Prepare a smoothie with spinach, banana, and almond milk

Grilled chicken salad with mixed greens, cherry tomatoes, and avocado

Baked salmon with quinoa and steamed vegetables

Fruits (apple, banana) and nuts

Scrambled eggs with tomatoes and spinach

Quinoa bowl with black beans, corn, bell peppers, and avocado

Stir-fried tofu with brown rice and mixed vegetables

Yogurt with berries (strawberries, blueberries)

Check water intake (aim for 8 glasses)

Oatmeal with fresh fruits and a drizzle of honey

Turkey wrap with lettuce, tomatoes, and a light dressing

Grilled chicken with sweet potato and broccoli

Veggie sticks (carrots, celery) with hummus

Plan mid-week grocery run if needed

Greek yogurt with honey and granola

Lentil soup with a side of whole grain bread

Baked cod with a side of brown rice and green beans

Smoothie with kale, pineapple, and coconut water

Review progress and adjust meal plan if necessary

Whole grain toast with avocado and poached egg

Grilled vegetable sandwich on whole grain bread

Spaghetti with marinara sauce and a side salad

Whole grain crackers with cheese

Omelette with mushrooms, onions, and bell peppers

Chickpea salad with cucumbers, tomatoes, and olive oil

Roast chicken with mashed potatoes and green beans

Dark chocolate and almonds

Plan meals for the weekend

Pancakes with fresh berries and a drizzle of maple syrup

Tuna salad with mixed greens and a light vinaigrette

Vegetable stir-fry with tofu and brown rice

Fruit salad (mixed seasonal fruits)

Reflect on the week’s diet and make notes for improvement