icon-arrowicon-chevron-whiteicon-chevronicon-commenticon-facebookicon-hearticon-instagramicon-instant-poticon-listicon-lockicon-meal-prepicon-nexticon-pinteresticon-popularicon-quoteicon-searchicon-sugar-freeicon-twittericon-veganicon-videomenu-closemenu-open
Our recipes, your inbox. Sign up

January Meal Plan: Week 4

It’s week 4 of planning and by now, you’re a seasoned meal prepping rockstar. Get this week’s recipes – including tofu bowls, meatballs, and apple muffins!

Collage of images for meal plan week 4

Week 4! Week 4! Week 4! We did it! We January-ed. Together. With delicious meals and snacks taking up just the right amount of brain space and energy. Maybe a little extra space in our tums though because energy bites and noodles and fries, oh my. Who can stop? All so good. 

And this week won’t be letting you down either. Spicy-sweet, silky peanut tofu bowls, chicken meatballs with roasty peppers and fluffy orzo, sheet pan chicken pitas with big ol’ thwaps of cool tzatziki. Are you excited?! We sure are. 

Also the easiest, cozy most wholesome apple muffins to start or boost your days. Oh week 4, you have our hearts.

Recipes This Week

Crispy chicken meatballs, peppers, and orzo in a bowl with fork.

Meal 1: Chicken Meatballs with Peppers and Orzo

A commenter said, “I rate this a 20 out of 10. WOW. I could drink this sauce. No really, I thought about it!” And to that we say, us too. US TOO! It’s all just so good. And also, why not drink the sauce? Just get this one up in a martini glass, put the meatballs on a fancy toothpick and have at it, girl. The side of orzo might be tricky, but maybe it’s a two drink night?

Meat and veggies with tzatziki and a pita.

Meal 2: Sheet Pan Chicken Pitas with Tzatziki

Well, look at this roasty boasty little pan of flavor. All the briney robust Mediterranean greats are coming at you sheet pan style. Marinated baked chicken, feta cheese, roasted red pepps, and all the fresh cukes and olives you desire. Oh, and get your pita boat ready for that tzatziki, friends!

Sauced broccoli, tofu, and peppers sit on a bed of rice in a bowl with a fork.

Meal 3: Spicy Peanut Tofu Bowls

This totally easy, spicy-sweet silky sauce is spilling all over some fluffy rice, oven-roasted broccoli and red peppers, and let us please not forget the golden-crisp cubes of perfectly cooked tofu. It’s also super flexible if you want to mix and match just about any part of this, you’ll still come up with an amazing dish in the end. Chicken instead of tofu? Sure! Prefer a different veg blend? Go for it! Quinoa instead of rice? Please do! Just…don’t mess with the peanut sauce. It is perfect. (Okay fine, even then you can sub almond butter if you must.)

Apple muffins topped with coconut.

Snack / Breakfast: Feel-Good Apple Muffins

An apple a day keeps the doctor away but TWO apples all shredded up with a few other wholesome ingredients keeps you in Apple Muffin business and that is arguably more life-giving. Cozy, dense, warm cinnamony goodness. This snack/breakfast option is going to keep you smiling all week long. Honey butter on that, anyone? Yes please, of course.

Green salad in a bowl with dressing on the side.

Vegetable / Side: Simple Green Salad

You know the drill, you love the drill. Always great with spring greens but drizzle this stuff over some roasted veg this week, maybe add a little rotisserie chicken.

Grocery Lists and 3-2-1 Prep Day

You know the drill – and if you don’t yet, hop to it! Grab a spot on our special email list and we’ll send you a full grocery list and meal prep guide to help you out.

Meal plan guide and grocery list

This series includes FREE printable meal plans for every week that not only include what you need to make these delicious meals, but how to make them happen in an easy, fun, and efficient way through the meal planning system I’ve used and loved. It’s real-life tested and real-life approved.

