Day 1

• Breakfast: Scrambled eggs with spinach and cherry tomatoes (2 eggs, sautéed in 1 tsp olive oil). Serve with one slice of whole-grain toast.
• Snack: A handful of almonds (10–12 nuts).
• Lunch: Grilled chicken salad with mixed greens, cucumber, avocado, and a light olive oil dressing.
• Snack: Greek yoghurt (unsweetened) topped with 1 tbsp chia seeds.
• Dinner: Grilled salmon with quinoa and steamed broccoli.

Day 2

• Breakfast: Overnight oats with almond milk, topped with blueberries and a sprinkle of cinnamon.
• Snack: A small apple with 1 tbsp peanut butter.
• Lunch: Lentil soup with a side of fresh mixed greens.
• Snack: Carrot and cucumber stick with hummus.
• Dinner: Stir-fried chicken breast with bell peppers, zucchini, and mushrooms, served with brown rice.

Day 3

• Breakfast: Greek yoghurt parfait with granola, strawberries, and a drizzle of honey.
• Snack: A boiled egg and a handful of walnuts.
• Lunch: Grilled shrimp quinoa bowl with spinach, avocado, and lemon vinaigrette.
• Snack: Fresh fruit salad (watermelon, kiwi, oranges).
• Dinner: Baked chicken thighs with roasted sweet potatoes and green beans.

Day 4

• Breakfast: Smoothie made with unsweetened almond milk, spinach, banana, and protein powder.
• Snack: Roasted chickpeas (1/4 cup).
• Lunch: Grilled turkey wrap with whole-grain tortilla, lettuce, cucumber, and a dollop of hummus.
• Snack: Cottage cheese with pineapple chunks.
• Dinner: Baked cod with sautéed spinach and mashed cauliflower.

Day 5

• Breakfast: Avocado toast on whole-grain bread with a poached egg.
• Snack: A small handful of mixed nuts (almonds, cashews, pistachios).
• Lunch: Chickpea and vegetable stir-fry with brown rice.
• Snack: Sliced cucumbers with a sprinkle of sea salt and lime.
• Dinner: Grilled chicken kabobs with roasted vegetables and couscous.

Day 6

• Breakfast: Two boiled eggs with fresh fruit (berries and a slice of melon).
• Snack: A small handful of pumpkin seeds.
• Lunch: Tuna salad (made with olive oil and lemon) served on a bed of spinach and arugula.
• Snack: A small pear or orange.
• Dinner: Stuffed bell peppers with quinoa, black beans, and diced tomatoes.

Day 7

• Breakfast: Omelette with mushrooms, onions, and bell peppers, served with whole-grain toast.
• Snack: Greek yoghurt with a dash of cinnamon.
• Lunch: Baked salmon bowl with steamed asparagus and wild rice.
• Snack: A small avocado sprinkled with salt and pepper.
• Dinner: Grilled chicken breast with roasted Brussels sprouts and mashed sweet potato.