Weekly Meal Plan
| WEEK 1 | ||||||
| Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday |
| BREAKFAST | BREAKFAST | BREAKFAST | BREAKFAST | BREAKFAST | BREAKFAST | BREAKFAST |
| Some fruits with Yoghurt Plain Greek Yoghurt in combination with Blueberries and half a cup of granola |
A strawberry and banana shake | Scrambled Mexican Eggs. Take two eggs, chop up the vegetables such as bell peppers, onions, shredded cheese, and get half a cup of salsa. |
Almond Butter on some toast A whole-grain toast A cup of milk, and a tbsp. of almond butter. |
Egg Cheese Sandwich Take 2 scrambled eggs and some cheese. Melt the cheese into a toasted English muffin. |
Strawberry Protein Pancakes Take vanilla protein powder (1 scoop) Egg (1) Oats (half a cup) Baking powder ( approximately 1 tbsp) Slice a cup of strawberries, place along pancakes once removed from the griddle. |
Bagel and Los Smoked Salmon (3oz) Cream cheese (2 tbsp) Some grapefruit |
| LUNCH | LUNCH | LUNCH | LUNCH | LUNCH | LUNCH | LUNCH |
| A Tuna Salad Sesame (4-6oz) crusted with a mixture of greens, vinaigrette, and some balsamic. |
A Salmon Salsa A 6oz baked salmon in combination with some salsa in peach mango flavour Cantaloupes (A cup) |
Chicken Noodles Half a cup of shirataki noodles will be cooked with breast chunks, mushrooms, and a little spinach roasted. |
Chicken Salad Take 4oz of grilled chicken with walnuts, cucumbers, some arugula, and baby spinach. |
Tuna Salad (Spicy) Tuna steak marinated (up to 4-6oz), 2 tbsp. of wasabi, along with a tbsp. of wine and vinegar. Side with broccoli and green vegetables. |
Tuna Melt Sandwich Tuna (1 can) Multigrain bread (2 slices) Cheddar Cheese (1 slice) Sliced avocado (1/2 cup) |
Roasted Chicken A roasted chicken breast Potato (1) Cook in olive oil Have steamed broccoli and some carrots along |
| DINNER | DINNER | DINNER | DINNER | DINNER | DINNER | DINNER |
| Cajun-Rubbed Sirloin along with a grilled zucchini that contains some onion and spinach that is steamed. | Chicken (grilled) A 4oz grilled chicken, preferably the breast, is cooked in olive oil and topped with half a cup of avocados. Have a side of squash and asparagus that is grilled. |
Kebabs made out of Shrimps and Chicken Combine kebabs with up to 2oz of shrimp. Have 4oz of chicken, red and green peppers. Half a cup of avocado salad along with kale. |
Burger Ensure to get 4-6oz of grass-fed ground beef, as it contains 10% less fat. Sautee with onions and mushrooms, as well as bell peppers of your choice. |
Turkey Chili Take lean ground turkey, up to 60z. Then get tomatoes that are diced, some corn, flaxseed, water that is half a cup. Mix ingredients, simmer for 18-20 minutes. |
Grilled Chicken (4-6oz) Mix with zucchini, onions, and if you want bell peppers |
Grilled Salmon Boiled Salmon (4oz) Top with some roasted tomatoes Have some spinach and kale salad to keep you company |
| SNACKS | SNACKS | SNACKS | SNACKS | SNACKS | SNACKS | SNACKS |
| A slice of grain bread with banana and peanut butter as the topping. | Apple (1) Hardboiled egg (1) |
Orange (1) Almonds (a handful) |
Turkey Jerky (3 strips) Mozzarella Cheese stick (1) Crackers (10) |
Greek Yoghurt (1 cup) Walnuts (a handful) Apple (1) |
Chocolate Peanut Butter Smoothie to keep the energy levels high | Ice cream (a cup) Mixed berries (a cup) |
| WEEK 2 | ||||||
| Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday |
| BREAKFAST | BREAKFAST | BREAKFAST | BREAKFAST | BREAKFAST | BREAKFAST | BREAKFAST |
| A Country Omelette Make a 2 egg omelette in conjunction with some mushrooms, spinach, and cheddar cheese. |
A strip of bacon along with fried eggs (preferably 2) | Super Cereal Take any cereal, depending on your choice, that has more than 3g fibre. Take this along with 2 hard-boiled. |
Power oatmeal (take half a cup of oatmeal) | Breakfast Burrito Take two scrambled eggs, with mozzarella shredded, a sliced tomato, avocado, and 1 tortilla. |
Mixed Fruit Breakfast Smoothie | Mexican Scrambled Eggs 2 eggs chopped with tomatoes, spinach, shredded cheese, and half a cup of salsa. |
