Monday

Oatmeal with fruits

Grilled chicken salad

Quinoa and vegetables

Cardio -

30 mins

Tuesday

Smoothie bowl

Turkey wrap with veggies

Salmon with asparagus

Strength training - 45 mins

Wednesday

Greek yogurt and nuts

Buddha bowl with tofu

Chicken stir-fry

Yoga -

60 mins

Thursday

Avocado toast

Lentil soup and bread

Beef and broccoli

HIIT -

30 mins

Friday

Whole grain pancakes

Caesar salad with shrimp

Spaghetti with meatballs

Pilates -

45 mins

Saturday

Fruit smoothie

Chicken quesadilla

Grilled fish tacos

Hiking -

1.5 hours

Sunday

Brunch: Eggs and bacon

Sandwich and salad

BBQ dinner

Rest and recovery