Here’s what’s included:

  • meal plan with the selected recipes for the week;
  • A full grocery list;
  • prep guide that outlines a 60 to 90 minute blitz for prepping your meals for the week. THIS TOOL IS CRITICAL and this is what differentiates this resource from just a list of recipe links. I already did the work to pull out the steps that work well to prep ahead, and I made them into a really nice and easy guide for you.

Get started below!

Thanks For Joining Us!

This is our last week of meal planning and we hope this jumpstarted your year in a way that felt manageable and helpful. Maybe you’ll keep at it? 2022 is here to stay and we’re moving through it, in some ways we didn’t expect to, and maybe you are, too. Those 60-90 minutes on a Sunday night, knowing you’re setting yourself up for the week. We’ve been filing it away in the self-care folder which feels just about right for life right now, yeah? 

If you’d be up for it, we’d greatly appreciate your feedback on how meal prepping and planning went for you! You can take our short survey here.

Our somewhat frazzled weeknight-selves are always pretty grateful for our Sunday night-selves when we open the fridges and know exactly what’s about to happen and that in no time at all, we will be sitting down to a warm, wholesome plate full of deliciousness. Heck yes.

Leave a Reply

Your email address will not be published.

10 Comments

  1. Pinch of Yum Logo
    Sarajo

    So, in the meal prep directions it says to freeze the meatballs… the recipe for them doesn’t mention them being frozen. Can you please clarify how this would work? Thanks!!

    1. Pinch of Yum Logo
      Krista @ Pinch of Yum

      Hi Sarajo! Check the notes of the recipe for instructions on the frozen version. Bake at 400 degrees for 30 minutes. Enjoy!

      1. Pinch of Yum Logo
        Sarajo

        Thanks. You may want to edit the actual recipe for this week’s meal prep with that info. I wouldn’t have thought to look for it in a different meatball recipe.

      2. Pinch of Yum Logo
        Mariko

        I noticed this, too! The web version gives the from frozen directions, but the print version doesn’t. Looking forward to trying this recipe!

    1. Pinch of Yum Logo
      Latoya

      Oh my goodness! I was thinking the same thing Delaney. LOL! Amazing job on the meal plans. My family and I loved them! I’m signing Delaney’s petition for more😁

    2. Pinch of Yum Logo
      Amanda

      Really? because I can’t fathom who they’re amazing for? People who don’t work? People with nothing but time on their hands? This whole series was painted as a sister to the SOS to help with “meal prep” but instead, we got mostly not new recipes that are almost exclusively not able to be prepped or eaten outside of the house.
      I know this blog is full of pretentious martyrs who pretend they’re just so damn busy being home all day…but there’s nothing helpful about this entire month. This is a stark contrast to what was promised, and I’ve had to find recipe inspiration from 4-6 years ago because I’ve been struggling to find a variety of healthy meals I can prep and take to work.
      Yes, *gasp* there are actually people who actually work outside their homes! SCANDAL

  2. Pinch of Yum Logo
    Cassandra

    I LOVE this . Im late in the game and I am not a meal planner at all but a long time follower of your recipes. So I gave this a try this week and I am LOVING it. Please make more!!!
    After an awful bout of family getting covid with two littles January was a disaster and this inspired me to get back to normality. Thank you so much.

  3. Pinch of Yum Logo
    Amanda

    Really? because I can’t fathom who they’re amazing for? People who don’t work? People with nothing but time on their hands? This whole series was painted as a sister to the SOS to help with “meal prep” but instead, we got mostly not new recipes that are almost exclusively not able to be prepped or eaten outside of the house.
    I know this blog is full of pretentious martyrs who pretend they’re just so damn busy being home all day…but there’s nothing helpful about this entire month. This is a stark contrast to what was promised, and I’ve had to find recipe inspiration from 4-6 years ago because I’ve been struggling to find a variety of healthy meals I can prep and take to work.
    Yes, *gasp* there are actually people who actually work outside their homes! SCANDAL