Meal Planner

Day 1 Breakfast: 2 whole-wheat toast with 1 teaspoon of peanut butter, a banana, and 1 cup of plain Greek yogurt Snack: ¼ cup of nuts and a small apple Lunch: 4 ounces of grilled chicken over a bed of spinach and kale salad with 1 tablespoon of olive oil and balsamic vinegar Snack: 1 cup of carrot and celery sticks with ¼ cup of hummus Dinner: 4 ounces of baked salmon with a side of roasted asparagus and Brussels sprouts Day 2 Breakfast: 2 scrambled eggs cooked in 1 teaspoon of olive oil, ½ cup of oatmeal with a dash of cinnamon, and a small orange Snack: A handful of almonds and 1 cup of blueberries Lunch: 4 ounces of grilled turkey over a salad of romaine lettuce, cucumber, and tomatoes with 1 tablespoon of olive oil and lemon juice Snack: 1 cup of apples slices with 1 tablespoon of peanut butter Dinner: 4 ounces of seared salmon over a bed of quinoa with green beans Day 3 Breakfast: 1 cup of plain Greek yogurt with ½ cup of granola, ½ cup of blackberries, and 1 tablespoon of honey Snack: A handful of walnuts and 1 cup of strawberries Lunch: 4 ounces of grilled chicken over a bed of mixed greens with 1 tablespoon of olive oil and balsamic vinegar Snack: 1 slice of whole-wheat toast with 1 teaspoon of almond butter Dinner: 4 ounces of baked cod over a bed of brown rice with steamed broccoli Day 4 Breakfast: 3 scrambled eggs cooked in 1 teaspoon of olive oil, ½ cup of oatmeal with a dash of cinnamon, and a small banana Snack: 1 cup of celery sticks with 2 tablespoons of hummus Lunch: 4 ounces of grilled turkey over a salad of romaine lettuce, cucumber, and tomatoes with 1 tablespoon of olive oil and lemon juice Snack: A handful of almonds and 1 cup of raspberries Dinner: 4 ounces of baked cod over a bed of quinoa with roasted carrots Day 5 Breakfast: 2 slices of whole-wheat toast with 1 teaspoon of almond butter, a small apple, and 1 cup of plain Greek yogurt Snack: ¼ cup of nuts and 1 cup of blueberries Lunch: 4 ounces of grilled chicken over a bed of mixed greens with 1 tablespoon of olive oil and balsamic vinegar Snack: 1 cup of carrot and celery sticks with 2 tablespoons of hummus Dinner: 4 ounces of seared salmon over a bed of quinoa with steamed green beans Day 6 Breakfast: 1 cup of plain Greek yogurt with ½ cup of granola, ½ cup of blackberries, and 1 tablespoon of honey Snack: A handful of walnuts and 1 cup of strawberries Lunch: 4 ounces of grilled turkey over a bed of spinach and kale salad with 1 tablespoon of olive oil and lemon juice Snack: 1 slice of whole-wheat toast with 1 teaspoon of peanut butter Dinner: 4 ounces of baked cod over a bed of brown rice with roasted asparagus and Brussels sprouts Day 7 Breakfast: 2 scrambled eggs cooked in 1 teaspoon of olive oil, ½ cup of oatmeal with a dash of cinnamon, and a small orange Snack: A handful of almonds and 1 cup of raspberries Lunch: 4 ounces of grilled chicken over a bed of mixed greens with 1 tablespoon of olive oil and balsamic vinegar Snack: 1 cup of apples slices with 1 tablespoon of almond butter Dinner: 4 ounces of seared salmon over a bed of quinoa with roasted carrots