🥣 Breakfast
Oatmeal with Berries & Nuts
½ cup rolled oats cooked in almond milk or low-fat milk
½ banana, sliced
Handful of fresh berries (blueberries or strawberries)
1 tbsp chia seeds or flaxseeds
1 tbsp chopped almonds or walnuts
Drink: Green tea or black coffee (optional)
🥗 Mid-Morning Snack
Greek Yogurt with Honey and Cinnamon
¾ cup plain low-fat Greek yogurt
1 tsp honey
A sprinkle of cinnamon
🍛 Lunch
Grilled Chicken Grain Bowl
4–5 oz grilled chicken breast
½ cup cooked quinoa or brown rice
1 cup steamed or roasted vegetables (broccoli, bell peppers, carrots)
¼ avocado, sliced
Drizzle of olive oil and lemon juice
🍎 Afternoon Snack
Apple with Nut Butter
1 medium apple, sliced
1 tbsp almond or peanut butter (unsweetened)
🐟 Dinner
Baked Salmon with Veggies
4–5 oz baked salmon (seasoned with lemon, garlic, and herbs)
1 cup steamed green beans or asparagus
½ cup mashed sweet potatoes or roasted baby potatoes
Optional Side Salad: Mixed greens, cherry tomatoes, cucumber, olive oil & vinegar dressing
🍫 Dessert
Dark Chocolate Square & Herbal Tea
1 square (70% or higher cocoa)
Chamomile or mint tea