Sep 1 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 Sausage Cornbread	Asian Beef Lettuce Wraps	Honey Soy Glazed Salmon and Veggies
Tues	Sauteed Peach Crisp	Cherry Chipotle Glazed Chicken Wraps	Beef Zucchini Nachos
Wed	Breakfast Sausage Cornbread	Asian Beef Lettuce Wraps	Honey Soy Glazed Salmon and Veggies
Thurs	Sauteed Peach Crisp	Cherry Chipotle Glazed Chicken Wraps	Beef Zucchini Nachos

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. Get the oven ready, chop your veggies, measure your spices, and lay out your tools—being prepped from the start makes cooking simple and fun!

Cooking Phase 1: Oven Recipes

1. Sausage Cornbread: Preheat the oven to 400°F, mix the wet and dry ingredients into a smooth batter, fold in cheese, sausage, and chives, pour into a greased dish, and bake for 15–20 minutes until cooked through.
2. Chicken Wings and Plantain Chips: Season and coat chicken wings with olive oil before baking at 165°F for 35–40 minutes, then slice and season plantains, coat with oil, and bake as chips for 20–25 minutes, flipping halfway through.
3. Corn: Place the corn on a sheet pan and season with the garlic powder and salt. Coat with olive oil and roast in the corn for 15 minutes.
4. Zucchini: Preheat the oven to 400°F, slice zucchini into ¼-inch rounds, season with garlic powder and salt, coat with olive oil, and bake for 12–15 minutes.

Cooking Phase 2: Stove Top Recipes

1. Peach Crisp: Dice peaches, sauté them in olive oil for 4–5 minutes, then add oats, honey, and cinnamon, cooking 2–3 minutes until oats are softened and coated.
2. Ground Beef Lettuce Wraps: Heat olive oil in a pan, sauté onions until soft, cook ground beef until browned, stir in seasonings, bell peppers, and basil, then serve over lettuce wraps.
3. Cherry Chipotle Chicken Lettuce Wraps: Blend the marinade ingredients until smooth, coat the chicken in it, then grill on medium-high heat for 5–6 minutes per side until it reaches 165°F.
4. Salmon and Vegetables: Mix the marinade, prep the bok choy, arrange salmon, bok choy, and squash on a sheet pan, drizzle with marinade, bake 10–15 minutes, and serve with fresh tomatoes and lemon juice.
5. Ground Beef for Zucchini Nachos: Heat olive oil in a pan, sauté onions and bell peppers until softened, then add ground beef with seasonings and cook 6–7 minutes until browned.

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 ground beef and chicken can be reheated in the microwave, but serve lettuce wraps chilled
• Dinner: Both meals can be reheated quickly in the microwave.

Extra Flavors and Substitutions

• Sausage Cornbread: Add jalapeños, sun-dried tomatoes, or roasted red peppers for a kick.
• Peach Crisp: Mix in walnuts, almonds, or pecans for crunch.
• Beef Lettuce Wraps: Try ground turkey or ground chicken instead of beef
• Cherry Chipotle Glazed Chicken Lettuce Wraps: Pomegranate or cranberry is a great 1:1 swap for cherries in a chipotle glaze.
• Salmon and Vegetables: Top with sesame seeds or chili flakes for a finishing touch.
• Beef Zucchini Nachos: Swap zucchini for eggplant or yellow squash.
  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