This plan includes breakfast, lunch, dinner, and snacks, focusing on high-protein and low-carb foods to keep you full and energized throughout the day.
Day 1
Breakfast:
- Scrambled Eggs with Spinach and Feta
- 2 eggs
- 1 cup fresh spinach
- 1 ounce feta cheese
- 1 teaspoon olive oil
- Calories: 220, Carbs: 4g, Protein: 18g
Snack
- Almonds
- 1 ounce (about 23 almonds)
- Calories: 160, Carbs: 6g, Protein: 6g
Lunch
- Grilled Chicken Salad
- 4 ounces grilled chicken breast
- 2 cups mixed greens (lettuce, spinach, arugula)
- 1/2 cup cherry tomatoes
- 1/4 avocado
- 1 tablespoon olive oil and vinegar dressing
- Calories: 350, Carbs: 8g, Protein: 34g
Snack
- Greek Yogurt with Berries
- 1/2 cup plain Greek yogurt
- 1/4 cup mixed berries (strawberries, blueberries, raspberries)
- Calories: 100, Carbs: 10g, Protein: 10g
Dinner
- Baked Salmon with Asparagus
- 4 ounces salmon fillet
- 1 cup asparagus
- 1 teaspoon olive oil
- 1 teaspoon lemon juice
- Calories: 370, Carbs: 5g, Protein: 32g
Day 2
Breakfast:
- Greek Yogurt Parfait
- 1/2 cup plain Greek yogurt
- 1 tablespoon chia seeds
- 1/4 cup raspberries
- 1 teaspoon honey
- Calories: 200, Carbs: 18g, Protein: 14g
Snack:
- Celery with Peanut Butter
- 2 stalks celery
- 1 tablespoon natural peanut butter
- Calories: 100, Carbs: 6g, Protein: 4g
Lunch:
- Tuna Salad Lettuce Wraps
- 1 can tuna packed in water (drained)
- 1 tablespoon mayonnaise
- 1/4 avocado, diced
- 1/4 cup diced cucumber
- 1/4 cup diced bell pepper
- Romaine lettuce leaves
- Calories: 300, Carbs: 5g, Protein: 28g
Snack:
- Hard-Boiled Eggs
- 2 hard-boiled eggs
- Calories: 140, Carbs: 2g, Protein: 12g
Dinner:
- Beef Stir-Fry with Broccoli
- 4 ounces lean beef (sliced thin)
- 1 cup broccoli florets
- 1/2 cup bell peppers
- 1 tablespoon soy sauce
- 1 teaspoon sesame oil
- Calories: 360, Carbs: 10g, Protein: 30g
Day 3
Breakfast:
- Avocado and Egg Breakfast Bowl
- 1/2 avocado
- 1 poached egg
- 1 tablespoon salsa
- Calories: 250, Carbs: 12g, Protein: 9g
Snack:
- String Cheese
- 1 piece of string cheese
- Calories: 80, Carbs: 1g, Protein: 7g
Lunch:
- Chicken and Vegetable Skewers
- 4 ounces chicken breast
- 1 cup mixed vegetables (zucchini, bell pepper, cherry tomatoes)
- 1 tablespoon olive oil
- Calories: 350, Carbs: 10g, Protein: 32g
Snack:
- Cottage Cheese with Cucumber
- 1/2 cup low-fat cottage cheese
- 1/2 cup cucumber slices
- Calories: 100, Carbs: 5g, Protein: 11g
Dinner:
- Stuffed Bell Peppers
- 1 bell pepper
- 4 ounces ground turkey
- 1/4 cup diced tomatoes
- 1/4 cup shredded mozzarella cheese
- Calories: 370, Carbs: 12g, Protein: 34g
Day 4
Breakfast:
- Protein Smoothie
- 1 scoop protein powder
- 1/2 cup almond milk
- 1/4 cup spinach
- 1/4 cup frozen berries
- Calories: 200, Carbs: 15g, Protein: 20g
Snack:
- Walnut
- 1 ounce
- Calories: 180, Carbs: 4g, Protein: 4g
Lunch
- Turkey Lettuce Wraps
- 4 ounces sliced turkey breast
- Romaine lettuce leaves
- 1/4 avocado
- 1 tablespoon mustard
- Calories: 250, Carbs: 5g, Protein: 28g
Snack:
- Bell Pepper Strips with Hummus
- 1 bell pepper
- 2 tablespoons hummus
- Calories: 100, Carbs: 10g, Protein: 4g
Dinner:
- Pork Chops with Cauliflower Mash
- 4 ounces pork chop
- 1 cup cauliflower mash (cauliflower, butter, salt, pepper)
- Calories: 370, Carbs: 10g, Protein: 32g
Day 5
Breakfast:
- Veggie Omelette
- 2 eggs
- 1/4 cup bell peppers
- 1/4 cup mushrooms
- 1/4 cup spinach
- 1 tablespoon shredded cheese
- Calories: 220, Carbs: 6g, Protein: 18g
Snack:
- Cherry Tomatoes with Mozzarella
- 1 cup cherry tomatoes
- 1 ounce mozzarella cheese
- Calories: 120, Carbs: 6g, Protein: 7g
Lunch:
- Shrimp Salad
- 4 ounces cooked shrimp
- 2 cups mixed greens
- 1/2 avocado
- 1 tablespoon olive oil and lemon juice dressing
- Calories: 350, Carbs: 8g, Protein: 28g
Snack:
- Cucumber Slices with Cream Cheese
- 1/2 cucumber
- 2 tablespoons cream cheese
- Calories: 100, Carbs: 5g, Protein: 4g
Dinner:
- Chicken Stir-Fry with Zoodles
- 4 ounces chicken breast
- 1 cup zucchini noodles (zoodles)
- 1/2 cup bell peppers
- 1 tablespoon soy sauce
- 1 teaspoon sesame oil
- Calories: 350, Carbs: 10g, Protein: 30g
Day 6
Breakfast
Chia Seed Pudding
1/4 cup chia seeds
1 cup unsweetened almond milk
1/4 cup berries
Calories: 200, Carbs: 15g, Protein: 6g
Snack
Pumpkin Seeds
1 ounce
Calories: 160, Carbs: 4g, Protein: 8g
Lunch:
Egg Salad
2 hard-boiled eggs
1 tablespoon mayonnaise
1/4 avocado, diced
Romaine lettuce leaves
Calories: 250, Carbs: 5g, Protein: 12g
Snack
Mixed Nuts
1 ounce
Calories: 160, Carbs: 6g, Protein: 5g
Dinner
Grilled Steak with Brussels Sprouts
4 ounces steak
1 cup Brussels sprouts
1 teaspoon olive oil
Calories: 370, Carbs: 8g, Protein: 32g
Day 7
Breakfast
Smoothie Bowl
1/2 cup plain Greek yogurt
1/4 cup berries
1 tablespoon almond butter
Calories: 250, Carbs: 18g, Protein: 14g
Snack
Olives
10 large olives
-Calories: 50, Carbs: 2g, Protein: 1g
Lunch
Chicken Caesar Salad
4 ounces grilled chicken breast
2 cups romaine lettuce
1 tablespoon Caesar dressing
1 tablespoon grated Parmesan cheese
Calories: 300, Carbs: 8g, Protein: 32g
Snack
Pistachios
1 ounce
Calories: 160, Carbs:
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