Each meal is designed to be balanced and satisfying, ensuring a steady energy release throughout the day. Lunches are especially prepared to be no-cook, making them convenient for work environments.
Day 1:
Breakfast: Greek Yogurt with Mixed Berries and Almonds
- Plain Greek yogurt, mixed berries (blueberries, strawberries), a sprinkle of almonds, and a drizzle of honey.
Lunch: Turkey Wrap
- Whole wheat wrap, sliced turkey breast, mixed greens, sliced cucumbers, cherry tomatoes, and hummus.
Dinner: Grilled Chicken Breast with Quinoa Salad
- Grilled chicken breast seasoned with herbs, served with a quinoa salad (quinoa, cherry tomatoes, spinach, feta cheese, olive oil).
Day 2:
Breakfast: Oatmeal with Chopped Apples and Walnuts
- Cooked oats with chopped apples, walnuts, a sprinkle of cinnamon, and a splash of almond milk.
Lunch: Smoked Salmon Salad
- Mixed greens, smoked salmon, avocado, capers, red onions, and a lemon-dill vinaigrette.
Dinner: Turkey Meatballs with Spaghetti Squash
- Baked turkey meatballs served over roasted spaghetti squash and topped with marinara sauce.
Day 3:
Breakfast: Scrambled Eggs with Spinach and Mushrooms
- Eggs scrambled with fresh spinach, mushrooms, and a touch of garlic.
Lunch: Chicken Salad with Greek Yogurt
- Diced chicken breast mixed with Greek yogurt, celery, grapes, and walnuts; served on whole-grain bread.
Dinner: Baked Cod with Sweet Potato Fries
- Oven-baked cod fillet with a side of baked sweet potato fries and steamed broccoli.
Day 4:
Breakfast: Protein Smoothie
- Blend whey protein powder, a banana, mixed berries, spinach, and almond milk.
Lunch: Mediterranean Tuna Salad
- Canned tuna mixed with chickpeas, diced bell peppers, cucumbers, olives, and feta cheese with olive oil.
Dinner: Stir-Fried Turkey and Veggies
- Stir-fried ground turkey with broccoli, bell peppers, and carrots in a light soy sauce.
Day 5:
Breakfast: Cottage Cheese with Pineapple
- Low-fat cottage cheese served with chunks of pineapple and a sprinkle of chia seeds.
Lunch: Avocado and Shrimp Salad
- Shelled cooked shrimp, avocado, mixed greens, cherry tomatoes, and a cilantro lime dressing.
Dinner: Lemon Garlic Tilapia with Asparagus
- Baked tilapia in a lemon garlic butter sauce served with grilled asparagus.
Day 6:
Breakfast: Breakfast Burrito
- Whole wheat tortilla filled with scrambled eggs, diced bell peppers, onions, and shredded cheese.
Lunch: Caprese Chicken Sandwich
- Sliced chicken breast, fresh mozzarella, tomatoes, basil leaves, and balsamic glaze on whole grain bread.
Dinner: Turkey Chili
- Ground turkey, kidney beans, tomatoes, bell peppers, onions, and chili spices, simmered to perfection.
Day 7:
Breakfast: Chia Pudding
- Chia seeds soaked overnight in almond milk, topped with sliced bananas and a sprinkle of cinnamon.
Lunch: Greek Salad with Sardines
- Mixed greens, cucumber, tomato, olives, feta cheese, and sardines with an olive oil dressing.
Dinner: Grilled Salmon with Mixed Vegetables
- Grilled salmon fillet served with a side of roasted Brussels sprouts, carrots, and onions.
This 7-day diet plan offers a variety of flavors and nutrients, focusing on balanced macros and incorporating a range of cooking methods and ingredients to keep each meal interesting and nutritionally complete.
