Day Meal Ingredients

Overnight oats with 1/2 cup rolled oats, 1/2 cup unsweetened almond milk,
1 Breakfast 1/2 cup plain Greek yogurt, 1 scoop protein powder, 1 tablespoon chia seeds,
and 1/2 cup mixed berries
1 Snack 1 small apple and 1/4 cup almonds
Grilled chicken salad with 3 ounces grilled chicken, 1 cup mixed greens, 1/2
cup cherry tomatoes, 1/4 cup sliced carrots, 1/4 cup diced cucumber, 1/4 cup
1 Lunch diced red bell pepper, 1/4 cup chickpeas, and 2 tablespoons balsamic
vinaigrette
1 Snack 1 small pear and 1/4 cup string cheese

1 Dinner Baked salmon with 3 ounces baked salmon, 1 cup roasted asparagus, 1/2 cup
quinoa, and 1 tablespoon lemon juice
Scrambled eggs with 2 large eggs, 1/4 cup diced bell pepper, 1/4 cup diced
2 Breakfast onion, 1/4 cup diced tomato, and 1 slice whole grain toast

2 Snack 1/2 cup sliced strawberries and 1/4 cup low-fat cottage cheese

Turkey and avocado wrap with 3 ounces sliced turkey, 1/4 avocado, 1/4 cup
2 Lunch shredded lettuce, 1/4 cup diced tomato, and 1 whole grain wrap

2 Snack 1 small carrot and 1/4 cup hummus

Slow cooker beef and broccoli with 3 ounces sliced beef, 1 cup broccoli
2 Dinner florets, 1/2 cup diced onion, 1/2 cup diced bell pepper, 1/4 cup low-sodium
beef broth, and 1 tablespoon soy sauce
Smoothie with 1/2 cup unsweetened almond milk, 1/2 cup plain Greek
3 Breakfast yogurt, 1 scoop protein powder, 1 small banana, 1/2 cup frozen berries, and 1
tablespoon chia seeds
3 Snack 1 small orange and 1/4 cup edamame
Grilled cheese and tomato soup with 1 whole grain grilled cheese sandwich
3 Lunch and 1 cup tomato soup
3 Snack 1 small apple and 1/4 cup peanuts

3 Dinner Grilled chicken and vegetables with 3 ounces grilled chicken, 1 cup roasted
vegetables (such as zucchini, bell peppers, and onions), and 1/2 cup quinoa

Avocado toast with 2 slices whole grain bread, 1/4 avocado, 1 hard-boiled
4 Breakfast egg, and 1/4 cup diced tomato

4 Snack 1 small pear and 1/4 cup string cheese

Tuna salad with 3 ounces tuna, 1/4 cup diced red onion, 1/4 cup diced celery,
4 Lunch 1/4 cup diced apple, and 2 tablespoons low-fat mayonnaise on 1 whole grain
roll
4 Snack 1/2 cup sliced bell peppers and 1/4 cup hummus

4 Dinner Slow cooker lentil soup with 1 cup lentil soup, 1/2 cup brown rice, and 1/2
cup mixed vegetables
Banana protein pancakes with 1/2 cup whole wheat flour, 1 scoop protein
5 Breakfast powder, 1 large egg, 1/2 cup unsweetened almond milk, 1 small banana, and
1 teaspoon baking powder
5 Snack 1 small carrot and 1/4 cup hummus

5 Lunch Quinoa and black bean salad with 1/2 cup quinoa, 1/2 cup black beans,

5 Snack 1 small apple and 1/4 cup peanuts

5 Dinner Slow cooker chicken fajitas with 3 ounces shredded chicken, 1/2 cup diced
bell pepper, 1/2 cup diced onion, 1/4 cup salsa, and 1 whole grain tortilla
 Whole grain waffles with 1/2 cup whole grain waffle mix, 1/2 cup
6 Breakfast unsweetened almond milk, 1 large egg, and 1/2 small banana

6 Snack 1 small pear and 1/4 cup string cheese

Chicken Caesar salad with 3 ounces grilled chicken, 1 cup romaine lettuce, 1/2
6 Lunch cup cherry tomatoes, 1/4 cup shaved Parmesan, and 2 tablespoons Caesar
dressing
6 Snack 1/2 cup sliced cucumbers and 1/4 cup hummus
Slow cooker BBQ pulled pork with 3 ounces BBQ pulled pork, 1/2 cup
6 Dinner
coleslaw, and 1 whole grain roll

7 Breakfast Greek yogurt parfait with 1/2 cup plain Greek yogurt, 1/2 cup mixed berries,
and 1/4 cup granola
7 Snack 1 small carrot and 1/4 cup hummus

Whole grain pasta with vegetables and tomato sauce with 1/2 cup whole
7 Lunch grain pasta, 1/2 cup mixed vegetables, and 1/2 cup tomato sauce

7 Snack 1 small apple and 1/4 cup almonds

Grilled vegetable and tofu skewers with 3 ounces tofu, 1 cup mixed grilled
7 Dinner vegetables (such as bell peppers, zucchini, and onions), and 1/2 cup quinoa