| LUNCH | LUNCH | LUNCH | LUNCH | LUNCH | LUNCH | LUNCH |
| Chicken Teriyaki Take 4oz of grilled chicken and marinate its breasts in teriyaki sauce up to 3 tbsp in quantity and 1 tbsp of water |
Chicken Fajitas Take sliced chicken breasts up to 3oz, and combine with onion, jalapeno, cilantro, cumin, and 1 tortilla. |
Salmon Salad Grilled Salmon is 4oz, along with the spinach and arugula salad |
Tuna Melt Sandwich | Greek Chicken Up to 4oz chicken that is cooked, black olives, peppers, feta cheese, along with the 2tbsp with hummus within a grain tortilla. |
Greek Chicken Wrap Chicken breast cooked up to 4oz, baby spinach, black olives, 2 tbsp hummus, and whole-grain tortilla. |
Tuna Melt Sandwich A can of tuna, multigrain bread of 2 slices, and avocado, cheddar cheese. |
| DINNER | DINNER | DINNER | DINNER | DINNER | DINNER | DINNER |
| Mustard Pork Chops Pork chops up to 6oz that is glazed with Dijon Mustard. Serve with Sweet potatoes along with broccoli. |
Cedar plank Take 4oz of Cedar Plank salmon seasoned and drizzled with olive oil. For sides, take cucumbers, broccoli, tomatoes, and sprouts. |
Turkey Meatballs Extra-lean ground up to 5oz. Take this in conjunction with a clove of garlic, ¼ cup, and tomato sauce—Bake for 30 minutes. |
Shrimp shallots (serve with side dishes of your choice) | Spicy Beef with Chicken Stir Fry Lean steak 2oz, Chicken 2oz, Spinach, Snap beans, soy sauce up to tbsp, along with Sriracha as needed. |
Roasted Fish And Vegetables Spaghetti squash along with 2oz scallops, in accordance with half a cup of garlic. Take this with a side of carrots and steamed peas. |
Soba Noodle Chicken Pad Thai Half a cup of noodles made of soba, chicken up to 4oz, water, chestnuts, and peanuts (preferably a handful) |
| SNACKS | SNACKS | SNACKS | SNACKS | SNACKS | SNACKS | SNACKS |
| A cup of plain Greek Yoghurt combined with half a cup of black and blueberries. | A smoothie made of Chocolate-Peanut Butter | Chocolate-Peanut Butter Smoothie | Kiwi One plain Greek yoghut |
An apple, peanut butter up to tbsp, and milk. | An apple A cheese stick and hardboiled eggs up to 2. |
A cup of cottage cheese Almonds – a handful. |
| WEEK 3 | ||||||
| Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday |
| BREAKFAST | BREAKFAST | BREAKFAST | BREAKFAST | BREAKFAST | BREAKFAST | BREAKFAST |
| Protein Oatmeal A scoop of protein powder, along with half a cup of berries, oatmeal and some almond milk. |
Spicy omelette Eggs up to 2 in quantity, spinach, a cheddar cheese, half a cup of salsa, 100% whole wheat, and low sugar jelly. |
Strawberry Banana A smoothie made of vanilla protein |
Spinach Mushroom and Cheese Omelette Take two eggs and then season with a teaspoon each of salt and black pepper. Make sure to have half a cup of cheddar jack by you, along with some spinach and mushrooms. |
A strip of bacon with two scrambled eggs. Feel free to eat with some mixed berries of your choice. | Pineapple Banana Breeze A scoop of protein powder in vanilla flavour, half a cup of pineapple, one banana, some almond milk, vanilla extract, and ice cubes as you prefer. Blend and drink! |
Yoghurt with cherries Make sure that you get Greek yoghurt with a cup of fresh cherries and a boiled egg. |
| LUNCH | LUNCH | LUNCH | LUNCH | LUNCH | LUNCH | LUNCH |
| Sweet Salmon Salad Wild Salmon up to 4oz, romaine, cherry tomatoes, and mandarin oranges. |
Greek Chicken Wings Cooked chicken 4oz, Feta cheese, and 2 tbsp hummus, whole grain tortilla. |
Chicken and Sweet Potato A cooked chicken breast with sweet potato, and then microwave for approximately 6 minutes. Baby leaf spinach, that is drizzled with some balsamic vinegar, and olive oil. |
Tuna Melt Sandwich A can of tuna, along with two slices of multigrain bread. Take this with a slice of cheese and avocado. Up to you if you prefer to grill it. |
Protein Salad A hard-boiled egg along with Romaine lettuce, some cherry tomatoes, almonds, and a tbsp. of wine vinegar. |
