This plan is a general guideline. Adjust portions and meals according to your appetite, energy needs, and any dietary restrictions. Additionally, always consult a registered dietitian or nutritionist for personalized advice.
Day 1:
- Breakfast: Scrambled eggs (4-5) with spinach and feta cheese, whole-grain toast, Greek yogurt with berries and honey, a banana, and a protein shake.
- Lunch: Grilled chicken breast with quinoa salad (mixed veggies, olive oil, lemon juice) and a side of hummus.
- Snack: Almonds and a protein bar.
- Dinner: Salmon fillet, roasted sweet potatoes, steamed broccoli, and a mixed green salad.
- Snack: Cottage cheese with pineapple chunks.
Day 2:
- Breakfast: Whole grain pancakes with maple syrup, turkey bacon, and a fruit smoothie (spinach, frozen mixed berries, Greek yogurt, protein powder, almond milk).
- Lunch: Turkey and avocado wrap with whole grain tortilla, and a side salad.
- Snack: Carrots with hummus dip.
- Dinner: Beef stir-fry with bell peppers, broccoli, snap peas, and brown rice.
- Snack: Protein shake with almond milk.
Day 3:
- Breakfast: Oatmeal topped with almonds, chia seeds, berries, honey, and a side of scrambled eggs.
- Lunch: Spinach and mixed greens salad with grilled steak strips, cherry tomatoes, feta, olives, and balsamic vinaigrette.
- Snack: Greek yogurt and a handful of walnuts.
- Dinner: Chicken curry with basmati rice and sautéed spinach.
- Snack: Casein protein shake.
Day 4:
- Breakfast: Whole grain waffles, Greek yogurt with a drizzle of honey, a protein shake, and a handful of berries.
- Lunch: Tuna salad with mixed greens, olives, cucumber, cherry tomatoes, and whole grain bread.
- Snack: Protein bar and a banana.
- Dinner: Spaghetti with ground turkey meatballs, tomato sauce, and a side salad.
- Snack: Cottage cheese with a sprinkle of flaxseeds.
Day 5:
- Breakfast: Scrambled eggs with sautéed mushrooms and onions, whole grain toast, and a fruit salad.
- Lunch: Grilled chicken Caesar salad with whole grain croutons and parmesan.
- Snack: Mixed nuts and a protein shake.
- Dinner: Baked tilapia, quinoa, and roasted asparagus.
- Snack: Greek yogurt with a drizzle of maple syrup.
Day 6:
- Breakfast: French toast with maple syrup, turkey bacon, and a protein smoothie (spinach, banana, protein powder, almond milk).
- Lunch: Whole grain sandwich with roast beef, lettuce, tomato, cheese, and mustard. Side of carrot sticks.
- Snack: Celery sticks with peanut butter.
- Dinner: Pork loin, mashed potatoes, and green beans.
- Snack: Casein protein shake.
Day 7:
- Breakfast: Omelette with ham, bell peppers, and onions, whole grain toast, and a side of Greek yogurt with honey.
- Lunch: Chicken fajitas with bell peppers and onions, whole grain tortillas, and a side of salsa and guacamole.
- Snack: Protein bar.
- Dinner: Beef and vegetable skewers, brown rice, and mixed salad.
- Snack: Cottage cheese with blueberries.
General Guidelines:
- Drink at least 3-4 liters of water daily.
- Adjust portion sizes based on hunger and energy expenditure. If you feel hungry, increase portions or add additional healthy snacks.
- Aim for about 1.2-2.2 grams of protein per kilogram (or 0.54-1 gram per pound) of body weight or even more given your workout intensity.
Remember, everyone's energy needs are individual, and this plan is a general guideline. Monitor your weight, strength, and energy levels, and adjust your intake accordingly. If you have specific dietary preferences or restrictions, modify the plan to fit those needs.