Day 1 Breakfast: Oats and berries 1 cup cooked oats (cooked with about 1 cup of whole milk) 1 scoop vanilla protein powder 1 cup strawberries, sliced 2 tbsp. chia seeds Snack 15 pecan halves ¼ cup dried figs 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: Chicken and potato plate 3 oz. grilled chicken breast ½ cup cooked barley 3-4 boiled red new potatoes (sprinkled with 2 tbsp. parmesan cheese) ½ cup sauteed spinach Drizzles of olive oil (over each component) Day 2 Breakfast: PB and banana shake 1½ cups milk (or nut milk) 1 scoop vanilla protein powder (whey or plant-based) 1 tbsp. peanut or almond butter 1 banana Snack 1 piece of whole grain wheat toast ¼ avocado (mashed and smeared on top) Lunch: Chicken and peas pasta Salad 1 serving whole wheat bowtie pasta 3 oz. skinless chicken breast ½ cup green peas 3 oz. goat’s cheese 2 tbsp. olive oil 2 tbsp. pine nuts Snack 25 almonds 1 cup raisins Dinner: Prawn massaman curry 5-6 oz. prawns ¼ cup green peas ½ cup cooked potatoes, cubed ½ cup canned massaman curry sauce 1 cup cooked brown rice Day 3 Breakfast: Egg sandwich 2 pieces of whole grain wheat toast 3 whole eggs, scrambled or fried ½ avocado, mashed 2 slices provolone cheese Snack 1 protein bar Lunch: Mediterranean quinoa bowl 1½ cups cooked quinoa ½ cup cooked beets, julienne ½ cup shredded raw carrots ¼ cup corn ½ cup hummus 2 tbsp. pine nuts Drizzle of olive oil Snack 1 cup sweet potato veggie chips ¼ avocado, mashed Lunch: Beef and lentil tacos 2 whole wheat flour tortillas (or 4-6 corn tortillas) 4 oz. lean ground beef 1 cup cooked lentils 2 roma tomatoes, sliced ½ avocado, sliced 2-3 oz. shredded cheddar cheese ¼ cup salsa with corn (optional) Snack 1 banana 2 tbsp. peanut or almond butter Dinner: Scallops and sweets 3-4 oz. baked scallops (4-5 large or 9-10 small) ½ cup cooked millet (topped with 2 tbsp. mushroom gravy) 1 baked sweet potato 1 slice mozzarella cheese (for sweet potato) Olive oil (to drizzle over each component) Day 4 Breakfast: Crunchy mango parfait 1 cup full-fat greek yogurt 1 mango, slice and cubed ⅓ cup whole wheat granola or bran cereal 2 tbsp. chia seeds Snack 15 olives (marinated in olive oil) 20 pistachios Lunch: Turkey-avocado sandwich 2 slices of whole grain wheat bread 4 oz. sliced turkey 2 slices swiss or provolone cheese ½ avocado 1 piece of green leaf lettuce 1 roma tomato, sliced Snack 1 pear 2 tbsp. peanut or almond butter Dinner: Chicken pesto spaghetti 1½ serving whole wheat spaghetti 3 oz. chicken ½ cup cherry tomatoes ½ cup zucchini squash 2 tbsp. Capers (for garnish) 2 tbsp. Pesto Day 5 Breakfast: Chocolatey oats 1 cup cooked oats (cooked with about 1 cup of whole milk) 1 scoop chocolate protein powder (whey or plant-based) 1 cup blueberries 2 tbsp. slivered almonds Snack 1 piece of whole grain wheat toast ¼ cup hummus (smeared on top) Lunch: Tempeh bibimbap 1 cup cooked brown rice 5 oz. tempeh, sauteed in soy sauce or tamari 1 cup carrots, julienne 1 cup mushrooms, sauteed 1 cup spinach, sauteed ⅓ avocado, sliced Tamari and sesame seeds (for garnish) Snack 24 whole almonds Dinner: Hearty shrimp tacos 2 whole wheat flour tortillas (or 2-4 corn tortillas) 6 oz. shrimp, sauteed ½ cup cooked black beans ½ avocado, mashed ¼ cup raw purple cabbage, shredded ¼ cup raw spinach 4 tbsp. shredded whole-milk cheddar cheese Day 6 Breakfast: Strawberry-banana Protein Shake ½ cup strawberries 1 small banana, peeled 1 cup whole milk 1 scoop vanilla protein powder (whey or plant-based) 2 tbsp. chia seeds Snack 1 cup baby carrots ½ cup hummus Lunch: Chicken-avocado sandwich melt 2 slices whole grain wheat bread, toasted 3 oz. oven roasted chicken, sliced thin 2 slices swiss cheese 1 cup sauerkraut ½ avocado, sliced and mashed Snack 1 apple 2 tbsp. peanut or almond butter Dinner: Sweet miso bowl 1 small baked sweet potato, sliced and slightly mashed 1 cup cooked brown rice 4 oz. tempeh, sauteed ¼ avocado, sliced 10 cashew halves, crushed 4 tbsp. Tamari (divided in 2 parts for tempeh and rice) 2 tbsp. miso paste (for rice) 2 tbsp. sesame seeds (for garnish) Day 7 Breakfast: Kimchi scramble 3 eggs, scrambled ½ cup spinach, sauteed ½ cup kimchi 2 pieces whole grain wheat toast ½ avocado, mashed and spread on toast Snack 1/2 cup plain greek yogurt, no added sugars 1 cup mango, sliced Lunch: Protein bowl ½ cup cooked barley ½ cup cooked quinoa 3 oz. free-range chicken breast, baked and cubed ½ cup steamed broccoli ½ avocado, sliced 2 tbsp. slivered raw almonds Snack 1 serving corn tortilla chips ½ cup salsa (with corn and black beans) Dinner: Fish & Grain Plate 3 oz. baked halibut ½ cup cooked millet 1 cup roasted beets 3 tbsp. slivered almonds (as garnish for all components) Olive oil (to drizzle over all components)