General Guidelines:
Opt for whole, unprocessed foods.
Include lean protein sources, such as chicken, fish, tofu, and legumes.
Choose complex carbohydrates like whole grains, quinoa, and sweet potatoes.
Incorporate a variety of colorful vegetables for essential nutrients.
Use healthy fats from sources like avocados, nuts, and olive oil.
Stay hydrated by drinking plenty of water throughout the day.
Breakfast:
Scrambled eggs with spinach and tomatoes
Whole-grain toast
Greek yogurt with berries
Snack:
Apple slices with almond butter
Lunch:
Grilled chicken breast
Quinoa salad with mixed vegetables
Steamed broccoli
Snack:
Carrot and cucumber sticks with hummus
Dinner:
Baked salmon
Sweet potato wedges
Mixed green salad with balsamic vinaigrette
Breakfast:
Oatmeal topped with sliced bananas and a sprinkle of chia seeds
Hard-boiled egg
Snack:
Handful of mixed nuts (almonds, walnuts, and pistachios)
Lunch:
Turkey and avocado wrap with whole-grain tortilla
Mixed fruit salad
Snack:
Greek yogurt with honey
Dinner:
Stir-fried tofu with quinoa
Roasted Brussels sprouts and asparagus
Breakfast:
Whole-grain pancakes with fresh berries and a dollop of Greek yogurt
Turkey sausage links
Snack:
Cottage cheese with pineapple chunks
Lunch:
Lentil soup
Whole-grain roll
Snack:
Sliced mango with Tajin seasoning
Dinner:
Grilled shrimp with brown rice
Steamed green beans and carrots