Here's Everything You Need For Day 1 Of The $40 Week-Long Meal Plan

A little meal prep goes a long way.

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Breakfast: Make-Ahead Egg Muffin

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Ingredients:

Hannah Loewentheil/BuzzFeed

Makes 3 servings

3 large eggs, beaten

Kosher salt, to taste

Freshly ground black pepper, to taste

Small handful of fresh spinach, coarsely chopped

Small hanful white button mushrooms, chopped

⅕ beefsteak tomato, diced

1 chopped scallion, white and light green parts only

2 ounces shredded cheddar cheese

Preparation:

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1. Preheat the oven to 375˚F (190˚C).

2. Beat the eggs in a small bowl and season with salt and pepper.

3. Pour the egg mixture evenly between 3 muffin cups, filling halfway. Divide the spinach, mushrooms, tomato, and scallion evenly between the 3 cups and sprinkle with the cheddar cheese.

4. Bake for 20 minutes until eggs are set.

5. Eat one immediately, and store two in an airtight container for in the refrigerator for up to 3 days, or freeze in an airtight zip-top bag for up to 3 months.

6. Enjoy!

Lunch: Egg quesadilla

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Ingredients:

Hannah Loewentheil/BuzzFeed

1 large egg, beaten

Kosher salt, to taste

Freshly ground black pepper, to taste

2 6-inch corn tortillas

2 tablespoons refried black beans, warmed

⅙ large white onion, chopped

⅕ beefsteak tomato, diced

3 ounces shredded cheddar cheese, divided

Nonstick cooking spray, for greasing

¼ avocado, sliced

Salsa, to taste

Preparation:

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1. Beat the egg, then season with salt and pepper and set aside.

2. Spread the refried beans over the tortillas.

3. In a small pan, sauté the onions, spinach, and tomato until soft and fragrant, about five minutes. Then add the egg and cook until set. Add the cheddar cheese and cook until melted, about one minute.

4. Top the tortillas with the egg, sautéed vegetables, and avocado then fold the tortillas over the filling, pressing gently.

5. Grease a medium pan with nonstick spray. Add the quesadillas and toast for about 2 minutes on each side, until golden-brown on the outside and the cheese is melted. Top with salsa or use for dipping.

6. Enjoy!

Dinner: Crispy chicken thigh bowl with cauliflower rice and veggies

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Ingredients:

Hannah Loewentheil/BuzzFeed

Olive oil, to taste

2 chopped scallions, white and light green parts only

1 12-ounce bag of frozen cauliflower rice

Kosher salt, to taste

Freshly ground black pepper, to taste

2 chicken bone-in, skin-on thighs

Cayenne pepper, to taste

Handful roasted button mushrooms

½ sweet potato, peeled, chopped, and roasted

Handful of fresh spinach, torn

½ avocado, sliced

Preparation:

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1. Preheat the oven to 425˚F (220˚C).

2. Make the cauliflower rice: Heat the olive oil in a medium pan over medium heat. Add the scallions and sauté until fragrant, about two minutes. Add the frozen cauliflower rice, season with salt and pepper, and cook until tender and warmed through, about 6 minutes. Remove from the heat and set aside.

3. Make the chicken: Pat the chicken thighs dry and season with olive oil, salt, pepper, and cayenne. In a cast-iron skillet over high heat, sear the chicken thighs, skin-side down, until the skin is crispy, about 10 minutes. Flip the chicken over and transfer the skillet to the oven. Roast for 15 minutes, until the chicken is cooked through.

4. To assemble, divide the cauliflower rice between 2 bowls. Top with the mushrooms, sweet potato, spinach, avocado, and chicken. Store one serving in an airtight container.

5. Enjoy!

For more easy, budget-friendly recipes, check out the rest of our 7-day, $40 meal plan.