Take grilled chicken up to 6oz with some asparagus and zucchini that is grilled too. | Fish Tacos Halibut that is grilled and up to 4oz in quantity. A tbsp. of salsa, some mixed peppers, 2 corn tortillas, and chopped red onions. |
| DINNER | DINNER | DINNER | DINNER | DINNER | DINNER | |
| Chicken Stir Fry Chicken 6oz, spinach, mushrooms, half a cup of peanuts. Serve with half a cup of brown rice. |
Flank steak broiled 4oz Mixed salad with baby spinach. Radish, sprouts, and radish. |
Chili Chopped onion with ground beef, some red chilies, a tsp of chili powder, some tomatoes. After sauteing the onions, chop the tomatoes, add the meat, and then don’t forget to simmer for 20 minutes. |
Chicken Wrap Half a cup of chicken, with beans, and some flour tortilla. OR Chili You may have a portion left over from the previous night if you are living in a single-family. If yes, then eat that instead. |
Lime Chicken Up to 4oz of grilled chicken in association with a lime butter sauce that is sautéed. Make use of steamed spinach, some asparagus, and mashed potatoes too. |
Some grilled shrimps with scallops up to 2oz. Half a cup of quinoa, and steamed broccoli and carrots too. Ensure that the quinoa is well-cooked. |
|
| SNACKS | SNACKS | SNACKS | SNACKS | SNACKS | SNACKS | SNACKS |
| Almonds – A handful A slice of cheese An apple |
Protein pudding A tbsp. of almond butter Protein powder 1 scoop. Almond milk up to 3oz. Lastly, freeze for an hour and banana. |
1.5 cups of grapes A slice of mozzarella and 3oz ham. |
A cup of strawberries and cottage cheese. | Beef jerky up to 3oz. Celery stalks up to 4, and a tbsp. of peanut butter. |
Some walnuts (a handful) Cheese (a stick) |
Berry Bliss Smoothie Up to 4oz of almond milk, some water, a scoop of protein powder in vanilla flavour, half a cup of strawberries, blueberries, and blackberries. Take ice as per your need. Once you are done, don’t forget to blend and drink! |
| WEEK 4 | ||||||
| Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday |
| BREAKFAST | BREAKFAST | BREAKFAST | BREAKFAST | BREAKFAST | BREAKFAST | BREAKFAST |
| Smoked Salmon With Scrambled Eggs on Toast | Huevos Rancheros | Strawberry Protein Pancakes Some protein powder in vanilla flavour (up to a scoop), half a cup of milk, and oats. An egg and one tsp. each of salt and baking powder. Place the strawberries on top of the pancakes once removed from the griddle. |
Spinach and Feta Frittata | Mexican Scrambled Eggs Take two eggs, chop some onions, tomatoes, spinach, have half a cup of salsa and shredded cheese. |
A sandwich made of Egg and Avocado | An Egg and Cheese Sandwich Take a melted slice of cheese, two scrambled eggs, and after mixing, apply on a toasted English muffin. |
| LUNCH | LUNCH | LUNCH | LUNCH | LUNCH | LUNCH | LUNCH |
| Tuna Salad Take sesame-crusted tuna 406oz, mix with some greens, and drizzle with balsamic vinaigrette. |
Berry Goat and Cheese Salad | Tangy Turkey Ciabatta | Spicy Tuna Salad Tuna steak 4-6oz in quantity, 2 tbsp. of soy sauce, bell peppers, broccoli, and a tbsp. of wine vinegar. |
A Grilled Sandwich made of Chicken and Pineapple | A Special Shrimp Salad | Egg Salad |
| DINNER | DINNER | DINNER | DINNER | DINNER | DINNER | DINNER |
| Asian Salmon Burgers | Chili Take an onion that is chopped, along with some red chilies (preferably 3), a can of kidney beans, tomatoes, and a tsp. of chili powder. Brown the onion, and add the rest of the ingredients. Simmer for approximately 20 minutes. |
Chili Spiced Fish Tacos | Beef, Almond and a Vegetable Stir Fry Dish | Grilled Salmon Up to 4oz of Salmon grilled and topped with broccoli, lime, and roasted tomatoes. |
Shrimp and Chicken Kebabs Take 4oz of chicken breast and 2oz of jumbo shrimp, with some quartered onion, green peppers, and then grill. |
Pork Gyros |
| SNACKS | SNACKS | SNACKS | SNACKS | SNACKS | SNACKS | SNACKS |
| A Mixed Fruit Breakfast Smoothie | Take two handfuls of nuts and raisins. | Mint Chocolate and a Chip Smoothie. | Chocolate Peanut Butter Smoothie | A slice of cheese and an apple. | An apple and hardboiled eggs (up to 2) | A handful of almonds in conjunction with a cup of cottage cheese. |
