Food·Posted on May 10, 2019Here's Everything You Need For Day 1 Of The $40 Week-Long Meal PlanA little meal prep goes a long way.by Hannah LoewentheilBuzzFeed StaffFacebookPinterestTwitterMailLink BuzzFeed Breakfast: Make-Ahead Egg Muffin Hannah Loewentheil/BuzzFeed Ingredients: Hannah Loewentheil/BuzzFeed Makes 3 servings3 large eggs, beatenKosher salt, to tasteFreshly ground black pepper, to tasteSmall handful of fresh spinach, coarsely choppedSmall hanful white button mushrooms, chopped⅕ beefsteak tomato, diced1 chopped scallion, white and light green parts only2 ounces shredded cheddar cheese Preparation: Hannah Loewentheil/BuzzFeed 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 Hannah Loewentheil/BuzzFeed Ingredients: Hannah Loewentheil/BuzzFeed 1 large egg, beatenKosher salt, to tasteFreshly ground black pepper, to taste2 6-inch corn tortillas 2 tablespoons refried black beans, warmed⅙ large white onion, chopped⅕ beefsteak tomato, diced3 ounces shredded cheddar cheese, dividedNonstick cooking spray, for greasing¼ avocado, slicedSalsa, to taste Preparation: Hannah Loewentheil/BuzzFeed 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 Hannah Loewentheil/BuzzFeed Ingredients: Hannah Loewentheil/BuzzFeed Olive oil, to taste2 chopped scallions, white and light green parts only1 12-ounce bag of frozen cauliflower riceKosher salt, to tasteFreshly ground black pepper, to taste2 chicken bone-in, skin-on thighsCayenne pepper, to taste Handful roasted button mushrooms½ sweet potato, peeled, chopped, and roastedHandful of fresh spinach, torn½ avocado, sliced Preparation: Hannah Loewentheil/BuzzFeed 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.