| Day | Meal | Food Item | Portion Size | Calories | Carbs (g) | Protein (g) | Fat (g) | Fiber (g) |
|---|---|---|---|---|---|---|---|---|
| 1 | Breakfast | Oatmeal | 1/2 cup (40g) | 150 | 27 | 5 | 2 | 4 |
| Blueberries | 1/4 cup (40g) | 20 | 5 | 0 | 0 | 2 | ||
| Almonds | 1 ounce (28g) | 160 | 6 | 6 | 14 | 3 | ||
| Lunch | Grilled Chicken | 3 ounces (85g) | 165 | 0 | 31 | 3 | 0 | |
| Brown Rice | 1/2 cup cooked (90g) | 100 | 22 | 2 | 1 | 2 | ||
| Broccoli | 1 cup cooked (156g) | 55 | 11 | 5 | 0 | 5 | ||
| Snack | Apple | 1 medium (182g) | 95 | 25 | 0 | 0 | 4 | |
| Dinner | Salmon | 3 ounces (85g) | 155 | 0 | 22 | 7 | 0 | |
| Quinoa | 1/2 cup cooked (90g) | 110 | 20 | 4 | 2 | 3 | ||
| Asparagus | 1 cup cooked (180g) | 90 | 17 | 7 | 1 | 8 | ||
| 2 | Breakfast | Greek Yogurt | 1 cup (245g) | 150 | 8 | 20 | 5 | 1 |
| Strawberries | 1/2 cup (72g) | 25 | 6 | 1 | 0 | 2 | ||
| Walnuts | 1 ounce (28g) | 185 | 4 | 4 | 18 | 2 | ||
| Lunch | Turkey Breast | 3 ounces (85g) | 125 | 0 | 26 | 1 | 0 | |
| Quinoa | 1/2 cup cooked (90g) | 110 | 20 | 4 | 2 | 3 | ||
| Green Beans | 1 cup cooked (125g) | 45 | 10 | 2 | 0 | 4 | ||
| Snack | Banana | 1 medium (118g) | 105 | 27 | 1 | 0 | 3 | |
| Dinner | Chicken Breast | 4 ounces (113g) | 187 | 0 | 35 | 4 | 0 | |
| Sweet Potato | 1 medium (130g) | 112 | 26 | 2 | 0 | 4 | ||
| Brussels Sprouts | 1 cup cooked (156g) | 56 | 11 | 4 | 1 | 4 | ||
| 3 | Breakfast | Scrambled Eggs | 2 large eggs (100g) | 140 | 1 | 12 | 10 | 0 |
| Spinach | 1 cup (30g) | 7 | 1 | 1 | 0 | 1 | ||
| Avocado | 1/4 medium (50g) | 80 | 4 | 1 | 7 | 3 | ||
| Lunch | Tuna Salad | 1 cup (205g) | 180 | 4 | 20 | 10 | 2 | |
| Whole Wheat Brea | 2 slices (60g) | 140 | 25 | 7 | 2 | 4 | ||
| Lettuce | 1 cup (36g) | 5 | 1 | 0 | 0 | 1 | ||
| Snack | Carrots | 1 medium (61g) | 25 | 6 | 1 | 0 | 2 | |
| Dinner | Beef Steak | 4 ounces (113g) | 275 | 0 | 26 | 20 | 0 | |
| Quinoa | 1/2 cup cooked (90g) | 110 | 20 | 4 | 2 | 3 | ||
| Asparagus | 1 cup cooked (180g) | 90 | 17 | 7 | 1 | 8 | ||
| 4 | Breakfast | Protein Pancakes | 2 pancakes (120g) | 200 | 35 | 14 | 2 | 6 |
| Berries | 1/4 cup (40g) | 20 | 5 | 0 | 0 | 2 | ||
| Peanut Butter | 1 tablespoon (16g) | 90 | 3 | 4 | 8 | 1 | ||
| Lunch | Grilled Chicken | 3 ounces (85g) | 165 | 0 | 31 | 3 | 0 | |
| Brown Rice | 1/2 cup cooked (90g) | 100 | 22 | 2 | 1 | 2 | ||
| Mixed Vegetables | 1 cup (150g) | 70 | 13 | 3 | 1 | 5 | ||
| Snack | Greek Yogurt | 1 cup (245g) | 150 | 8 | 20 | 5 | 1 | |
| Dinner | Salmon | 3 ounces (85g) | 155 | 0 | 22 | 7 | 0 | |
| Quinoa | 1/2 cup cooked (90g) | 110 | 20 | 4 | 2 | 3 | ||
| Broccoli | 1 cup cooked (156g) | 55 | 11 | 5 | 0 | 5 | ||
| 5 | Breakfast | Oatmeal | 1/2 cup (40g) | 150 | 27 | 5 | 2 | 4 |
| Blueberries | 1/4 cup (40g) | 20 | 5 | 0 | 0 | 2 | ||
| Almonds | 1 ounce (28g) | 160 | 6 | 6 | 14 | 3 | ||
| Lunch | Turkey Breast | 3 ounces (85g) | 125 | 0 | 26 | 1 | 0 | |
