Day 1 Breakfast: Blueberry-Orange Protein Smoothie ½ cup blueberries 1 small orange, peeled 1 cup skim milk, unsweetened nut milk, or 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: Tofu stir-fry 6 oz. extra firm tofu, cubed and pressed 1 cup broccoli florets and stems 1 cup mushrooms, sliced 1 beetroot, peeled and sliced thin ½ cup carrots, julienne 1 tbsp. tamari 1 tbsp. nutritional yeast flakes 2 tbsp. sesame seeds Snack 20 whole almonds Dinner: Salmon and Greens Plate 6 oz. salmon ½ cup cooked brown rice 1 cup steamed spinach ½ cup steamed butternut squash Drizzle of olive oil Day 2 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 1 cup watermelon, cubed 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 2-3 cups air-popped popcorn, no butter 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 3 Breakfast: Apple-Cinnamon-Flax Oats 1 cup cooked steel cut oats (prepared with water) 1 apple, diced 1 tbsp. flax seeds 1 scoop plant-based protein powder 1 pinch of cinnamon Snack 1 cup nonfat plain greek yogurt 1 small kiwi, peeled and sliced Lunch: Tempeh “BLTA” Salad 3 cups organic spinach/arugula blend 3 oz. organic tempeh, sliced thin and sauteed ½ cup cherry tomatoes, sliced in half ¼ cup carrots, sliced thin ½ avocado 2 tbsp. sunflower seeds Snack 1 small mandarin orange 2 tbsp. sunflower seeds Lunch: Zucchini Noodles and Chicken 2 zucchinis, spiral-cut 3 oz. roasted chicken breast 1 cup lightly-roasted cherry tomatoes, half-mashed 1-2 tbsp. Feta, goat’s, or grated low-fat parmesan cheese 2 tbsp. pine nuts Drizzle of olive oil Day 4 Breakfast: Parfait 1 cup plain greek yogurt, no sugar added ½ cup melon, sliced ¼ cup blackberries ¼ cup whole wheat bran flakes 1 tbsp. chia seeds Snack ½ cup kimchi 1 serving brown rice crackers 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 1 apple, sliced with skin 2 tbsp. peanut or almond butter Dinner: Sweet Potato Miso Bowl 1 small baked sweet potato, sliced 1 cup cooked brown rice ½ cup steamed chinese broccoli ¼ avocado 2 tbsp. tamari 2 tbsp. miso paste 2 tbsp. sesame seeds Day 5 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 1 large orange Lunch: Turkey Avocado Wrap 1 large whole grain wheat wrap 4 thin slices oven roasted turkey breast ¼ avocado, mashed and spread on wrap ½ cup purple cabbage, shredded 1 large roma tomato, sliced 2 tbsp. goat’s cheese Snack 2-3 cups air-popped popcorn, no butter Dinner: Rainbow 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 6 Breakfast: Cottage Cheese Toast 2 pieces whole grain wheat bread, toasted ½ cup nonfat or lowfat cottage cheese 2-3 large strawberries, sliced Snack 1 grapefruit Lunch: 3 Bean Salad ½ cup cooked kidney beans ¼ cup cooked cannellini beans ½ cup cooked chickpeas ½ cup steamed kale ½ avocado, sliced ¼ cup red onions, diced 1 celery stalk, chopped thin 1 tbsp. fresh cilantro Drizzle of olive oil Snack 1 cup plain nonfat greek yogurt ½ cup grapes Dinner: Fish & Grain Plate 3 oz. baked wild-caught halibut ½ cup cooked millet 1 cup roasted cauliflower 1 tbsp. pine nuts Drizzle of olive oil (for cauliflower and millet) Squeeze of lemon (for fish) 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 1 tbsp. slivered almonds Snack 1 serving low-fat mozzarella string cheese Lunch: Baba Ganoush Salad 2 ½ cups baby spring mix ¾ cup baba ganoush ¼ cup chickpeas ¼ cup beetroot, julienne ½ cucumber, sliced thin 2 tbsp. sunflower seeds 5 whole grain pita chips, crushed and sprinkled over the top Snack 1 oz. dark chocolate square Dinner: Light Shrimp Fajitas 2-3 small corn tortillas (or 2 large raw collard greens) 6 oz. wild shrimp, sauteed ½ cup portobello mushrooms, sliced and sauteed 1 cup spinach, sauteed 1 large roma tomato, sliced thin ¼ avocado, sliced 1 tbsp. fresh cilantro (for garnish)