Day 1: Breakfast:

• Greek yogurt with mixed berries and a drizzle of honey
• 1 small bowl of oatmeal

Lunch:

• Grilled tofu or paneer (cottage cheese) with a side of quinoa
• Mixed greens salad with a light lemon dressing

Snack:

• Sliced cucumber and carrots with hummus

Dinner:

• Chickpea and vegetable curry with a small serving of brown rice

Day 2: Breakfast:

• Scrambled eggs with spinach and feta cheese (You can replace eggs with a plant-based alternative for a fully vegetarian option)
• 1 slice of whole wheat toast

Lunch:

• Lentil soup with a side of mixed vegetable salad
• 2 whole wheat chapatis (Indian bread)

Snack:

• A small bowl of mixed fruit salad

Dinner:

• Grilled mushrooms and bell peppers with a side of quinoa

Day 3: Breakfast:

• Greek yogurt with sliced bananas and chopped nuts

Lunch:

• Spinach and chickpea salad with a light lemon dressing
• Grilled tofu or paneer (cottage cheese)

Snack:

• Sliced bell peppers with hummus

Dinner:

• Vegetable stir-fry with brown rice

Day 4: Breakfast:

• Smoothie with spinach, banana, almond milk, and a scoop of protein powder (plant-based)

Lunch:

• Chickpea and vegetable curry with a small serving of brown rice
• A small bowl of cucumber raita

Snack:

• Sliced cucumber and carrots with hummus

Dinner:

• Grilled eggplant or aubergine with a side of quinoa

Day 5: Breakfast:

• Greek yogurt with mixed berries and a drizzle of honey
• 1 small bowl of oatmeal

Lunch:

• Quinoa salad with black beans, corn, and a light vinaigrette
• Grilled tofu or paneer (cottage cheese)

Snack:

• A small bowl of mixed fruit salad

Dinner:

• Chickpea and vegetable stir-fry with a side of brown rice

Day 6: Breakfast:

• Scrambled eggs with spinach and feta cheese (You can replace eggs with a plant-based alternative for a fully vegetarian option)
• 1 slice of whole wheat toast

Lunch:

• Grilled mushrooms and bell peppers with a side of quinoa
• Mixed greens salad with a light lemon dressing

Snack:

• Sliced bell peppers with hummus

Dinner:

• Vegetable curry with a small serving of brown rice

Day 7: Breakfast:

• Smoothie with spinach, banana, almond milk, and a scoop of protein powder (plant-based)

Lunch:

• Vegetable stir-fry with brown rice
• Grilled tofu or paneer (cottage cheese)

Snack:

• A small bowl of mixed fruit salad

Dinner:

• Grilled eggplant or aubergine with a side of quinoa