| Quinoa | 1/2 cup cooked (90g) | 110 | 20 | 4 | 2 | 3 | ||
| Green Beans | 1 cup cooked (125g) | 45 | 10 | 2 | 0 | 4 | ||
| Snack | Apple | 1 medium (182g) | 95 | 25 | 0 | 0 | 4 | |
| Dinner | Chicken Breast | 4 ounces (113g) | 187 | 0 | 35 | 4 | 0 | |
| Sweet Potato | 1 medium (130g) | 112 | 26 | 2 | 0 | 4 | ||
| Brussels Sprouts | 1 cup cooked (156g) | 56 | 11 | 4 | 1 | 4 | ||
| 6 | Breakfast | Greek Yogurt | 1 cup (245g) | 150 | 8 | 20 | 5 | 1 |
| Strawberries | 1/2 cup (72g) | 25 | 6 | 1 | 0 | 2 | ||
| Walnuts | 1 ounce (28g) | 185 | 4 | 4 | 18 | 2 | ||
| Lunch | Grilled Chicken | 3 ounces (85g) | 165 | 0 | 31 | 3 | 0 | |
| Brown Rice | 1/2 cup cooked (90g) | 100 | 22 | 2 | 1 | 2 | ||
| Broccoli | 1 cup cooked (156g) | 55 | 11 | 5 | 0 | 5 | ||
| Snack | Banana | 1 medium (118g) | 105 | 27 | 1 | 0 | 3 | |
| Dinner | Salmon | 3 ounces (85g) | 155 | 0 | 22 | 7 | 0 | |
| Quinoa | 1/2 cup cooked (90g) | 110 | 20 | 4 | 2 | 3 | ||
| Asparagus | 1 cup cooked (180g) | 90 | 17 | 7 | 1 | 8 | ||
| 7 | Breakfast | Scrambled Eggs | 2 large eggs (100g) | 140 | 1 | 12 | 10 | 0 |
| Spinach | 1 cup (30g) | 7 | 1 | 1 | 0 | 1 | ||
| Avocado | 1/4 medium (50g) | 80 | 4 | 1 | 7 | 3 | ||
| Lunch | Tuna Salad | 1 cup (205g) | 180 | 4 | 20 | 10 | 2 | |
| Whole Wheat Brea | 2 slices (60g) | 140 | 25 | 7 | 2 | 4 | ||
| Lettuce | 1 cup (36g) | 5 | 1 | 0 | 0 | 1 | ||
| Snack | Carrots | 1 medium (61g) | 25 | 6 | 1 | 0 | 2 | |
| Dinner | Beef Steak | 4 ounces (113g) | 275 | 0 | 26 | 20 | 0 | |
| Quinoa | 1/2 cup cooked (90g) | 110 | 20 | 4 | 2 | 3 | ||
| Asparagus | 1 cup cooked (180g) | 90 | 17 | 7 | 1 | 8 | ||
| 8 | Breakfast | Greek Yogurt | 1 cup (245g) | 150 | 8 | 20 | 5 | 1 |
| Blueberries | 1/2 cup (72g) | 25 | 6 | 1 | 0 | 2 | ||
| Almonds | 1 ounce (28g) | 160 | 6 | 6 | 14 | 3 | ||
| Lunch | Grilled Chicken | 3 ounces (85g) | 165 | 0 | 31 | 3 | 0 | |
| Brown Rice | 1/2 cup cooked (90g) | 100 | 22 | 2 | 1 | 2 | ||
| Broccoli | 1 cup cooked (156g) | 55 | 11 | 5 | 0 | 5 | ||
| Snack | Banana | 1 medium (118g) | 105 | 27 | 1 | 0 | 3 | |
| Dinner | Salmon | 3 ounces (85g) | 155 | 0 | 22 | 7 | 0 | |
| Quinoa | 1/2 cup cooked (90g) | 110 | 20 | 4 | 2 | 3 | ||
| Asparagus | 1 cup cooked (180g) | 90 | 17 | 7 | 1 | 8 | ||
| 9 | Breakfast | Scrambled Eggs | 2 large eggs (100g) | 140 | 1 | 12 | 10 | 0 |
| Spinach | 1 cup (30g) | 7 | 1 | 1 | 0 | 1 | ||
| Avocado | 1/4 medium (50g) | 80 | 4 | 1 | 7 | 3 | ||
| Lunch | Tuna Salad | 1 cup (205g) | 180 | 4 | 20 | 10 | 2 | |
| Whole Wheat Brea | 2 slices (60g) | 140 | 25 | 7 | 2 | 4 | ||
| Lettuce | 1 cup (36g) | 5 | 1 | 0 | 0 | 1 | ||
| Snack | Carrots | 1 medium (61g) | 25 | 6 | 1 | 0 | 2 | |
| Dinner | Beef Steak | 4 ounces (113g) | 275 | 0 | 26 | 20 | 0 | |
| Quinoa | 1/2 cup cooked (90g) | 110 | 20 | 4 | 2 | 3 | ||
| Asparagus | 1 cup cooked (180g) | 90 | 17 | 7 | 1 | 8 | ||
| 10 | Breakfast | Oatmeal | 1/2 cup dry (40g) | 150 | 27 | 5 | 2 | 4 |
