Sep 29 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 Bacon English Muffin	Oven Baked Sausage and Potato Hash	Pineapple BBQ Chicken and Cauliflower Rice
Tues	Peach Muffin	Crispy Panko Breaded Chicken Tenders	Instant Pot Beef Teriyaki
Wed	Breakfast Bacon English Muffin	Oven Baked Sausage and Potato Hash	Pineapple BBQ Chicken and Cauliflower Rice
Thurs	Peach Muffin	Crispy Panko Breaded Chicken Tenders	Instant Pot Beef Teriyaki

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. Preheat the oven, prep your vegetables and spices, and set out your tools—being organized makes cooking simple and fun!

Cooking Phase 1: Instant Pot Recipe

1. Instant Pot Beef Teriyaki: Add beef, vegetables, pineapple, broth, and seasonings to the Instant Pot, cook on high pressure for 25 minutes with a 5–10 minute natural release, then serve over rice with cucumber and tomato, or use a slow cooker on high for 4–6 hours.

Cooking Phase 2: Oven Recipes (Preheat oven to 400F)

1. Breakfast Bacon English Muffin: Toast the English muffin with cheese in a 350°F toaster oven for 3–5 minutes, bake the bacon until crispy for 10–15 minutes, then assemble the bacon between the melted-cheese muffin halves (you can also use the oven along with the other oven recipes).
2. Peach Muffins: Grease a baking dish, mix wet ingredients with flour, cinnamon, and baking powder, fold in granola, pour into the dish, top with sliced peaches, and bake 12–15 minutes until cooked through.
3. Baked Sausage and Potato Hash: Dice the potato and bell peppers, chop the green onions, slice the sausage, toss everything in olive oil and salt in a baking dish, and bake for 15 minutes.
4. Pineapple Chicken: Preheat the oven to 400°F, coat chicken in BBQ sauce, top with pineapple, red onions, and seasonings, then bake 20–25 minutes—flipping halfway—until it reaches 165°F.

Cooking Phase 3: Stove Top Recipes

1. Cauliflower Rice: Sauté cauliflower rice in oil over medium-high heat for 3–4 minutes, stir in coconut milk and seasonings until thickened, then serve with cooked chicken and fresh cilantro.
2. Panko Breaded Chicken Tenders: Slice or pound the chicken thin, set up bowls of flour, egg, and seasoned panko, coat the chicken in flour, egg, and breadcrumbs, then pan-fry in olive oil over medium-high heat 3–5 minutes per side until golden and 165°F.
   
   

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

Extra Flavors and Substitutions

• Breakfast Bacon English Muffin: Pair with a side of fresh fruit like berries or apple slices for a balanced breakfast.
• Peach Muffin: Serve with a dollop of Greek yogurt for added protein.
• Baked Sausage and Potato Hash: Add a fried or poached egg on top for extra protein.
• Panko Breaded Chicken Salad: Turn it into a wrap by adding a tortilla or flatbread
• Pineapple BBQ Chicken: Add a side of roasted or grilled veggies for extra fiber and nutrients.
• Instant Pot Beef Teriyaki: Serve over rice, quinoa, or noodles for a complete meal.
  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