Weekly Meal Plan

           WEEK 1
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
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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
             
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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
             
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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
             
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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.
             
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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.
             
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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)
             
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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.
             
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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.
             
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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. 
 
             
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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. 
             
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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
             
             
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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
             
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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. 
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