Marionettenfalten

 

 

 

 

 

 

 

Week 1 Meal Plan

Day	Breakfast	Lunch	Dinner
Monday	Scrambled eggs with spinach and feta cheese	Grilled chicken salad with greens, tomatoes, cucumber, avocado	Baked salmon with roasted asparagus and quinoa
Tuesday	Greek yogurt with berries and chia seeds	Turkey lettuce wraps with bell peppers and hummus	Stir-fried tofu with broccoli, peppers, cauliflower rice
Wednesday	Protein smoothie with almond milk, spinach, banana, protein powder	Grilled chicken Caesar salad with kale, Parmesan, yogurt dressing	Zucchini noodles with shrimp, garlic, olive oil
Thursday	Omelette with mushrooms, onions, goat cheese	Quinoa salad with black beans, corn, tomatoes, avocado	Baked chicken breast with sweet potato wedges and broccoli
Friday	Cottage cheese with almonds and raspberries	Tuna salad stuffed avocado	Beef stir-fry with vegetables and low-sodium soy sauce
Saturday	Protein pancakes with almond flour, Greek yogurt, berries	Grilled shrimp skewers with grilled zucchini and squash	Turkey meatballs with zucchini and marinara
Sunday (Cheat Day)	Enjoy your favorite treats guilt-free!

 

 

Week 2 Meal Plan

Day	Breakfast	Lunch	Dinner
Monday	Oats with lactose-free milk, cinnamon, blueberries, whey protein, chopped dark chocolate, and peanut butter	Grilled chicken Caesar wrap with romaine lettuce and Parmesan cheese in a whole wheat tortilla	Baked cod with roasted Brussels sprouts and wild rice
Tuesday	Protein smoothie with almond milk, spinach, mango, and protein powder	Turkey and avocado wrap with mixed greens in a spinach tortilla	Stir-fried tofu with snap peas, carrots, and brown rice
Wednesday	Omelette with spinach, feta cheese, and cherry tomatoes	Quinoa salad with chickpeas, diced bell peppers, and cucumber	Grilled chicken breast with roasted sweet potato cubes and steamed green beans
Thursday	Greek yogurt parfait with granola, mixed berries, and a drizzle of honey	Tuna salad lettuce cups with diced celery and carrots	Beef and broccoli stir-fry with cauliflower rice
Friday	Cottage cheese with sliced almonds, peaches, and a sprinkle of cinnamon	Turkey and avocado wrap with mixed greens in a whole wheat tortilla	Baked salmon with roasted asparagus and quinoa
Saturday	Protein pancakes made with almond flour topped with Greek yogurt and sliced strawberries	Grilled shrimp salad with mixed greens, cherry tomatoes, and avocado	Turkey chili with black beans, diced tomatoes, and bell peppers
Sunday (Cheat Day)	Enjoy your favorite indulgences guilt-free!

 

 

Week 3 Meal Plan

Day	Breakfast	Lunch	Dinner
Monday	Oats with lactose-free milk, cinnamon, blueberries, whey protein, chopped dark chocolate, and peanut butter	Chicken fajita bowl with grilled chicken, bell peppers, onions, black beans, and salsa over cauliflower rice	Baked tilapia with roasted broccoli and quinoa
Tuesday	Protein smoothie with almond milk, spinach, banana, and protein powder	Turkey and avocado salad with mixed greens, cherry tomatoes, cucumber, and balsamic vinaigrette	Stir-fried tofu with bell peppers, snap peas, and brown rice
Wednesday	Greek yogurt parfait with granola, mixed berries, and honey	Tuna salad stuffed bell peppers with diced celery and carrots	Grilled chicken breast with roasted sweet potato wedges and steamed asparagus
Thursday	Cottage cheese with sliced almonds, peaches, and cinnamon	Turkey lettuce wraps with sliced bell peppers, avocado, and hummus	Beef and broccoli stir-fry with cauliflower rice
Friday	Scrambled eggs with spinach, feta cheese, and cherry tomatoes	Quinoa salad with black beans, corn, diced tomatoes, and avocado	Baked salmon with roasted Brussels sprouts and wild rice
Saturday	Protein pancakes made with almond flour topped with Greek yogurt and sliced strawberries	Grilled shrimp skewers with a side of grilled zucchini and squash	Turkey meatballs with zucchini noodles and marinara sauce
Sunday (Cheat Day)	Enjoy your favorite treats guilt-free!

