DAY 1
Breakfast: Scrambled eggs with spinach, bell peppers, and mushrooms, whole grain toast, and a side of sliced avocado. Snack: Fresh fruit salad (e.g. apple, orange, grapes, berries). Lunch: Grilled chicken breast with mixed vegetables (e.g. broccoli, carrots, snow peas) and brown rice. Snack: Low-fat Greek yogurt with chopped nuts and a drizzle of honey. Dinner: Baked salmon with roasted sweet potatoes and steamed green beans. Snack: Air-popped popcorn with a sprinkle of herbs and spices (e.g. garlic, paprika).
DAY 2
Breakfast: Whole grain cereal with low-fat milk, sliced banana, and a handful of almonds. Snack: Carrot sticks with hummus. Lunch: Tuna salad with mixed greens, cherry tomatoes, and cucumber, dressed with olive oil and lemon juice. Snack: Fresh fruit (e.g. peach, plum, pear). Dinner: Grilled chicken kebabs with peppers, onions, and mushrooms, served with quinoa and a side salad. Snack: Low-fat string cheese with whole grain crackers.
DAY 3
Breakfast: Smoothie made with low-fat yogurt, mixed berries, and spinach. Snack: Hard-boiled egg. Lunch: Lentil soup with a side of whole grain bread. Snack: Fresh fruit (e.g. pineapple, mango, kiwi). Dinner: Grilled shrimp skewers with zucchini and tomatoes, served with brown rice. Snack: Low-fat chocolate pudding with sliced strawberries.
DAY 4
Breakfast: Avocado toast with a poached egg and a side of mixed berries. Snack: Low-fat Greek yogurt with chopped nuts and a drizzle of honey. Lunch: Turkey and cheese sandwich on whole grain bread with a side salad. Snack: Fresh fruit (e.g. pear, apple, grapes). Dinner: Baked chicken breast with roasted vegetables (e.g. carrots, Brussels sprouts, sweet potatoes). Snack: Air-popped popcorn with a sprinkle of herbs and spices (e.g. cinnamon, cumin).
DAY 5
Breakfast: Scrambled tofu with mixed vegetables (e.g. spinach, mushrooms, onions), whole grain toast, and a side of fresh fruit. Snack: Carrot sticks with hummus. Lunch: Grilled salmon with steamed green beans and quinoa. Snack: Low-fat string cheese with whole grain crackers. Dinner: Turkey meatballs with whole grain pasta and a side salad. Snack: Low-fat chocolate pudding with sliced banana.
DAY 6
Breakfast: Whole grain pancakes with fresh fruit (e.g. blueberries, raspberries) and a side of scrambled eggs. Snack: Fresh fruit salad (e.g. orange, apple, grapes). Lunch: Grilled chicken breast with mixed vegetables (e.g. zucchini, bell peppers, onions) and brown rice. Snack: Low-fat Greek yogurt with chopped nuts and a drizzle of honey. Dinner:Baked fish with roasted sweet potatoes and steamed broccoli. Snack: Air-popped popcorn with a sprinkle of herbs and spices (e.g. basil, thyme).
DAY 7
Breakfast: Steel-cut oatmeal with sliced banana and chopped walnuts, and a cup of green tea. Snack: Hard-boiled egg with a small apple. Lunch:Roasted turkey breast with a side salad of mixed greens, cherry tomatoes, and sliced avocado, dressed with olive oil and balsamic vinegar. Snack: Celery sticks with hummus. Dinner: Grilled lean steak with a side of sautéed kale and brown rice. Snack: Low-fat cottage cheese with diced pineapple.
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