Day 1
- Breakfast : Greek yogurt with mixed berries and sunflower seeds
- Lunch : Grilled chicken salad with spinach, avocado, and olive oil dressing
- Dinner : Baked salmon with roasted artichokes
- Snacks : Handful of almonds, green tea
Day 2
- Breakfast : Spinach and egg omelet with tomatoes
- Lunch : Couscous bowl with grilled chicken and mixed vegetables
- Dinner : Lean beef stir-fry with bell peppers and broccoli
- Snacks : Apple, herbal tea
Day 3
- Breakfast : Oats or oatmeal with berries and cinnamon
- Lunch : Lentil soup with kale or spinach and grilled or baked chicken
- Dinner : Baked fish with roasted vegetables
- Snacks : Carrots with hummus, green tea
Day 4
- Breakfast : Smoothie with spinach, banana, and plant-based protein or added to glass of Kefir
- Lunch : Chick-pea salad with mixed greens (parsley, shallots, spinach)
- Dinner : Vegetarian chili with beans
- Snacks : Walnuts or peanuts, cucumber slices
Day 5
- Breakfast : Sourdough or multi-grain toast with poached eggs
- Lunch : Chickpea and vegetable curry
- Dinner : Grilled chicken with asparagus
- Snacks : Strawberries, green tea
Day 6
- Breakfast : Bowl of berries, Greek Yogurt
- Lunch : Tuna salad with mixed greens
- Dinner : Vegetable stir-fry
- Snacks : Orange, green tea
Day 7
- Breakfast : Hardboiled eggs with olives
- Lunch : Grilled vegetable and tuna
- Dinner : Baked fish with roasted zucchini
- Snacks : Almonds, herbal tea
Tips:
- Add fresh herbs such as parsley, rosemary, mint, shallots for extra health benefits.
- Add spices like curcumin/turmeric, chili peppers to help spice up dishes.
- Use garlic and onions for taste (except if you notice they cause bloating and gas).
- Make the protein menu item as the largest serving.
- Keep meal portions moderate.
- Stop eating before getting that “too full” feeling.