| Milk | 1 cup (244g) | 150 | 12 | 8 | 8 | 0 | ||
| Strawberries | 1/2 cup (72g) | 25 | 6 | 1 | 0 | 2 | ||
| Lunch | Grilled Chicken | 3 ounces (85g) | 165 | 0 | 31 | 3 | 0 | |
| Brown Rice | 1/2 cup cooked (90g) | 100 | 22 | 2 | 1 | 2 | ||
| Broccoli | 1 cup cooked (156g) | 55 | 11 | 5 | 0 | 5 | ||
| Snack | Apple | 1 medium (182g) | 95 | 25 | 0 | 0 | 4 | |
| Dinner | Baked Chicken | 4 ounces (113g) | 185 | 0 | 35 | 4 | 0 | |
| Sweet Potato | 1 medium (114g) | 105 | 24 | 2 | 0 | 4 | ||
| Green Beans | 1 cup cooked (125g) | 44 | 10 | 2 | 0 | 4 | ||
| 11 | Breakfast | Greek Yogurt | 1 cup (245g) | 150 | 8 | 20 | 5 | 1 |
| Blueberries | 1/2 cup (72g) | 25 | 6 | 1 | 0 | 2 | ||
| Almonds | 1 ounce (28g) | 160 | 6 | 6 | 14 | 3 | ||
| Lunch | Grilled Chicken | 3 ounces (85g) | 165 | 0 | 31 | 3 | 0 | |
| Brown Rice | 1/2 cup cooked (90g) | 100 | 22 | 2 | 1 | 2 | ||
| Broccoli | 1 cup cooked (156g) | 55 | 11 | 5 | 0 | 5 | ||
| Snack | Banana | 1 medium (118g) | 105 | 27 | 1 | 0 | 3 | |
| Dinner | Salmon | 3 ounces (85g) | 155 | 0 | 22 | 7 | 0 | |
| Quinoa | 1/2 cup cooked (90g) | 110 | 20 | 4 | 2 | 3 | ||
| Asparagus | 1 cup cooked (180g) | 90 | 17 | 7 | 1 | 8 | ||
| 12 | Breakfast | Scrambled Eggs | 2 large eggs (100g) | 140 | 1 | 12 | 10 | 0 |
| Spinach | 1 cup (30g) | 7 | 1 | 1 | 0 | 1 | ||
| Avocado | 1/4 medium (50g) | 80 | 4 | 1 | 7 | 3 | ||
| Lunch | Tuna Salad | 1 cup (205g) | 180 | 4 | 20 | 10 | 2 | |
| Whole Wheat Brea | 2 slices (60g) | 140 | 25 | 7 | 2 | 4 | ||
| Lettuce | 1 cup (36g) | 5 | 1 | 0 | 0 | 1 | ||
| Snack | Carrots | 1 medium (61g) | 25 | 6 | 1 | 0 | 2 | |
| Dinner | Beef Steak | 4 ounces (113g) | 275 | 0 | 26 | 20 | 0 | |
| Quinoa | 1/2 cup cooked (90g) | 110 | 20 | 4 | 2 | 3 | ||
| Asparagus | 1 cup cooked (180g) | 90 | 17 | 7 | 1 | 8 | ||
| 13 | Breakfast | Oatmeal | 1/2 cup dry (40g) | 150 | 27 | 5 | 2 | 4 |
| Milk | 1 cup (244g) | 150 | 12 | 8 | 8 | 0 | ||
| Strawberries | 1/2 cup (72g) | 25 | 6 | 1 | 0 | 2 | ||
| Lunch | Grilled Chicken | 3 ounces (85g) | 165 | 0 | 31 | 3 | 0 | |
| Brown Rice | 1/2 cup cooked (90g) | 100 | 22 | 2 | 1 | 2 | ||
| Broccoli | 1 cup cooked (156g) | 55 | 11 | 5 | 0 | 5 | ||
| Snack | Apple | 1 medium (182g) | 95 | 25 | 0 | 0 | 4 | |
| Dinner | Baked Chicken | 4 ounces (113g) | 185 | 0 | 35 | 4 | 0 | |
| Sweet Potato | 1 medium (114g) | 105 | 24 | 2 | 0 | 4 | ||
| Green Beans | 1 cup cooked (125g) | 44 | 10 | 2 | 0 | 4 | ||
| 14 | Breakfast | Greek Yogurt | 1 cup (245g) | 150 | 8 | 20 | 5 | 1 |
| Blueberries | 1/2 cup (72g) | 25 | 6 | 1 | 0 | 2 | ||
| Almonds | 1 ounce (28g) | 160 | 6 | 6 | 14 | 3 | ||
| Lunch | Grilled Chicken | 3 ounces (85g) | 165 | 0 | 31 | 3 | 0 | |
| Brown Rice | 1/2 cup cooked (90g) | 100 | 22 | 2 | 1 | 2 | ||
| Broccoli | 1 cup cooked (156g) | 55 | 11 | 5 | 0 | 5 | ||
| Snack | Banana | 1 medium (118g) | 105 | 27 | 1 | 0 | 3 | |
| Dinner | Salmon | 3 ounces (85g) | 155 | 0 | 22 | 7 | 0 | |
