Monday
- Breakfast: Greek yogurt parfait
- Portion: ¾ cup plain Greek yogurt, ½ cup berries, 1 tbsp chia seeds, 1 tbsp almonds
- Calories: ~220
- Carbs: ~18g
- Snack 1: Cucumber with hummus
- Portion: 1 cup cucumber slices, 2 tbsp hummus
- Calories: ~80
- Carbs: ~7g
- Lunch: Grilled chicken salad
- Portion: 4 oz grilled chicken breast, 2 cups mixed greens, ½ cup cherry tomatoes, ¼ cup cucumber, ¼ cup bell pepper, 1 tbsp balsamic vinaigrette
- Calories: ~320
- Carbs: ~12g
- Snack 2: Apple with almond butter
- Portion: 1 small apple, 1 tbsp almond butter
- Calories: ~130
- Carbs: ~20g
- Dinner: Baked salmon, quinoa, broccoli
- Portion: 4 oz salmon, ½ cup cooked quinoa, 1 cup steamed broccoli
- Calories: ~410
- Carbs: ~35g
Daily Total: ~1160 calories, ~92g carbs (adjust additional snacks or portions as needed)
Tuesday
- Breakfast: Whole-grain toast with scrambled egg and avocado
- Portion: 1 slice whole-grain toast, 1 scrambled egg, ¼ avocado
- Calories: ~240
- Carbs: ~18g
- Snack 1: Walnuts and hard-boiled egg
- Portion: 1 oz walnuts, 1 hard-boiled egg
- Calories: ~170
- Carbs: ~2g
- Lunch: Turkey and veggie wrap
- Portion: 1 whole-wheat tortilla, 3 oz turkey, lettuce, tomato, cucumber
- Calories: ~310
- Carbs: ~32g
- Snack 2: Orange and baby carrots
- Portion: 1 small orange, ½ cup baby carrots
- Calories: ~90
- Carbs: ~18g
- Dinner: Tofu stir-fry with cauliflower rice
- Portion: ½ cup tofu cubes, 1 cup mixed veggies (bell pepper, broccoli, zucchini), ¾ cup cauliflower rice
- Calories: ~300
- Carbs: ~22g
Daily Total: ~1110 calories, ~92g carbs (adjust additional snacks or portions as needed)
Wednesday
- Breakfast: Oatmeal with flaxseed and berries
- Portion: ½ cup rolled oats, 1 tbsp flaxseed, ½ cup almond milk, ½ cup blueberries
- Calories: ~230
- Carbs: ~34g
- Snack 1: Cottage cheese with cherry tomatoes
- Portion: ½ cup cottage cheese, ¼ cup cherry tomatoes
- Calories: ~90
- Carbs: ~5g
- Lunch: Lentil soup with side salad
- Portion: 1 cup lentil soup, 1 cup mixed greens with light dressing
- Calories: ~320
- Carbs: ~38g
- Snack 2: Mixed berries and almonds
- Portion: ½ cup mixed berries, 1 tbsp almonds
- Calories: ~80
- Carbs: ~10g
- Dinner: Grilled shrimp with asparagus and sweet potato
- Portion: 4 oz shrimp, 1 cup asparagus, ½ medium sweet potato
- Calories: ~370
- Carbs: ~35g
Daily Total: ~1090 calories, ~122g carbs (adjust additional snacks or portions as needed)
Thursday
- Breakfast: Smoothie
- Portion: 1 cup spinach, 1 cup unsweetened almond milk, ½ banana, 1 tbsp peanut butter
- Calories: ~240
- Carbs: ~20g
- Snack 1: Pear and cheddar cheese
- Portion: 1 small pear, 1 oz cheddar
- Calories: ~160
- Carbs: ~22g
- Lunch: Tuna salad
- Portion: 3 oz tuna, 1 cup mixed greens, ½ cup cucumber, ½ cup cherry tomatoes, 1 tbsp olive oil vinaigrette
- Calories: ~290
- Carbs: ~8g
- Snack 2: Mixed nuts and seeds
- Portion: 1 oz mixed nuts and seeds
- Calories: ~170
- Carbs: ~5g
- Dinner: Chicken stir-fry with brown rice
- Portion: 4 oz chicken breast, 1 cup stir-fried bell peppers and snow peas, ½ cup cooked brown rice
- Calories: ~400
- Carbs: ~38g
Daily Total: ~1260 calories, ~93g carbs (adjust additional snacks or portions as needed)
Friday
- Breakfast: Scrambled eggs with spinach and mushrooms
- Portion: 2 scrambled eggs, 1 cup spinach, ½ cup mushrooms
- Calories: ~180
- Carbs: ~6g
- Snack 1: Greek yogurt with chia seeds and strawberries
- Portion: ½ cup Greek yogurt, ½ cup strawberries, 1 tsp chia seeds
- Calories: ~110
- Carbs: ~9g
- Lunch: Chickpea and veggie bowl with quinoa
- Portion: ½ cup quinoa, ¼ cup chickpeas, 1 cup mixed veggies, 1 tbsp tahini dressing
- Calories: ~340
- Carbs: ~45g
- Snack 2: Bell pepper with guacamole
- Portion: 1 medium bell pepper, 2 tbsp guacamole
- Calories: ~90
- Carbs: ~8g
- Dinner: Pork tenderloin, Brussels sprouts, mashed cauliflower
- Portion: 4 oz pork, 1 cup Brussels sprouts, ¾ cup mashed cauliflower
- Calories: ~370
- Carbs: ~15g
