Meal Plan Week 12
Weekly Meal Plan 12: Fresh, Flavorful, and Meal Prep-Friendly
This week’s meal plan is packed with vibrant flavors, nourishing ingredients, and easy-to-prep options to keep you feeling energized and satisfied. Whether your focus is upping protein, adjusting carbs, or finding dairy-free swaps, this guide has something for everyone.
To Increase Protein
Jerk Chicken: Add extra chicken or pair with grilled shrimp to really amp up the protein content.
Spicy Ginger Chicken Stir Fry: Double the chicken portions or add extra tofu for a plant-based protein boost.
Mongolian Beef: Top with a handful of edamame or extra lean beef to increase protein without compromising flavor.
Lamb Kofta with Yogurt Dressing: Add extra lamb for a heartier meal, or serve with chickpeas for a protein-packed side.
Spring Roll Salad: Include grilled chicken, shrimp, or a boiled egg to boost the protein content of this light salad.
Chicken Shawarma with Lemon Tahini Drizzle: Add extra grilled chicken to your shawarma for a filling meal packed with protein.
To Lower Carbs
Spicy Ginger Chicken Stir Fry: Reduce the rice portion and increase the veggie load with extra bell peppers, zucchini, and carrots.
Mongolian Beef: Opt for cauliflower rice instead of jasmine rice for a lower-carb alternative.
Spring Roll Salad: Skip the noodles or reduce them, increasing the amount of fresh veggies to keep it light and low-carb.
Lamb Kofta with Yogurt Dressing: Serve with a smaller portion of rice or opt for quinoa to keep carbs in check.
Chicken Shawarma with Lemon Tahini Drizzle: Serve with cauliflower rice or skip the pita for a lower-carb, high-protein option.
To Increase Carbs
Jerk Chicken: Serve with jasmine or brown rice, or pair with roasted sweet potatoes for an extra carb boost.
Spicy Ginger Chicken Stir Fry: Increase the rice portion or serve with noodles for a more substantial meal.
Mongolian Beef: Pair with brown rice, quinoa, or whole-grain noodles for a heartier meal.
Spring Roll Salad: Add in some crispy rice noodles or serve with whole-grain crackers for added carbs.
Lamb Kofta with Yogurt Dressing: Pair with roasted potatoes, couscous, or pita bread for a balanced carb addition.
Chicken Shawarma with Lemon Tahini Drizzle: Add a serving of hummus and pita or a side of quinoa to boost your carbs.
To Adjust Fats
Jerk Chicken: Use chicken breast to reduce fat, and add slices of avocado to boost healthy fats.
Lamb Kofta with Yogurt Dressing: Opt for nonfat yogurt in the dressing to reduce fat without sacrificing flavor.
Storage & Meal Prep Tips
✅ Freezer-Friendly Meals: The jerk chicken, spicy ginger chicken stir fry, and Mongolian beef can be batch-cooked and frozen for easy reheating. Store in portioned containers to save time throughout the week.
✅ Refrigeration Best Practices: The lamb kofta with yogurt dressing, spring roll salad, and chicken shawarma hold up well in the fridge for 3–4 days. Be sure to store the yogurt dressing separately to maintain freshness.
Customizing for Dietary Preferences
✅ Dairy-Free Options
Yogurt Substitutes: For a dairy-free swap in the lamb kofta, use a dairy-free yogurt alternative (such as coconut yogurt) in the dressing.
Dairy-Free Shawarma: Skip the yogurt-based tahini drizzle and use a dairy-free alternative or serve with a squeeze of fresh lemon.
✅ Spice Adjustments
Jerk Chicken: Tone down the heat by reducing the amount of cayenne pepper or using a milder chili.
Spicy Ginger Chicken Stir Fry: Reduce the ginger and chili paste if you prefer less heat, and add a dash of honey for sweetness.
Meal Prep Efficiency Tips
✔ Batch Cook Your Proteins: Grill or bake your jerk chicken, chicken shawarma, and Mongolian beef in advance. This saves time and makes meal assembly a breeze throughout the week.
✔ Pre-Chop Your Veggies: Bell peppers, zucchini, carrots, and other stir-fry veggies stay fresh in the fridge for several days. Chop and portion them ahead of time for quick meals.
✔ Double Up on Sauces and Dressings: Prepare extra lemon tahini drizzle and yogurt dressing so you can easily add a punch of flavor to your meals all week.This week’s plan is fresh, colorful, and totally customizable. Make it your own and tag me @happyandholistic when you prep it—I’d love to see your version! 💚
