Breakfast:

• Scrambled eggs (3 whole + 3 whites)
• Oats with berries & almond butter
• Green tea or black coffee

Snack:

• Greek yogurt (low-fat) + honey + walnuts

Lunch:

• Grilled chicken breast
• Quinoa + roasted veggies (broccoli, bell peppers, zucchini)

Snack:

• Whey protein shake + banana

Dinner:

• Baked salmon
• Sweet potato + spinach salad with olive oil

Breakfast:

• Protein pancakes (whey + oats + egg whites)
• Sliced banana + peanut butter

Snack:

• Hard-boiled eggs (2) + apple

Lunch:

• Turkey burger (lettuce bun)
• Brown rice + asparagus

Snack:

• Cottage cheese + almonds

Dinner:

• Grilled shrimp
• Couscous + arugula salad with lemon dressing

Breakfast:

• Omelette with spinach, mushrooms, feta
• Whole grain toast
• Black coffee

Snack:

• Protein smoothie (whey, almond milk, berries, chia seeds)

Lunch:

• Lean beef stir fry (with broccoli, carrots, snow peas)
• Jasmine rice

Snack:

• Rice cakes + almond butter

Dinner:

• Baked cod
• Lentils + steamed greens

Breakfast:

• Overnight oats (with protein powder, flaxseed, banana, almond milk)

Snack:

• Tuna salad lettuce wraps

Lunch:

• Chicken breast
• Sweet potato mash + green beans

Snack:

• Greek yogurt + mixed nuts

Dinner:

• Turkey meatballs
• Zucchini noodles + marinara

Breakfast:

• Scrambled tofu or eggs
• Avocado toast (whole grain)

Snack:

• Boiled eggs + baby carrots

Lunch:

• Grilled steak (lean cut)
• Wild rice + grilled veggies

Snack:

• Whey protein shake + orange

Dinner:

• Baked tilapia
• Roasted chickpeas + kale salad

• Rotate Protein Sources: Chicken, Steak, Fish, Eggs, Turkey
• Rotate Carbs: Rice, Oats, Pasta, Potatoes
• Healthy Fats: Avocado, Nuts, Olive Oil

• Rotate Protein Sources: Chicken, Steak, Fish, Eggs, Turkey
• Rotate Carbs: Rice, Oats, Pasta, Potatoes
• Healthy Fats: Avocado, Nuts, Olive Oil