A balanced meal plan for 1 week

Monday

- Breakfast: Greek yogurt with honey, mixed berries, and a sprinkle of granola.

- Lunch: Quinoa salad with chickpeas, cucumber, cherry tomatoes, feta cheese, and a lemon-tahini dressing.

- Dinner: Baked salmon with a side of steamed broccoli and brown rice.

- Snack: Apple slices with almond butter.

Tuesday

- Breakfast: Oatmeal topped with sliced banana, chia seeds, and a drizzle of maple syrup.

- Lunch: Turkey and avocado wrap with whole wheat tortilla, lettuce, and tomato.

- Dinner: Stir-fried tofu with mixed vegetables (bell peppers, snap peas, carrots) over a bed of jasmine rice.

- Snack: A handful of mixed nuts.

Wednesday

- Breakfast: Smoothie with spinach, frozen berries, banana, and a scoop of protein powder.

- Lunch: Lentil soup with a side of whole-grain bread.

- Dinner: Grilled chicken breast with roasted sweet potatoes and green beans.

- Snack: Carrot sticks with hummus.

Thursday

- Breakfast: Scrambled eggs with spinach and tomatoes, served with whole-grain toast.

- Lunch: Mixed greens salad with grilled shrimp, avocado, red onion, and a balsamic vinaigrette.

- Dinner: Spaghetti squash with marinara sauce and a side of steamed asparagus.

- Snack: Greek yogurt with a handful of nuts.

Friday

- Breakfast: Overnight oats with almond milk, chia seeds, and topped with fresh berries.

- Lunch: Chicken Caesar salad with romaine lettuce, grilled chicken, Parmesan cheese, and whole-grain croutons.

- Dinner: Baked cod with quinoa and sautéed spinach.

- Snack: A small bowl of sliced strawberries.

Saturday

- Breakfast: Whole-grain waffles topped with a dollop of Greek yogurt and fresh fruit.

- Lunch: Veggie and black bean burrito bowl with brown rice, corn, salsa, and avocado.

- Dinner: Turkey meatballs with roasted Brussels sprouts and a side of whole-grain pasta.

- Snack: A small handful of popcorn.

Sunday

- Breakfast: Chia pudding made with almond milk, topped with sliced kiwi and a drizzle of honey.

- Lunch: Spinach and mushroom frittata with a side of mixed greens.

- Dinner: Stuffed bell peppers with ground beef, brown rice, and tomato sauce.

- Snack: Sliced bell peppers with a small serving of guacamole.