| Quinoa | 1/2 cup cooked (90g) | 110 | 20 | 4 | 2 | 3 | ||
| Asparagus | 1 cup cooked (180g) | 90 | 17 | 7 | 1 | 8 | ||
| 15 | Breakfast | Scrambled Eggs | 2 large eggs (100g) | 140 | 1 | 12 | 10 | 0 |
| Spinach | 1 cup (30g) | 7 | 1 | 1 | 0 | 1 | ||
| Avocado | 1/4 medium (50g) | 80 | 4 | 1 | 7 | 3 | ||
| Lunch | Tuna Salad | 1 cup (205g) | 180 | 4 | 20 | 10 | 2 | |
| Whole Wheat Brea | 2 slices (60g) | 140 | 25 | 7 | 2 | 4 | ||
| Lettuce | 1 cup (36g) | 5 | 1 | 0 | 0 | 1 | ||
| Snack | Carrots | 1 medium (61g) | 25 | 6 | 1 | 0 | 2 | |
| Dinner | Beef Steak | 4 ounces (113g) | 275 | 0 | 26 | 20 | 0 | |
| Quinoa | 1/2 cup cooked (90g) | 110 | 20 | 4 | 2 | 3 | ||
| Asparagus | 1 cup cooked (180g) | 90 | 17 | 7 | 1 | 8 | ||
| 16 | Breakfast | Oatmeal | 1/2 cup dry (40g) | 150 | 27 | 5 | 2 | 4 |
| Milk | 1 cup (244g) | 150 | 12 | 8 | 8 | 0 | ||
| Strawberries | 1/2 cup (72g) | 25 | 6 | 1 | 0 | 2 | ||
| Lunch | Grilled Chicken | 3 ounces (85g) | 165 | 0 | 31 | 3 | 0 | |
| Brown Rice | 1/2 cup cooked (90g) | 100 | 22 | 2 | 1 | 2 | ||
| Broccoli | 1 cup cooked (156g) | 55 | 11 | 5 | 0 | 5 | ||
| Snack | Apple | 1 medium (182g) | 95 | 25 | 0 | 0 | 4 | |
| Dinner | Baked Chicken | 4 ounces (113g) | 185 | 0 | 35 | 4 | 0 | |
| Sweet Potato | 1 medium (114g) | 105 | 24 | 2 | 0 | 4 | ||
| Green Beans | 1 cup cooked (125g) | 44 | 10 | 2 | 0 | 4 | ||
| 17 | Breakfast | Greek Yogurt | 1 cup (245g) | 150 | 8 | 20 | 5 | 1 |
| Blueberries | 1/2 cup (72g) | 25 | 6 | 1 | 0 | 2 | ||
| Almonds | 1 ounce (28g) | 160 | 6 | 6 | 14 | 3 | ||
| Lunch | Grilled Chicken | 3 ounces (85g) | 165 | 0 | 31 | 3 | 0 | |
| Brown Rice | 1/2 cup cooked (90g) | 100 | 22 | 2 | 1 | 2 | ||
| Broccoli | 1 cup cooked (156g) | 55 | 11 | 5 | 0 | 5 | ||
| Snack | Banana | 1 medium (118g) | 105 | 27 | 1 | 0 | 3 | |
| Dinner | Salmon | 3 ounces (85g) | 155 | 0 | 22 | 7 | 0 | |
| Quinoa | 1/2 cup cooked (90g) | 110 | 20 | 4 | 2 | 3 | ||
| Asparagus | 1 cup cooked (180g) | 90 | 17 | 7 | 1 | 8 | ||
| 18 | Breakfast | Avocado Toast | 1 slice whole grain bread | 200 | 20 | 6 | 12 | 7 |
| 1/4 avocado | 3 | 0.5 | 4.5 | 2 | ||||
| 1 large egg | 1 | 6 | 5 | 0 | ||||
| Lunch | Quinoa Salad | 1 cup (185g) | 220 | 37 | 8 | 5 | 6 | |
| 4 ounces grilled chicken | 0 | 32 | 3 | 0 | ||||
| 1/4 cup feta cheese | 2 | 6 | 4 | 0 | ||||
| Snack | Greek Yogurt | 1 cup (245g) | 150 | 8 | 20 | 5 | 1 | |
| Dinner | Salmon | 4 ounces (113g) | 233 | 0 | 26 | 14 | 0 | |
| Quinoa | 1/2 cup cooked (90g) | 110 | 20 | 4 | 2 | 3 | ||
| Asparagus | 1 cup cooked (180g) | 90 | 17 | 7 | 1 | 8 | ||
| 19 | Breakfast | Scrambled Eggs | 2 large eggs (100g) | 140 | 1 | 12 | 10 | 0 |
| Whole Wheat Toas | 2 slices (60g) | 140 | 25 | 7 | 2 | 4 | ||
| Banana | 1 medium (118g) | 105 | 27 | 1 | 0 | 3 | ||
| Lunch | Turkey Wrap | 1 wrap (101g) | 300 | 28 | 20 | 12 | 3 | |
| Mixed Greens | 1 cup (56g) | 5 | 1 | 1 | 0 | 1 | ||
| Hummus | 2 tablespoons (30g) | 50 | 3 | 1 | 4 | 1 | ||
