Diet

Breakfast Options

  1. Scrambled Eggs with Spinach and Avocado: Scramble 2 large eggs with 1/4 cup fresh spinach and top with 1/4 avocado (320 calories, 24g protein)
  2. Greek Yogurt with Berries and Walnuts: Mix 6 oz Greek yogurt with 1/2 cup mixed berries and 1 oz chopped walnuts (300 calories, 20g protein)
  3. Avocado Toast with Scrambled Eggs and Cherry Tomatoes: Top whole-grain toast with mashed avocado, 2 scrambled eggs, and 1/4 cup cherry tomatoes (350 calories, 20g protein)
  4. Cottage Cheese with Fresh Fruit and Cinnamon: Mix 6 oz cottage cheese with 1/2 cup sliced peaches and sprinkle with cinnamon (150 calories, 15g protein)
  5. Spinach and Feta Omelette: Whip up an omelette with 2 large eggs, 1/4 cup fresh spinach, and 1 oz crumbled feta cheese (250 calories, 18g protein)

Lunch Options

  1. Grilled Chicken Breast with Mixed Greens Salad: Top mixed greens with 4 oz grilled chicken breast, 1 tbsp olive oil, and vinegar-based dressing (400 calories, 35g protein)
  2. Turkey Lettuce Wraps with Avocado and Tomato: Fill lettuce leaves with sliced turkey breast, 1/4 avocado, and 1 tomato slice (400 calories, 30g protein)
  3. Chicken Caesar Salad: Mix grilled chicken breast with 2 cups mixed greens, 1 tbsp Caesar dressing, and 1 cup croutons (500 calories, 35g protein)
  4. Tuna Salad with Mixed Greens and Whole-Grain Crackers: Mix canned tuna with 1/4 cup chopped onion, 1/4 cup mayonnaise, and sprinkle with chopped hard-boiled egg (400 calories, 30g protein)
  5. Grilled Chicken Breast with Roasted Vegetables: Serve grilled chicken breast with a variety of roasted vegetables such as broccoli, bell peppers, and carrots (500 calories, 40g protein)

Dinner Options

  1. Grilled Salmon with Zucchini Noodles and Cherry Tomatoes: Top zucchini noodles with grilled salmon, cherry tomatoes, and a drizzle of olive oil (500 calories, 35g protein)
  2. Chicken Breast with Roasted Broccoli and Cauliflower Rice: Serve grilled chicken breast with roasted broccoli and cauliflower rice (500 calories, 40g protein)
  3. Grilled Shrimp with Mixed Greens Salad: Top mixed greens with grilled shrimp, cherry tomatoes, and a light vinaigrette dressing (400 calories, 30g protein)
  4. Turkey Meatballs with Zucchini Noodles and Marinara Sauce: Serve turkey meatballs on top of zucchini noodles with marinara sauce (500 calories, 35g protein)
  5. Chicken Breast with Roasted Asparagus and Whole-Grain Bread: Serve grilled chicken breast with roasted asparagus and whole-grain bread for a satisfying side dish (500 calories, 40g protein)