Breakfast (3 options)
2 egg whites + 1 yolk omelet + spinach + tomatoes
light Greek yogurt + 1 tablespoon oats + berries
whole wheat toast + avocado + 1 boiled egg
Lunch (6 different meals)
Monday (Low)
grilled chicken breast + sautéed vegetables + 1 tablespoon olive oil
Tuesday (Moderate)
grilled fish + ½ cup brown rice + green salad
Wednesday (High)
chicken + roasted potatoes + vegetables + salad
Thursday (Low)
tuna salad + lettuce + cucumber + tomatoes + olive oil
Friday (Moderate)
grilled beef + quinoa + sautéed vegetables
Saturday (High)
grilled salmon + brown rice + broccoli + boiled carrots
Dinner (3 options)
green salad + tuna in water
2 boiled eggs + sautéed vegetables
cottage cheese + cucumber and tomatoes