Meal Plan Week 7
To Increase Protein
Add extra chicken breast to Southwest Chicken Salad for a protein boost.
Stir additional chopped chicken or salmon into Mediterranean Chopped Salad for a heartier meal.
Boost protein in Crispy Rice and Salmon Salad by adding extra salmon or a handful of shelled edamame.
To Lower Carbs
Reduce the amount of cooked rice in Crispy Rice and Salmon Salad and increase the cabbage and cucumbers instead.
Skip the elbow macaroni in Beef and Vegetable Soup and add extra green beans and cabbage.
Serve Southwest Chicken Salad over a bed of mixed greens instead of mixing in black beans and corn.
To Increase Carbs
Serve Chicken Marsala over brown rice, quinoa, or whole wheat pasta for an extra carbohydrate boost.
Add roasted sweet potatoes or extra quinoa to Sausage and Sauerkraut Bowls to increase complex carbs.
Toss additional chickpeas into Mediterranean Chopped Salad for a fiber-rich carb source.
To Adjust Fats
Reduce the feta cheese in Mediterranean Egg Bites or use reduced-fat feta to lower fat content.
Use lean ground turkey instead of beef in Beef and Vegetable Soup to reduce fat while keeping protein high.
Drizzle extra olive oil over Crispy Rice and Salmon Salad or Chinese Chicken Salad if you need more healthy fats.
Storage & Meal Prep Tips
Freezer-Friendly Meals
Beef and Vegetable Soup, Chicken Marsala, and Mediterranean Egg Bites all freeze well. Store in airtight containers for easy reheating.
Southwest Chicken Salad, Mediterranean Chopped Salad, and Chinese Chicken Salad can all be prepped ahead of time. For the salads served on greens, wait to add dressing until just before serving.
Refrigeration Best Practices
Store Crispy Rice and Salmon Salad in separate containers, keeping the dressing and crispy rice separate until serving.
Chinese Chicken Salad can be prepped in salad jars—layer ingredients with the dressing at the bottom for freshness.
Customizing for Dietary Preferences
Dairy-Free Options
Use dairy-free yogurt in Mediterranean Egg Bites and Southwest Chicken Salad if needed.
Spice Adjustments
Reduce red pepper flakes in Chinese Chicken Salad Dressing if you prefer a milder taste.
Add extra chili crisp to Crispy Rice and Salmon Salad for more heat.
Meal Prep Efficiency Tips
Batch cook chicken and rice to use in multiple meals throughout the week.
Pre-chop vegetables like bell peppers, onions, and cucumbers for easy assembly.
Double freezer-friendly recipes like Beef and Vegetable Soup for quick future meals.
This meal plan is meant to be flexible—adjust portions, swap ingredients, and make it work for your goals! Let me know how you customize it this week.
