Day 1 & Day 4
Breakfast:
o 1 cup oatmeal topped with 1/2 cup berries and a tablespoon of chia seeds
o 1 cup green tea or herbal tea
Lunch:
o Grilled chicken salad with mixed greens, cherry tomatoes, carrots, and a
tablespoon of olive oil and lemon juice dressing
o 1 small apple
Snack:
o A small handful of pumpkin seeds (about 1 tablespoon)
Dinner:
o Baked chicken breast with a side of steamed broccoli and 1/2 cup of quinoa
Day 2 & Day 5
Breakfast:
o Smoothie made with 1 cup unsweetened almond milk, 1 banana, a handful
of spinach, and 1 tablespoon of flaxseeds
Lunch:
o Lentil soup with a side salad of mixed greens, cherry tomatoes, and a small
drizzle of olive oil and vinegar
Snack:
o 1 medium carrot with 2 tablespoons of hummus
Dinner:
o Grilled turkey (or ground chicken) with roasted sweet potatoes (1 cup) and
green beans
Day 3 & Day 6
Breakfast:
o Greek yogurt (low-fat, plain) with 1/2 cup sliced strawberries and 1
tablespoon of chia seeds
Lunch:
o Chickpea salad with diced cherry tomatoes, bell peppers, and parsley,
dressed with lemon and a small amount of olive oil
o 1 pear
Snack:
o A handful of walnuts (about 8-10 halves)
Dinner:
o Stir-fried tofu with a variety of vegetables (bell peppers, zucchini, and snap
peas) cooked in a small amount of olive oil, served with 1/2 cup of brown
rice
Day 7
Breakfast:
o 1 slice of whole-grain toast topped with 1/4 avocado and 1 boiled egg on the
side
Lunch:
o Black bean and veggie wrap in a whole-grain tortilla with mixed greens,
diced bell peppers, and a sprinkle of salsa
Snack:
o 1 medium-sized apple with a small handful of walnuts
Dinner:
o Grilled lean beef or plant-based patty with a side of sautéed spinach and a
small baked sweet potato
Produce
Berries (about 1–2 cups, fresh or frozen)
3–4 Bananas
2–3 Apples
2 Pears
1 small bag of Spinach
Mixed greens (enough for several salads)
1–2 bags of Carrots
Cherry tomatoes (about 1 pint)
1 Bell pepper (red or green)
1 Zucchini
Broccoli (1–2 heads)
Green beans (about 2 cups)
Snap peas (about 1–2 cups)
Sweet potatoes (4 medium-sized)
1 small bag of Brussels sprouts or asparagus
1 small bag of baby spinach
1–2 Avocados
1 Lemon
Fresh parsley
Protein
2–3 Chicken breasts (about 3 servings)
2–3 Turkey breasts or ground chicken (about 2 servings)
1 package of lean ground beef or plant-based patties (enough for 1 meal)
6 Eggs
1 package of firm tofu
1 can of chickpeas
1 can of black beans
1 bag of lentils (dry or canned)
Dairy/Alternatives
1 container of plain Greek yogurt (low-fat)
1 carton of unsweetened almond milk
Grains
Rolled oats (1 small container)
1 loaf of whole-grain bread or a package of whole-grain tortillas
1 bag of quinoa
1 bag of brown rice
Nuts & Seeds
Chia seeds (small bag)
Flaxseeds (small bag)
Pumpkin seeds (small bag)
Walnuts (small bag or 1 cup)
Condiments & Pantry Items
Olive oil
Vinegar (balsamic or apple cider, for dressings)
Dijon mustard
Hummus (small container)
Salsa (optional, for wraps)
Herbs and spices: salt (limit), black pepper, paprika, turmeric, garlic powder, and
any other favorites for seasoning