Breakfast: Savory Omelette with Toast and a Side of Fruit Ingredients: 3 eggs Splash of milk (optional, for fluffiness) Handful of chopped spinach 2–3 cherry tomatoes, halved A bit of cheese (cheddar or mozzarella) 1 slice whole grain toast (with butter or olive oil) Half an apple or a few slices of orange Why this? Eggs keep you full thanks to their protein and fat combo. Spinach and tomatoes add nutrients and freshness. Toast gives you steady carbs, and fruit adds a sweet, juicy contrast without sugar overload. It’s a cozy and energizing breakfast to anchor your day. Lunch: Chicken and Quinoa Power Bowl Ingredients: 1 chicken thigh or breast (grilled or pan-cooked) 1/2 cup cooked quinoa Roasted or steamed veggies: bell peppers, zucchini, broccoli Olive oil + lemon juice dressing (or a yogurt-based garlic sauce) Sprinkle of seeds (sunflower or pumpkin) or crushed nuts Why this? It’s dense in all the right ways: protein from chicken, fiber and minerals from quinoa, healthy fats from oil and seeds. The roasted veggies add volume and comfort without heaviness. Satisfying, colorful, and keeps hunger away for hours. Dinner: Hearty Lentil and Beef Stew with a Slice of Sourdough Ingredients: Ground beef (or stew chunks) – 100–150g Brown or green lentils – 1/3 cup dry Chopped carrots, celery, and onion Garlic, bay leaf, thyme (dried herbs are fine) Tomato paste or chopped tomatoes Olive oil 1 slice of sourdough or rustic bread (for dipping) Why this? Combining lentils with beef gives you both slow-digesting carbs and deep umami protein. The stew is warming, filling, and budget-friendly. Bread on the side is for soul satisfaction — because sometimes a stew needs a friend to scoop it up. Optional Snack (if hungry) Greek Yogurt with a Spoon of Peanut Butter and a Few Dark Chocolate Chips 1/2 cup plain Greek yogurt 1 tsp peanut butter 1–2 squares dark chocolate, chopped Why this? Creamy, rich, and hits both sweet and salty cravings. Protein and fat help with satiety, and it feels like dessert without a sugar crash. It’s your “I’m still kinda hungry but don’t want a full meal” lifesaver.