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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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