Personalized Bio Hacking Diet

Day 1: Meal Time Food Quantity (grams) Total Calories Breakfast Greek yogurt with berries and chia seeds 150g yogurt, 50g berries, 15g chia seeds 250 Snack Carrot sticks with hummus 1 medium carrot, 30g hummus 100 Lunch Grilled chicken breast with roasted vegetables 120g chicken, 100g mixed vegetables 300 Snack Apple slices with almond butter 1 medium apple, 15g almond butter 150 Dinner Baked salmon with quinoa and steamed asparagus 120g salmon, 100g quinoa, 100g asparagus 400 Total daily calories: 1200 Day 2: Meal Time Food Quantity (grams) Total Calories Breakfast Oatmeal with banana and cinnamon 40g oats, 1 medium banana, 5g cinnamon 250 Snack Mixed nuts 30g mixed nuts 200 Lunch Turkey and vegetable stir-fry with brown rice 100g turkey, 100g mixed vegetables, 100g brown rice 350 Snack Greek yogurt with honey and sliced almonds 150g yogurt, 10g honey, 15g sliced almonds 200 Dinner Grilled shrimp skewers with quinoa and mixed greens salad 120g shrimp, 100g quinoa, 100g mixed greens 400 Total daily calories: 1400 Day 3: Meal Time Food Quantity (grams) Total Calories Breakfast Avocado and tomato toast with a poached egg 1 slice whole-grain bread, 1/2 avocado, 1/2 medium tomato, 1 poached egg 350 Snack Sliced bell pepper with guacamole 1 medium bell pepper, 30g guacamole 100 Lunch Grilled chicken and vegetable wrap 100g chicken, 1 whole-grain wrap, 50g mixed vegetables 300 Snack Orange slices with yogurt dip 1 medium orange, 50g Greek yogurt 100 Dinner Broiled cod with roasted sweet potato and sautéed spinach 120g cod, 150g sweet potato, 100g spinach 400 Total daily calories: 1250 Day 4: Meal Time Food Quantity (grams) Total Calories Breakfast Smoothie bowl with mixed berries, spinach, and almond milk 150g mixed berries, 50g spinach, 150ml almond milk 250 Snack Cottage cheese with cherry tomatoes 100g cottage cheese, 50g cherry tomatoes 100 Lunch Grilled chicken salad with mixed greens, tomatoes, and cucumber 100g chicken, 100g mixed greens, 50g cherry tomatoes, 50g cucumber 300 Snack Trail mix with dried fruit and nuts 30g trail mix 150 Meal Time Food Quantity (grams) Total Calories Dinner Baked tofu with roasted brussels sprouts and quinoa 120g tofu, 100g brussels sprouts, 100g quinoa 400 Total daily calories: 1200 Day 5: Meal Time Food Quantity (grams) Total Calories Breakfast Scrambled eggs with whole-grain toast and sliced avocado 2 eggs, 1 slice whole-grain bread, 1/2 avocado 350 Snack Greek yogurt with mixed berries 150g yogurt, 50g mixed berries 100 Lunch Turkey and vegetable soup with whole-grain crackers 150g turkey and vegetable soup, 30g whole-grain crackers 300 Snack Pear slices with almond butter 1 medium pear, 15g almond butter 150 Dinner Baked chicken with roasted sweet potato and mixed greens salad 120g chicken, 150g sweet potato, 100g mixed greens 400 Total daily calories: 1300 Day 6: Meal Time Food Quantity (grams) Total Calories Breakfast Smoothie with spinach, banana, and almond milk 1 banana, 50g spinach, 150ml almond milk 250 Snack Trail mix with dried fruit and nuts 30g trail mix 150 Lunch Grilled salmon with roasted vegetables and quinoa 120g salmon, 100g mixed vegetables, 100g quinoa 400 Snack Sliced cucumber with tzatziki dip 1 medium cucumber, 30g tzatziki 100 Dinner Turkey meatballs with zucchini noodles and marinara sauce 120g turkey meatballs, 150g zucchini noodles, 50g marinara sauce 400 Total daily calories: 1300 Day 7: Meal Time Food Quantity (grams) Total Calories Breakfast Cottage cheese and mixed berries with whole-grain toast 100g cottage cheese, 50g mixed berries, 1 slice whole-grain bread 250 Snack Carrot sticks with hummus 1 medium carrot, 30g hummus 100 Lunch Grilled chicken and vegetable kebab with quinoa 100g chicken, 100g mixed vegetables, 100g quinoa 350 Snack Peach slices with Greek yogurt 1 medium peach, 50g Greek yogurt 100 Dinner Baked cod with roasted sweet potato and mixed greens salad 120g cod, 150g sweet potato, 100g mixed greens 400 Total daily calories: 1200