Meal Plan Week 1

Meal prep is one of the best ways to simplify your week and meet your nutrition goals. The Week 2 Meal Plan (attached) is packed with nutritious and delicious recipes, all designed to be meal-prep friendly and easy to customize. Here are some tips to adjust the plan to fit your needs and ensure every meal works for you.

Adjusting Recipes for Your Macros

1. To Increase Protein:

   • Add extra chicken or bison to dishes like the Kung Pao Chicken or Bison Cottage Pie.

   • Use an additional egg in the Chicken Sausage Breakfast Burritos for more protein.

2. To Lower Carbs:

   • Replace white rice with cauliflower rice in recipes like the Sweet and Sour Meatballs or Honey Glazed Meatballs.

3. To Increase Carbs:

   • Serve Mango Chicken Salad Wraps with whole-grain bread or extra tortillas.

   • Add roasted sweet potatoes to meals like the Grinder Salad for a boost in complex carbs.

4. To Adjust Fats:

   • Include avocado slices with meals for more healthy fats, or drizzle olive oil on salads.

   • Use lower-fat cheese options or reduce nut-based toppings to cut back on fats.

Storage Tips for Meal Prep

1. Freezer-Friendly Meals:

   • Recipes like the Sweet and Sour Meatballs, Bison Cottage Pie, and Chicken Sausage Breakfast Burritos freeze well. Portion into airtight containers or freezer bags for long-term storage.

2. Refrigeration Best Practices:

   • Store salads like the Grinder Salad with dressing in separate containers to keep ingredients crisp.

   • Wrap Mango Chicken Salad Wraps tightly and enjoy within 3 days for the best flavor.

3. Pro Tip:
   Label all containers with the meal name and reheating instructions to save time during busy days.

Customizing Recipes for Preferences or Allergies

1. Dairy-Free Options:

   • Use dairy-free yogurt in sauces like the Lemon Dill Aioli for Salmon Patties.

   • Substitute nutritional yeast for cheese in casseroles or burritos.

2. Nut-Free Adjustments:

   • Swap cashews for sunflower seeds in the Kung Pao Chicken or Mango Chicken Salad Wraps.

   • Replace almond flour in meatballs with gluten-free breadcrumbs if needed.

3. Spice Levels:

   • Dial down heat by reducing chili paste or sriracha, or spice it up by adding more!

Meal Prep Tips and Tricks

1. Streamline Prep Steps:

   • Chop all vegetables at once to use across multiple recipes.

   • Batch-cook proteins like chicken or beef to save time for dishes throughout the week.

2. Maximize Leftovers:

   • Double the Mango Chicken Salad for use in wraps, bowls, or as a salad topping during the week.

3. Efficient Prep Days:

   • Dedicate a few hours to prepping freezer-friendly meals like the Sweet and Sour Meatballs early in the week, while saving fresh recipes for later.

Final Thoughts

The Week 2 Meal Plan is here to make your week easier, healthier, and more delicious. With a few tweaks, you can tailor the recipes to your preferences and goals. Whether you’re cooking for the week or stocking your freezer, this plan will help you stay on track and stress-free.

Check out the attachment for the full meal plan, including recipes, macros, and a grocery list. Let me know how you customize this week’s plan to fit your needs!