| Snack | Apple | 1 medium (182g) | 95 | 25 | 0 | 0 | 4 | |
| Dinner | Baked Chicken | 4 ounces (113g) | 187 | 0 | 35 | 4 | 0 | |
| Sweet Potato | 1 medium (114g) | 103 | 24 | 2 | 0 | 4 | ||
| Green Beans | 1 cup cooked (125g) | 44 | 10 | 2 | 0 | 4 | ||
| 20 | Breakfast | Greek Yogurt | 1 cup (245g) | 150 | 8 | 20 | 5 | 1 |
| Blueberries | 1/2 cup (74g) | 42 | 11 | 1 | 0 | 2 | ||
| Almonds | 1 ounce (28g) | 164 | 6 | 6 | 14 | 3 | ||
| Lunch | Tuna Salad | 1 cup (143g) | 179 | 4 | 23 | 8 | 2 | |
| Whole Wheat Brea | 2 slices (60g) | 140 | 25 | 7 | 2 | 4 | ||
| Lettuce | 1 cup (36g) | 5 | 1 | 0 | 0 | 1 | ||
| Snack | Carrot Sticks | 1 cup (128g) | 52 | 12 | 1 | 0 | 4 | |
| Dinner | Grilled Steak | 4 ounces (113g) | 331 | 0 | 25 | 25 | 0 | |
| Quinoa | 1/2 cup cooked (90g) | 110 | 20 | 4 | 2 | 3 | ||
| Steamed Broccoli | 1 cup (156g) | 55 | 11 | 5 | 0 | 5 | ||
| 21 | Breakfast | Oatmeal | 1/2 cup dry (40g) | 150 | 27 | 5 | 2 | 4 |
| Milk | 1 cup (244g) | 150 | 12 | 8 | 8 | 0 | ||
| Strawberries | 1/2 cup (72g) | 25 | 6 | 1 | 0 | 2 | ||
| Lunch | Grilled Chicken | 3 ounces (85g) | 165 | 0 | 31 | 3 | 0 | |
| Brown Rice | 1/2 cup cooked (90g) | 100 | 22 | 2 | 1 | 2 | ||
| Broccoli | 1 cup cooked (156g) | 55 | 11 | 5 | 0 | 5 | ||
| Snack | Greek Yogurt | 1 cup (245g) | 150 | 8 | 20 | 5 | 1 | |
| Dinner | Salmon | 4 ounces (113g) | 233 | 0 | 26 | 14 | 0 | |
| Quinoa | 1/2 cup cooked (90g) | 110 | 20 | 4 | 2 | 3 | ||
| Asparagus | 1 cup cooked (180g) | 90 | 17 | 7 | 1 | 8 | ||
| 22 | Breakfast | Avocado Toast | 1 slice whole grain bread | 200 | 20 | 6 | 12 | 7 |
| 1/4 avocado | 3 | 0.5 | 4.5 | 2 | ||||
| 1 large egg | 1 | 6 | 5 | 0 | ||||
| Lunch | Quinoa Salad | 1 cup (185g) | 220 | 37 | 8 | 5 | 6 | |
| 4 ounces grilled chicken | 0 | 32 | 3 | 0 | ||||
| 1/4 cup feta cheese | 2 | 6 | 4 | 0 | ||||
| Snack | Greek Yogurt | 1 cup (245g) | 150 | 8 | 20 | 5 | 1 | |
| Dinner | Baked Chicken | 4 ounces (113g) | 187 | 0 | 35 | 4 | 0 | |
| Sweet Potato | 1 medium (114g) | 103 | 24 | 2 | 0 | 4 | ||
| Green Beans | 1 cup cooked (125g) | 44 | 10 | 2 | 0 | 4 | ||
| 23 | Breakfast | Scrambled Eggs | 2 large eggs (100g) | 140 | 1 | 12 | 10 | 0 |
| Whole Wheat Toas | 2 slices (60g) | 140 | 25 | 7 | 2 | 4 | ||
| Banana | 1 medium (118g) | 105 | 27 | 1 | 0 | 3 | ||
| Lunch | Turkey Wrap | 1 wrap (101g) | 300 | 28 | 20 | 12 | 3 | |
| Mixed Greens | 1 cup (56g) | 5 | 1 | 1 | 0 | 1 | ||
| Hummus | 2 tablespoons (30g) | 50 | 3 | 1 | 4 | 1 | ||
| Snack | Apple | 1 medium (182g) | 95 | 25 | 0 | 0 | 4 | |
| Dinner | Salmon | 4 ounces (113g) | 233 | 0 | 26 | 14 | 0 | |
| Quinoa | 1/2 cup cooked (90g) | 110 | 20 | 4 | 2 | 3 | ||
| Asparagus | 1 cup cooked (180g) | 90 | 17 | 7 | 1 | 8 | ||
| 24 | Breakfast | Greek Yogurt | 1 cup (245g) | 150 | 8 | 20 | 5 | 1 |
| Blueberries | 1/2 cup (74g) | 42 | 11 | 1 | 0 | 2 | ||
| Almonds | 1 ounce (28g) | 164 | 6 | 6 | 14 | 3 | ||
