• Breakfast: Greek yogurt with berries, chia seeds, and a drizzle of honey.
• Lunch: Quinoa salad with chickpeas, cucumber, cherry tomatoes, and lemon-tahini dressing.
• Dinner: Grilled salmon with roasted sweet potatoes and steamed broccoli.
• Snack: Handful of almonds and an apple.

• Breakfast: Overnight oats with almond milk, banana, and walnuts.
• Lunch: Lentil soup with a side of whole-grain bread.
• Dinner: Stir-fried tofu with brown rice, bell peppers, and snap peas.
• Snack: Carrot sticks with hummus.

• Breakfast: Avocado toast on whole-grain bread with a poached egg.
• Lunch: Turkey and avocado wrap with spinach in a whole-wheat tortilla.
• Dinner: Baked chicken breast with quinoa and roasted Brussels sprouts.
• Snack: Cottage cheese with pineapple chunks.

• Breakfast: Smoothie with spinach, banana, almond butter, and protein powder.
• Lunch: Grilled shrimp and kale Caesar salad (light dressing).
• Dinner: Zucchini noodles with turkey meatballs and marinara sauce.
• Snack: Hard-boiled eggs and cherry tomatoes.

• Breakfast: Scrambled eggs with sautéed mushrooms and whole-grain toast.
• Lunch: Grilled chicken and avocado salad with mixed greens.
• Dinner: Baked cod with garlic sautéed spinach and wild rice.
• Snack: Dark chocolate (70% cocoa) and a handful of raspberries.

Weekends are for enjoying meals with family or experimenting with new recipes. Here are some ideas:

• Breakfast: Whole-grain pancakes with fresh fruit and maple syrup.
• Lunch: DIY Buddha bowls with grains, roasted veggies, and your choice of protein.
• Dinner: Homemade veggie pizza on a cauliflower crust.
• Snack: Air-popped popcorn with a sprinkle of nutritional yeast.