Meal Plan Week 9
This week's meal plan is packed with balanced, nourishing meals, but everyone has different needs! Whether you want to increase protein, adjust carbs, or modify fats, here’s how to tailor the plan to fit your goals.
To Increase Protein
Add extra chicken breast to Arroz Con Pollo Verde for a higher-protein meal.
Stir in more ground beef to Sweet & Sour Meatballs for an additional protein boost.
Mix in extra chicken to Salsa Verde Chicken Soup for a heartier portion.
To Lower Carbs
Reduce the amount of rice in Arroz Con Pollo Verde and add extra bell peppers and carrots instead.
Skip the bagel thins in Breakfast Sandwiches and wrap the eggs and sausage in lettuce or serve over greens.
Swap out cashews in Sheet Pan Cashew Chicken for extra bell peppers to cut down on carbs.
To Increase Carbs
Serve Sweet & Sour Meatballs over quinoa or brown rice to boost carb intake.
Add roasted sweet potatoes as a side for Pesto Chicken Salad to make it a higher-carb meal.
Pair Curried Lentil Soup with sourdough toast for an extra energy boost.
To Adjust Fats
Reduce the cheese in Breakfast Sandwiches or use a lower-fat version to cut fat.
Swap ground beef for lean ground turkey in Sweet & Sour Meatballs to reduce fat content.
Drizzle extra olive oil over Pesto Chicken Salad for a healthy fat boost.
Storage & Meal Prep Tips
✅ Freezer-Friendly Meals
Sweet & Sour Meatballs, Curried Lentil Soup, Breakfast Sandwiches, and Salsa Verde Chicken Soup all freeze well. Store in airtight containers for easy reheating.
✅ Refrigeration Best Practices
Pesto Chicken Salad and Sheet Pan Cashew Chicken can be prepped ahead and stored for up to 3 days. Wait to add dressing to prevent sogginess.
Customizing for Dietary Preferences
✅ Dairy-Free Options
Use dairy-free cheese in Breakfast Sandwiches if needed.
Swap Greek yogurt for coconut yogurt in Pesto Chicken Salad for a dairy-free option.
✅ Spice Adjustments
Reduce red pepper flakes in Curried Lentil Soup if you prefer a milder taste.
Add extra jalapeño or chili flakes to Salsa Verde Chicken Soup for a spicier kick.
Meal Prep Efficiency Tips
✔ Batch cook chicken and use it in multiple meals throughout the week.
✔ Pre-chop vegetables like onions, bell peppers, and carrots for quicker meal assembly.
✔ Double freezer-friendly meals like Curried Lentil Soup for easy grab-and-go options later.
This meal plan is designed to be flexible—swap ingredients, adjust portions, and make it work for your goals! Let me know how you’re customizing it this week.
