Day | Time | Meal |
|---|
Monday | 7:30 AM | Greek yogurt parfait with mixed berries and granola |
| 10:00 AM | Apple slices with almond butter |
| 12:30 PM | Grilled chicken salad with balsamic vinaigrette |
| 3:00 PM | Carrot sticks with hummus |
| 6:30 PM | Baked salmon with roasted asparagus and quinoa |
| 8:30 PM | Air-popped popcorn with nutritional yeast |
Tuesday | 7:30 AM | Spinach and feta omelet with whole-grain toast |
| 10:00 AM | Cottage cheese with pineapple chunks |
| 12:30 PM | Turkey and avocado wrap with mixed greens |
| 3:00 PM | Bell pepper strips with guacamole |
| 6:30 PM | Stir-fried tofu with broccoli and brown rice |
| 8:30 PM | Low-fat string cheese with whole-grain crackers |
Wednesday | 7:30 AM | Overnight oats with chia seeds and sliced banana |
| 10:00 AM | Handful of mixed nuts |
| 12:30 PM | Quinoa salad with black beans and cilantro-lime dressing |
| 3:00 PM | Edamame pods |
| 6:30 PM | Grilled shrimp skewers with zucchini noodles and marinara sauce |
| 8:30 PM | Greek yogurt with sliced strawberries and honey |
Thursday | 7:30 AM | Whole-grain toast with avocado and poached eggs |
| 10:00 AM | Cherry tomatoes with mozzarella cheese balls |
| 12:30 PM | Lentil soup with whole-grain crackers |
| 3:00 PM | Sliced cucumber with tzatziki sauce |
| 6:30 PM | Baked chicken breast with steamed broccoli and quinoa |
| 8:30 PM | Sliced pear with cinnamon |
Friday | 7:30 AM | Whole-grain pancakes with mixed berries and Greek yogurt |
| 10:00 AM | Baby carrots with hummus |
| 12:30 PM | Grilled vegetable and quinoa salad with lemon-tahini dressing |
| 3:00 PM | Almond milk latte with dark chocolate |
| 6:30 PM | Baked cod with roasted Brussels sprouts and sweet potato wedges |
| 8:30 PM | Air-popped popcorn with garlic powder and paprika |
Saturday | 7:30 AM | Spinach and berry protein smoothie |
| 10:00 AM | Hard-boiled eggs |
| 12:30 PM | Grilled chicken wrap with avocado and mixed greens |
| 3:00 PM | Celery sticks with peanut butter |
| 6:30 PM | Beef stir-fry with brown rice |
| 8:30 PM | Cottage cheese with sliced peaches |
Sunday | 7:30 AM | Veggie scramble with eggs and spinach |
| 10:00 AM | Trail mix with dried fruit and nuts |
| 12:30 PM | Quinoa-stuffed bell peppers with a side salad |
| 3:00 PM | Sliced apple with almond butter |
| 6:30 PM | Turkey meatballs with whole-grain spaghetti and marinara sauce |
| 8:30 PM | Greek yogurt with maple syrup and cinnamon |
