Day 1 Breakfast: Porto-Spinach Scramble 2 whole eggs ½ cup spinach ½ cup organic portobello mushrooms, sliced ¼ avocado 1 piece whole grain wheat toast Snack 20 whole almonds Lunch: Quinoa Bowl 1 cup cooked quinoa ½ cup steamed broccoli ¼ cup chickpeas ½ cup shredded carrots (or beets) ½ avocado, sliced 2 tbsp. sunflower seeds Snack 1 apple, sliced with skin 2 tbsp. peanut or almond butter Dinner: Collard Green Tacos 2 large collard greens, raw 6 oz. stir-fried tofu or tempeh ¼ cup black beans, mashed ¼ cup raw purple cabbage, shredded ½ avocado ½ cup cooked brown rice Day 2 Breakfast: Raspberry-Orange Protein Smoothie ½ cup raspberries 1 small orange, peeled 1 cup low fat milk (or unsweetened nut milk) ½ cup water 1 scoop protein powder (whey or plant-based) 1 tbsp. chia seeds Handful of ice Snack 1 cup baby carrots ¼ cup hummus Lunch: Greek Salad 3 cups romaine lettuce ½ cup cherry tomatoes, sliced in half ¼ cup red peppers, sliced thin into strips ½ whole cucumber, sliced into thin rounds ¼ cup kalamata olives 2 oz. feta cheese Balsamic vinegar and oil for dressing Snack 1 large orange Dinner: Chicken Pesto Pasta ½ serving whole wheat angel hair pasta 3 oz. grilled chicken breast 1 cup steamed kale or collard greens 2 tbsp. goat’s cheese 2 tbsp. capers 2 tbsp. pesto Day 3 Breakfast: Strawberry-flax Oats 1 cup cooked steel cut oats ½ cup strawberries, sliced 1 tbsp. flax seeds 1 scoop plant-based protein powder Snack 1 cup nonfat plain greek yogurt Sprinkle of cinnamon Lunch: Tofu stir-fry 6 oz. extra firm tofu, cubed and pressed 1 cup chinese broccoli 1 cup mushrooms, sliced 1 carrot, sliced 1 tbsp. tamari 1 tbsp. nutritional yeast flakes 2 tbsp. sesame seeds Snack 1 cup blueberries Dinner: Green Shrimp Tacos 2 large collard greens, raw 6 oz. sauteed shrimp ½ cup shredded carrots ¼ cup shredded cabbage ¼ avocado, sliced Drizzle of olive oil Cilantro for garnish Day 4 Breakfast: Parfait 1 cup plain greek yogurt, no sugar added ½ cup papaya, sliced ¼ cup blackberries ¼ cup bran flakes 1 tbsp. chia seeds Snack 20 whole almonds Lunch: Zucchini Noodles and Chicken 2 zucchini, spiral-cut 3 oz. roasted chicken breast 1 cup lightly-roasted cherry tomatoes 2 tbsp. goat’s cheese 2 tbsp. pine nuts Drizzle of olive oil Snack 1 small mandarin orange 2 tbsp. sunflower seeds Dinner: Salmon and Greens Plate 6 oz. salmon ½ cup cooked brown rice 1 cup steamed brussels Drizzle of olive oil Day 5 Breakfast: Boiled Egg Muffin 1 whole-wheat english muffin, sliced in half and toasted ½ avocado, mashed 2 whole eggs, boiled and sliced in half Snack 2-3 cups air-popped popcorn, no butter Lunch: Chickpea Broccoli Salad 2-3 cups fresh mixed greens ¼ cup chickpeas, drained 1 cup steamed broccoli 1 roma tomato, sliced ½ cup shredded carrots ½ cup sunflower sprouts Tahini dressing: 2 tbsp. tahini 2 tbsp. water 2 tbsp. lemon juice 1 ½ tbsp. extra-virgin olive oil. 1 grated garlic clove Salt and pepper to taste Snack 1 cup watermelon, cubed Dinner: Light Chicken Fajitas 2-3 small corn tortillas 5 oz. chicken breast strips, sauteed ½ cup portobello mushrooms, sliced and sauteed 1 cup spinach, sauteed ½ yellow squash, sliced and sauteed ¼ avocado, sliced Day 6 Breakfast: Tri-berry Protein Smoothie ½ cup blueberries ½ cup raspberries 2 large strawberries ½ cup nonfat milk (or unsweetened almond milk) 1 cup water 1 scoop vanilla protein powder (whey or plant-based) 1 tbsp. chia seeds Handful of ice Snack 1 serving low-fat mozzarella string cheese Lunch: Turkey Avocado Wrap 1 large whole grain wheat wrap 4 thin slices oven roasted turkey breast ½ avocado, mashed and spread on wrap ½ cup spinach, raw ½ cup purple cabbage, shredded 1 large roma tomato, sliced Snack 16 whole cashews Dinner: Colorful Barley Bowl 1 cup cooked barley 1 cup steamed kale ¼ cup shelled edamame beans, steamed ½ cup shredded beets, raw ½ cup shredded carrots, raw 2 tbsp. Tamari Drizzle of olive oil Day 7 Breakfast: Cinnamon Quinoa Bowl 1 cup cooked quinoa 1 cup unsweetened almond milk 1-2 tsp. Cinnamon Pinch of salt ½ apple, sliced into small chunks 2 tbsp. slivered almonds Snack 1 cup plain nonfat greek yogurt ½ cup grapes Lunch: Mediterranean Salad 3 cups mixed greens ½ cup chickpeas, drained 6 kalamata olives, pitted ¼ cup cherry tomatoes ½ cucumber, sliced into thin rounds 2 oz. feta cheese Olive oil and red wine vinegar dressing ¼ cup crumbled flax crackers (for garnish) Snack 30 pistachios Dinner: Fish and Sweets 5 oz. baked halibut 1 cup steamed sweet potato chunks ½ cup steamed asparagus tips ½ cup steamed cauliflower Drizzle of olive oil