffed Bell peppers	Baked Harissa Chicken Tenders	Pistachio Crusted Salmon
Thurs	Pomegranate Pistachio Granola	Hot and Sour Soup	Instant Pot 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

1. Start by getting the Harissa Beef Stew going in the Instant Pot.
2. Next, pop all the oven-friendly dishes in: think Egg-Stuffed Bell Peppers, Harissa Chicken, and Salmon with Asparagus. Let the oven do its magic while you’re working on other things.
3. Now, for a little stovetop action! Whip up the Hot and Sour Soup and toast that Pistachio Granola to perfection. By the end, you’ll have a meal-prep feast ready in no time!
4. When everything is finished cooking, plate everything up in containers, and let them cool before refrigerating.
5. 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: Both meals can be reheated in the microwave
• Dinner: Both meals can be reheated in the microwave

Extra Flavors and Substitutions

• Chicken: For chicken, pick your favorite cut! Boneless thighs bring that juicy tenderness, while chicken breasts keep it lean and light.
• Salmon: For fish, it’s all about flavor—try cod or halibut, or any flaky fish you love!
• Asparagus: Asparagus is awesome, but if you’re craving something different, broccolini or green beans are perfect swaps. Keep it fresh and have fun experimenting!
• 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