Day | Meal Type | Food Items and Portion Sizes | Nutritional Information | Dietary Goals |
|---|
Monday | Breakfast | Whole grain cereal (1 cup) with milk (1 cup) | Carbs: 50g, Protein: 10g, Fat: 5g | Boost morning energy |
| Snack 1 | Apple slices (1 medium) with peanut butter (2 tbsp) | Carbs: 30g, Protein: 5g, Fat: 10g | Increase fruit intake |
| Lunch | Turkey sandwich (1 sandwich) with lettuce and tomato | Carbs: 40g, Protein: 25g, Fat: 10g | Balanced meal for concentration |
| Snack 2 | Carrot sticks (1 cup) with hummus (3 tbsp) | Carbs: 15g, Protein: 3g, Fat: 7g | Healthy afternoon snack |
| Dinner | Baked chicken (1 serving) with broccoli (1 cup) and rice (1 cup) | Carbs: 60g, Protein: 35g, Fat: 12g | Recovery and muscle repair |
Tuesday | Breakfast | Yogurt (1 cup) with granola (1/2 cup) and berries | Carbs: 45g, Protein: 15g, Fat: 8g | Sustained energy throughout morning |
| Snack 1 | Orange segments (1 orange) | Carbs: 20g, Protein: 1g, Fat: 0g | Vitamin C boost |
| Lunch | Pasta (1 cup) with marinara sauce (1/2 cup) and salad (1 cup) | Carbs: 70g, Protein: 10g, Fat: 15g | Balanced carbohydrates |
| Snack 2 | Cheese sticks (2 sticks) | Carbs: 2g, Protein: 12g, Fat: 10g | Protein boost |
| Dinner | Stir-fried tofu (1 cup) with mixed vegetables (1 cup) | Carbs: 25g, Protein: 20g, Fat: 15g | Plant-based protein intake |
Wednesday | Breakfast | Smoothie with spinach and banana (1 smoothie) | Carbs: 35g, Protein: 5g, Fat: 2g | Nutrient-rich start |
| Snack 1 | Trail mix (1/4 cup) | Carbs: 15g, Protein: 5g, Fat: 10g | Healthy fats and energy |
| Lunch | Chicken wrap (1 wrap) with veggies | Carbs: 45g, Protein: 20g, Fat: 12g | Balanced meal for focus |
| Snack 2 | Yogurt (1 cup) with fruit (1/2 cup) | Carbs: 30g, Protein: 6g, Fat: 5g | Sweet and protein-rich snack |
| Dinner | Spaghetti (1 serving) with meat sauce | Carbs: 75g, Protein: 20g, Fat: 18g | Comfort meal with protein |
Thursday | Breakfast | Oatmeal (1 cup) with nuts (1 tbsp) and honey (1 tbsp) | Carbs: 55g, Protein: 8g, Fat: 12g | Fiber and protein start |
| Snack 1 | Celery sticks (1 cup) with cream cheese (2 tbsp) | Carbs: 5g, Protein: 3g, Fat: 8g | Low-calorie crunchy snack |
| Lunch | Quinoa salad (1 cup) with chickpeas | Carbs: 40g, Protein: 12g, Fat: 10g | Light, protein-rich meal |
| Snack 2 | Fruit smoothie (1 smoothie) | Carbs: 30g, Protein: 2g, Fat: 1g | Hydrating and energizing |
| Dinner | Grilled fish (1 serving) with sweet potatoes (1 cup) | Carbs: 45g, Protein: 30g, Fat: 8g | Omega-3 and complex carbs |
Friday | Breakfast | Whole grain toast (2 slices) with avocado (1/2) | Carbs: 30g, Protein: 6g, Fat: 15g | Healthy fats and fiber |
| Snack 1 | Banana (1 banana) | Carbs: 27g, Protein: 1g, Fat: 0g | Quick energy |
| Lunch | Beef stir-fry (1 serving) with vegetables | Carbs: 35g, Protein: 25g, Fat: 15g | Protein and vegetable balance |
| Snack 2 | Popcorn (1 cup) | Carbs: 10g, Protein: 2g, Fat: 6g | Low-calorie, filling snack |
| Dinner | Chicken curry (1 serving) with rice | Carbs: 65g, Protein: 30g, Fat: 20g | Spicy and satisfying |
Saturday | Breakfast | Whole grain pancakes (2) with syrup (2 tbsp) | Carbs: 60g, Protein: 8g, Fat: 12g | Enjoyable, energy-boosting |
| Snack 1 | Mixed nuts (1/4 cup) | Carbs: 10g, Protein: 5g, Fat: 15g | Healthy fats and protein |
| Lunch | Veggie burger (1 patty) with a side salad | Carbs: 35g, Protein: 20g, Fat: 12g | Nutrient-dense and filling |
| Snack 2 | Greek yogurt (1 cup) with honey (1 tbsp) | Carbs: 25g, Protein: 10g, Fat: 5g | Sweet and creamy protein |
| Dinner | Baked salmon (1 serving) with quinoa (1 cup) and asparagus (1 cup) | Carbs: 40g, Protein: 35g, Fat: 15g | High in protein and omega-3 |
Sunday | Breakfast | Smoothie bowl with granola (1 bowl) | Carbs: 50g, Protein: 10g, Fat: 8g | Refreshing and nutrient-rich |
| Snack 1 | Sliced cucumber with hummus (1/2 cup) | Carbs: 8g, Protein: 3g, Fat: 7g | Crisp and hydrating |
| Lunch | Chicken Caesar salad (1 serving) | Carbs: 20g, Protein: 30g, Fat: 15g | Flavorful and protein-rich |
| Snack 2 | Apple with almond butter (1 apple, 2 tbsp) | Carbs: 30g, Protein: 4g, Fat: 10g | Sweet and satisfying |
| Dinner | Stir-fried shrimp (1 serving) with vegetables and rice (1 cup) | Carbs: 50g, Protein: 25g, Fat: 12g | Light, balanced dinner |
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