Please note that this meal plan is a general guideline and may need to be adjusted based on your specific dietary needs and preferences.
Day 1:
Breakfast:
- 2 scrambled eggs
- 1 slice of whole-grain toast
- 1 small banana
Snack:
- 1 small apple
- 1 ounce (28g) of almonds
Lunch:
- Grilled chicken breast (4 ounces/113g)
- 1 cup of mixed green salad with vegetables (e.g., lettuce, tomatoes, cucumber)
- 2 tablespoons of vinaigrette dressing
- 1 small whole-grain roll
Snack:
- 1 cup of Greek yogurt
- 1/2 cup of mixed berries (e.g., strawberries, blueberries)
Dinner:
- Baked salmon fillet (4 ounces/113g)
- 1/2 cup of quinoa
- Steamed broccoli (1 cup)
- 1 tablespoon of olive oil
Day 2:
Breakfast:
- 1 cup of oatmeal cooked with water
- 1 tablespoon of peanut butter
- 1 small orange
Snack:
- 1 small handful of baby carrots
- 2 tablespoons of hummus
Lunch:
- Turkey breast sandwich with whole-grain bread
- Sliced turkey breast (4 ounces/113g)
- Lettuce, tomato, and cucumber slices
- Mustard or low-fat mayonnaise
- 1 small apple
Snack:
- 1 small banana
- 1 string cheese
Dinner:
- Grilled lean steak (4 ounces/113g)
- 1 medium sweet potato (baked or mashed)
- Steamed asparagus (1 cup)
Day 3:
Breakfast:
- 1 whole-wheat bagel
- 2 tablespoons of cream cheese
- 1 cup of mixed berries
Snack:
- 1 small handful of grapes
- 1 ounce (28g) of walnuts
Lunch:
- 1 cup of lentil soup
- Spinach salad with cherry tomatoes, cucumbers, and feta cheese (2 tablespoons)
- 1 small whole-grain roll
Snack:
- 1 small orange
- 1 hard-boiled egg
Dinner:
- Grilled chicken breast (4 ounces/113g)
- 1/2 cup of brown rice
- Steamed green beans (1 cup)
- 1 tablespoon of soy sauce
Day 4:
Breakfast:
- Veggie omelette (2 eggs) with mushrooms, bell peppers, and onions
- 1 slice of whole-grain toast
- 1 small apple
Snack:
- 1 small handful of cherry tomatoes
- 2 tablespoons of hummus
Lunch:
- Tuna salad with mixed greens, cherry tomatoes, and cucumber
- 4 ounces (113g) of canned tuna (in water)
- 1 tablespoon of light mayonnaise or Greek yogurt
- 1 small whole-grain roll
Snack:
- 1 small pear
- 1 ounce (28g) of almonds
Dinner:
- Baked cod fillet (4 ounces/113g)
- 1/2 cup of quinoa
- Steamed carrots and peas (1 cup)
- 1 tablespoon of olive oil
Day 5:
Breakfast:
- 1 cup of Greek yogurt
- 1/2 cup of granola
- 1 small banana
Snack:
- 1 small handful of baby carrots
- 2 tablespoons of hummus
Lunch:
- Grilled chicken breast (4 ounces/113g)
- 1 cup of mixed greens with cherry tomatoes and cucumbers
- 2 tablespoons of vinaigrette dressing
- 1 small whole-grain roll
Snack:
- 1 small orange
- 1 string cheese
Dinner:
- Baked tofu (4 ounces/113g)
- Stir-fried vegetables (bell peppers, broccoli, carrots) with 1 tablespoon of sesame oil
- 1/2 cup of brown rice
Day 6:
Breakfast:
- 1 cup of oatmeal cooked with water
- 1 tablespoon of almond butter
- 1 small orange
Snack:
- 1 small handful of grapes
- 1 ounce (28g) of walnuts
Lunch:
- Turkey breast sandwich with whole-grain bread
- Sliced turkey breast (4 ounces/113g)
- Lettuce, tomato, and cucumber slices
- Mustard or low-fat mayonnaise
- 1 small apple
Snack:
- 1 small banana
- 1 hard-boiled egg
Dinner:
- Grilled salmon fillet (4 ounces/113g)
- 1 medium sweet potato (baked or mashed)
- Steamed asparagus (1 cup)
Day 7:
Breakfast:
- 2 scrambled eggs
- 1 slice of whole-grain toast
- 1 small banana
Snack:
- 1 small apple
- 1 ounce (28g) of almonds
Lunch:
- 1 cup of lentil soup
- Spinach salad with cherry tomatoes, cucumbers, and feta cheese (2 tablespoons)
- 1 small whole-grain roll
Snack:
- 1 small orange
- 1 string cheese
Dinner:
- Grilled lean steak (4 ounces/113g)
- 1/2 cup of quinoa
- Steamed green beans (1 cup)
- 1 tablespoon of soy sauce
Remember to drink plenty of water throughout the day and adjust portion sizes according to your individual needs. Additionally, you can incorporate additional snacks or modify the meal plan based on your preferences and any dietary restrictions you may have.
