Meal Plan Week 13

Written By Brooke Heller

Weekly Meal Plan 13: Simple, Satisfying, and Weeknight Approved

This week’s meal plan brings vibrant global flavors, nourishing whole foods, and meal prep magic together in one place. Whether you're dialing up protein, lowering carbs, or adjusting fats, there's something here for everyone—and it's all designed to save you time throughout the week.

To Increase Protein

🥤 Daybreak Smoothie: Add Greek yogurt or an extra scoop of protein powder to boost the protein content without affecting the refreshing tropical flavor.

🍊 Soy-Ginger Chicken with Snap Pea & Citrus Crunch Salad: Double the chicken or toss in some edamame for a plant-based protein upgrade.

🍅 Chicken Cacciatore: Use extra chicken thighs or add cannellini beans to increase protein while keeping it hearty.

🥦 Instant Pot Beef & Broccoli: Add more steak or stir in extra beef broth collagen powder for a hidden protein boost.

🥣 Kimchi Chicken Bowls: Bulk up with an extra chicken breast per serving or mix in a soft-boiled egg on top for bonus protein.

To Lower Carbs

🥤 Daybreak Smoothie: Use unsweetened almond milk and reduce fruit by a third, adding spinach for volume without extra sugar.

🍊 Soy-Ginger Chicken Salad: Skip the orange segments and add more snap peas and avocado to keep things low-carb but satisfying.

🍅 Chicken Cacciatore: Serve with cauliflower rice or spiralized zucchini instead of pasta or grains.

🥦 Instant Pot Beef & Broccoli: Opt for steamed cauliflower or a light slaw instead of rice.

🥣 Kimchi Chicken Bowls: Replace quinoa with riced cauliflower or shredded cabbage to keep carbs in check.

To Increase Carbs

🥤 Daybreak Smoothie: Add a banana or a handful of oats for long-lasting energy.

🍊 Soy-Ginger Chicken Salad: Add cooked soba noodles or rice for a more filling meal.

🍅 Chicken Cacciatore: Serve with polenta, whole grain pasta, or crusty sourdough for a comforting, carb-forward dinner.

🥦 Instant Pot Beef & Broccoli: Serve over jasmine rice, brown rice, or even sweet potato mash for a hearty base.

🥣 Kimchi Chicken Bowls: Increase the quinoa portion or serve with roasted sweet potatoes for a fiber-rich boost.

To Adjust Fats

🥤 Daybreak Smoothie: To reduce fat, skip the chia seeds. To increase healthy fats, add a spoonful of almond or cashew butter.

🍊 Soy-Ginger Chicken Salad: Use less sesame oil in the marinade/dressing to cut fat; add more avocado or nuts for a healthy fat upgrade.

🍅 Chicken Cacciatore: Use minimal olive oil for searing, and remove excess fat from chicken thighs before cooking.

🥦 Instant Pot Beef & Broccoli: Use lean beef and limit added oils to control fat content.

🥣 Kimchi Chicken Bowls: Add sliced avocado or a drizzle of sesame oil to increase fat, or skip the sesame oil in the marinade to reduce it.

Storage & Meal Prep Tips

✅ Freezer-Friendly Meals:

  • Chicken Cacciatore, Kimchi Chicken, and Daybreak Smoothie Packs are great for freezing.

  • For smoothies, prep freezer bags with everything except almond milk.

  • Freeze cooked chicken cacciatore or marinated kimchi chicken separately for up to 2 months.

✅ Refrigeration Best Practices:

  • Soy-Ginger Chicken Salad, Beef & Broccoli, and Kimchi Chicken Bowls last well for 3–4 days in airtight containers.

  • Store salad components separately to keep the crunch and add dressing only before serving.

Customizing for Dietary Preferences

✅ Dairy-Free Options

  • All recipes are naturally dairy-free or easy to adapt.

  • If you usually add dairy to smoothies, opt for almond, oat, or coconut milk instead.

✅ Spice Adjustments

  • Kimchi Chicken: Reduce sambal oelek for a milder bowl.

  • Soy-Ginger Chicken: Omit or reduce ginger and add a splash of orange juice for a milder, sweeter twist.

  • Beef & Broccoli: Skip red pepper flakes for a less spicy version.

Meal Prep Efficiency Tips

✔ Batch Cook Your Proteins:
Grill or cook your Kimchi Chicken, Soy-Ginger Chicken, and Beef ahead of time and store for easy assembly.

✔ Pre-Chop Your Veggies:
Slice carrots, peppers, onions, and prep citrus segments early in the week so salads and bowls come together in minutes.

✔ Double Up on Sauces & Dressings:
Make extra soy-ginger dressing and Kimchi Chicken marinade—both can be reused on salads, stir-fries, or wraps all week long.

This week’s plan is all about bold flavor, flexible macros, and real-food convenience. Whether you’re blending smoothies on the go or digging into a nourishing warm bowl after a long day, these meals have your back.

Make it your own and tag me @happyandholistic when you prep it—I’d love to see your version! 💚

Brooke Heller
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Meal Plan Week 12