| Lunch | Tuna Salad | 1 cup (143g) | 179 | 4 | 23 | 8 | 2 | |
| Whole Wheat Brea | 2 slices (60g) | 140 | 25 | 7 | 2 | 4 | ||
| Lettuce | 1 cup (36g) | 5 | 1 | 0 | 0 | 1 | ||
| Snack | Carrot Sticks | 1 cup (128g) | 52 | 12 | 1 | 0 | 4 | |
| Dinner | Grilled Steak | 4 ounces (113g) | 331 | 0 | 25 | 25 | 0 | |
| Quinoa | 1/2 cup cooked (90g) | 110 | 20 | 4 | 2 | 3 | ||
| Steamed Broccoli | 1 cup (156g) | 55 | 11 | 5 | 0 | 5 | ||
| 25 | Breakfast | Oatmeal | 1/2 cup dry (40g) | 150 | 27 | 5 | 2 | 4 |
| Milk | 1 cup (244g) | 150 | 12 | 8 | 8 | 0 | ||
| Strawberries | 1/2 cup (72g) | 25 | 6 | 1 | 0 | 2 | ||
| Lunch | Grilled Chicken | 3 ounces (85g) | 165 | 0 | 31 | 3 | 0 | |
| Brown Rice | 1/2 cup cooked (90g) | 100 | 22 | 2 | 1 | 2 | ||
| Broccoli | 1 cup cooked (156g) | 55 | 11 | 5 | 0 | 5 | ||
| Snack | Greek Yogurt | 1 cup (245g) | 150 | 8 | 20 | 5 | 1 | |
| Dinner | Salmon | 4 ounces (113g) | 233 | 0 | 26 | 14 | 0 | |
| Quinoa | 1/2 cup cooked (90g) | 110 | 20 | 4 | 2 | 3 | ||
| Asparagus | 1 cup cooked (180g) | 90 | 17 | 7 | 1 | 8 | ||
| 26 | Breakfast | Scrambled Eggs | 2 large eggs (100g) | 140 | 1 | 12 | 10 | 0 |
| Whole Wheat Toas | 2 slices (60g) | 140 | 25 | 7 | 2 | 4 | ||
| Banana | 1 medium (118g) | 105 | 27 | 1 | 0 | 3 | ||
| Lunch | Turkey Wrap | 1 wrap (101g) | 300 | 28 | 20 | 12 | 3 | |
| Mixed Greens | 1 cup (56g) | 5 | 1 | 1 | 0 | 1 | ||
| Hummus | 2 tablespoons (30g) | 50 | 3 | 1 | 4 | 1 | ||
| Snack | Apple | 1 medium (182g) | 95 | 25 | 0 | 0 | 4 | |
| Dinner | Baked Chicken | 4 ounces (113g) | 187 | 0 | 35 | 4 | 0 | |
| Sweet Potato | 1 medium (114g) | 103 | 24 | 2 | 0 | 4 | ||
| Green Beans | 1 cup cooked (125g) | 44 | 10 | 2 | 0 | 4 | ||
| 27 | Breakfast | Greek Yogurt | 1 cup (245g) | 150 | 8 | 20 | 5 | 1 |
| Blueberries | 1/2 cup (74g) | 42 | 11 | 1 | 0 | 2 | ||
| Almonds | 1 ounce (28g) | 164 | 6 | 6 | 14 | 3 | ||
| Lunch | Tuna Salad | 1 cup (143g) | 179 | 4 | 23 | 8 | 2 | |
| Whole Wheat Brea | 2 slices (60g) | 140 | 25 | 7 | 2 | 4 | ||
| Lettuce | 1 cup (36g) | 5 | 1 | 0 | 0 | 1 | ||
| Snack | Carrot Sticks | 1 cup (128g) | 52 | 12 | 1 | 0 | 4 | |
| Dinner | Grilled Steak | 4 ounces (113g) | 331 | 0 | 25 | 25 | 0 | |
| Quinoa | 1/2 cup cooked (90g) | 110 | 20 | 4 | 2 | 3 | ||
| Steamed Broccoli | 1 cup (156g) | 55 | 11 | 5 | 0 | 5 | ||
| 28 | Breakfast | Oatmeal | 1/2 cup dry (40g) | 150 | 27 | 5 | 2 | 4 |
| Milk | 1 cup (244g) | 150 | 12 | 8 | 8 | 0 | ||
| Strawberries | 1/2 cup (72g) | 25 | 6 | 1 | 0 | 2 | ||
| Lunch | Grilled Chicken | 3 ounces (85g) | 165 | 0 | 31 | 3 | 0 | |
| Brown Rice | 1/2 cup cooked (90g) | 100 | 22 | 2 | 1 | 2 | ||
| Broccoli | 1 cup cooked (156g) | 55 | 11 | 5 | 0 | 5 | ||
| Snack | Greek Yogurt | 1 cup (245g) | 150 | 8 | 20 | 5 | 1 | |
| Dinner | Salmon | 4 ounces (113g) | 233 | 0 | 26 | 14 | 0 | |
| Quinoa | 1/2 cup cooked (90g) | 110 | 20 | 4 | 2 | 3 | ||
| Asparagus | 1 cup cooked (180g) | 90 | 17 | 7 | 1 | 8 | ||
