Here is just one example meal plan for 30 days – you can adopt or change depending on vegetarian, vegan or other restrictions
Day 1 Breakfast: Greek yogurt with fresh berries and chopped nuts Lunch: Grilled chicken salad with mixed greens, avocado, and cherry tomatoes Dinner: Baked salmon with roasted Brussels sprouts and sweet potatoes
Day 2 Breakfast: Scrambled eggs with spinach and mushrooms Lunch: Chickpea salad with cucumber, tomato, and feta cheese Dinner: Quinoa and vegetable stir-fry with tofu
Day 3 Breakfast: Overnight oats with almond milk, chia seeds, and sliced banana Lunch: Tuna salad lettuce wraps with carrot and celery sticks Dinner: Turkey meatballs with zucchini noodles and marinara sauce
Day 4 Breakfast: Green smoothie with spinach, banana, and almond butter Lunch: Grilled chicken wrap with avocado, tomato, and hummus Dinner: Beef and vegetable stir-fry with brown rice
Day 5 Breakfast: Omelette with spinach, mushrooms, and goat cheese Lunch: Lentil soup with a side of mixed greens Dinner: Grilled shrimp with roasted asparagus and brown rice
Day 6 Breakfast: Greek yogurt parfait with granola and mixed berries Lunch: Grilled chicken Caesar salad with whole wheat croutons Dinner: Baked chicken with roasted sweet potato and broccoli
Day 7 Breakfast: Smoothie bowl with frozen berries, banana, and almond milk topped with granola and sliced almonds Lunch: Hummus and vegetable wrap with baby carrots and celery sticks Dinner: Roasted vegetable and quinoa bowl with tofu
Day 8 Breakfast: Breakfast burrito with scrambled eggs, black beans, and salsa Lunch: Chicken and vegetable stir-fry with brown rice Dinner: Baked cod with roasted Brussels sprouts and cauliflower
Day 9 Breakfast: Avocado toast with sliced tomato and boiled egg Lunch: Greek salad with grilled chicken, feta cheese, and olives Dinner: Baked turkey breast with roasted root vegetables
Day 10 Breakfast: Smoothie with spinach, banana, and peanut butter Lunch: Veggie burger with lettuce, tomato, and avocado on a whole wheat bun Dinner: Baked salmon with roasted asparagus and quinoa
Day 11 Breakfast: Chia seed pudding with almond milk and mixed berries Lunch: Chicken and vegetable kebabs with a side of quinoa Dinner: Grilled steak with roasted sweet potato and mixed greens salad
Day 12 Breakfast: Banana pancakes with almond butter and honey Lunch: Tuna salad with mixed greens and whole wheat crackers Dinner: Veggie and tofu stir-fry with brown rice
Day 13 Breakfast: Greek yogurt with sliced banana and honey Lunch: Quinoa and black bean salad with mixed greens Dinner: Chicken and vegetable curry with brown rice
Day 14 Breakfast: Scrambled eggs with smoked salmon and mixed greens Lunch: Grilled chicken wrap with avocado and hummus Dinner: Baked chicken with roasted asparagus and sweet potato
Day 15 Breakfast: Smoothie with mixed berries, banana, and almond milk Lunch: Chicken and vegetable stir-fry with brown rice Dinner: Baked salmon with roasted Brussels sprouts and quinoa
Day 16 Breakfast: Avocado toast with sliced tomato and boiled egg Lunch: Turkey and vegetable wrap with mixed greens Dinner: Beef and vegetable stir-fry with brown
Day 17 Breakfast: Greek yogurt with fresh berries and granola Lunch: Grilled chicken salad with mixed greens, cherry tomatoes, and balsamic vinaigrette Dinner: Roasted vegetable and quinoa bowl with chickpeas
Day 18 Breakfast: Omelette with spinach, mushrooms, and diced tomatoes Lunch: Turkey chili with mixed greens and a side of brown rice Dinner: Baked cod with roasted asparagus and mixed greens salad
Day 19 Breakfast: Smoothie bowl with frozen berries, banana, and almond milk topped with sliced almonds and coconut flakes Lunch: Chicken and vegetable wrap with avocado and hummus Dinner: Grilled steak with roasted root vegetables and a side of brown rice
Day 20 Breakfast: Overnight oats with almond milk, chia seeds, and mixed berries Lunch: Tuna salad lettuce wraps with carrot and celery sticks Dinner: Beef and broccoli stir-fry with brown rice
Day 21 Breakfast: Smoothie with spinach, banana, and almond butter Lunch: Grilled chicken Caesar salad with whole wheat croutons Dinner: Baked chicken with roasted sweet potato and broccoli
Day 22 Breakfast: Chia seed pudding with almond milk and sliced banana Lunch: Chickpea salad with cucumber, tomato, and feta cheese Dinner: Grilled shrimp with roasted asparagus and quinoa
Day 23 Breakfast: Scrambled eggs with spinach and diced tomatoes Lunch: Turkey and vegetable wrap with mixed greens Dinner: Baked salmon with roasted Brussels sprouts and brown rice
Day 24 Breakfast: Greek yogurt parfait with granola and mixed berries Lunch: Quinoa and vegetable stir-fry with tofu Dinner: Beef and vegetable kebabs with a side of mixed greens salad
Day 25 Breakfast: Smoothie bowl with frozen berries, banana, and almond milk topped with granola and sliced almonds Lunch: Chicken and vegetable stir-fry with brown rice Dinner: Baked cod with roasted root vegetables and a side of mixed greens salad
Day 26 Breakfast: Avocado toast with sliced tomato and boiled egg Lunch: Lentil soup with a side of mixed greens Dinner: Chicken and vegetable curry with brown rice
Day 27 Breakfast: Omelette with spinach, mushrooms, and goat cheese Lunch: Grilled chicken salad with mixed greens, cherry tomatoes, and balsamic vinaigrette Dinner: Baked turkey breast with roasted root vegetables
Day 28 Breakfast: Green smoothie with spinach, banana, and almond milk Lunch: Turkey burger with lettuce, tomato, and avocado on a whole wheat bun Dinner: Baked salmon with roasted asparagus and mixed greens salad
Day 29 Breakfast: Banana pancakes with almond butter and honey Lunch: Veggie and tofu stir-fry with brown rice Dinner: Beef and broccoli stir-fry with brown rice
Day 30 Breakfast: Greek yogurt with fresh berries and chopped nuts Lunch: Grilled chicken wrap with avocado, tomato, and hummus Dinner: Quinoa and black bean salad with mixed greens