08/07/2026
1. Breakfast: Oatmeal Bowl & Eggs
Ingredients: 1 cup cooked oatmeal, 1 tbsp peanut butter, ½ cup blueberries, 1 tbsp chia seeds, 2 hard-boiled eggs.
Instructions: Prepare oatmeal according to package directions. Stir in peanut butter and chia seeds, then top with fresh blueberries. Serve alongside two hard-boiled eggs for balanced protein.
2. Morning Snack: Apple & Almonds
Ingredients: 1 medium apple, 12–15 raw almonds.
Instructions: Slice the apple and pair directly with raw almonds for a quick, fiber-rich snack.
3. Lunch: Grilled Salmon & Quinoa Salad
Ingredients: 5 oz salmon fillet, 2 cups mixed greens, ½ cup cherry tomatoes, ½ cup sliced cucumber, ½ cup cooked quinoa, 1 tbsp extra virgin olive oil, lemon juice, salt, and pepper.
Instructions: Season salmon with salt, pepper, and lemon juice; sear or grill for 3–4 minutes per side. Toss mixed greens, tomatoes, cucumber, and quinoa together, dress with olive oil and extra lemon juice, and top with the salmon.
4. Afternoon Snack: Greek Yogurt & Strawberries
Ingredients: 1 cup plain 2% Greek yogurt, ½ cup sliced fresh strawberries.
Instructions: Scoop Greek yogurt into a bowl and layer sliced strawberries on top.
5. Dinner: Baked Chicken Breast & Roasted Sweet Potatoes
Ingredients: 5–6 oz skinless chicken breast, 1 cup broccoli florets, ¾ cup sweet potato wedges, 1 tbsp olive oil, garlic powder, paprika, salt, and pepper.
Instructions: Pre-heat oven to 400°F (200°C). Toss sweet potato wedges and broccoli in olive oil, salt, and pepper. Season chicken breast with garlic powder, paprika, salt, and pepper. Bake chicken and sweet potatoes on a baking sheet for 20–25 minutes until chicken reaches internal temperature of 165°F (74°C). Steam or roast broccoli for the final 10 minutes.
