Meal Plan Week 6

Written By Brooke Heller

Adjusting Recipes for Your Macros – Weekly Meal Plan 6

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 6 to fit your nutritional needs.

To Increase Protein

  • Cut ground chicken breast with ground turkey to BBQ Turkey Meatloaf for a higher-protein option without altering the flavor.

  • Mix in additional chicken breast to White Chicken Chili to boost protein while keeping the meal balanced.

  • Serve Buffalo Chicken Salad with extra canned chicken or pair it with a hard-boiled egg on the side.

To Lower Carbs/Calories

  • Reduce the amount of white rice in Avgolemono and add extra celery or shredded chicken for volume.

  • Skip the quinoa in Mexican Beef + Quinoa and add extra bell peppers and greens instead, just note you’ll need to cut out the broth.

  • Swap the chickpeas in White Chicken Chili for extra shredded chicken and a bit more broth for a lower-carb option.

To Increase Carbs

  • Serve BBQ Turkey Meatloaf with roasted sweet potatoes or a side of rice for added energy.

  • Add more black beans to Mexican Beef + Quinoa.

  • Include a whole grain wrap or extra veggies with Buffalo Chicken Salad to make it a higher-carb meal.

To Adjust Fats

  • Use lean ground turkey instead of 93/7 turkey in BBQ Turkey Meatloaf to lower fat content just note this may alter the moisture a bit.

  • Add avocado or drizzle extra olive oil over Egg Roll in a Bowl for a healthy fat boost.

  • Swap avocado mayo for Greek yogurt in Buffalo Chicken Salad to lower fat while maintaining creaminess.

Storage & Meal Prep Tips

Freezer-Friendly Meals

  • BBQ Turkey Meatloaf, White Chicken Chili, and Instant Pot Curried Lentil Soup freeze well. Store them in airtight containers for easy reheating.

  • If you meal prep in bulk, Avgolemono can be frozen, but the texture may change slightly due to the eggs.

Refrigeration Best Practices

  • Keep Buffalo Chicken Salad and Berry Chia Pudding in separate airtight containers in the fridge for up to a week.

  • Store cooked proteins separately from sides and veggies to maintain freshness throughout the week.

Customizing for Dietary Preferences

Dairy-Free Options

  • Use dairy-free Greek yogurt in Buffalo Chicken Salad and Berry Chia Pudding for a completely dairy-free meal plan.

Spice Adjustments

  • Reduce red pepper flakes or chili powder in Mexican Beef + Quinoa and Curried Lentil Soup if you prefer a milder flavor.

  • Add extra sriracha or buffalo sauce to Egg Roll in a Bowl for more heat.

Meal Prep Efficiency Tips

  • Batch cook quinoa and rice to use across multiple meals.

  • Pre-chop vegetables ahead of time to save prep time during the week.

  • Double freezer-friendly recipes like White Chicken Chili and Curried Lentil Soup for easy 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!

Brooke Heller
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