Linked recipes are resources and recipes for our members for that particular recipe. A new meal plan is delivered to our members inbox every week.

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1 Kitchen Notes In every weekly plan, you will find 3 single lunch ideas and 2 family size meals. In this sample meal plan, that includes a random selection of our meals. Every week you ll see some quick kitchen notes on what to make ahead. Of course, soon you ll be a pro! Unless otherwise noted, the lunch meals are always single serve. If different, you ll see the serving size at the top of the recipe. All corresponding ingredients are located in the shopping list. Our meal plans are for the main meal part of each lunch and family sized recipe. You ll often find suggested sides. In order to accommodate the most dietary preferences, we try to not make any brand suggestions. Linked recipes are resources and recipes for our members for that particular recipe. A new meal plan is delivered to our members inbox every week. Lunch 1: The pizza pasta salad can be made ahead of time. Watch how it s made in this YouTube video: (or YouTube/Momables) Lunch 2: the sandwich can be made ahead of time. Use your favorite whole grain bread (or gluten free) for this recipe. Use a nut-free butter for a nut-free alternative. Lunch 3: Consider making quesadillas or burritos for dinner one night this week and use leftover tortillas to make these easy pinwheels. Family-Size 1: This quick lasagna soup is hearty and filling but no worries, the crockpot does all the work for you! Family-Size 2: This easy nacho night is the perfect dinner to use up leftovers and get dinner on the table quickly! This is a Friday-night family favorite recipe of ours. Watch how they are made here: (or YouTube/Momables) Inside the Meal Plan: Lunch 1: Pizza Pasta Salad Lunch 2: PB Crunch Sandwich Lunch 3: Ham & Cheese Pinwheels Family-Size 1: Crockpot Lasagna Soup Family-Size 2: Easy Nacho Night COPYRIGHT MOMables

2 Pizza Pasta Salad Ingredients: 1 cup cooked spiral pasta 1oz mozzarella cheese, sliced 1-2 broccoli florets, chopped Nitrate free pepperoni slices, quartered 3-4 black olives, sliced 3-4 cherry tomatoes, halved 1-2 Tablespoons Italian dressing Salt & pepper to taste Directions: In a large bowl, combine all ingredients and mix well until dressing is evenly combined. Cover & chill. MOMtip: Make this pasta salad ahead of time and store in fridge for up to 2 days. Gluten-Free Option: Use gluten free pasta. Vegetarian Option: Omit pepperoni and top with your favorite pizza toppings. MOMables

3 Peanut Butter Crunch Sandwich Ingredients: 2 Tablespoons crunchy peanut butter 2 slices whole wheat bread ½ large apple, cored & thinly sliced Directions: Spread crunchy peanut butter on each slice of bread. Lay apple slices on one slice and close sandwich. Gluten-Free Option: Use gluten-free bread or see resource guide for recipe. Nut-Free Option: Substitute peanut butter for nut-free butter. MOMables

4 Ham & Cheese Pinwheels Ingredients 1 flour tortilla (whole wheat or any variety) 1 teaspoon mustard 2 teaspoons mayonnaise 2-3 slices deli ham 2 slices cheese Directions Lay the tortilla on a cutting board, and spread on the mustard and mayonnaise. Lay the ham and cheese slices covering most of the tortilla. Roll the tortilla from one end to the next. Cut the roll in half. Then cut in ½-inch-thick round sections. Serve with fresh fruit, veggies, and a snack or treat. MOM Tip: You can make the pinwheels ahead of time and store in the refrigerator for up to 3 days with a moist paper towel (prevents the tortilla from drying). Bigger kids may need two or a burrito-size tortilla. Gluten-Free Option: Use gluten-free tortillas or see the resource guide for a recipe.

5 Crockpot Lasagna Soup Serves 6 Ingredients 28-ounce can diced tomatoes 6-ounce can tomato paste 1 pound ground beef 3 cups beef broth 4 cloves garlic, minced 2 tablespoons Italian seasoning ½ cup chopped onion 1 cup water ¼ teaspoon salt ¼ teaspoon black ground pepper 1 cup water 2 cups uncooked shell pasta Optional topping: shredded cheese Directions In the crockpot, mix the can of tomatoes and tomato paste. Add the beef, broth, garlic, Italian seasoning, onion, vegetable juice, and salt and pepper. Cover and cook on low for 6hours or on high for 4 hours. In the final 30minutes, add in the water and pasta. Stir to combine. Cover, and continue cooking for 30 minutes. Top with Parmesan cheese, if using. MOM Tip: If you like your soup to have more sauce, add some extra broth or water when you add the pasta. Leftovers are best sent in a thermos. Gluten-Free Option: Use gluten-free pasta. Vegetarian Option: Substitute vegetarian crumble for ground beef or omit. Use vegetable broth in place of the beef broth.

