| Monday |
Oats with whey protein & banana |
Grilled chicken breast with brown rice & broccoli |
Greek yogurt with almonds |
Salmon with quinoa & asparagus |
| Tuesday |
Scrambled eggs with whole grain toast |
Beef stir-fry with sweet potatoes |
Protein shake & rice cakes |
Chicken thighs with lentils & spinach |
| Wednesday |
Cottage cheese with berries & oats |
Grilled turkey burger (no bun) & mixed veggies |
Boiled eggs & banana |
Tilapia with brown rice & green beans |
| Thursday |
Protein pancakes with peanut butter |
Chicken breast with whole grain pasta |
Tuna with crackers |
Beef steak with mashed sweet potatoes & broccoli |
| Friday |
Avocado toast & boiled eggs |
Grilled salmon with couscous & kale |
Protein bar & apple |
Ground turkey chili with quinoa |
| Saturday |
Egg white omelette with veggies |
Chicken breast with brown rice & green beans |
Whey protein shake with banana |
Grilled beef kabobs with roasted potatoes |
| Sunday |
Protein smoothie (whey, oats, banana, peanut butter) |
Turkey meatballs with quinoa & spinach |
Hard-boiled eggs & mixed nuts |
Grilled chicken with wild rice & steamed veggies |