Meal Plan Week 11
Weekly Meal Plan 11: Balanced & Nourishing Meals
This week's meal plan is designed to be delicious, nutrient-dense, and meal prep-friendly! Whether you're looking to increase protein, adjust carbs, or modify fats, here’s how to customize the plan to fit your goals.
To Increase Protein
Add extra chicken to Lemon Orzo Chicken Salad for a protein boost.
Stir in additional ground chicken or add feta to Greek Chicken Burgers for a heartier meal.
Mix in more steak or mix in black beans to Southwest Grilled Steak Salad for an extra protein punch.
To Lower Carbs
Reduce the orzo in Lemon Orzo Chicken Salad and replace it with extra arugula and cucumbers.
Serve Chicken Marsala with cauliflower rice instead of traditional grains to lower carbs.
To Increase Carbs
Serve Greek Chicken Burgers with whole-grain pita or a side of roasted sweet potatoes for extra energy.
Add quinoa or brown rice to Dense Bean Salad with Sun-Dried Tomato Vinaigrette for a higher-carb option.
Pair Southwest Grilled Steak Salad with a side of roasted corn or black beans for a fiber-rich carb boost.
To Adjust Fats
Swap ground chicken for extra lean ground chicken breast in Asian Chicken Lettuce Wraps to cut down on fats.
Drizzle extra olive oil over Lemon Orzo Chicken Salad for a healthy fat boost.
Storage & Meal Prep Tips
✅ Freezer-Friendly Meals: Greek Chicken Burgers, Chicken Marsala, and Asian Chicken Lettuce Wraps all freeze well. Store them in airtight containers for easy reheating.
✅ Refrigeration Best Practices: Lemon Orzo Chicken Salad and Southwest Grilled Steak Salad can be prepped ahead and stored for up to 3 days. Add dressing just before serving to keep the textures fresh.
Customizing for Dietary Preferences
✅ Dairy-Free Options
Use dairy-free cheese in Greek Chicken Burgers if needed.
Swap Greek yogurt for coconut yogurt in dressings for a dairy-free alternative.
✅ Spice Adjustments
Reduce crushed red pepper in Asian Chicken Lettuce Wraps for a milder flavor.
Add extra cumin or chili powder to Southwest Grilled Steak Salad for more spice.
Meal Prep Efficiency Tips
✔ Batch cook proteins like chicken, steak, and ground chicken 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 Greek Chicken Burgers for easy grab-and-go options later.
This meal plan is flexible and customizable—adjust portions, swap ingredients, and make it work for your goals! Let me know how you’re tweaking it this week.
