Day 1: High-Protein Start

Breakfast: Scrambled Eggs with Avocado Toast

• Ingredients:

  • 2 eggs
  • 1 slice whole-grain bread
  • ½ avocado, mashed
  • Salt, pepper, and chili flakes

• Instructions:

  1. Scramble eggs in a non-stick pan.
  2. Toast bread and top with mashed avocado.
  3. Add eggs and season to taste.

Lunch: Grilled Chicken Salad

• Ingredients:

  • 1 grilled chicken breast, sliced
  • 2 cups mixed greens
  • Cherry tomatoes, cucumber, and red onion
  • Olive oil and lemon dressing

• Instructions:

  1. Combine greens and vegetables.
  2. Top with chicken and drizzle with dressing.

Dinner: Baked Salmon with Quinoa and Veggies

• Ingredients:

  • 1 salmon fillet
  • ½ cup cooked quinoa
  • Steamed broccoli and carrots
  • Lemon wedges

• Instructions:

  1. Bake salmon at 400°F (200°C) for 12–15 minutes.
  2. Serve with quinoa and vegetables.

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Day 2: Mediterranean Focus

Breakfast: Greek Yogurt Parfait

• Ingredients:

  • 1 cup Greek yogurt
  • ½ cup granola
  • Mixed berries

• Instructions:

  1. Layer yogurt, granola, and berries in a glass.

Lunch: Hummus and Veggie Wrap

• Ingredients:

  • 1 whole-grain wrap
  • 3 tbsp hummus
  • Spinach, carrots, cucumber, and bell peppers

• Instructions:

  1. Spread hummus on wrap and add vegetables.
  2. Roll and slice in half.

Dinner: Chicken Stir-Fry

• Ingredients:

  • 1 chicken breast, diced
  • 1 cup mixed stir-fry vegetables
  • 2 tbsp soy sauce
  • Brown rice

• Instructions:

  1. Stir-fry chicken and vegetables in olive oil.
  2. Add soy sauce and serve with brown rice.

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Day 3: Plant-Based Focus

Breakfast: Smoothie Bowl

• Ingredients:

  • 1 banana
  • ½ cup almond milk
  • ½ cup spinach
  • 1 tbsp peanut butter

• Instructions:

  1. Blend ingredients and pour into a bowl.
  2. Top with granola and chia seeds.

Lunch: Lentil and Quinoa Salad

• Ingredients:

  • ½ cup cooked lentils
  • ½ cup cooked quinoa
  • Chopped cucumbers, tomatoes, and parsley
  • Olive oil and lemon dressing

• Instructions:

  1. Toss ingredients together with dressing.

Dinner: Stuffed Bell Peppers

• Ingredients:

  • 2 bell peppers, halved
  • 1 cup cooked rice
  • Black beans, corn, and salsa

• Instructions:

  1. Stuff peppers with rice and beans.
  2. Bake at 375°F (190°C) for 20 minutes.