Daily Total: ~1090 calories, ~83g carbs (adjust additional snacks or portions as needed)
Saturday
- Breakfast: Chia pudding
- Portion: ¼ cup chia seeds, 1 cup unsweetened almond milk, a few raspberries
- Calories: ~220
- Carbs: ~12g
- Snack 1: Peach and almonds
- Portion: 1 small peach, 12 almonds
- Calories: ~130
- Carbs: ~15g
- Lunch: Chicken veggie wrap
- Portion: 1 whole-wheat tortilla, 3 oz grilled chicken, 1 cup mixed veggies, 1 tbsp dressing
- Calories: ~320
- Carbs: ~30g
- Snack 2: Sliced cucumber
- Portion: 1 cup sliced cucumber
- Calories: ~20
- Carbs: ~4g
- Dinner: Baked cod, green beans, roasted butternut squash
- Portion: 4 oz cod, 1 cup green beans, ½ cup roasted squash
- Calories: ~370
- Carbs: ~30g
Daily Total: ~1060 calories, ~91g carbs (adjust additional snacks or portions as needed)
Sunday
- Breakfast: Whole-grain toast with cottage cheese and tomatoes
- Portion: 1 slice whole-grain toast, ¼ cup cottage cheese, 3 tomato slices
- Calories: ~160
- Carbs: ~15g
- Snack 1: Apple with peanut butter
- Portion: 1 small apple, 2 tbsp peanut butter
- Calories: ~180
- Carbs: ~22g
- Lunch: Turkey and avocado salad
- Portion: 3 oz turkey, 2 cups mixed greens, ¼ avocado, 1 tbsp vinaigrette
- Calories: ~300
- Carbs: ~8g
- Snack 2: Hard-boiled egg and cherry tomatoes
- Portion: 1 egg, ½ cup cherry tomatoes
- Calories: ~80
- Carbs: ~3g
- Dinner: Zucchini noodles with marinara sauce, grilled chicken, and green beans
- Portion: 1 cup zucchini noodles, ½ cup marinara sauce, 4 oz grilled chicken breast, 1 cup steamed green beans
- Calories: ~380
- Carbs: ~18g
Sunday Total: ~1100 calories, ~66g carbs (adjust additional snacks or portions as needed)
Comprehensive Shopping List
Proteins
- Chicken breast – 1.5 lbs (for salads, stir-fries, wraps, and grilled dinners)
- Salmon fillets – 2 (for Monday dinner)
- Shrimp – 1 lb (for Wednesday dinner)
- Tofu – 1 block (for Tuesday dinner)
- Pork tenderloin – 1 lb (for Friday dinner)
- Cod fillets – 2 (for Saturday dinner)
- Turkey slices – 1/2 lb (for wraps and salads)
- Greek yogurt (plain, unsweetened) – 1 pint
- Cottage cheese – 1 small container
- Almond butter – 1 small jar
- Peanut butter – 1 small jar
- Eggs – 1 dozen
- Cheddar cheese – 4 oz
- Chickpeas – 1 can (for salad bowl)
- Lentils – 1 can or 1 cup dry (for soup)
- Hummus – 1 small container
Whole Grains and Alternatives
- Whole-grain bread – 1 loaf
- Whole-wheat tortillas – 1 package
- Quinoa – 1 cup dry (for bowls and sides)
- Rolled oats – 1 small container
- Brown rice – 1 small bag or 1 cup dry (for stir-fry)
- Cauliflower rice – 1 bag (frozen or fresh)
- Chia seeds – 1 small bag
- Flaxseed – 1 small bag
Vegetables
- Spinach – 1 bag (for smoothies, salads, and scrambled eggs)
- Mixed salad greens – 1 bag
- Asparagus – 1 bunch
- Broccoli – 1 head
- Zucchini – 2 (for stir-fry and zucchini noodles)
- Bell peppers – 4 (mixed colors for various meals)
- Cherry tomatoes – 1 pint
- Cucumber – 2
- Baby carrots – 1 bag
- Brussels sprouts – 1 lb
- Green beans – 1 lb
- Sweet potato – 1 large or 2 medium
- Butternut squash – 1 small (or pre-cut package if available)
- Cauliflower – 1 head (for mashed cauliflower)
- Mushrooms – 1 container (for scrambled eggs and stir-fries)
- Snow peas – 1 small bag
- Zucchini noodles – 1 package (or spiralize 1 zucchini)
- Avocado – 2 (for toast and salads)
Fruits
- Apples – 4 (for snacks)
- Banana – 2 (for smoothies)
- Pears – 2 (for snacks)
- Oranges – 2 (for snacks)
- Peach – 1 (for snack)
- Mixed berries – 1 pint (strawberries, blueberries, or raspberries for parfaits and snacks)
- Lemon – 1 (for salmon and salad dressing)
Nuts and Seeds
- Almonds – 1 small bag (for snacks and parfaits)
- Walnuts – 1 small bag (for snacks and salads)
- Mixed nuts and seeds – 1 small bag
Condiments and Other
- Balsamic vinaigrette – 1 bottle or make your own
- Olive oil vinaigrette – 1 bottle or make your own
- Tahini – 1 small jar (for chickpea bowl dressing)
- Marinara sauce – 1 jar (for zucchini noodles)
- Almond milk (unsweetened) – 1 quart