Sep 9 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	Grilled Honey Dijon Chicken Kale Salad	Lemon Pepper Tilapia with Broccolini and Barley
Tues	Cheese Omelette	Instant Pot Chopped Beef Sliders	One Pot Chicken Marinara with Kale and Sweet Potato
Wed	Sweet Potato Pancakes	Grilled Honey Dijon Chicken Kale Salad	Lemon Pepper Tilapia with Broccolini and Barley
Thurs	Cheese Omelette	Instant Pot Chopped Beef Sliders	One Pot Chicken Marinara with Kale and Sweet Potato

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. Preheat the oven to 400F.
2. First, prepare the barley on the stovetop.
3. Next, microwave one of the sweet potatoes.
4. Afterward, start cooking the chuck roast in the Instant Pot since this will take the longest to cook.
5. Meanwhile, start preparing the tilapia, broccolini, and diced sweet potato. Place them on sheet pans and bake them in the oven.
6. Then, start cooking the chicken marinara on the stovetop and grill the chicken tenderloins.
7. Lastly, prepare the omelette and pancakes on the stovetop.
8. 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: Both meals can be reheated in the oven. The blueberries can be served chilled
• Lunch: The chicken and beef can be reheated in the microwave, while the kale salad and coleslaw can be served chilled
• Dinner: Both meals can be reheated in the microwave

Extra Flavors and Substitutions

• Blueberries: You can substitute with raspberries
• Chicken Tenderloins: You can also use chicken breasts
• Broccolini: You can also use regular broccoli
• Kale: You can also use baby spinach
• 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