Day 1:
Breakfast: Greek yogurt with mixed berries and a sprinkle of chia seeds.
Snack: A handful of almonds.
Lunch: Quinoa salad with roasted vegetables (such as bell peppers, zucchini, and cherry tomatoes) and a lemon-tahini dressing.
Snack: Carrot sticks with hummus.
Dinner: Chickpea curry served with brown rice and a side of steamed broccoli.
Dessert: Fresh fruit salad.
Day 2:
Breakfast: Oatmeal topped with sliced bananas, chopped nuts, and a drizzle of honey.
Snack: Greek yogurt with a spoonful of honey.
Lunch: Spinach and feta cheese salad with cherry tomatoes, cucumber, olives, and a balsamic vinaigrette.
Snack: Whole grain crackers with guacamole.
Dinner: Lentil soup with a side of mixed green salad and whole grain bread.
Dessert: Dark chocolate squares.
Day 3:
Breakfast: Scrambled tofu with vegetables (such as bell peppers, onions, and spinach) and whole grain toast.
Snack: Mixed fruit smoothie (made with fruits, yogurt, and a splash of almond milk).
Lunch: Caprese salad with fresh mozzarella, basil leaves, sliced tomatoes, and a drizzle of olive oil.
Snack: Roasted chickpeas.
Dinner: Vegetable stir-fry with tofu or tempeh, served with brown rice or quinoa.
Dessert: Baked apple slices with a sprinkle of cinnamon.
Day 4:
Breakfast: Whole grain pancakes topped with fresh fruit and a dollop of Greek yogurt.
Snack: Celery sticks with peanut butter.
Lunch: Mexican-inspired black bean and corn salad with avocado, cherry tomatoes, cilantro, and lime dressing.
Snack: Trail mix with nuts, dried fruits, and seeds.
Dinner: Vegetarian chili with kidney beans, tomatoes, bell peppers, onions, and spices.
Dessert: Mango sorbet.
Day 5:
Breakfast: Vegetable omelette with mushrooms, onions, bell peppers, and a side of whole grain toast.
Snack: Cottage cheese with sliced peaches.
Lunch: Quinoa-stuffed bell peppers with a side of mixed green salad.
Snack: Edamame beans.
Dinner: Eggplant Parmesan served with whole wheat spaghetti and a side of steamed asparagus.
Dessert: Yogurt with honey and granola.
Day 6:
Breakfast: Overnight chia seed pudding with almond milk, topped with fresh berries and sliced almonds.
Snack: Rice cakes with almond butter.
Lunch: Spinach and goat cheese wrap with sliced cucumbers, tomatoes, and a drizzle of balsamic glaze.
Snack: Veggie sticks with tzatziki dip.
Dinner: Baked falafel with whole wheat pita bread, tahini sauce, and a side of tabbouleh salad.
Dessert: Frozen banana slices dipped in dark chocolate.
Day 7:
Breakfast: Avocado toast with sliced tomatoes and a sprinkle of feta cheese.
Snack: Fruit and nut energy bar.
Lunch: Sweet potato and black bean burrito bowl with salsa, guacamole, and brown rice.
Snack: Greek yogurt with a drizzle of maple syrup.
Dinner: Mushroom and spinach lasagna with a side of roasted Brussels sprouts.
Dessert: Mixed berries with a dollop of whipped cream.
