DAY 1
Breakfast 2 scrambled eggs plus 1 egg white and spinach
Snack Sunflower seeds and a piece of fruit
Lunch Olive oil–massaged kale salad topped with cucumbers, bell peppers, and salmon
Snack Deli meat wrapped around asparagus spears
Dinner Grilled chicken breast over zucchini noodles and tomato sauce
DAY 2
Breakfast Cottage cheese with slivered almonds and cinnamon
Snack Sliced veggies and hummus
Lunch Stir-fry made with chicken and peppers over brown rice
Snack Sliced apple with peanut butter
Dinner Turkey tacos wrapped in lettuce and topped with a slice of avocado
DAY 3
Breakfast Egg frittatamade with tomatoes, onions, and spinach
Snack Protein shake
Lunch Grilled chicken salad with garbanzo beans, tomatoes, and tzatziki sauce
Snack Hummus and sliced veggies (bell pepper, celery)
Dinner White fish drizzled in olive oil, roasted broccoli and cauliflower
DAY 4
Breakfast Smoothie made with Greek yogurt, berries, and almond milk
Snack Sliced veggies and hummus
Lunch Open-faced turkey, veggie, and avocado sandwich on whole-wheat toast
Snack Pistachios and cubed cantaloupe
Dinner Sliced steak stir-fry over cauliflower rice
DAY 5
Breakfast Omelet made with peppers and spinach, topped with avocado slices
Snack Protein bar
Lunch Quinoa mixed with chopped veggies and cubed chicken breast, tossed with vinaigrette
Snack Carrots dipped in peanut butter
Dinner Salmon, steamed broccoli, sautéed mushrooms
DAY 6
Breakfast 2 hard-boiled eggs with blueberries
Snack Greek yogurt with sliced almonds
Lunch Mediterranean lentil salad with sun-dried tomatoes, kalamata olives, and chopped raw veggies
Snack Protein shake
Dinner Veggie and bean soup with a grilled chicken breast
DAY 7
Breakfast Greek yogurt layered with apples, cinnamon, and walnuts
Snack Hard-boiled egg and sliced avocado
Lunch Sweet potato stuffed with shredded chicken, drizzled with low-sugar barbecue sauce
Snack Hummus and veggies
Dinner Shrimp and veggie kabobs with cauliflower rice