Monday

Breakfast

Whole grain cereal (1 cup) with milk (1 cup)

Carbs: 50g, Protein: 10g, Fat: 5g

Boost morning energy

Snack 1

Apple slices (1 medium) with peanut butter (2 tbsp)

Carbs: 30g, Protein: 5g, Fat: 10g

Increase fruit intake

Lunch

Turkey sandwich (1 sandwich) with lettuce and tomato

Carbs: 40g, Protein: 25g, Fat: 10g

Balanced meal for concentration

Snack 2

Carrot sticks (1 cup) with hummus (3 tbsp)

Carbs: 15g, Protein: 3g, Fat: 7g

Healthy afternoon snack

Dinner

Baked chicken (1 serving) with broccoli (1 cup) and rice (1 cup)

Carbs: 60g, Protein: 35g, Fat: 12g

Recovery and muscle repair

Tuesday

Breakfast

Yogurt (1 cup) with granola (1/2 cup) and berries

Carbs: 45g, Protein: 15g, Fat: 8g

Sustained energy throughout morning

Snack 1

Orange segments (1 orange)

Carbs: 20g, Protein: 1g, Fat: 0g

Vitamin C boost

Lunch

Pasta (1 cup) with marinara sauce (1/2 cup) and salad (1 cup)

Carbs: 70g, Protein: 10g, Fat: 15g

Balanced carbohydrates

Snack 2

Cheese sticks (2 sticks)

Carbs: 2g, Protein: 12g, Fat: 10g

Protein boost

Dinner

Stir-fried tofu (1 cup) with mixed vegetables (1 cup)

Carbs: 25g, Protein: 20g, Fat: 15g

Plant-based protein intake

Wednesday

Breakfast

Smoothie with spinach and banana (1 smoothie)

Carbs: 35g, Protein: 5g, Fat: 2g

Nutrient-rich start

Snack 1

Trail mix (1/4 cup)

Carbs: 15g, Protein: 5g, Fat: 10g

Healthy fats and energy

Lunch

Chicken wrap (1 wrap) with veggies

Carbs: 45g, Protein: 20g, Fat: 12g

Balanced meal for focus

Snack 2

Yogurt (1 cup) with fruit (1/2 cup)

Carbs: 30g, Protein: 6g, Fat: 5g

Sweet and protein-rich snack

Dinner

Spaghetti (1 serving) with meat sauce

Carbs: 75g, Protein: 20g, Fat: 18g

Comfort meal with protein

Thursday

Breakfast

Oatmeal (1 cup) with nuts (1 tbsp) and honey (1 tbsp)

Carbs: 55g, Protein: 8g, Fat: 12g

Fiber and protein start

Snack 1

Celery sticks (1 cup) with cream cheese (2 tbsp)

Carbs: 5g, Protein: 3g, Fat: 8g

Low-calorie crunchy snack

Lunch

Quinoa salad (1 cup) with chickpeas

Carbs: 40g, Protein: 12g, Fat: 10g

Light, protein-rich meal

Snack 2

Fruit smoothie (1 smoothie)

Carbs: 30g, Protein: 2g, Fat: 1g

Hydrating and energizing

Dinner

Grilled fish (1 serving) with sweet potatoes (1 cup)

Carbs: 45g, Protein: 30g, Fat: 8g

Omega-3 and complex carbs

Friday

Breakfast

Whole grain toast (2 slices) with avocado (1/2)

Carbs: 30g, Protein: 6g, Fat: 15g

Healthy fats and fiber

Snack 1

Banana (1 banana)

Carbs: 27g, Protein: 1g, Fat: 0g

Quick energy

Lunch

Beef stir-fry (1 serving) with vegetables

Carbs: 35g, Protein: 25g, Fat: 15g

Protein and vegetable balance

Snack 2

Popcorn (1 cup)

Carbs: 10g, Protein: 2g, Fat: 6g

Low-calorie, filling snack

Dinner

Chicken curry (1 serving) with rice

Carbs: 65g, Protein: 30g, Fat: 20g

Spicy and satisfying

Saturday

Breakfast

Whole grain pancakes (2) with syrup (2 tbsp)

Carbs: 60g, Protein: 8g, Fat: 12g

Enjoyable, energy-boosting

Snack 1

Mixed nuts (1/4 cup)

Carbs: 10g, Protein: 5g, Fat: 15g

Healthy fats and protein

Lunch

Veggie burger (1 patty) with a side salad

Carbs: 35g, Protein: 20g, Fat: 12g

Nutrient-dense and filling

Snack 2

Greek yogurt (1 cup) with honey (1 tbsp)

Carbs: 25g, Protein: 10g, Fat: 5g

Sweet and creamy protein

Dinner

Baked salmon (1 serving) with quinoa (1 cup) and asparagus (1 cup)

Carbs: 40g, Protein: 35g, Fat: 15g

High in protein and omega-3

Sunday

Breakfast

Smoothie bowl with granola (1 bowl)

Carbs: 50g, Protein: 10g, Fat: 8g

Refreshing and nutrient-rich

Snack 1

Sliced cucumber with hummus (1/2 cup)

Carbs: 8g, Protein: 3g, Fat: 7g

Crisp and hydrating

Lunch

Chicken Caesar salad (1 serving)

Carbs: 20g, Protein: 30g, Fat: 15g

Flavorful and protein-rich

Snack 2

Apple with almond butter (1 apple, 2 tbsp)

Carbs: 30g, Protein: 4g, Fat: 10g

Sweet and satisfying

Dinner

Stir-fried shrimp (1 serving) with vegetables and rice (1 cup)

Carbs: 50g, Protein: 25g, Fat: 12g

Light, balanced dinner