Sep 30 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	Bacon and Cheese English Muffin	Baked Sausage and Potato Hash	Pineapple BBQ Chicken
Tues	Peach Granola Muffin Bar	Crispy Chicken Salad	Instant Pot Beef Teriyaki
Wed	Bacon and Cheese English Muffin	Baked Sausage and Potato Hash	Pineapple BBQ Chicken
Thurs	Peach Granola Muffin Bar	Crispy Chicken Salad	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

1. First, prepare the beef curry in the Instant Pot because this recipe will take the longest to cook.
2. Next, prepare the sliced sausage with diced potatoes, and pineapple BBQ chicken and place them in the oven.
3. Meanwhile, mix together the batter for the peach muffin batter. Then, place it in the oven.
4. While those recipes are cooking, start cooking the cauliflower rice for the pineapple BBQ chicken.
5. Then, you can bread the chicken for the salad with the panko breadcrumbs and pan fry it on the stovetop.
6. Lastly, prep the breakfast English muffin.
7. 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: The english muffin and peach muffin can be reheated in the microwave
• Lunch: Both can be reheated in the microwave however, serve the salad ingredients chilled
• Dinner: Both meals can be reheated in the microwave

Extra Flavors and Substitutions

• English Muffin: Add slices of avocado for some creaminess and added healthy fats
• Peaches: You can also use apples or pears for this recipe
• 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