Breakfast (Approx. 300 Calories)
- 2 scrambled eggs
- 1 slice whole-grain toast
- ½ avocado
- Black coffee or unsweetened tea
Benefits: Protein and healthy fats help keep you full throughout the morning.
Morning Snack (Approx. 100 Calories)
- 1 small apple
- 1 tablespoon natural peanut butter
Benefits: Provides fiber and healthy fats to help reduce hunger.
Lunch (Approx. 350 Calories)
- 4 oz (115 g) grilled chicken breast
- Mixed green salad
- Cherry tomatoes
- Cucumber
- 1 tablespoon olive oil and lemon juice
- ½ cup cooked quinoa
Benefits: A balanced meal with protein, fiber, and complex carbohydrates.
Afternoon Snack (Approx. 100 Calories)
Choose one:
- Greek yogurt (plain, non-fat)
- Baby carrots with hummus
Benefits: Helps maintain energy between meals.
Dinner (Approx. 350 Calories)
- 4 oz baked salmon
- 1 cup steamed broccoli
- ½ medium baked sweet potato
Benefits: Rich in protein, omega-3 fats, vitamins, and minerals.
