Breakfast

Oatmeal with banana and a spoonful of peanut butter

Oatmeal topped with berries and a bit of yogurt

Eggs with avocado on toast

Scrambled eggs with a side of sweet potato

Greek yogurt mixed with fresh berries and honey

Smoothie with banana, spinach, and yogurt

Toast with almond butter and sliced banana

Cottage cheese with pineapple chunks

Eggs sautéed with spinach

Overnight oats with chia seeds

Toast with eggs and avocado slices

Yogurt with granola and fruit

Rice with a couple of fried or boiled eggs

Oatmeal with chopped apple and cinnamon

Smoothie with berries, yogurt, and a little oats

Eggs with toast and tomato slices

Banana with peanut butter on toast

Cottage cheese topped with fresh berries

Warm quinoa with fruit and a few nuts

Smoothie served with a slice of toast.                                                                                                                 

Lunch 

Chicken with rice and steamed vegetables

Tuna with whole-grain crackers and cucumber slices

Turkey sandwich with a side salad

Lentil soup with a piece of toast

Quinoa mixed with chickpeas and olive oil

Leftover dinner served in a bowl

Chicken wrap with hummus and veggies

Egg salad on toast

Rice with beans and avocado

Chicken salad over mixed greens

Pasta salad with olive oil and vegetables

Simple soup with a sandwich

Salmon with rice and cucumber slices

Turkey and avocado wrap

Hummus with pita and fresh veggies

Chicken and sweet potato bowl

Tuna salad on whole-grain toast

Lentils with rice and sautéed spinach

Grilled chicken with quinoa and veggies

Eggs with rice and roasted vegetables

Shrimp with salad and rice

Chickpea salad drizzled with olive oil

Leftover stir fry with veggies and protein

Cottage cheese with crackers and fruit

Soup served with a side of crackers

Dinner 

Salmon baked with sweet potato and green beans

Chicken with rice and broccoli

Ground turkey with pasta and a light tomato sauce

Stir fry with chicken or tofu plus vegetables and rice

Baked potato topped with yogurt and veggies

Shrimp with quinoa and a simple salad

Tacos with lean meat, lettuce, and avocado

Roasted chicken with mixed vegetables

Rice with beans and grilled chicken

Turkey meatballs served with pasta

Baked salmon with rice and sautéed spinach

Simple homemade chicken soup

Ground beef with rice and vegetables

Tofu stir fry with assorted vegetables

Pasta tossed with olive oil and vegetables

Chicken with quinoa and greens

Shrimp with rice and broccoli

Baked chicken with sweet potato

Lentil stew with a slice of bread

Turkey burger with a side salad

Rice bowl with protein, veggies, and avocado

Grilled fish with potatoes and greens

Chicken with pasta and a light sauce

Vegetable stir fry with tofu

Eggs with rice and sautéed vegetables

Soup with a simple sandwich

Salmon with quinoa and asparagus

Chicken with couscous and vegetables

Turkey with rice and spinach

Simple chili with beans and lean meat

Snacks 

Banana with peanut butter

Apple with a handful of almonds

Greek yogurt on its own

A small handful of mixed nuts

Crackers with hummus

Cheese paired with fruit

Smoothie with your favorite fruits

Cottage cheese with fruit

Rice cakes topped with peanut butter

Boiled eggs

A simple trail mix

Yogurt drizzled with honey

Banana mixed into yogurt

Toast with almond butter

A small, simple smoothie

Easy / Recovery Days 

Banana blended into a yogurt smoothie

Electrolyte drink paired with fruit

Light soup, broth-based or veggie

Oatmeal for something gentle

Toast with a touch of honey

Rice with eggs for a simple meal

Smoothie served with crackers

Yogurt with banana slices

Applesauce with toast