 

 

4 Meal Plan

Day	Breakfast	Lunch	Dinner
Monday	Oats with lactose-free milk, cinnamon, blueberries, whey protein, chopped dark chocolate, and peanut butter	Grilled chicken salad with mixed greens, cherry tomatoes, cucumber, and avocado	Baked cod with roasted asparagus and quinoa
Tuesday	Protein smoothie with almond milk, spinach, mango, and protein powder	Turkey and avocado wrap with mixed greens in a spinach tortilla	Stir-fried tofu with snap peas, carrots, and brown rice
Wednesday	Omelette with spinach, feta cheese, and cherry tomatoes	Quinoa salad with chickpeas, diced bell peppers, and cucumber	Grilled chicken breast with roasted sweet potato cubes and steamed green beans
Thursday	Greek yogurt parfait with granola, mixed berries, and a drizzle of honey	Tuna salad lettuce cups with diced celery and carrots	Beef and broccoli stir-fry with cauliflower rice
Friday	Cottage cheese with sliced almonds, peaches, and a sprinkle of cinnamon	Turkey and avocado salad with mixed greens in a whole wheat tortilla	Baked salmon with roasted Brussels sprouts and wild rice
Saturday	Protein pancakes made with almond flour topped with Greek yogurt and sliced strawberries	Grilled shrimp salad with mixed greens, cherry tomatoes, and avocado	Turkey chili with black beans, diced tomatoes, and bell peppers
Sunday (Cheat Day)	Enjoy your favorite indulgences guilt-free!

 

 

Week 5 Meal Plan

Day	Breakfast	Lunch	Dinner
Monday	Oats with lactose-free milk, cinnamon, blueberries, whey protein, chopped dark chocolate, and peanut butter	Grilled chicken Caesar salad with romaine lettuce, Parmesan cheese, and homemade Caesar dressing	Baked cod with roasted broccoli and quinoa
Tuesday	Protein smoothie with almond milk, spinach, banana (if allowed), and protein powder	Turkey lettuce wraps with sliced bell peppers, avocado, and hummus	Stir-fried tofu with mixed vegetables in a ginger-soy sauce over brown rice
Wednesday	Greek yogurt parfait with granola, mixed berries, and a drizzle of honey	Quinoa salad with black beans, corn, diced tomatoes, avocado, and lime-cilantro dressing	Grilled chicken breast with roasted sweet potato wedges and steamed asparagus
Thursday	Cottage cheese with sliced almonds, peaches, and a sprinkle of cinnamon	Turkey and avocado wrap with mixed greens in a spinach tortilla	Beef and broccoli stir-fry with cauliflower rice
Friday	Scrambled eggs with spinach, feta cheese, and cherry tomatoes	Turkey salad with mixed greens, cherry tomatoes, cucumber, avocado, and a lemon vinaigrette	Baked salmon with roasted Brussels sprouts and wild rice
Saturday	Protein pancakes made with almond flour topped with Greek yogurt and sliced strawberries	Grilled shrimp skewers with a side of grilled zucchini and squash	Turkey meatballs with zucchini noodles and marinara sauce
Sunday (Cheat Day)	Enjoy your favorite treats guilt-free!

 

 

Week 6 Meal Plan

Day	Breakfast	Lunch	Dinner
Monday	Oats with lactose-free milk, cinnamon, blueberries, whey protein, chopped dark chocolate, and peanut butter	Grilled chicken salad with mixed greens, cherry tomatoes, cucumber, and avocado	Baked cod with roasted asparagus and quinoa
Tuesday	Protein smoothie with almond milk, spinach, mango, and protein powder	Turkey and avocado wrap with mixed greens in a whole wheat tortilla	Stir-fried tofu with snap peas, carrots, and brown rice
Wednesday	Greek yogurt parfait with granola, mixed berries, and a drizzle of honey	Quinoa salad with chickpeas, diced bell peppers, cucumber, and a tahini dressing	Grilled chicken breast with roasted sweet potato cubes and steamed green beans
Thursday	Cottage cheese with sliced almonds, peaches, and a sprinkle of cinnamon	Turkey lettuce wraps with sliced bell peppers, avocado, and hummus	Beef and broccoli stir-fry with cauliflower rice
Friday	Scrambled eggs with spinach, feta cheese, and cherry tomatoes	Turkey salad with mixed greens, cherry tomatoes, cucumber, avocado, and a lemon vinaigrette	Baked salmon with roasted Brussels sprouts and wild rice
Saturday	Protein pancakes made with almond flour topped with Greek yogurt and sliced strawberries	Grilled shrimp salad with mixed greens, cherry tomatoes, cucumber, and avocado	Turkey chili with black beans, diced tomatoes, and bell peppers
Sunday (Cheat Day)	Enjoy your favorite indulgences guilt-free!

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