Meal Plan Week 8

To Increase Protein

• Add extra chicken breast to Citrus Herb Chicken & Rice Bake for a higher-protein meal.

• Stir in extra ground beef to Mediterranean Beef Stir Fry to boost protein content.

• Mix in more smoked salmon or a handful of shelled edamame to Smoked Salmon Cobb Salad for added protein.

To Lower Carbs

• Reduce the amount of rice in Citrus Herb Chicken & Rice Bake and add extra bell peppers.

• Skip the pasta in Broccoli Pasta Salad and increase the broccoli and cherry tomatoes.

• Serve Dense Bean Salad over a bed of greens instead of including chickpeas and white beans.

To Increase Carbs

• Serve Mediterranean Beef Stir Fry over quinoa, rice, or whole wheat couscous for a carb boost.

• Add roasted sweet potatoes or an extra serving of pasta to Broccoli Pasta Salad.

• Serve Sardine & White Bean Patties on toasted sourdough for extra carbs.

To Adjust Fats

• Reduce the mozzarella cheese in Broccoli Pasta Salad or use a lower-fat version to cut fat.

• Swap ground beef for lean ground turkey in Mediterranean Beef Stir Fry to reduce fat.

• Drizzle extra olive oil over Smoked Salmon Cobb Salad if you need more healthy fats.

Storage & Meal Prep Tips

✅ Freezer-Friendly Meals

• Mediterranean Beef Stir Fry, Country Breakfast Bowls, Broccoli Pasta Salad, and Citrus Herb Chicken & Rice Bake all freeze well. Store in airtight containers for easy reheating.

• Smoked Salmon Cobb Salad and Dense Bean Salad can both be prepped ahead of time—just wait to add dressing until serving.

✅ Refrigeration Best Practices

• Sardine & White Bean Patties can be made ahead and stored for up to 3 days in an airtight container.

Customizing for Dietary Preferences

✅ Dairy-Free Options

• Use dairy-free yogurt in Sardine & White Bean Patties dressing if needed.

✅ Spice Adjustments

• Reduce Aleppo pepper flakes in Citrus Herb Chicken & Rice Bake if you prefer a milder taste.

• Add extra chili crisp to Mediterranean Beef Stir Fry for a spicier kick.

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 quick meal assembly.
✔ Double freezer-friendly meals like Broccoli Pasta Salad for quick future meals.

This 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.