| 29 | Breakfast | Scrambled Eggs | 2 large eggs (100g) | 140 | 1 | 12 | 10 | 0 |
| Whole Wheat Toas | 2 slices (60g) | 140 | 25 | 7 | 2 | 4 | ||
| Banana | 1 medium (118g) | 105 | 27 | 1 | 0 | 3 | ||
| Lunch | Turkey Wrap | 1 wrap (101g) | 300 | 28 | 20 | 12 | 3 | |
| Mixed Greens | 1 cup (56g) | 5 | 1 | 1 | 0 | 1 | ||
| Hummus | 2 tablespoons (30g) | 50 | 3 | 1 | 4 | 1 | ||
| Snack | Apple | 1 medium (182g) | 95 | 25 | 0 | 0 | 4 | |
| Dinner | Baked Chicken | 4 ounces (113g) | 187 | 0 | 35 | 4 | 0 | |
| Sweet Potato | 1 medium (114g) | 103 | 24 | 2 | 0 | 4 | ||
| Green Beans | 1 cup cooked (125g) | 44 | 10 | 2 | 0 | 4 | ||
| 30 | Breakfast | Greek Yogurt | 1 cup (245g) | 150 | 8 | 20 | 5 | 1 |
| Blueberries | 1/2 cup (74g) | 42 | 11 | 1 | 0 | 2 | ||
| Almonds | 1 ounce (28g) | 164 | 6 | 6 | 14 | 3 | ||
| Lunch | Tuna Salad | 1 cup (143g) | 179 | 4 | 23 | 8 | 2 | |
| Whole Wheat Brea | 2 slices (60g) | 140 | 25 | 7 | 2 | 4 | ||
| Lettuce | 1 cup (36g) | 5 | 1 | 0 | 0 | 1 | ||
| Snack | Carrot Sticks | 1 cup (128g) | 52 | 12 | 1 | 0 | 4 | |
| Dinner | Grilled Steak | 4 ounces (113g) | 331 | 0 | 25 | 25 | 0 | |
| Quinoa | 1/2 cup cooked (90g) | 110 | 20 | 4 | 2 | 3 | ||
| Steamed Broccoli | 1 cup (156g) | 55 | 11 | 5 | 0 | 5 | ||
| 31 | Breakfast | Oatmeal | 1/2 cup dry (40g) | 150 | 27 | 5 | 2 | 4 |
| Milk | 1 cup (244g) | 150 | 12 | 8 | 8 | 0 | ||
| Strawberries | 1/2 cup (72g) | 25 | 6 | 1 | 0 | 2 | ||
| Lunch | Grilled Chicken | 3 ounces (85g) | 165 | 0 | 31 | 3 | 0 | |
| Brown Rice | 1/2 cup cooked (90g) | 100 | 22 | 2 | 1 | 2 | ||
| Broccoli | 1 cup cooked (156g) | 55 | 11 | 5 | 0 | 5 | ||
| Snack | Greek Yogurt | 1 cup (245g) | 150 | 8 | 20 | 5 | 1 | |
| Dinner | Salmon | 4 ounces (113g) | 233 | 0 | 26 | 14 | 0 | |
| Quinoa | 1/2 cup cooked (90g) | 110 | 20 | 4 | 2 | 3 | ||
| Asparagus | 1 cup cooked (180g) | 90 | 17 | 7 | 1 | 8 | ||
| 32 | Breakfast | Scrambled Eggs | 2 large eggs (100g) | 140 | 1 | 12 | 10 | 0 |
| Whole Wheat Toas | 2 slices (60g) | 140 | 25 | 7 | 2 | 4 | ||
| Banana | 1 medium (118g) | 105 | 27 | 1 | 0 | 3 | ||
| Lunch | Turkey Wrap | 1 wrap (101g) | 300 | 28 | 20 | 12 | 3 | |
| Mixed Greens | 1 cup (56g) | 5 | 1 | 1 | 0 | 1 | ||
| Hummus | 2 tablespoons (30g) | 50 | 3 | 1 | 4 | 1 | ||
| Snack | Apple | 1 medium (182g) | 95 | 25 | 0 | 0 | 4 | |
| Dinner | Baked Chicken | 4 ounces (113g) | 187 | 0 | 35 | 4 | 0 | |
| Sweet Potato | 1 medium (114g) | 103 | 24 | 2 | 0 | 4 | ||
| Green Beans | 1 cup cooked (125g) | 44 | 10 | 2 | 0 | 4 | ||
| 33 | Breakfast | Greek Yogurt | 1 cup (245g) | 150 | 8 | 20 | 5 | 1 |
| Blueberries | 1/2 cup (74g) | 42 | 11 | 1 | 0 | 2 | ||
| Almonds | 1 ounce (28g) | 164 | 6 | 6 | 14 | 3 | ||
| Lunch | Tuna Salad | 1 cup (143g) | 179 | 4 | 23 | 8 | 2 | |
| Whole Wheat Brea | 2 slices (60g) | 140 | 25 | 7 | 2 | 4 | ||
| Lettuce | 1 cup (36g) | 5 | 1 | 0 | 0 | 1 | ||
