Day 1

Oatmeal with fresh berries and a drizzle of honey

Greek yogurt with a handful of almonds

Grilled chicken salad with mixed greens, cherry tomatoes and a light vinaigrette

Sliced apple with peanut butter

Baked salmon with quinoa and steamed broccoli

Day 2

Smoothie with spinach, banana, almond milk, and chia seeds

Carrot sticks with hummus

Whole grain wrap with turkey, avocado, lettuce, and tomato

Mixed berries

Stir-fried tofu with vegetables and brown rice

Day 3

Whole grain toast with avocado and a poached egg

Handful of walnuts

Lentil soup with a side salad

Orange slices

Grilled shrimp with couscous and asparagus

Day 4

Greek yogurt parfait with granola and fresh fruit

Celery sticks with almond butter

Quinoa salad with black beans, corn, and lime dressing

Cherry tomatoes and mozzarella

Chicken stir-fry with mixed vegetables and jasmine rice

Day 5

Scrambled eggs with spinach and whole wheat toast

Trail mix with nuts and dried fruit

Chicken Caesar salad with a whole grain roll

Pear slices

Beef stir-fry with bell peppers and onions over brown rice

Day 6

Smoothie bowl with blended berries, banana, and a sprinkle of granola

Edamame

Tomato basil soup with a side of mixed greens

Rice cakes with almond butter

Grilled pork chops with mashed sweet potatoes and green beans

Day 7

Whole grain pancakes with maple syrup and mixed fruit

Cucumber slices with tzatziki

Grilled vegetable sandwich on whole grain bread

Banana

Baked cod with lemon, wild rice, and a side of pea