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: Stu]ed Chicken Breast
• Ingredients: 2 chicken breasts, 1 cup spinach, ½ cup feta, roasted
veggies.
• Instructions: Stu] 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.
