Breakfast:

• Scrambled eggs (3 eggs + 2 whites)
• Oatmeal with berries and chia seeds

Snack:

• Greek yogurt (plain, low-fat) + almonds

Lunch:

• Grilled chicken breast
• Quinoa + steamed broccoli + olive oil drizzle

Snack (pre-workout):

• Apple + 1 tbsp peanut butter

Dinner (post-workout):

• Baked salmon
• Sweet potato + asparagus

Breakfast:

• Protein smoothie (whey, banana, spinach, almond milk, peanut butter)

Snack:

• Cottage cheese + cucumber slices

Lunch:

• Turkey lettuce wraps with avocado and tomato
• Side of roasted carrots

Snack:

• Hard-boiled eggs (2)

Dinner:

• Stir-fried chicken with brown rice and mixed veggies

Breakfast:

• Whole grain toast + avocado + poached eggs
• Black coffee or green tea

Snack:

• Protein bar (low sugar, high protein)

Lunch:

• Tuna salad with olive oil dressing + mixed greens

Snack:

• Hummus + baby carrots

Dinner:

• Grilled lean beef
• Roasted Brussels sprouts + couscous

Breakfast:

• Greek yogurt parfait with granola and fruit

Snack:

• Banana + handful of walnuts

Lunch:

• Grilled chicken or tempeh wrap (whole wheat) + side salad

Snack:

• Protein shake

Dinner:

• Shrimp stir-fry with zucchini noodles or cauliflower rice

Breakfast:

• Egg white omelette with spinach, mushrooms, and feta

Snack:

• Low-fat cheese sticks + cherry tomatoes

Lunch:

• Turkey burger (no bun)
• Sweet potato fries (baked) + coleslaw (light dressing)

Snack:

• Rice cakes + almond butter

Dinner:

• Grilled fish tacos with slaw (lettuce wraps instead of tortilla)

Breakfast:

• Smoothie bowl with protein powder, frozen berries, almond butter, and granola

Snack:

• Boiled edamame + sea salt

Lunch:

• Chicken quinoa bowl with avocado, black beans, corn, and salsa

Snack:

• Protein shake + few dark chocolate squares

Dinner:

• Turkey meatballs with zucchini noodles + marinara

Breakfast:

• High-protein pancakes (oats + banana + eggs + protein powder) + blueberries

Snack:

• Greek yogurt + flaxseeds

Lunch:

• Grilled chicken Caesar salad (light dressing)

Snack:

• Mixed nuts + apple slices

Dinner:

• Baked cod or lentils
• Wild rice + green beans