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|------------------|-------------------------------|-----------------------------|
|      Day         |          Meal                 |           Details           |
|------------------|-------------------------------|-----------------------------|
|      Day 1       |                               |                             |
|------------------|-------------------------------|-----------------------------|
|      Breakfast   | Scrambled eggs with spinach,  | Spinach, feta cheese,       |
|                  | feta cheese, and sliced       | and sliced avocado           |
|                  | avocado                       |                             |
|------------------|-------------------------------|-----------------------------|
|      Snack       | Greek yogurt with almonds     | Handful of almonds          |
|------------------|-------------------------------|-----------------------------|
|      Lunch       | Grilled chicken breast salad  | Mixed greens, cherry        |
|                  |                               | tomatoes, cucumber,         |
|                  |                               | and vinaigrette dressing    |
|------------------|-------------------------------|-----------------------------|
|      Snack       | Carrot sticks with hummus     |                             |
|------------------|-------------------------------|-----------------------------|
|      Dinner      | Baked salmon with roasted     | Roasted asparagus and       |
|                  | asparagus and quinoa          | quinoa                      |
|------------------|-------------------------------|-----------------------------|
|  Evening Snack   | Cottage cheese with mixed     | Mixed berries               |
|                  | berries                       |                             |
|------------------|-------------------------------|-----------------------------|
|      Day 2       |                               |                             |
|------------------|-------------------------------|-----------------------------|
|      Breakfast   | Oatmeal topped with sliced    | Sliced banana, walnuts,     |
|                  | banana, walnuts, and honey    | and honey                   |
|------------------|-------------------------------|-----------------------------|
|      Snack       | Apple slices with almond       | Handful of cashews          |
|                  | butter                        |                             |
|------------------|-------------------------------|-----------------------------|
|      Lunch       | Turkey lettuce wraps with     | Lean turkey, sliced bell    |
|                  | bell peppers and avocado      | peppers, and avocado        |
|------------------|-------------------------------|-----------------------------|
|      Snack       | Greek yogurt with granola     |                             |
|------------------|-------------------------------|-----------------------------|
|      Dinner      | Grilled flank steak with      | Roasted sweet potatoes and  |
|                  | roasted sweet potatoes        | steamed broccoli             |
|------------------|-------------------------------|-----------------------------|
|  Evening Snack   | Celery sticks with peanut     |                             |
|                  | butter                        |                             |
|------------------|-------------------------------|-----------------------------|
|      Day 3       |                               |                             |
|------------------|-------------------------------|-----------------------------|
|      Breakfast   | Whole-grain toast with        | Sliced tomatoes and fruit   |
|                  | scrambled eggs and fruit      |                             |
|------------------|-------------------------------|-----------------------------|
|      Snack       | Protein shake with mixed      |                             |
|                  | berries                       |                             |
|------------------|-------------------------------|-----------------------------|
|      Lunch       | Quinoa salad with grilled     | Grilled shrimp, mixed       |
|                  | shrimp and vegetables         | vegetables, lemon vinaig-   |
|                                              | rette dressing              |
|------------------|-------------------------------|-----------------------------|
|      Snack       | Cottage cheese with pineapple |                             |
|                  | chunks                        |                             |
|------------------|-------------------------------|-----------------------------|
|      Dinner      | Baked chicken breast with     | Roasted Brussels sprouts    |
|                  | roasted Brussels sprouts      | and brown rice              |
|------------------|-------------------------------|-----------------------------|
|  Evening Snack   | Mixed nuts                    |                             |
|------------------|-------------------------------|-----------------------------|
|      Day 4       |                               |                             |
|------------------|-------------------------------|-----------------------------|
|      Breakfast   | Veggie omelet with             | Spinach, onions, and        |
|                  | spinach and avocado           | sliced avocado              |
|------------------|-------------------------------|-----------------------------|
|      Snack       | Greek yogurt with chia seeds  |                             |
|                  | and honey                     |                             |
