Day 1:

• Breakfast: Scrambled eggs with spinach and whole-grain toast.
• Mid-Morning Snack: Greek yogurt with a handful of mixed berries.
• Lunch: Grilled chicken breast with quinoa and roasted vegetables.
• Afternoon Snack: Sliced turkey or chicken with cucumber.
• Dinner: Baked salmon with sweet potato wedges and steamed broccoli.

Day 2:

• Breakfast: Omelette with mushrooms, tomatoes, and feta cheese.
• Mid-Morning Snack: Cottage cheese with pineapple chunks.
• Lunch: Shrimp stir-fry with brown rice and assorted vegetables.
• Afternoon Snack: Handful of mixed nuts.
• Dinner: Beef or turkey meatballs with zucchini noodles and tomato sauce.

Day 3:

• Breakfast: Smoked salmon on a whole-grain bagel with cream cheese.
• Mid-Morning Snack: A small bowl of mixed berries.
• Lunch: Turkey or chicken salad with mixed greens, cherry tomatoes, and avocado.
• Afternoon Snack: Hummus with carrot and celery sticks.
• Dinner: Grilled cod fish with quinoa and asparagus.

Day 4:

• Breakfast: Protein smoothie with whey protein, almond milk, and banana.
• Mid-Morning Snack: Handful of almonds and dried apricots.
• Lunch: Chicken and vegetable wrap with a whole wheat tortilla.
• Afternoon Snack: Greek yogurt with a drizzle of honey.
• Dinner: Baked tilapia with lemon and herb seasoning, served with roasted Brussels sprouts.

Day 5:

• Breakfast: Whole grain toast with avocado and poached eggs.
• Mid-Morning Snack: Sliced apple with peanut butter.
• Lunch: Beef or chicken fajitas with bell peppers, onions, and salsa.
• Afternoon Snack: A small bowl of mixed berries.
• Dinner: Grilled lamb chops with quinoa and grilled vegetables.

Day 6:

• Breakfast: Breakfast burrito with scrambled eggs, black beans, and salsa.
• Mid-Morning Snack: Cottage cheese with sliced peaches.
• Lunch: Tuna salad with mixed greens, cherry tomatoes, and olives.
• Afternoon Snack: Mixed nuts and dried apricots.
• Dinner: Stir-fried shrimp with broccoli and brown rice.

Day 7:

• Breakfast: Bacon and egg breakfast muffins with whole grain English muffins.
• Mid-Morning Snack: Greek yogurt with a handful of granola.
• Lunch: Chicken Caesar salad with romaine lettuce, grilled chicken, croutons, and Caesar dressing.
• Afternoon Snack: Turkey jerky or lean beef jerky.
• Dinner: Grilled steak with sweet potato fries and sautéed spinach.

Remember to adjust portion sizes based on individual needs, stay hydrated, and include regular physical activity for optimal results. If you have any health concerns or specific dietary requirements, it’s advisable to consult with a nutritionist or healthcare professional.