Sunday Meal 1: 1 cup cooked oats with 1 scoop whey protein, 1 Tbsp. almond butter, and 1 banana Meal 2: 2 slices avocado toast (on whole wheat) Meal 3: 3 oz. grilled chicken on a whole wheat bun topped with a slice of swiss cheese, lettuce, tomatoes, and onions served with 1 cup of arugula tossed in 1 Tbsp. vinaigrette dressing Meal 4: 10 whole grain crackers topped with 1 can tuna and 1 large apple Meal 5: Protein shake made with whole milk and 1 orange Meal 6: Baked salmon fillet served with a garden salad tossed in 1 Tbsp. vinaigrette dressing and 1 cup of steamed broccoli topped with melted shredded cheddar cheese Monday Meal 1: 3-egg omelet with ½ cup cheddar cheese, chopped onion and bell pepper, ⅓ cup kale, and sliced cooked ham Meal 2: 2 slices whole wheat toast with almond butter Meal 3: Grilled chicken and whole wheat pasta in a fresh tomato sauce topped with grated Parmesan cheese, served with a garden salad tossed in 1 Tbsp. vinaigrette dressing Meal 4: Whole wheat pita filled with 3 oz. turkey breast, ½ sliced avocado, 1 slice swiss cheese, tomatoes, lettuce, and onion Meal 5: Sauteed round cut steak served with baked potato topped with ½ cup shredded cheddar cheese and steamed broccoli Meal 6: Frozen banana “ice cream” topped with raw cocoa nibs and a fresh banana Tuesday Meal 1: 3-egg scramble cooked with ½ cup cheddar cheese and 1 cup spinach, served with 2 pieces turkey sausage Meal 2: Chocolate milkshake made with whole milk, chocolate protein powder, and 5 pitted dates Meal 3: Baked salmon fillet served with 1 cup roasted winter squash and garden salad tossed in 1 Tbsp. vinaigrette dressing Meal 4: 1 cup carrots and ½ cup hummus Meal 5: Baked tilapia tacos in corn tortillas topped with ½ sliced avocado, shredded kale, tomatoes, and onion Meal 6: Avocado toast on a whole wheat bagel Wednesday Meal 1: Granola made with whole rolled oats, lentils, wheat flakes, corn flakes, almonds, walnuts, and raisins (toast in oven at 300° F for 30 minutes), served with whole milk and topped with mixed berries Meal 2: 10 whole wheat crackers with 1 can tuna and a banana Meal 3: 12 kalamata olives and 1 cup cottage cheese Meal 4: 1 cup quinoa and ½ cup black beans Meal 5: Pork tenderloin served with mashed sweet potatoes cooked in butter and 1 cup steamed broccoli Meal 6: 5 oz. dark chocolate Thursday Meal 1: Grilled paneer, peanut butter, and cocoa powder sandwich on whole grain oat bran bread Meal 2: 2 Tbsp. almond butter and 1 pear, served with ½ cup granola Meal 3: Grilled chicken breast served with 1 cup brown rice and ½ cup Brussels sprouts Meal 4: 6 figs and ½ cup cottage cheese Meal 5: Pizza on whole wheat crust topped with homemade tomato sauce, shredded mozzarella cheese, broccoli, bell peppers, grilled chicken, and crumbled turkey bacon Meal 6: Cooked rolled oats topped with almond butter, honey, and ½ cup blueberries Friday Meal 1: Overnight oats made with ½ cup rolled oats, ½ cup whole milk, 1 Tbsp. chia seeds, 1 Tbsp. honey, and a sprinkle of cinnamon Meal 2: 4 protein bites made with peanut butter, whole rolled oats, and raisins, and chilled in fridge for 1 hour Meal 3: Taco salad made with steak strips, ½ sliced avocado, tomatoes, mixed greens, onion, and ½ cup shredded cheddar cheese, tossed in 2 Tbsp. vinaigrette Meal 4: Handful of raw cashews Meal 5: Cheeseburger made with 8 oz. beef, topped with 1 slice swiss cheese, ½ sliced avocado, tomato, lettuce, and onion on a whole wheat bun Meal 6: Banana “ice cream” made with frozen banana and 1 Tbsp. peanut butter and topped with a fresh banana Saturday Meal 1: Peanut butter blueberry protein shake made with 1½ cups Greek yogurt, 1 Tbsp. almond butter, 1 scoop chocolate whey protein, 1 Tbsp. honey, 1 cup roasted whole rolled oats, ¼ cup blueberries, and 2 Tbsp. pitted dates Meal 2: 3 hard boiled eggs served with 1 whole wheat English muffin topped with mashed avocado Meal 3: Sauteed sirloin steak served with a baked sweet potato and 1 cup steamed broccoli topped with ½ cup shredded cheddar cheese Meal 4: Chocolate peanut butter protein shake Meal 5: Baked salmon served with 1 cup cooked quinoa and ½ cup Brussels sprouts Meal 6: Cereal bar made with oats, nuts, and dried fruit