Day 1
Breakfast: Overnight Oats
Ingredients: ½ cup oats, 1 cup almond milk, 1 tbsp chia
seeds, ½ cup berries, ¼ cup Greek yogurt.
Instructions: Mix all ingredients in a jar, cover, and
refrigerate overnight.
Lunch: Quinoa Salad
Ingredients: 1 cup cooked quinoa, 1 cup mixed greens, ½
cup cherry tomatoes, ½ cucumber, ½ avocado, 4 oz grilled
chicken.
Instructions: Toss all ingredients together, drizzle with olive
oil and lemon juice.
Dinner: Baked Salmon
Ingredients: 2 salmon fillets, 1 cup broccoli, 1 sweet potato.
Instructions: Bake salmon at 400°F for 12-15 mins, steam
broccoli, and bake sweet potato until tender.
Day 2
Breakfast: Scrambled Eggs
Ingredients: 2 eggs, 1 cup spinach, 1 slice whole-grain toast.
Instructions: Scramble eggs with spinach in a pan, serve
with toast.
Lunch: Turkey Wrap
Ingredients: 4 oz turkey, ½ avocado, assorted veggies,
whole-grain tortilla.
Instructions: Layer turkey and veggies in the tortilla, wrap it
up.
Dinner: Tofu Stir-Fry
Ingredients: 1 block tofu, 2 cups mixed veggies, 2 cups
brown rice.
Instructions: Sauté veggies and tofu in a pan, serve over
cooked rice.
Day 3
Breakfast: Smoothie
Ingredients: 1 cup spinach, 1 banana, 1 scoop protein
powder, 1 cup almond milk.
Instructions: Blend all ingredients until smooth.
Lunch: Lentil Soup
Ingredients: 1 cup cooked lentils, 2 cups vegetable broth, 1
carrot, 1 onion, spices.
Instructions: Sauté onion and carrot, add broth and lentils,
simmer for 20 mins.
Dinner: Shrimp Zoodles
Ingredients: 1 lb shrimp, 2 zucchinis (spiralized), 1 cup
marinara sauce.
Instructions: Sauté shrimp, add zoodles and sauce, cook
until heated through.
Day 4
Breakfast: Pancakes
Ingredients: 1 cup whole-grain pancake mix, 1 cup water,
sliced strawberries, yogurt.
Instructions: Mix pancake mix and water, cook on a skillet,
top with strawberries and yogurt.
Lunch: Chickpea Salad
Ingredients: 1 can chickpeas, 1 bell pepper, ½ cucumber, ¼
cup feta.
Instructions: Toss all ingredients together with olive oil and
vinegar.
Dinner: Baked Chicken Thighs
Ingredients: 4 chicken thighs, 1 lb Brussels sprouts, 1 cup
quinoa.
Instructions: Bake chicken at 375°F for 25-30 mins, roast
Brussels sprouts, serve with quinoa.
Day 5
Breakfast: Greek Yogurt Parfait
Ingredients: 1 cup Greek yogurt, ½ cup granola, ½ cup
mixed berries.
Instructions: Layer yogurt, granola, and berries in a bowl.
Lunch: Quinoa Black Bean Bowl
Ingredients: 1 cup cooked quinoa, 1 can black beans, ½
avocado, lime juice.
Instructions: Mix all ingredients together, season with lime
juice.
Dinner: Turkey Meatballs
Ingredients: 1 lb ground turkey, 1 cup breadcrumbs, 1 egg,
marinara sauce, pasta.
Instructions: Mix turkey, breadcrumbs, and egg; form into
balls, bake at 400°F for 20 mins, serve with pasta and sauce.
Day 6
Breakfast: Smoothie Bowl
Ingredients: 1 banana, 1 cup spinach, 1 cup almond milk,
granola, seeds.
Instructions: Blend banana, spinach, and almond milk, pour
into a bowl, top with granola and seeds.
Lunch: Stuffed Chicken Breast
Ingredients: 2 chicken breasts, 1 cup spinach, ½ cup feta,
roasted veggies.
Instructions: Stuff chicken with spinach and feta, bake at
375°F for 25-30 mins, serve with veggies.
Dinner: Vegetable Stir-Fry
Ingredients: 2 cups mixed vegetables, 1 block tofu, 2 cups
brown rice.
Instructions: Sauté veggies and tofu in a pan, serve over
cooked rice.
Day 7
Breakfast: Chia Seed Pudding
Ingredients: ¼ cup chia seeds, 1 cup almond milk, 1 banana,
honey.
Instructions: Mix chia seeds and almond milk, refrigerate
overnight, top with banana and honey.
Lunch: Grilled Veggie Wrap
Ingredients: Grilled veggies, hummus, whole-grain tortilla.
Instructions: Spread hummus on the tortilla, add grilled
veggies, and wrap.
Dinner: Fish Tacos
Ingredients: 2 fillets white fish, corn tortillas, cabbage slaw,
avocado.
Instructions: Cook fish, serve in tortillas with slaw and
avocado.
