Meal Plan Week 5
Adjusting Recipes for Your Macros – Weekly Meal Plan 5
Meal planning isn’t one-size-fits-all! Whether you’re looking to increase protein, lower carbs, or adjust fats, this guide will help you customize Weekly Meal Plan 5 to fit your nutritional needs.
To Increase Protein:
Add extra ground chicken to Butter Chicken Meatballs to boost protein while keeping the meal balanced.
Serve Sesame Ginger Chicken Cabbage Bowls with an extra serving of shredded chicken and/or edamame.
Mix additional chicken breast into Vietnamese Chicken Salad for a higher protein option.
To Lower Carbs/Calories:
Reduce the amount of white rice in Cabbage Roll Soup and add extra cabbage or carrots for volume.
Skip the crispy potatoes in Big Mac Bowls and swap them for extra romaine lettuce or sautéed mushrooms.
Serve Basil Mahi Mahi with Asparagus with steamed greens instead of rice or grains.
To Increase Carbs:
Add roasted sweet potatoes or extra white rice to Cabbage Roll Soup for a complex carb boost.
Serve Big Mac Bowls with a toasted whole wheat bun or additional roasted potatoes for more carbohydrates.
Pair Butter Chicken Meatballs with a side of quinoa or naan for extra energy.
To Adjust Fats:
Swap ground beef for lean ground turkey or chicken in Cabbage Roll Soup for a lower-fat option.
Drizzle extra olive oil or add avocado to Vietnamese Chicken Salad for a boost of healthy fats.
Storage & Meal Prep Tips
Freezer-Friendly Meals:
Cabbage Roll Soup and Butter Chicken Meatballs freeze well. Store them in airtight containers for easy reheating.
Mediterranean Breakfast Burritos can be frozen—just thaw in the fridge overnight and reheat in the microwave or oven.
Refrigeration Best Practices:
Keep salads like Vietnamese Chicken 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:
Swap butter for ghee or avocado oil in Butter Chicken Meatballs to keep them dairy-free.
Use dairy-free yogurt in any dressings or sauces that call for Greek yogurt.
Nut-Free Adjustments:
Replace panko breadcrumbs in meatball recipes with a nut-free gluten-free alternative.
Skip peanuts in Vietnamese Chicken Salad or use sunflower seeds instead.
Spice Adjustments:
Reduce curry powder or red pepper flakes in recipes like Butter Chicken Meatballs 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 rice to use across multiple meals.
Pre-chop vegetables ahead of time to simplify meal prep.
Double freezer-friendly recipes like Cabbage Roll Soup 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!
