Prepared by

[YOUR NAME]

Email Address

[YOUR EMAIL]

Prepared for

[USER'S NAME]

Start Date

[START DATE]

End Date

[END DATE]

Monday

Breakfast

8:00 AM

Whole grain oatmeal with bananas, almonds, and honey

Low-fat Greek yogurt

-

Lunch

12:00 PM

Grilled chicken breast with quinoa and broccoli

Mixed green salad with balsamic vinaigrette

-

Snack

3:00 PM

Carrot sticks with hummus

-

-

Dinner

7:00 PM

Baked salmon with sweet potatoes and asparagus

Whole grain dinner roll

Mixed berry salad with Greek yogurt

Tuesday

Breakfast

8:00 AM

Spinach and feta omelet

Whole wheat toast

-

Lunch

12:00 PM

Lentil soup with whole grain crackers

Garden salad with light vinaigrette

-

Snack

3:00 PM

Mixed nuts

-

-

Dinner

7:00 PM

Turkey chili with cornbread and green beans

-

Sliced mango

Wednesday

Breakfast

8:00 AM

Avocado toast with poached eggs

Greek yogurt with honey and berries

-

Lunch

12:00 PM

Tofu stir-fry with brown rice and vegetables

Asian slaw with sesame dressing

-

Snack

3:00 PM

Rice cakes with almond butter

-

-

Dinner

7:00 PM

Baked tilapia with quinoa and Brussels sprouts

Whole grain dinner roll

Sliced watermelon

Thursday

Breakfast

8:00 AM

Greek yogurt parfait with granola and berries

Whole grain banana muffin

-

Lunch

12:00 PM

Chickpea salad with pita bread and clementine

-

-

Snack

3:00 PM

Cottage cheese with peaches

-

-

Dinner

7:00 PM

Grilled shrimp skewers with tabbouleh and zucchini

Whole grain garlic bread

Mixed fruit salad

Friday

Breakfast

8:00 AM

Whole grain pancakes with berries and turkey sausage

Skim milk

-

Lunch

12:00 PM

Turkey and avocado wrap with baby carrots

Kiwi fruit

-

Snack

3:00 PM

Popcorn with nutritional yeast

-

-

Dinner

7:00 PM

Baked chicken with sweet potato mash and broccoli

Whole grain dinner roll

Berry spinach salad with vinaigrette

Saturday

Breakfast

8:00 AM

Veggie and cheese omelet with English muffin

Banana

-

Lunch

12:00 PM

Quinoa salad with tortilla chips and grapes

-

-

Snack

3:00 PM

Greek yogurt with honey

-

-

Dinner

7:00 PM

Grilled steak with roasted potatoes and green beans

Whole grain garlic bread

Mixed berry salad with Greek yogurt

Sunday

Breakfast

8:00 AM

Almond butter toast with strawberries and eggs

Orange juice

-

Lunch

12:00 PM

Vegetable and lentil soup with bread and peaches

-

-

Snack

3:00 PM

Celery sticks with peanut butter

-

-

Dinner

7:00 PM

Grilled salmon with quinoa and asparagus

Whole grain dinner roll

Mixed fruit salad with Greek yogurt