| Monday |
Egg whites & whole grain toast |
Grilled chicken quinoa bowl |
Protein shake |
Baked salmon & steamed broccoli |
| Tuesday |
Greek yogurt with berries |
Turkey breast wrap |
Almonds & a banana |
Stir-fried tofu & brown rice |
| Wednesday |
Protein pancakes & berries |
Tuna salad with mixed greens |
Low-fat cottage cheese |
Grilled shrimp & sweet potatoes |
| Thursday |
Oatmeal with whey protein |
Lean beef & brown rice bowl |
Hard-boiled eggs |
Chicken breast & green beans |
| Friday |
Avocado toast with poached eggs |
Quinoa & roasted veggies |
Trail mix (low sugar) |
Grilled cod & spinach salad |
| Saturday |
Scrambled tofu & veggie hash |
Chicken & sweet potato wrap |
Rice cakes with almond butter |
Beef stir-fry & cauliflower rice |
| Sunday |
Protein smoothie with oats |
Egg salad lettuce wraps |
Hummus with veggie sticks |
Roast turkey & roasted carrots |