Monday
Breakfast
Lunch
Snack
Dinner
1 cup of oatmeal topped with sliced banana and a sprinkle of cinnamon.
1 cup of low-fat milk or a dairy-free alternative.
1 small apple.
Grilled chicken breast salad with mixed greens, cherry tomatoes, cucumbers, and a light vinaigrette dressing.
A side of quinoa or brown rice.
A handful of raw almonds or walnuts.
A small serving of low-fat Greek yogurt.
Baked salmon with lemon and herbs.
Steamed broccoli and carrots.
1/2 cup of cooked whole wheat pasta or a whole grain roll.
- Breakfast: Approximately 350-400 calories
- Lunch: Approximately 500-550 calories
- Snack: Approximately 150-200 calories
- Dinner: Approximately 550-600 calories
Tuesday
Breakfast
Lunch
Snack
Dinner
2 scrambled eggs with spinach and diced tomatoes.
Whole-grain toast with a thin spread of avocado.
1 cup of fresh orange juice.
Whole grain wrap with hummus, sliced cucumbers, bell peppers, and shredded lettuce.
A side of baby carrots.
Sliced melon (watermelon, cantaloupe, or honeydew).
Grilled lean steak or tofu (for vegetarians/vegans).
Baked sweet potato.
Steamed green beans.
- Breakfast: Approximately 350-400 calories
- Lunch: Approximately 500-550 calories
- Snack: Approximately 50-100 calories
- Dinner: Approximately 550-600 calories
Wednesday
Breakfast
Lunch
Snack
Dinner
Smoothie made with frozen berries, spinach, low-fat yogurt or a plant-based alternative, and a splash of almond milk.
1 small kiwi.
Quinoa salad with black beans, diced bell peppers, cherry tomatoes, and cilantro.
Dressing made from lime juice and a small amount of olive oil.
A handful of whole-grain crackers with hummus.
Baked chicken or tempeh (for vegetarians/vegans) with a teriyaki glaze.
Stir-fried mixed vegetables (broccoli, bell peppers, snap peas, and mushrooms) with a light soy sauce.
- Breakfast: Approximately 300-350 calories
- Lunch: Approximately 500-550 calories
- Snack: Approximately 150-200 calories
- Dinner: Approximately 550-600 calories
Thursday
Breakfast
Lunch
Snack
Dinner
Greek yogurt parfait with layers of mixed berries and granola.
1 small orange.
Lentil soup with plenty of vegetables (carrots, celery, onions).
A side of whole-grain bread.
Sliced cucumber with a small portion of cottage cheese or a dairy-free alternative.
Grilled shrimp skewers or grilled tofu (for vegetarians/vegans).
Quinoa pilaf with sautéed spinach and cherry tomatoes.
- Breakfast: Approximately 300-350 calories
- Lunch: Approximately 500-550 calories
- Snack: Approximately 100-150 calories
- Dinner: Approximately 550-600 calories
Friday
Breakfast
Lunch
Snack
Dinner
Whole-grain pancakes topped with sliced strawberries and a drizzle of honey or maple syrup.
1 cup of low-fat milk or a dairy-free alternative.
Chickpea salad with cucumber, cherry tomatoes, red onions, and feta cheese (optional).
A side of whole-grain pita bread.
A handful of mixed nuts and dried fruits.
Baked cod with a lemon-dill sauce.
Steamed asparagus and cauliflower.
- Breakfast: Approximately 350-400 calories
- Lunch: Approximately 500-550 calories
- Snack: Approximately 150-200 calories
- Dinner: Approximately 550-600 calories
Saturday
Breakfast
Lunch
Snack
Dinner
Avocado toast on whole-grain bread.
A small handful of mixed berries.
Grilled vegetable and goat cheese wrap.
A side of sliced cucumber with a lemon and mint dressing.
A small apple with a tablespoon of almond butter.
Turkey or vegetable (for vegetarians/vegans) chili with beans, tomatoes, onions, and bell peppers.
A side of mixed green salad.
- Breakfast: Approximately 350-400 calories
- Lunch: Approximately 500-550 calories
- Snack: Approximately 100-150 calories
- Dinner: Approximately 550-600 calories
Sunday
Breakfast
Lunch
Snack
Dinner
Veggie omelette made with mushrooms, bell peppers, and spinach.
Whole-grain toast.
Whole-grain pasta salad with cherry tomatoes, artichoke hearts, olives, and a light vinaigrette dressing.
A handful of whole-grain crackers with guacamole.
Grilled chicken or tempeh (for vegetarians/vegans) with a lemon-herb marinade.
Roasted sweet potatoes and Brussels sprouts.
- Breakfast: Approximately 350-400 calories
- Lunch: Approximately 500-550 calories
- Snack: Approximately 100-150 calories
- Dinner: Approximately 550-600 calories
General Tips
- Stay Hydrated: Drink plenty of water throughout the day to maintain hydration.
- Portion Control: Pay attention to portion sizes to avoid overeating.
- Limit Processed Foods: Choose whole, unprocessed foods whenever possible.
- Snack Wisely: Opt for fruits, nuts, and yogurt as healthy snack options.
- Balanced Nutrients: Ensure your meals include a balance of protein, healthy fats, complex carbohydrates, and plenty of vegetables and fruits.