| Snack | Carrot Sticks | 1 cup (128g) | 52 | 12 | 1 | 0 | 4 | |
| Dinner | Grilled Steak | 4 ounces (113g) | 331 | 0 | 25 | 25 | 0 | |
| Quinoa | 1/2 cup cooked (90g) | 110 | 20 | 4 | 2 | 3 | ||
| Steamed Broccoli | 1 cup (156g) | 55 | 11 | 5 | 0 | 5 | ||
| 34 | Breakfast | Oatmeal | 1/2 cup dry (40g) | 150 | 27 | 5 | 2 | 4 |
| Milk | 1 cup (244g) | 150 | 12 | 8 | 8 | 0 | ||
| Strawberries | 1/2 cup (72g) | 25 | 6 | 1 | 0 | 2 | ||
| Lunch | Grilled Chicken | 3 ounces (85g) | 165 | 0 | 31 | 3 | 0 | |
| Brown Rice | 1/2 cup cooked (90g) | 100 | 22 | 2 | 1 | 2 | ||
| Broccoli | 1 cup cooked (156g) | 55 | 11 | 5 | 0 | 5 | ||
| Snack | Greek Yogurt | 1 cup (245g) | 150 | 8 | 20 | 5 | 1 | |
| Dinner | Salmon | 4 ounces (113g) | 233 | 0 | 26 | 14 | 0 | |
| Quinoa | 1/2 cup cooked (90g) | 110 | 20 | 4 | 2 | 3 | ||
| Asparagus | 1 cup cooked (180g) | 90 | 17 | 7 | 1 | 8 | ||
| 35 | Breakfast | Scrambled Eggs | 2 large eggs (100g) | 140 | 1 | 12 | 10 | 0 |
| Whole Wheat Toas | 2 slices (60g) | 140 | 25 | 7 | 2 | 4 | ||
| Banana | 1 medium (118g) | 105 | 27 | 1 | 0 | 3 | ||
| Lunch | Turkey Wrap | 1 wrap (101g) | 300 | 28 | 20 | 12 | 3 | |
| Mixed Greens | 1 cup (56g) | 5 | 1 | 1 | 0 | 1 | ||
| Hummus | 2 tablespoons (30g) | 50 | 3 | 1 | 4 | 1 | ||
| Snack | Apple | 1 medium (182g) | 95 | 25 | 0 | 0 | 4 | |
| Dinner | Baked Chicken | 4 ounces (113g) | 187 | 0 | 35 | 4 | 0 | |
| Sweet Potato | 1 medium (114g) | 103 | 24 | 2 | 0 | 4 | ||
| Green Beans | 1 cup cooked (125g) | 44 | 10 | 2 | 0 | 4 | ||
| 36 | Breakfast | Greek Yogurt | 1 cup (245g) | 150 | 8 | 20 | 5 | 1 |
| Blueberries | 1/2 cup (74g) | 42 | 11 | 1 | 0 | 2 | ||
| Almonds | 1 ounce (28g) | 164 | 6 | 6 | 14 | 3 | ||
| Lunch | Tuna Salad | 1 cup (143g) | 179 | 4 | 23 | 8 | 2 | |
| Whole Wheat Brea | 2 slices (60g) | 140 | 25 | 7 | 2 | 4 | ||
| Lettuce | 1 cup (36g) | 5 | 1 | 0 | 0 | 1 | ||
| Snack | Carrot Sticks | 1 cup (128g) | 52 | 12 | 1 | 0 | 4 | |
| Dinner | Grilled Steak | 4 ounces (113g) | 331 | 0 | 25 | 25 | 0 | |
| Quinoa | 1/2 cup cooked (90g) | 110 | 20 | 4 | 2 | 3 | ||
| Steamed Broccoli | 1 cup (156g) | 55 | 11 | 5 | 0 | 5 | ||
| 37 | Breakfast | Oatmeal | 1/2 cup dry (40g) | 150 | 27 | 5 | 2 | 4 |
| Milk | 1 cup (244g) | 150 | 12 | 8 | 8 | 0 | ||
| Strawberries | 1/2 cup (72g) | 25 | 6 | 1 | 0 | 2 | ||
| Lunch | Grilled Chicken | 3 ounces (85g) | 165 | 0 | 31 | 3 | 0 | |
| Brown Rice | 1/2 cup cooked (90g) | 100 | 22 | 2 | 1 | 2 | ||
| Broccoli | 1 cup cooked (156g) | 55 | 11 | 5 | 0 | 5 | ||
| Snack | Greek Yogurt | 1 cup (245g) | 150 | 8 | 20 | 5 | 1 | |
| Dinner | Salmon | 4 ounces (113g) | 233 | 0 | 26 | 14 | 0 | |
| Quinoa | 1/2 cup cooked (90g) | 110 | 20 | 4 | 2 | 3 | ||
| Asparagus | 1 cup cooked (180g) | 90 | 17 | 7 | 1 | 8 |
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July 10, 2023 16:04
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Meal Plan
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