Breakfast

Greek yogurt bowl

Plain low-fat Greek yogurt, 1/2 cup mixed berries, 1 tbsp chopped walnuts, cinnamon

Snack

Apple with peanut butter

1 medium apple, sliced, with 1 tbsp natural peanut butter

Lunch

Grilled chicken and quinoa

4 oz grilled chicken breast, 1/2 cup cooked quinoa, 1 cup roasted broccoli with olive oil and garlic

Dinner

Baked salmon with green beans

5 oz salmon fillet baked with lemon and dill, 1 cup steamed green beans, 1/3 cup brown rice

Breakfast

Spinach scrambled eggs

2 eggs scrambled with 1 cup fresh spinach and diced tomatoes, 1 slice whole-grain toast

Snack

Celery and hummus

4 celery stalks with 3 tbsp store-bought hummus

Lunch

Tuna salad sandwich

1 can light tuna with 1 tsp light mayo, Dijon, and relish on whole-grain bread with romaine and tomato

Dinner

Turkey stir-fry with cauliflower rice

4 oz lean ground turkey, bell peppers, snap peas, low-sodium soy sauce, ginger, over 1 cup riced cauliflower

Breakfast

Steel-cut oatmeal

1/2 cup dry steel-cut oats cooked with water, 1/2 cup blueberries, 1 tsp chia seeds, cinnamon, no added sugar

Snack

Hard-boiled egg and almonds

1 hard-boiled egg and 12 raw almonds

Lunch

Chickpea and feta salad

Romaine, cucumber, cherry tomatoes, 1/2 cup chickpeas, 1 oz crumbled feta, olive oil and lemon dressing

Dinner

Pork tenderloin with sweet potato

4 oz roasted pork tenderloin, 1 small baked sweet potato (no butter), 1 cup sauteed kale with garlic

Breakfast

Veggie omelet

2-egg omelet with diced bell pepper, mushrooms, and red onion; cooked in 1 tsp olive oil

Snack

Edamame

1/2 cup shelled edamame, lightly salted

Lunch

Chicken vegetable soup

Low-sodium broth with 3 oz shredded chicken, carrots, celery, zucchini, and diced tomatoes; 5 whole-grain crackers

Dinner

Shrimp tacos

4 oz grilled shrimp in 2 small corn tortillas with shredded cabbage, sliced avocado, pico de gallo, and lime

Breakfast

Cottage cheese with strawberries

3/4 cup 2% cottage cheese, 1/2 cup sliced strawberries, 1 tbsp chopped walnuts

Snack

Carrot sticks and guacamole

1 cup baby carrots with 3 tbsp guacamole

Lunch

Lentil soup

1.5 cups lentil soup with low-sodium vegetable broth, carrots, spinach, and cumin; 1 small whole-grain roll

Dinner

Baked chicken thighs with wild rice

4 oz bone-in chicken thigh (skin removed), baked with herbs, 1/3 cup cooked wild rice, 1 cup roasted asparagus

Breakfast

Avocado toast with poached egg

1 slice whole-grain toast with 1/4 avocado, 1 poached egg, cherry tomatoes, red pepper flakes

Snack

Yogurt and pumpkin seeds

1/2 cup plain Greek yogurt with 1 tbsp pumpkin seeds

Lunch

Salmon and cucumber salad

3 oz canned or leftover salmon over mixed greens with sliced cucumber, red onion, and lemon vinaigrette

Dinner

Turkey meatballs over zucchini noodles

4 oz turkey meatballs baked, served over 2 cups spiralized zucchini with low-sugar marinara sauce and Parmesan

Breakfast

Veggie scramble

2 eggs scrambled with spinach, diced tomato, and red onion; 1 slice whole-grain toast

Snack

Citrus and almonds

1 small orange and 10 raw almonds

Lunch

Black bean burrito bowl

1/3 cup brown rice, 1/2 cup black beans, 1/4 cup salsa, shredded romaine, 1 tbsp sour cream, lime wedge

Dinner

Baked tilapia with quinoa

5 oz tilapia baked with lemon, garlic, and paprika; 1/2 cup cooked quinoa; 1 cup roasted Brussels sprouts