Breakfast: Oatmeal with Berries and Nuts (Approx. 400 calories, 15g protein, 60g carbs, 15g fat)
- Ingredients:
- 1/2 cup rolled oats
- 1 cup water or milk (dairy or unsweetened almond/soy)
- 1/2 cup mixed berries (fresh or frozen)
- 1/4 cup mixed nuts (almonds, walnuts, pecans)
- 1 scoop protein powder (optional, adds ~20g protein and ~100 calories)
- Instructions:
- Combine oats and water/milk in a saucepan. Bring to a boil, then reduce heat and simmer for 5-7 minutes, or until oats are cooked.
- Stir in berries and nuts.
- If using protein powder, mix it with a small amount of water or milk to form a smooth paste before stirring it into the oatmeal to avoid clumps.
- Alternatives:
- Scrambled Eggs with Spinach and Whole-Wheat Toast: 3 eggs scrambled with 1 cup spinach and served with 2 slices of whole-wheat toast (add cheese for extra calories/fat).
- Protein Smoothie: 1 scoop protein powder, 1/2 cup fruit (banana, berries), 1/2 cup spinach, 1/2 cup milk/yogurt, 1 tbsp nut butter.
Lunch: Grilled Chicken Salad with Avocado (Approx. 500 calories, 40g protein, 30g carbs, 25g fat)
- Ingredients:
- 4 oz grilled chicken breast (cooked)
- 2 cups mixed greens
- 1/2 avocado, sliced
- 1/2 cup cherry tomatoes, halved
- 1/4 cucumber, sliced
- 2 tbsp light vinaigrette dressing
- Instructions:
- Combine mixed greens, tomatoes, and cucumber in a bowl.
- Top with grilled chicken and avocado.
- Drizzle with dressing.
- Alternatives:
- Lentil Soup with Whole-Grain Bread: 1.5 cups lentil soup with 2 slices of whole-grain bread.
- Tuna Salad Sandwich: 5oz canned tuna in water (drained) mixed with 2 tbsp light mayo, celery, and onion, served on 2 slices of whole-wheat bread.
Dinner: Salmon with Roasted Vegetables (Approx. 600 calories, 40g protein, 40g carbs, 30g fat)
- Ingredients:
- 4 oz salmon fillet
- 1 cup mixed roasted vegetables (broccoli, carrots, bell peppers, zucchini) tossed with 1 tbsp olive oil, salt and pepper.
- 1/2 cup cooked quinoa or brown rice
- Instructions:
- Preheat oven to 400°F (200°C).
- Toss vegetables with olive oil, salt, and pepper. Roast for 20-25 minutes, or until tender.
- Season salmon with salt and pepper. Bake or pan-fry until cooked through (about 12-15 minutes).
- Serve salmon with roasted vegetables and quinoa/rice.
- Alternatives:
- Chicken Stir-Fry with Brown Rice: 4oz diced chicken breast stir-fried with 1 cup mixed vegetables (broccoli, carrots, snap peas) in 1 tbsp soy sauce and served with 1/2 cup brown rice.
- Vegetarian Chili: 1.5 cups vegetarian chili (made with beans, vegetables, and tomatoes).
Snack: Greek Yogurt with Fruit and Granola (Approx. 200 calories, 15g protein, 20g carbs, 5g fat)
- Ingredients:
- 1 cup nonfat Greek yogurt
- 1/2 cup berries or other fruit
- 2 tbsp granola
- Instructions:
- Combine all ingredients in a bowl.
- Alternatives:
- Hard-boiled Eggs: 2-3 hard-boiled eggs.
- Trail Mix: 1/4 cup trail mix (nuts, seeds, dried fruit).
Total Macros (Approximate):
- Calories: 1700-1900 (depending on variations and precise measurements)
- Protein: 130g
- Carbs: 150g
- Fat: 75g
Important Considerations:
- Portion Control: Use measuring cups and a food scale to ensure accurate portion sizes.
- Hydration: Drink plenty of water throughout the day.
- Adjustments: This is a sample plan. Adjust portion sizes and ingredient choices to meet your individual needs and preferences.
- Variety: Feel free to swap out the alternatives to keep your meals interesting and ensure you’re getting a variety of nutrients.
- Professional Guidance: Consult a registered dietitian or certified nutritionist for personalized advice.
This more detailed plan should give you a better starting point. Remember that consistency and making sustainable changes are key for long-term success.
