Here’s a 7-day meal plan for four college students (two males and two females) with three

meals per
day, including snacks. Make sure to avoid carrots in the meals:

Day 1:

• Breakfast:
o Scrambled eggs with spinach and cheese
o Whole wheat toast
o Sliced strawberries on the side
o Milk or almond milk (1 cup per person)
• Lunch:
o Turkey and avocado wrap with lettuce and tomato
o Side of cucumber slices and cherry tomatoes
o Yogurt parfait with granola and mixed berries
• Dinner:
o Baked salmon
o Quinoa pilaf with mixed vegetables
o Steamed broccoli
o Glass of milk or almond milk (1 cup per person)

Day 2:

• Breakfast:
o Greek yogurt with honey and sliced bananas
o Whole grain cereal
o Orange slices
• Lunch:
o Veggie stir-fry with tofu or chicken
o Brown rice
o Side salad with mixed greens and vinaigrette dressing
• Dinner:
o Beef stir-fry with bell peppers, onions, and broccoli
o Brown rice
o Glass of milk or almond milk (1 cup per person)

Day 3:

• Breakfast:
o Whole grain pancakes with maple syrup
o Mixed berry smoothie with spinach
• Lunch:
o Black bean and corn salad with cilantro-lime dressing
o Whole wheat pita bread
o Side of sliced cucumber and cherry tomatoes
• Dinner:
o Beef tacos with whole wheat tortillas, lettuce, tomato, cheese, and salsa
o Side of corn on the cob
 o Glass of milk or almond milk (1 cup per person)

Day 4:

• Breakfast:
o Scrambled eggs with diced ham and cheese
o Whole grain toast
o Orange slices
• Lunch:
o Chicken Caesar salad with whole wheat croutons
o Sliced cucumbers and cherry tomatoes
• Dinner:
o Veggie and bean burritos with whole wheat tortillas
o Side of corn and black bean salad
o Glass of milk or almond milk (1 cup per person)

Day 5:

• Breakfast:
o Breakfast burritos with scrambled eggs, black beans, salsa, and cheese in whole wheat
tortillas
o Glass of milk or almond milk (1 cup per person)
• Lunch:
o Spinach and feta stuffed chicken breast
o Quinoa salad with mixed vegetables
• Dinner:
o Beef stir-fry with broccoli and bell peppers
o Brown rice
o Glass of milk or almond milk (1 cup per person)

Day 6:

• Breakfast:
o Greek yogurt parfait with granola and mixed berries
o Glass of milk or almond milk (1 cup per person)
• Lunch:
o Turkey and cheese sandwiches on whole wheat bread
o Side of sliced cucumbers and cherry tomatoes
• Dinner:
o Beef and broccoli stir-fry with rice noodles
o Glass of milk or almond milk (1 cup per person)

Day 7:

• Breakfast:
o Whole grain oatmeal with sliced bananas and almonds
o Mixed berry smoothie with spinach
• Lunch:
o Veggie and hummus wraps with whole wheat tortillas
o Side of sliced bell peppers and cherry tomatoes
• Dinner:
o Beef chili with kidney beans, tomatoes, and spices
o Side of whole wheat bread
o Glass of milk or almond milk (1 cup per person)