Weekly Diet Plan Weekly Diet Plan
🍳 DAY 1✔ Breakfast 350 kcal- Greek Yogurt & Berries
- 200g Greek yogurt
- ½ cup mixed berries
- 1 tbsp flaxseeds
- +10 almonds for extra calories
✔ Lunch 500 kcal- Grilled Chicken Salad
- 150g grilled chicken breast
- 2 cups mixed greens (lettuce, spinach, etc.)
- ½ avocado, cherry tomatoes, cucumber
- 1 tbsp olive oil & lemon dressing
- +1 slice whole wheat toast with smashed avocado
✔ Dinner 550 kcal- Salmon & Roasted Veggies
- 150g baked salmon
- 1 cup roasted broccoli & zucchini
- ¾ cup cauliflower rice sautéed in garlic
- +10g walnuts for extra calories
🥑 DAY 2✔ Breakfast 350 kcal- Scrambled Eggs & Toast
- 2 eggs scrambled
- 1 slice whole wheat toast
- +Smashed avocado as spread
✔ Lunch 500 kcal- Tuna & Chickpea Salad
- 1 can tuna in water
- ¾ cup chickpeas
- 1 tbsp olive oil, lemon juice
- Cherry tomatoes, cucumber
- +1 boiled egg for extra protein
✔ Dinner 550 kcal- Lean Turkey Stir-Fry
- 150g lean ground turkey
- 1 cup stir-fried bell peppers & zucchini
- ¾ cup cauliflower rice
🥣 DAY 3✔ Breakfast 350 kcal- Oatmeal & Smashed Avocado Toast
- ½ cup oats cooked with almond milk
- 1 slice whole wheat toast
- +1 tbsp smashed avocado
✔ Lunch 500 kcal- Grilled Chicken Wrap
- 1 whole wheat wrap
- 150g grilled chicken
- Lettuce, tomatoes
- +1 tbsp hummus for extra creaminess
✔ Dinner 550 kcal- Baked Cod & Steamed Veggies
- 150g cod (or any white fish)
- 1 cup steamed green beans & carrots
- ¾ cup cauliflower rice
- +10 almonds for healthy fats
🍗 DAY 4✔ Breakfast 350 kcal- Protein Smoothie
- 1 scoop protein powder
- ½ banana
- 1 tbsp chia seeds
- 1 cup almond milk
- +10 cashews for healthy fats
✔ Lunch 500 kcal- Egg Salad with Whole Wheat Crackers
- 2 boiled eggs mashed with 1 tbsp Greek yogurt
- 3-4 whole wheat crackers
- Side salad
- +½ avocado for extra calories
✔ Dinner 550 kcal- Beef & Veggie Stir-Fry
- 150g lean beef strips
- 1 cup stir-fried bell peppers & mushrooms
- ¾ cup cauliflower rice
🥗 DAY 5✔ Breakfast 350 kcal- Cottage Cheese & Fruit
- 200g cottage cheese
- ½ cup pineapple chunks
- 1 tbsp sunflower seeds
- +1 slice whole wheat toast with smashed avocado
✔ Lunch 500 kcal- Salmon & Avocado Bowl
- 150g cooked salmon
- ½ avocado
- 1 cup spinach & lemon dressing
- +1 tbsp olive oil for extra calories
✔ Dinner 550 kcal- Chicken & Roasted Sweet Potato
- 150g grilled chicken
- ¾ cup roasted sweet potatoes
- 1 cup steamed broccoli
🥣 DAY 6✔ Breakfast 350 kcal- Scrambled Eggs & Avocado Toast
- 2 eggs scrambled
- ½ cup sautéed spinach & tomatoes
- 1 slice whole wheat toast
- +Smashed avocado as spread
✔ Lunch 500 kcal- Lentil Soup & Whole Wheat Bread
- 1 cup lentil soup
- 1 slice whole wheat bread
- Side salad
- +10 almonds for extra calories
✔ Dinner 550 kcal- Shrimp & Cauliflower Rice Stir-Fry
- 150g shrimp
- 1 cup cauliflower rice
- Stir-fried in garlic & olive oil
- +½ avocado on the side
🍲 DAY 7✔ Breakfast 350 kcal- Chia Pudding with Almonds
- 2 tbsp chia seeds soaked in almond milk
- ½ cup strawberries
- 1 tbsp almonds
- +1 boiled egg for protein
✔ Lunch 500 kcal- Turkey & Hummus Wrap
- 1 whole wheat wrap
- 150g turkey breast
- 1 tbsp hummus, lettuce, cucumber
- +10 walnuts for extra calories
✔ Dinner 550 kcal- Baked Chicken with Roasted Veggies
- 150g baked chicken breast
- 1 cup roasted carrots & asparagus
- ¾ cup cauliflower rice
- +1 tbsp olive oil for extra calories