• Breakfast: Scrambled eggs with spinach and whole-grain toast

• Lunch: Grilled chicken salad with mixed greens, tomatoes, cucumbers, and balsamic vinaigrette

• Dinner: Baked salmon with quinoa and steamed broccoli

• Snacks: Greek yogurt with berries

• Breakfast: Oatmeal with almond butter, chia seeds, and sliced banana

• Lunch: Turkey and avocado wrap with a side of carrot sticks

• Dinner: Stir-fried tofu with mixed vegetables and brown rice

• Snacks: Handful of almonds

• Breakfast: Smoothie with spinach, banana, protein powder, and almond milk

• Lunch: Quinoa and chickpea bowl with cucumbers, olives, and feta cheese

• Dinner: Grilled steak with sweet potato fries and green beans

• Snacks: Apple slices with peanut butter

Protein

Chicken breast, salmon, tofu, turkey

Grains

Whole-grain bread, quinoa, brown rice, oats

Vegetables

Spinach, broccoli, mixed greens, tomatoes, cucumbers, carrots, sweet potatoes, green beans

Fruits

Bananas, berries, apple

Dairy & Alternatives

Greek yogurt, almond milk, feta cheese

Nuts & Seeds

Almonds, chia seeds, peanut butter

Condiments

Balsamic vinaigrette, olive oil

Breakfast

2 eggs, 1 slice of toast, 1 cup of spinach

Lunch

4 oz grilled chicken, 1 cup mixed greens, 1 tbsp dressing

Dinner

5 oz salmon, ½ cup quinoa, 1 cup broccoli

Snacks

1 cup Greek yogurt, ½ cup berries, 1 handful almonds

Breakfast:

Lunch:

• Calories: 350

• Protein: 20g

• Carbs: 30g

• Fats: 18g

• Calories: 400

• Protein: 35g

• Carbs: 25g

• Fats: 20g

Dinner:

Snacks:

• Calories: 450

• Protein: 40g

• Carbs: 40g

• Fats: 18g

• Calories: 200

• Protein: 10g

• Carbs: 20g

• Fats: 10g