Day 1
Breakfast
- Greek yogurt (150g) with a handful of fresh berries
- 1 tablespoon chia seeds
- Wholegrain toast with avocado smash ( avocado)
MidMorning Snack
- 1 small apple
- 10 almonds
Lunch
- Quinoa salad cup cooked quinoa, cherry tomatoes, cucumber, feta cheese, and lemonoliveoil dressing
- Grilled chicken breast (120g)
Afternoon Snack
- Carrot sticks with 2tbsp hummus
Dinner
- Baked salmon (150g) with dill and lemon
- Steamed broccoli and cauliflower mix
- Sweet potato mash ( cup)
Day 2
Breakfast
- Oatmeal ( cup dry oats) cooked with skim milk
- 1tbsp peanut butter, sliced banana, and a sprinkle of cinnamon
MidMorning Snack
- Greek yogurt (100g) with 1tbsp honey
Lunch
- Wholegrain wrap with turkey slices, lettuce, tomato, and mustard
- Side of mixed greens dressed with balsamic vinaigrette
Afternoon Snack
- Protein shake (whey or plantbased) with water
Dinner
- Stirfried tofu (150g) with bell peppers, snap peas, and soyginger sauce
- Brown rice ( cup cooked)
Day 3
Breakfast
- Smoothie bowl blend spinach, frozen mango, protein powder, and almond milk
- Top with granola, pumpkin seeds, and fresh kiwi slices
MidMorning Snack
- Hardboiled egg
- 1pear
Lunch
- Lentil soup (1cup)
- Side salad with mixed greens, olives, and feta
- Wholegrain roll
Afternoon Snack
- Rice cakes (2) with cottage cheese and chives
Dinner
- Grilled lean beef steak (120g)
- Quinoa tabbouleh ( cup)
- Roasted asparagus
Day 4
Breakfast
- Two scrambled eggs with spinach and mushrooms
- Wholegrain English muffin
MidMorning Snack
- Handful of mixed nuts (20g)
Lunch
- Chickpea salad chickpeas, cucumber, red onion, parsley, lemon juice, and olive oil
- Grilled halloumi (50g) on top
Afternoon Snack
- Fresh pineapple chunks (1 cup)
Dinner
- Turkey meatballs (4) in marinara sauce
- Spaghetti squash (1 cup) or wholegrain pasta ( cup)
- Side of steamed green beans
Day 5
Breakfast
- Greek parfait layers of yogurt, granola, and mixed berries
- 1tbsp flaxseed meal sprinkled on top
MidMorning Snack
- Celery sticks with 2tbsp almond butter
Lunch
- Grilled shrimp (120g) over a bed of mixed greens, mango, avocado, and limecoconut dressing
- Small portion of brown rice ( cup)
Afternoon Snack
- Lowfat cheese stick
- 5 wholegrain crackers
Dinner
- Vegetable curry with cauliflower, peas, carrots, and coconut milk
- Served with basmati rice ( cup)
- Side of cucumber raita
Day 6
Breakfast
- Protein pancakes (made with oats, egg whites, and banana)
- Top with a drizzle of pure maple syrup and fresh strawberries
MidMorning Snack
- Edamame ( cup, shelled)
Lunch
- Turkey and avocado salad mixed lettuce, sliced turkey breast, avocado, cherry tomatoes, and light ranch dressing
- Wholegrain pita on the side
Afternoon Snack
- Protein bar (200kcal, low sugar)
Dinner
- Baked cod (150g) with herb crust
- Quinoa pilaf with toasted pine nuts and dried cranberries ( cup)
- Steamed carrots and zucchini
Day 7
Breakfast
- Chia pudding made with coconut milk (3tbsp chia seeds, cup milk)
- Top with mango cubes and a sprinkle of toasted coconut
MidMorning Snack
- Orange (1 medium)
- 5 walnuts
Lunch
- Vegetable sushi rolls (6 pieces) cucumber, avocado, carrot, and brownrice sushi
- Miso soup (1 cup)
Afternoon Snack
- Lowfat ricotta ( cup) mixed with a dash of vanilla and a spoonful of berries
Dinner
- Chicken fajitas sliced chicken breast, bell peppers, onions, served with corn tortillas (2)
- Guacamole ( cup) and salsa
- Side of black beans ( cup)
Tips for Success
- Prep ahead: Cook a batch of quinoa, brown rice, or lentils at the start of the week to save time.
- Stay hydrated: Aim for at least 8 cups of water daily; herbal teas count.
- Portion control: Use the hand method a palm of protein, a fist of carbs, and a thumb of healthy fats.
- Adjust to your needs: Caloric requirements vary; increase or decrease portion sizes based on activity level.
- Listen to your body: If you feel hungry between meals, add extra veggies or a small protein snack.
