The following meal plan is aimed toward helping you gain a balanced amount of muscle mass and subcutaneous fat rather than unhealthy belly fat. Depending on your starting weight, you may need to adjust portion sizes to fit your needs. Day 1 Breakfast: Chocolate banana-nut shake 1½ cups milk (or nut milk) 1 scoop chocolate protein powder 1 tbsp. peanut butter 1 banana Snack 1 cup full fat greek yogurt 2 tbsp. slivered almonds ¼ cup blueberries Lunch: Turkey-avocado sandwich 2 slices of whole grain wheat bread 4 oz. sliced turkey 2 slices swiss cheese ½ avocado 1 piece of lettuce 1 roma tomato, sliced Snack 1 protein bar Dinner: Chicken pesto spaghetti 1½ serving whole wheat spaghetti 3 oz. chicken ½ cup cherry tomatoes Olives, capers, pesto garnish Day 2 Breakfast: Egg sandwich 2 pieces of whole grain wheat toast 3 whole eggs, scrambled or fried ½ avocado, mashed 2 slices provolone cheese Snack 20 almonds 1 cup raisins Lunch: Barley bowl 1 cup of cooked barley ½ cup of cooked corn ½ cup cooked black beans ½ avocado, sliced 2 tbsp. pumpkin seeds Salsa for garnish (optional) Snack 20 whole wheat pita chips ½ cup hummus Dinner: Salmon and sweet potato plate 3 oz. baked salmon ½ cup cooked brown rice 1 baked sweet potato 1 slice mozzarella cheese (to top sweet potato) Drizzles of olive oil (over each component) Day 3 Breakfast: Mango oats 1 cup cooked oats 1 scoop vanilla protein powder 1 mango, sliced 2 tbsp. chia seeds Snack 15 pecan halves ¼ cup dried figs Lunch: Pea-Pasta Salad 1 serving whole wheat bowtie pasta ½ cup green peas 3 oz. goat’s cheese ¼ cup cooked portobello mushrooms 2 tbsp. olive oil 2 tbsp. pine nuts Snack 1 large apple, sliced with skin 2 tbsp. peanut butter Dinner: Shrimp and millet bowl 4 oz. sauteed shrimp 1 cup cooked millet ½ cup corn ½ cup green peas 3 oz. sunflower seeds Drizzle of olive oil Day 4 Breakfast: Granola cereal ½ cup whole grain granola ½ cup milk (or nut milk) 1 banana, sliced ¼ cup raisins Snack 1 meal-replacement shake Lunch: Mediterranean quinoa bowl 1 cup cooked quinoa ½ cup cooked green beans ½ cup shredded raw carrots ¼ cup corn ½ cup hummus 2 tbsp. pine nuts Drizzle of olive oil Snack 1 piece of whole grain wheat toast ¼ avocado (mashed and smeared on top) Drizzle olive oil Dinner: Chicken and Potato Plate 3 oz. grilled chicken breast ½ cup cooked barley 3 boiled red new potatoes ½ cup sauteed spinach Drizzles of olive oil (over each component) Day 5 Breakfast: Crunchy banana parfait 1 cup full-fat greek yogurt 1 banana, sliced ¼ cup whole wheat granola Snack 6 oz. split pea soup 1 serving whole wheat crackers Lunch: Seitan and lentil tacos 2 whole wheat flour tortillas (or 4 corn tortillas) 4 oz. seitan 1 cup cooked lentils 2 roma tomatoes, sliced ½ avocado, sliced 2 oz. shredded cheddar cheese Snack ½ cup dried apricots 15 whole almonds Dinner: Tofu massaman curry 4 oz. extra firm tofu, cubed ¼ cup green peas ½ cup cooked cauliflower ½ cup canned massaman curry sauce 1 cup cooked brown rice