VEGETARAIN
Day 1:
- Breakfast: Smoothie with spinach, banana, almond milk, and a scoop of protein powder.
- Mid-Morning Snack: Greek yogurt with mixed berries.
- Lunch: Quinoa salad with chickpeas, cherry tomatoes, cucumbers, and feta cheese.
- Afternoon Snack: Hummus with carrot and celery sticks.
- Dinner: Lentil curry with brown rice and a side of steamed broccoli.
Day 2:
- Breakfast: Oatmeal topped with sliced fruits (e.g., apples or berries) and chia seeds.
- Mid-Morning Snack: Handful of mixed nuts.
- Lunch: Whole wheat wrap with black beans, veggies, salsa, and a dollop of Greek yogurt.
- Afternoon Snack: Sliced apple with almond butter.
- Dinner: Stir-fried tofu with quinoa and a variety of colorful vegetables.
Day 3:
- Breakfast: Whole grain toast with avocado and cherry tomatoes.
- Mid-Morning Snack: Cottage cheese with pineapple chunks.
- Lunch: Chickpea and vegetable curry with a side of brown rice.
- Afternoon Snack: Greek yogurt with a drizzle of honey.
- Dinner: Grilled eggplant and zucchini lasagna with a side of mixed green salad.
Day 4:
- Breakfast: Protein-packed smoothie with kale, banana, chia seeds, and almond milk.
- Mid-Morning Snack: A small bowl of mixed berries.
- Lunch: Quinoa-stuffed bell peppers with black beans and corn.
- Afternoon Snack: Hummus with whole grain crackers.
- Dinner: Spinach and feta-stuffed mushrooms, roasted sweet potatoes.
Day 5:
- Breakfast: Greek yogurt parfait with granola and fresh berries.
- Mid-Morning Snack: A handful of walnuts and dried apricots.
- Lunch: Lentil soup with a side of mixed green salad.
- Afternoon Snack: Sliced cucumber with hummus.
- Dinner: Baked falafel with quinoa and tzatziki sauce.
Day 6:
- Breakfast: Whole grain pancakes with maple syrup and a side of sliced peaches.
- Mid-Morning Snack: A small bowl of mixed berries.
- Lunch: Tofu and vegetable stir-fry with brown rice.
- Afternoon Snack: Trail mix with nuts and dried fruits.
- Dinner: Vegetarian chili with kidney beans, tomatoes, and corn.
Day 7:
- Breakfast: Overnight chia seed pudding with almond milk and mixed fruits.
- Mid-Morning Snack: Greek yogurt with a sprinkle of granola.
- Lunch: Spinach and feta stuffed portobello mushrooms with quinoa.
- Afternoon Snack: A handful of mixed nuts.
- Dinner: Grilled halloumi cheese with roasted vegetables and quinoa.
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.
NON -VEGETARAIN
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 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 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.
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