6 Easy Homemade Nachos Ingredients: 6 ounce bag blue corn tortillas 2 cups protein (roasted chicken, beef, shrimp, black beans) 1½ cups fresh pico de gallo, divided Black olives Additional toppings 2 cups shredded Monterrey Jack Cheese Guacamole Sour cream (optional) Directions: Place your oven rack in the middle of the oven and turn your oven on Broil- High. Line 2-3 cookie sheets (1 cookie sheet for every 2 people) with parchment paper, making sure you cut the parchment paper in half so each person can take their own "paper tray." Divide chips among the 4-6 servings. Top the chips with your protein of choice, pico de gallo, and all the other toppings you like. Top with shredded cheese. Place one cookie sheet inside the oven for approximately 3 minutes, while watching the cheese melt. Once the cheese is melted and everything has been heated, remove from oven before chips burn. Repeat process with the next nacho trays. Carefully remove each half of the parchment paper onto a large plate and serve. Top with additional salsa, guacamole, and sour cream (optional). MOM Tip: You can use your favorite tortillas for this recipe. The type of protein and toppings you choose is up to you and what you have available. Make this menu item for a fun family style dinner. Gluten-Free Option: Use gluten-free tortilla chips.

7 Weekly Menu Menu Item Ingredients Directions Pizza Pasta Salad 1 cup cooked spiral pasta 1oz mozzarella cheese, sliced 1-2 broccoli florets, chopped Nitrate free pepperoni slices, quartered 3-4 black olives, sliced 3-4 cherry tomatoes, halved 1-2 Tablespoons Italian dressing Salt & pepper to taste Peanut Butter Crunch Sandwich Ham & Cheese Pinwheels 2 Tablespoons crunchy peanut butter 2 slices whole wheat bread ½ large apple, cored & thinly sliced 1 flour tortilla (whole wheat or any variety) 1 teaspoon mustard 2 teaspoons mayonnaise 2-3 slices deli ham 2 slices cheese 1. In a large bowl, combine all ingredients and mix well until dressing is evenly combined. Cover & chill. 1. Lay apple slices on one slice and close sandwich. 1. Lay the tortilla on a cutting board, and spread on the mustard and mayonnaise. Lay the ham and cheese slices covering most of the tortilla. 2. Roll the tortilla from one end to the next. 3. Cut the roll in half. Then cut in ½-inchthick round sections. Serve with fresh fruit, veggies, and a snack or treat. Crockpot Lasagna Soup 28-ounce can diced tomatoes 6-ounce can tomato paste 1 pound ground beef 3 cups beef broth 4 cloves garlic, minced 2 tablespoons Italian seasoning ½ cup chopped onion 2 cups water ¼ teaspoon salt ¼ teaspoon black ground pepper 2 cups uncooked shell pasta Optional topping: shredded cheese or Parmesan cheese. 1. In the crockpot, mix the can of tomatoes and tomato paste. 2. Add the beef, broth, garlic, Italian seasoning, onion, vegetable juice, and salt and pepper. 3. Cover and cook on low for 6hours or on high for 4 hours. 4. In the final 30minutes, add in the water and pasta. Stir to combine. Cover, and continue cooking for about 30 minutes, until pasta is done. Top with Parmesan cheese. Easy Nachos 6 ounce bag blue corn tortillas 2 cups protein (roasted chicken, beef, shrimp, black beans) 1½ cups fresh pico de gallo, divided Black olives Additional toppings 2 cups shredded Monterrey Jack Cheese Guacamole Sour cream (optional) 1. Place your oven rack in the middle of the oven and turn your oven on Broil- High. 2. Line 2-3 cookie sheets (1 cookie sheet for every 2 people) with parchment paper, making sure you cut the parchment paper in half so each person can take their own "paper tray." 3. Divide chips among the 4-6 servings. Top the chips with your protein of choice, pico de gallo or salsa, and all the other toppings you like. Top with shredded cheese. Continued in menu.

8 Shopping List Lunch # Grocery Item Other Groceries Fresh Produce L1 Broccoli Florets (use extras for dinner or salads) L1 1 pint cherry tomatoes (extras for salads this week) L2 Apple 1 medium onion Deli/Meats L1 Nitrate free pepperoni (topping) Deli Ham (2oz per lunch) Sliced Cheese (1 slice per lunch) 1 pound ground beef (or turkey) Bakery L2 Sandwich bread Large tortillas (1pack) Dairy & Refrigerated L1, 3 cups Mozzarella/Monterrey Jack 8 ounces Pico de gallo/fresh salsa Guacamole (optional) Sour Cream (optional) Frozen Canned/Bottled/Packaged L1, 16 ounce box Pasta shells, divided L1, 14 ounce can black olives L2 Peanut butter / nut-free alternative 28 ounce can diced tomatoes 6 ounce can tomato paste 3 cups broth (chicken/beef/veg) L1 L1/ Large bag corn tortillas 15 ounce can black beans/2 cups leftover protein (chicken/beef) Staples Italian dressing or olive oil and Italian sesasoning Mustard Mayonnaise 4 garlic cloves/2 teaspoon garlic powder Italian Seasoning