Meal Plan Week 3

Adjusting Recipes for Your Macros

To Increase Protein:

• Add extra ground chicken or turkey to recipes like the Sticky Asian Meatballs or Chicken Meatballs in Roasted Red Pepper Sauce.

• Serve Taco Egg Bites with a side of plain Greek yogurt or a protein shake for a protein boost.

To Lower Carbs/Calories:

• Replace rice in recipes like Sticky Asian meatballs or Creamy Sausage and Tomato Pasta with cauliflower rice or zucchini noodles.

• Skip tortillas in the fajita-inspired dishes and serve the ingredients over greens for a lower-carb option.

To Increase Carbs:

• Add roasted sweet potatoes or additional rice to meals like the Buffalo Chicken Cauliflower Bowls or Sticky Asian Meatballs for a hearty boost of complex carbs.

• Serve Creamy Sausage and Tomato Pasta with a slice of whole-grain garlic bread for extra carbs.

To Adjust Fats:

• Use reduced-fat cheese or light coconut milk in recipes like Creamy Sausage and Tomato Pasta to lower fat content or swap ground chicken or turkey for beef in recipes like Sticky Asian Meatballs or Creamy Sausage and Tomato Pasta.

• Drizzle olive oil over salads or bowls or add avocado like Buffalo Chicken Cauliflower Bowls for extra healthy fats if needed.

Storage Tips for Meal Prep

Freezer-Friendly Meals:

• Recipes like Taco Egg Bites, Chicken Meatballs in Roasted Red Pepper Sauce, and Spicy Chicken Meatballs with Pineapple-Coconut Rice freeze well. Store them in airtight containers or freezer bags for long-term storage.

  • Sticky Asian Meatballs can also be frozen, but for best results wait to prepare the rice and broccoli until just before serving.

Refrigeration Best Practices:

• Keep bowls like the Buffalo Chicken Cauliflower Bowls undressed until serving to maintain freshness.

• Most recipes will stay fresh in the fridge for 4-5 days.

Pro Tip:
Label containers with meal names, preparation dates, and reheating instructions to save time during the week.

Customizing Recipes for Preferences or Allergies

Dairy-Free Options:

• Substitute dairy-free yogurt or plant-based cream in recipes like the Taco Egg Bites or any yogurt-based sauces.

Nut-Free Adjustments:

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

Spice Levels:

• Reduce chili powder or hot sauce in recipes like Buffalo Chicken Bowls for a milder flavor. Add cayenne or sriracha if you enjoy extra heat in dishes like Sticky Asian Meatballs.

Meal Prep Tips and Tricks

Streamline Prep Steps:

• Batch-cook proteins like ground meat and rice to save time across recipes.

• Pre-chop vegetables like bell peppers, onions, and broccoli to simplify assembly later.

Maximize Leftovers:

• Double recipes like Salsa Verde Chicken Soup or Sticky Asian Meatballs to enjoy throughout the week or freeze for later.

• Use leftover roasted red pepper sauce on pasta, roasted vegetables, or as a spread for sandwiches.

Efficient Prep Days:

• Start the week with freezer-friendly recipes like Taco Egg Bites or Sticky Asian Meatballs, and save fresh dishes like salads for later in the week to maintain their texture.

Final Thoughts

The Week 3 Meal Plan is here to simplify your week while keeping meals flavorful, balanced, and easy to prep. With a few tweaks, you can customize the recipes to meet your nutritional needs and taste preferences. Whether you’re prepping for the week or stocking your freezer, this plan will keep you on track and stress-free.

Check out the attached meal plan for the recipes, grocery list, and macros. Let me know how you customize this week’s plan to fit your goals!