Oct 6 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	Turkey Breakfast Scramble	Roast Beef Deli Sandwich	Toscana Soup
Tues	Peanut Butter and Apple Quesadillas	Air Fryer Turkey Taquitos	One Pot Cabbage and Beef Stew
Wed	Turkey Breakfast Scramble	Roast Beef Deli Sandwich	Toscana Soup
Thurs	Peanut Butter and Apple Quesadillas	Air Fryer Turkey Taquitos	One Pot Cabbage and 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. Prepare all your ingredients, gather your spices, utensils, and equipment, and read through the recipes ahead of time so you’re fully ready for smooth, stress-free meal prep.

Cooking Phase 1: Air Fryer Recipe

1. Air Fryer Turkey Taquitos: Layer cheese and turkey on each tortilla, roll tightly, brush with olive oil, air fry at 400°F for 5–6 minutes until crispy, then serve with a side salad topped with pico de gallo and avocado.

Cooking Phase 2: Stove Top Recipes

1. One Pot Beef and Cabbage Stew: Sauté onions, sear beef until golden, add mushrooms, tomato sauce, and broth, then stir in napa and red cabbage, bring to a boil, cover, and simmer for 25 minutes or until the beef is tender.
2. One Pot Toscana Soup: Sauté onions and garlic, brown the ground turkey, then add broth, collard greens, potatoes, and seasonings; simmer until the potatoes are tender, finish with coconut milk, and sprinkle with red pepper flakes.
3. Turkey Breakfast Scramble: Whisk the eggs, cook the turkey sausage until golden, pour in the eggs and cook until set, season with salt and garlic powder, then top with fresh tomatoes, red onions, and green onions.
4. Peanut Butter and Apple Quesadillas: Spread nut butter on tortillas, layer with sliced apples, pecans, and cinnamon, top with another tortilla, cook on both sides until golden and melty, slice into quarters, and serve with fresh apple slices.
5. Roast Beef Deli Sandwich: Sauté bell peppers and onions until soft, layer cheese, roast beef, tomatoes, and the sautéed veggies between sandwich bread, then slice in half and serve with a side salad and dressing.

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 in the microwave, serve the pico and avocado chilled
• Dinner: Both meals can be reheated quickly in the microwave.

Extra Flavors and Substitutions

• Turkey Breakfast Scramble: Pair with a side of roasted sweet potatoes or a whole-grain toast to balance protein with complex carbs for a filling breakfast.
• Peanut Butter and Apple Quesadilla: Serve with a small Greek yogurt dip or a handful of berries for added protein and freshness.
• Air Fryer Turkey Taquitos: Use your choice of deli meat and cheese.
• Roast Beef Deli Sandwich: Pair with a side of crunchy veggie sticks or a light soup for a balanced, satisfying lunch.
• Toscana Soup: Serve with a slice of whole-grain bread or a small quinoa salad to round out the meal with fiber and carbs.
• Beef and Cabbage Stew: Pair with a fresh side salad.

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