Sep 8 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	Sweet Potato Pancakes	Dijon Chicken Salad	Lemon Pepper Tilapia and Broccolini
Tues	Bacon and Cheese English Muffin	Baked Chicken Tenders and Veggie Sticks	One Pot Chicken Marinara
Wed	Sweet Potato Pancakes	Dijon Chicken Salad	Lemon Pepper Tilapia and Broccolini
Thurs	Bacon and Cheese English Muffin	Baked Chicken Tenders and Veggie Sticks	One Pot Chicken Marinara

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. Prep the oven, chop your veggies, measure your spices, and set out your tools—starting organized makes cooking easy and enjoyable!

Cooking Phase 1: Oven Recipes

1. Chicken Tenders: Preheat the oven to 400°F, coat chicken tenderloins by dipping in whisked eggs and breadcrumbs, place on a sheet pan sprayed with cooking spray, and bake for 20–25 minutes, flipping halfway, until they reach 165°F.
2. Sweet Potatoes for Salad: Preheat the oven to 400°F, peel and dice the sweet potato, toss with seasonings and olive oil on a sheet pan, and bake for 15 minutes.
3. Tilapia and Broccolini: Preheat the oven to 400°F, arrange broccolini and tilapia on a sheet pan, season with lemon pepper, garlic powder, and salt, drizzle with olive oil, and bake for 15–20 minutes.
4. Bacon English Muffin: Preheat the toaster oven to 350°F, bake bacon on a sheet pan until crispy, toast English muffin halves with cheese for 3–5 minutes, then assemble with the bacon slices.

Cooking Phase 2: Stove Top Recipes

1. Grilled Dijon Chicken: Mix the chicken with the marinade in a bowl, then grill the tenders on a preheated indoor grill over medium-high heat for 4–5 minutes per side until fully cooked to 165°F.
2. Chicken Marinara: Cut the chicken and sweet potato into 1-inch cubes, sauté onions and chicken in oil until golden, add marinara and water, stir in sweet potato, simmer covered until chicken reaches 165°F, then stir in baby kale until wilted.
3. Sweet Potato Pancakes: Wash and poke holes in the sweet potato, microwave until tender, peel and mash it with eggs, cinnamon, and honey until smooth, then cook 3-inch pancakes in a lightly oiled pan for 2–3 minutes per side and serve with blueberries.
4. Barley: Cook the barley according to the packaged instructions.

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, serve blueberries chilled.
• Lunch: Both chicken tenders can be reheated in the microwave, serve salad items and veggie sticks chilled.
• Dinner: Both meals can be reheated quickly in the microwave.

Extra Flavors and Substitutions

• Sweet Potato Pancakes: Serve with Greek yogurt or a dollop of nut butter for extra protein.
• Bacon English Muffin: Add a side of fresh fruit or a smoothie for a complete breakfast.
• Grilled Chicken Salad: Sweet potato can be replaced with butternut squash, carrots, or parsnips.
• Crispy Baked Chicken Tenders: Pair with roasted vegetables, mashed sweet potatoes, or a fresh green salad; add a dipping sauce like yogurt-based ranch or honey mustard.
• Baked Tilapia: Tilapia can be replaced with cod, salmon, or chicken breast; broccolini can be swapped for asparagus, green beans, or zucchini.
• One Pot Chicken Marinara: Pair with a side of quinoa, brown rice, or whole grain bread for a balanced meal; add a sprinkle of Parmesan or feta for extra flavor.
  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