Example output
Meal Plan:
Day 1
BREAKFAST: Omelette with mushrooms, spinach, and feta cheese.
Ingredients: Eggs, mushrooms, spinach, feta cheese, olive oil, salt, pepper.
Steps to Prepare:
1. Heat olive oil in a large skillet over medium-high heat.
2. Add mushrooms and cook for about 2 minutes.
3. Add spinach and cook for about 2 minutes.
4. Whisk the eggs in a bowl and season with salt and pepper.
5. Pour the egg mixture over the vegetables in the skillet and cook for about 2 minutes.
6. Sprinkle feta cheese over the omelette and cook for about 2 minutes.
7. Flip the omelette and cook for about 2 minutes.
8. Serve.
Nutrition Info: Calories 210, Fat 13g, Protein 13g, Carbs 6g.
LUNCH: Chicken and Vegetable Stir-Fry with Rice.
Ingredients: Chicken breast, carrots, bell peppers, onion, garlic, soy sauce, sesame oil, brown rice.
Steps to Prepare:
1. Heat sesame oil in a large skillet over medium-high heat.
2. Add the chicken and cook for about 5 minutes.
3. Add the carrots, bell peppers, onion, and garlic and cook for about 5 minutes.
4. Add the soy sauce and cook for about 2 minutes.
5. Serve over brown rice.
Nutrition Info: Calories 350, Fat 8g, Protein 28g, Carbs 36g.
DINNER: Baked Fish with Roasted Potatoes and Broccoli.
Ingredients: Fish fillets, potatoes, broccoli, olive oil, garlic, salt, pepper.
Steps to Prepare:
1. Preheat oven to 375 degrees F.
2. Place the potatoes and broccoli on a baking sheet and drizzle with olive oil and season with garlic, salt, and pepper.
3. Bake in preheated oven for about 30 minutes.
4. Place the fish fillets on a separate baking sheet and season with garlic, salt, and pepper.
5. Bake in preheated oven for about 15 minutes.
6. Serve.
Nutrition Info: Calories 280, Fat 8g, Protein 28g, Carbs 24g.
Snack: Greek Yogurt with Berries and Granola.
Ingredients: Greek yogurt, berries, granola.
Steps to Prepare:
1. Place Greek yogurt in a bowl.
2. Top with berries and granola.
3. Serve.
Nutrition Info: Calories 250, Fat 9g, Protein 15g, Carbs 30g.
Day 2
BREAKFAST: Avocado Toast with Egg.
Ingredients: Avocado, bread, egg, olive oil, salt, pepper.
Steps to Prepare:
1. Toast the bread in a toaster.
2. Mash the avocado with a fork and spread on the toast.
3. Heat olive oil in a skillet over medium-high heat.
4. Crack the egg into the skillet and season with salt and pepper.
5. Cook for about 2 minutes.
6. Place the egg on top of the avocado toast.
7. Serve.
Nutrition Info: Calories 250, Fat 16g, Protein 8g, Carbs 18g.
LUNCH: Baked Falafel with Hummus and Salad.
Ingredients: Falafel mix, olive oil, cucumber, tomatoes, lettuce, hummus.
Steps to Prepare:
1. Preheat oven to 375 degrees F.
2. Prepare falafel mix according to package instructions.
3. Place falafel balls on a baking sheet and drizzle with olive oil.
4. Bake in preheated oven for about 15 minutes.
5. Prepare salad by combining cucumber, tomatoes, and lettuce in a bowl.
6. Serve falafel balls with hummus and salad.
Nutrition Info: Calories 350, Fat 19g, Protein 13g, Carbs 36g.
DINNER: Fish Tacos with Pico de Gallo.
Ingredients: Fish fillets, tortillas, tomatoes, red onion, lime juice, cilantro, olive oil, salt, pepper.
Steps to Prepare:
1. Heat olive oil in a skillet over medium-high heat.
2. Add the fish fillets and season with salt and pepper.
3. Cook for about 5 minutes.
4. Prepare the pico de gallo by combining tomatoes, red onion, lime juice, and cilantro in a bowl.
5. Place the cooked fish in the tortillas and top with pico de gallo.
6. Serve.
Nutrition Info: Calories 250, Fat 10g, Protein 22g, Carbs 17g.
Snack: Apple with Almond Butter.
Ingredients: Apple, almond butter.
Steps to Prepare:
1. Slice the apple and spread almond butter on top.
2. Serve.
Nutrition Info: Calories 160, Fat 9g, Protein 3g, Carbs 19g.