Meal Plan Week 4
Adjusting Recipes for Your Macros
To Increase Protein:
Add extra ground turkey to Turkey Meatballs in Creamy Sage Sauce for a higher-protein meal.
Serve Western Omelet Egg Bites with a side of Greek yogurt or a protein shake for an additional boost.
Mix extra shredded chicken into Pesto Chicken Salad or Copycat Sweetgreen Harvest Bowl to increase protein.
To Lower Carbs/Calories:
Swap quinoa in Tikki Masala for extra steamed or roasted vegetables to reduce carbs.
Skip the wonton strips in Chopped Chicken Crunch Salad and replace them with extra crunchy veggies for a lower-calorie option.
Reduce the amount of rice in Arroz Con Pollo Verde and add extra peppers or leafy greens instead.
To Increase Carbs:
Add roasted sweet potatoes or extra quinoa to Tikka Masala with Quinoa for a complex carb boost.
Serve Turkey Meatballs in Creamy Sage Sauce with a side of whole-grain garlic bread or extra rice.
Increase the amount of rice in Arroz Con Pollo Verde for more carbohydrates.
To Adjust Fats:
Use lite coconut milk instead of full-fat coconut milk in Tikka Masala with Quinoa or Turkey Meatballs in Creamy Sage Sauce to lower fat content.
Swap ground turkey for ground chicken in meatball recipes to reduce fat.
Drizzle extra olive oil or add avocado to Copycat Sweetgreen Harvest Bowl for an extra boost of healthy fats.
Storage & Meal Prep Tips
Freezer-Friendly Meals:
Tikka Masala, Slow Cooker Beef Stew, and Turkey Meatballs in Creamy Sage Sauce freeze well. Store them in airtight containers for easy reheating.
Western Omelet Egg Bites can be frozen—just thaw in the fridge overnight and reheat in the microwave or oven.
Refrigeration Best Practices:
Keep salads like Pesto Chicken Salad and Chopped Chicken Crunch Salad undressed until serving for maximum freshness.
Store prepped ingredients separately when possible to maintain texture and flavor throughout the week.
Customizing for Dietary Preferences
Dairy-Free Options:
Use dairy-free yogurt in the Tikka Masala marinade to keep it dairy-free.
Swap parmesan in Pesto Chicken Salad for nutritional yeast or omit it entirely.
Nut-Free Adjustments:
Replace almond flour in Turkey Meatballs with gluten-free breadcrumbs.
Skip sliced almonds in Copycat Sweetgreen Harvest Bowl or use sunflower seeds instead.
Spice Adjustments:
Reduce chili powder or red pepper flakes in recipes like Tikka Masala for a milder flavor.
Add extra cayenne or sriracha if you prefer more heat in your meals.
Meal Prep Efficiency Tips
Batch cook grains like quinoa and rice to use across multiple recipes.
Pre-chop vegetables to simplify meal prep.
Double freezer-friendly recipes like beef stew for future meals.
This meal plan is designed to be flexible! Adjust portions, swap ingredients, and make it work for your needs. Let me know how you customize it this week!
