Eating plan for 7 days

Day 1:
• Breakfast: 2 scrambled eggs with 1 slice of whole wheat toast
and 1 cup of sliced strawberries
• Snack: 1 small apple with 1 oz of almonds
• Lunch: Grilled chicken breast (4 oz) with roasted sweet potatoes
and green beans
• Snack: 1 container of Greek yogurt with honey and cinnamon
• Dinner: Baked salmon (4 oz) with quinoa and steamed broccoli
Day 2:
• Breakfast: 1 cup of oatmeal with 1 scoop of vanilla whey
protein powder and 1 sliced banana
• Snack: 1 hard-boiled egg with 1 small orange
• Lunch: Turkey and cheese sandwich (2 slices of whole wheat
bread, 2 oz of turkey, 1 slice of cheese) with baby carrots and
hummus
• Snack: 1 serving of cottage cheese with 1 chopped pear
• Dinner: Grilled pork chops (4 oz) with brown rice and roasted
Brussels sprouts
Day 3:
• Breakfast: 2 egg and cheese breakfast tacos (using small corn
tortillas) with salsa and avocado
• Snack: 1 serving of edamame
• Lunch: Tuna salad (4 oz of canned tuna, mixed with Greek
yogurt, mustard, and chopped celery) with whole wheat crackers
and baby spinach
• Snack: 1 small apple with 1 tbsp of peanut butter
• Dinner: Beef stir-fry (4 oz of beef, mixed vegetables, and brown
rice) with low-sodium soy sauce
Day 4:
• Breakfast: 1 cup of low-fat cottage cheese with sliced peaches
and a sprinkle of cinnamon
• Snack: 1 small banana with 1 oz of cashews
• Lunch: Black bean and cheese quesadilla (using small corn
tortillas) with salsa and avocado
• Snack: 1 serving of plain Greek yogurt with honey and
blueberries
• Dinner: Baked chicken thighs (4 oz) with roasted vegetables
(such as carrots, bell peppers, and onions) and brown rice
Day 5:
• Breakfast: 2 slices of whole wheat toast with 2 tbsp of peanut
butter and sliced banana
• Snack: 1 serving of turkey jerky
• Lunch: Vegetarian chili (made with beans, tomatoes, and mixed
vegetables) with whole wheat crackers and baby spinach
• Snack: 1 small apple with 1 oz of almonds
• Dinner: Baked cod (4 oz) with quinoa and steamed green beans
Day 6:
• Breakfast: 1 cup of low-fat Greek yogurt with honey, almonds,
and sliced strawberries
• Snack: 1 hard-boiled egg with 1 small orange
• Lunch: Grilled chicken salad (4 oz of chicken, mixed greens,
cherry tomatoes, and cucumber) with olive oil and balsamic vinegar
dressing
• Snack: 1 serving of edamame
• Dinner: Spaghetti squash with turkey meatballs (4 oz of turkey,
mixed with breadcrumbs and spices) and tomato sauce
Day 7:
• Breakfast: 2 egg and cheese breakfast burritos (using small
whole wheat tortillas) with salsa and avocado
• Snack: 1 small banana with 1 oz of cashews
• Lunch: Tuna sandwich (4 oz of canned tuna, mixed with Greek
yogurt, mustard, and chopped celery) with whole wheat bread and
baby spinach
• Snack: 1 serving of plain Greek yogurt with honey and
blueberries
• Dinner: Beef and vegetable stir-fry (4 oz of beef, mixed