Day 1: Balanced and Flavourful

Breakfast

Spinach and Feta Omelette

• Ingredients: 2 eggs, 1/4 cup chopped spinach, 2 tbsp feta cheese, and a pinch of salt.
• Instructions: Whisk eggs, pour into a heated skillet, add spinach and feta, and cook until set.

Lunch

Grilled Chicken Salad

• Ingredients: Grilled chicken breast, mixed greens, cherry tomatoes, cucumbers, and olive oil-lemon dressing.
• Instructions: Toss salad ingredients and top with grilled chicken slices.

Dinner

Garlic Shrimp with Quinoa

• Ingredients: Shrimp, garlic, olive oil, lemon juice, and cooked quinoa.
• Instructions: Sauté shrimp with garlic and olive oil, and serve over a bed of quinoa with steamed broccoli.

Snack

Apple slices with almond butter.

Day 2: Wholesome and Satisfying

Breakfast

Overnight Chia Pudding

• Ingredients: 2 tbsp chia seeds, 1/2 cup almond milk, and a drizzle of honey.
• Instructions: Combine ingredients, refrigerate overnight, and top with fresh berries in the morning.

Lunch

Vegetable Stir-Fry with Tofu

• Ingredients: Tofu, bell peppers, zucchini, carrots, and gluten-free tamari sauce.
• Instructions: Sauté vegetables and tofu in tamari sauce and serve with brown rice.

Dinner

Grilled Salmon with Sweet Potato Mash

• Ingredients: Salmon fillet, sweet potato, olive oil, and steamed asparagus.
• Instructions: Grill salmon, mash boiled sweet potatoes with olive oil, and serve with asparagus.

Snack

Roasted chickpeas with paprika.

Day 3: Fresh and Delicious

Breakfast

Avocado Toast on Gluten-Free Bread

• Ingredients: Gluten-free bread, mashed avocado, a squeeze of lemon, and chilli flakes.
• Instructions: Toast the bread, spread avocado, and season with lemon and chilli flakes.

Lunch

Quinoa and Black Bean Bowl

• Ingredients: Quinoa, black beans, corn, diced tomatoes, and avocado.
• Instructions: Layer ingredients in a bowl and drizzle with lime dressing.

Dinner

Stuffed Bell Peppers

• Ingredients: Bell peppers, cooked ground turkey, quinoa, and diced tomatoes.
• Instructions: Stuff peppers with the filling, top with shredded cheese, and bake at 375°F for 25 minutes.

Snack

Greek yoghurt with a handful of walnuts and a drizzle of maple syrup.

Day 4: Energizing and Light

Breakfast

Smoothie Bowl

• Ingredients: Frozen banana, almond milk, spinach, and a scoop of gluten-free protein powder.
• Instructions: Blend ingredients, pour into a bowl, and top with granola and chia seeds.

Lunch

Mediterranean Chickpea Salad

• Ingredients: Chickpeas, cucumber, cherry tomatoes, red onion, olives, and feta cheese.
• Instructions: Toss ingredients with olive oil and oregano.

Dinner

Gluten-Free Pasta Primavera

• Ingredients: Gluten-free pasta, zucchini, bell peppers, cherry tomatoes, and olive oil.
• Instructions: Cook pasta, sauté vegetables in olive oil, and toss.

Snack

Sliced cucumbers with hummus.

Day 5: Bold and Flavourful

Breakfast

Egg Muffins

• Ingredients: Eggs, diced bell peppers, spinach, and shredded cheese.
• Instructions: Mix ingredients, pour into a muffin tin, and bake at 350°F for 20 minutes.

Lunch

Chicken Lettuce Wraps

• Ingredients: Ground chicken, gluten-free soy sauce, grated carrots, and butter lettuce.
• Instructions: Sauté chicken with soy sauce and carrots, and serve in lettuce leaves.

Dinner

Grilled Tilapia with Mango Salsa

• Ingredients: Tilapia, diced mango, red onion, cilantro, and lime.
• Instructions: Grill tilapia and top with fresh mango salsa.

Snack

A handful of mixed nuts and seeds.

Day 6: Simple and Satisfying

Breakfast

Gluten-Free Pancakes

• Ingredients: Gluten-free flour, almond milk, egg, and a dash of cinnamon.
• Instructions: Mix ingredients, pour onto a hot griddle, and cook until golden. Top with fresh fruit.

Lunch

Lentil Soup

• Ingredients: Lentils, carrots, celery, onions, and vegetable broth.
• Instructions: Simmer ingredients until lentils are tender.

Dinner

Baked Chicken Thighs with Roasted Vegetables

• Ingredients: Chicken thighs, carrots, zucchini, and olive oil.
• Instructions: Season chicken and vegetables, and bake at 400°F for 30 minutes.

Snack

Gluten-free crackers with guacamole.

Day 7: Comfort and Indulgence

Breakfast

Fruit and Nut Yoghurt Bowl

• Ingredients: Greek yoghurt, sliced banana, almonds, and a drizzle of honey.
• Instructions: Layer yoghurt with toppings in a bowl.

Lunch

Sweet Potato and Kale Bowl

• Ingredients: Roasted sweet potato, steamed kale, quinoa, and tahini dressing.
• Instructions: Assemble ingredients and drizzle with dressing.

Dinner

Shrimp and Vegetable Skewers

• Ingredients: Shrimp, zucchini, cherry tomatoes, and bell peppers.
• Instructions: Assemble on skewers, season, and grill until shrimp is cooked.

Snack

Popcorn lightly seasoned with olive oil and sea salt.