Day 1:
Breakfast: Greek yogurt with mixed berries and a drizzle of honey. Snack: Apple slices with almond butter. Lunch: Grilled chicken breast with roasted vegetables and quinoa. Snack: Carrot sticks with hummus. Dinner: Baked salmon with steamed broccoli and brown rice. Snack: Low-fat cottage cheese with cucumber slices.
Day 2: Breakfast: Oatmeal with sliced banana and a teaspoon of chia seeds. Snack: Mixed nuts (almonds, walnuts, and pistachios). Lunch: Veggie wrap with whole-grain tortilla, filled with roasted vegetables, avocado, and hummus. Snack: Greek yogurt with diced cucumber and a pinch of dill. Dinner: Grilled tofu with stir-fried vegetables and brown rice. Snack: Sliced watermelon.
Day 3: Breakfast: Spinach and mushroom omelette made with egg whites and topped with salsa. Snack: Edamame beans. Lunch: Lentil soup with a side of mixed greens salad with balsamic vinaigrette. Snack: Low-fat string cheese. Dinner: Grilled shrimp with roasted asparagus and quinoa. Snack: Fresh berries (strawberries, blueberries, and raspberries).
Day 4: Breakfast: Whole-grain toast with smashed avocado and a poached egg. Snack: Baby carrots with hummus. Lunch: Grilled chicken salad with mixed greens, tomatoes, cucumbers, and a light dressing. Snack: Greek yogurt with sliced almonds and a sprinkle of cinnamon. Dinner: Baked cod with roasted Brussels sprouts and sweet potatoes. Snack: Air-popped popcorn.
Day 5: Breakfast: Greek yogurt with sliced peaches and a drizzle of honey. Snack: Mixed nuts (cashews, almonds, and pecans). Lunch: Veggie burger with lettuce, tomato, onion, and mustard, served with a side of roasted vegetables. Snack: Fresh fruit salad (melon, pineapple, and grapes). Dinner: Grilled steak with steamed green beans and quinoa. Snack: Cottage cheese with pineapple chunks.
Day 6: Breakfast: Overnight chia seed pudding with almond milk, topped with fresh berries. Snack: Hard-boiled eggs. Lunch: Quinoa salad with roasted vegetables, feta cheese, and balsamic vinaigrette. Snack: Sliced cucumber with tzatziki sauce. Dinner: Grilled chicken breast with roasted cauliflower and brown rice. Snack: Low-fat yogurt with diced mango.
Day 7: Breakfast: Whole-grain waffles with almond butter and sliced bananas. Snack: Apple slices with peanut butter. Lunch: Veggie wrap with whole-grain tortilla, filled with black beans, roasted vegetables, and salsa. Snack: Baby carrots with ranch dressing (made with Greek yogurt). Dinner: Baked fish (salmon or cod) with roasted vegetables and quinoa. Snack: Fresh fruit of your choice.