|------------------|-------------------------------|-----------------------------|
|      Lunch       | Grilled tofu stir-fry with    | Broccoli, bell peppers,     |
|                  | vegetables and brown rice     | and brown rice              |
|------------------|-------------------------------|-----------------------------|
|      Snack       | Bell pepper slices with hummus|                             |
|------------------|-------------------------------|-----------------------------|
|      Dinner      | Baked cod with quinoa and     | Quinoa and steamed          |
|                  | steamed asparagus             | asparagus                   |
|------------------|-------------------------------|-----------------------------|
|  Evening Snack   | Hard-boiled eggs              |                             |
|------------------|-------------------------------|-----------------------------|
|      Day 5       |                               |                             |
|------------------|-------------------------------|-----------------------------|
|      Breakfast   | Smoothie with spinach,        | Almond milk, spinach,       |
|                  | banana, and protein powder    | banana, protein powder      |
|------------------|-------------------------------|-----------------------------|
|      Snack       | Apple slices with cashews      |                             |
|------------------|-------------------------------|-----------------------------|
|      Lunch       | Grilled chicken salad with    | Mixed greens, cherry        |
|                  | mixed greens and balsamic     | tomatoes, cucumber,         |
|                  | dressing                      | and balsamic dressing       |
|------------------|-------------------------------|-----------------------------|
|      Snack       | Greek yogurt with sliced      |                             |
|                  | strawberries                  |                             |
|------------------|-------------------------------|-----------------------------|
|      Dinner      | Lean beef stir-fry with       | Mixed vegetables and        |
|                  | mixed vegetables and brown    | brown rice                  |
|                  | rice                          |                             |
|------------------|-------------------------------|-----------------------------|
|  Evening Snack   | Cottage cheese with blueberries|                             |
|------------------|-------------------------------|-----------------------------|
|      Day 6       |                               |                             |
|------------------|-------------------------------|-----------------------------|
|      Breakfast   | Overnight oats with chia      | Almond milk, chia seeds,    |
|                  | seeds and mixed berries       | mixed berries, and almonds  |
|------------------|-------------------------------|-----------------------------|
|      Snack       | Carrot sticks with hummus     |                             |
|------------------|-------------------------------|-----------------------------|
|      Lunch       | Turkey and avocado wrap       | Turkey, bell peppers, and   |
|                  |                               | avocado                     |
|------------------|-------------------------------|-----------------------------|
|      Snack       | Protein bar                   |                             |
|------------------|-------------------------------|-----------------------------|
|      Dinner      | Baked salmon with quinoa      | Quinoa and roasted          |
|                  | and roasted Brussels sprouts  | Brussels sprouts            |
|------------------|-------------------------------|-----------------------------|
|  Evening Snack   | Celery sticks with almond     |                             |
|                  | butter                        |                             |
|------------------|-------------------------------|-----------------------------|
|      Day 7       |                               |                             |
|------------------|-------------------------------|-----------------------------|
|      Breakfast   | Scrambled eggs with tomatoes  | Sliced tomatoes and avocado |
|------------------|-------------------------------|-----------------------------|
|      Snack       | Greek yogurt with               |                             |
|                  | granola and berries            |                             |
|------------------|-------------------------------|-----------------------------|
|      Lunch       | Chickpea salad with            | Mixed greens, chickpeas,    |
|                  | mixed greens and lemon         | cucumber, and lemon         |
|                  | vinaigrette dressing           | vinaigrette dressing        |
|------------------|-------------------------------|-----------------------------|
|      Snack       | Apple slices with peanut       |                             |
|                  | butter                        |                             |
|------------------|-------------------------------|-----------------------------|
|      Dinner      | Grilled shrimp with quinoa     | Grilled shrimp, mixed       |
|                  | and mixed vegetables           | vegetables, and quinoa      |
|------------------|-------------------------------|-----------------------------|
|  Evening Snack   | Mixed nuts and dried fruit     |                             |
|------------------|-------------------------------|-----------------------------|

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