Meal Plan Week 10
Weekly Meal Plan 10: Balanced & Nourishing Meals
This week's meal plan is packed with balanced, nourishing meals, but everyone has different needs! Whether you want to increase protein, adjust carbs, or modify fats, here’s how to tailor the plan to fit your goals.
To Increase Protein
Add extra steak to Carne Asada Breakfast Burritos for a higher-protein breakfast.
Stir in additional chicken breast to Kale Chicken Caesar Salad for an extra protein boost.
Mix in more shrimp to Arugula Shrimp Salad for a heartier meal.
To Lower Carbs
Reduce the amount of orzo in Arugula Shrimp Salad and add extra arugula and almonds instead.
Skip the tortillas in Freezer Burritos and serve everything in a burrito bowl instead.
Swap out vermicelli noodles with mung bean or shiritake noodles in Shrimp Spring Rolls or omit noodles and add extra cucumber and bell peppers to cut carbs.
To Increase Carbs
Serve BBQ Meatballs over quinoa or brown rice to boost carb intake.
Add roasted sweet potatoes or grain of choice as a side for Coconut Lime Chicken for a higher-carb meal.
Pair Kale Chicken Caesar Salad with sourdough toast for an extra energy boost.
To Adjust Fats
Reduce the cheese in Carne Asada Breakfast Burritos or use a lower-fat version to cut fat.
Swap ground turkey for extra lean ground chicken breast in BBQ Meatballs to reduce fat content.
Drizzle extra olive oil over Arugula Shrimp Salad for a healthy fat boost.
Storage & Meal Prep Tips
✅ Freezer-Friendly Meals:
Freezer Burritos, BBQ Meatballs, and Carne Asada Breakfast Burritos all freeze well. Store them in airtight containers for easy reheating.
✅ Refrigeration Best Practices:
Kale Chicken Caesar Salad and Shrimp Spring Rolls can be prepped ahead and stored for up to 3 days. Wait to add dressing to prevent sogginess. Store spring rolls in damp paper towels to avoid drying out.
Customizing for Dietary Preferences
✅ Dairy-Free Options
Use dairy-free cheese in Carne Asada Breakfast Burritos if needed.
Swap Greek yogurt for coconut yogurt in BBQ Meatballs coleslaw for a dairy-free option.
✅ Spice Adjustments
Reduce chili garlic paste in Peanut Sauce for Shrimp Spring Rolls if you prefer a milder taste.
Add extra Cajun seasoning to Cajun Shrimp & Sausage Bowls for more heat.
Meal Prep Efficiency Tips
✔ Batch cook proteins like chicken, shrimp, and steak to use in multiple meals throughout the week.
✔ Pre-chop vegetables like onions, bell peppers, and cucumbers for quicker meal assembly.
✔ Double freezer-friendly meals like Freezer Burritos for easy grab-and-go options later.
This meal plan is designed to be flexible—swap ingredients, adjust portions, and make it work for your goals! Let me know how you’re customizing it this week.
