Day 1 – Monday
Breakfast: Start your day with a bowl of oatmeal and add some chopped nuts and berries for some extra nutrition. You can also drink a glass of fresh orange juice.
Snacks: Choose fresh fruits like apple, banana, or any other seasonal fruits that are rich in fiber.
Lunch: For lunch, have a whole-grain sandwich filled with avocado and fresh vegetables. If you love soup, then choose a vegetable soup with a slice of whole-grain bread.
Snacks: Choose a dairy-free yogurt and mix it with some nuts and fruits.
Dinner: For dinner, try having a grilled fish with some sweet potato. You can also make a salad of mixed greens and add some roasted chicken or tofu.
Day 2 – Tuesday
Breakfast: Start your day with a bowl of Greek yogurt topped with mixed berries and flaxseeds.
Snacks: A hard-boiled egg or a small handful of nuts make a great snack.
Lunch: For lunch, have a bowl of mixed greens and add some roasted chicken or tofu. You can also make a sandwich with hummus and vegetables.
Snacks: Air-popped popcorn and a small apple make a yummy snack.
Dinner: Try having baked salmon with quinoa and roasted vegetables.
Day 3 – Wednesday
Breakfast: Start your day with a smoothie bowl. Blend some mixed berries, Greek yogurt, and spinach together. Add some granola on top for some crunch.
Snacks: Half of an avocado filled with some hummus makes a delicious snack.
Lunch: For lunch, have a brown rice bowl filled with roasted vegetables and some grilled chicken or tofu.
Snacks: Choose some oven-baked kale chips for some extra crunch.
Dinner: For dinner, try having grilled shrimp with some asparagus and quinoa.
Day 4 – Thursday
Breakfast: Start your day with a slice of whole-grain bread toasted and topped with some almond butter and sliced banana.
Snacks: A small apple and a handful of almonds make a great snack.
Lunch: For lunch, try having a lunch bowl filled with brown rice, roasted sweet potato, and some shredded chicken or tofu.
Snacks: Choose a roasted red pepper hummus with some veggies to dip.
Dinner: Try having a roasted vegetable lasagna and a mixed green salad on the side.
Day 5 – Friday
Breakfast: Make a breakfast burrito with a whole-grain tortilla, scrambled eggs, and avocado.
Snacks: Choose a small handful of nuts and some fresh fruit.
Lunch: For lunch, have a bowl of soup and a slice of whole-grain bread or a whole-grain wrap filled with vegetables and hummus.
Snacks: Make a smoothie with some mixed berries, almond milk, Greek yogurt, and honey.
Dinner: Have grilled tofu with a bowl of brown rice and steamed vegetables.
Day 6 – Saturday
Breakfast: Make a bowl of overnight oats with some mixed nuts and fruits.
Snacks: Choose some air-popped popcorn and a small apple.
Lunch: Try having a mixed greens salad with a sliced boiled egg and some quinoa. Or you can have a vegetable wrap or sandwich with hummus.
Snacks: Choose some baby carrots and hummus for dipping.
Dinner: Make a dish of vegetable curry with some brown rice on the side.
Day 7 – Sunday
Breakfast: Make a vegetable omelet with some mushrooms, spinach, and tomatoes.
Snacks: Choose a Greek yogurt with some honey and mixed nuts.
Lunch: Try having a stuffed sweet potato with some black beans, corn, and some salsa.
Snacks: Choose some oven-roasted chickpeas for a protein-packed snack.
Dinner: Grill some fish with some roasted vegetables and quinoa on the side.
