Day 1

• Breakfast: Scrambled eggs with spinach and cherry tomatoes, served with one slice of whole-grain toast.
• Snack: A small handful of almonds (10–12 nuts).
• Lunch: Grilled chicken salad with mixed greens, cucumber, and a light olive oil dressing. Add a small portion of quinoa.
• Snack: Sliced cucumber with 2 tbsp hummus.
• Dinner: Baked salmon with roasted Brussels sprouts and mashed cauliflower.

Day 2

• Breakfast: Greek yoghurt (unsweetened) with chia seeds, sliced strawberries, and a sprinkle of cinnamon.
• Snack: A boiled egg and a small handful of walnuts.
• Lunch: Lentil and vegetable soup with mixed greens with lemon and olive oil.
• Snack: A small pear or orange.
• Dinner: Stir-fried tofu with broccoli, zucchini, and bell peppers, served over a small portion of brown rice.

Day 3

• Breakfast: Smoothie made with unsweetened almond milk, a handful of spinach, half a banana, and a scoop of plant-based protein powder.
• Snack: Carrot sticks with 2 tbsp guacamole.
• Lunch: Grilled turkey wrap with whole-grain tortilla, lettuce, and a dollop of hummus.
• Snack: A small handful of roasted chickpeas.
• Dinner: Baked cod with sautéed spinach and roasted sweet potatoes.

Day 4

• Breakfast: Oatmeal made with unsweetened almond milk, topped with blueberries and a sprinkle of flaxseeds.
• Snack: A small apple with 1 tbsp almond butter.
• Lunch: Chickpea and cucumber salad with cherry tomatoes, parsley, and olive oil dressing.
• Snack: Celery sticks with low-fat cream cheese.
• Dinner: Grilled chicken breast with roasted asparagus and quinoa pilaf.

Day 5

• Breakfast: Avocado toast on whole-grain bread with a poached egg.
• Snack: A handful of mixed nuts (almonds, cashews, pistachios).
• Lunch: Black bean soup with fresh salad (arugula, cucumbers, and a sprinkle of sunflower seeds).
• Snack: Greek yoghurt with a few pomegranate seeds (or a dairy-free alternative).
• Dinner: Stuffed bell peppers with quinoa, lean ground turkey, and diced tomatoes.

Day 6

• Breakfast: Chia pudding made with unsweetened almond milk, raspberries, and a dash of cinnamon.
• Snack: A boiled egg and a handful of baby carrots.
• Lunch: Grilled salmon bowl with steamed broccoli, kale, and a small portion of brown rice.
• Snack: Sliced cucumbers with a sprinkle of salt and lemon juice.
• Dinner: Eggplant curry with lentils, served over cauliflower rice.

Day 7

• Breakfast: Omelette with mushrooms, onions, and bell peppers, served with whole-grain toast.
• Snack: A small handful of pumpkin seeds.
• Lunch: Spinach and chickpea curry served with a small portion of basmati rice.
• Snack: Fresh fruit salad (kiwi, orange, and watermelon slices).
• Dinner: Grilled shrimp with roasted zucchini and mashed cauliflower.