Balanced meals with protein, fiber, and healthy fats to support stable energy and blood sugar.
Each day includes:
Meals are designed to:
| 🥣 Breakfast | Greek yogurt with chia seeds, cinnamon, and blueberries. Add a tablespoon of chia seeds and a dash of cinnamon to ½ cup plain Greek yogurt. Top with ½ cup fresh or frozen blueberries. | | --- | --- | | 🥗 Lunch | Turkey lettuce wraps with avocado. Use romaine or butter lettuce to wrap turkey slices, mashed avocado, and a few cucumber slices. | | 🍽 Dinner | Grilled salmon with quinoa and roasted broccoli. Serve 4–6 oz of grilled salmon with ½ cup cooked quinoa and 1 cup roasted broccoli. | | 🍏 Snack (optional) | Apple slices with 1 tbsp almond butter. |
| 🥣 Breakfast | Scrambled eggs with spinach and sprouted grain toast. Scramble 2 eggs with a handful of spinach. Serve with 1 slice of sprouted grain toast (like Ezekiel). | | --- | --- | | 🥗 Lunch | Chickpea salad bowl. Mix chickpeas, diced cucumbers, tomatoes, red onion, olive oil, and lemon juice. | | 🍽 Dinner | Turkey stir-fry with cauliflower rice. Cook ground turkey with garlic, ginger, shredded carrots, and cabbage. Serve over cauliflower rice. | | 🥕 Snack (optional) | Carrot sticks with hummus. |
| 🥣 Breakfast | Overnight oats with flaxseed and pear. Mix ½ cup rolled oats, 1 tbsp flaxseed, almond milk, and sliced pear. Let sit overnight in the fridge. | | --- | --- | | 🥗 Lunch | Leftover turkey stir-fry bowl. Use leftovers from Day 2, served warm or cold. | | 🍽 Dinner | Baked chicken thighs with sweet potatoes and green beans. Roast chicken thighs, cubed sweet potato (½ cup), and green beans with olive oil and seasoning. | | 🥄 Snack (optional) | Greek yogurt with walnuts. |
| 🥣 Breakfast | Smoothie with protein powder, spinach, avocado, and berries. Blend with unsweetened almond milk and 1 tbsp peanut butter. | | --- | --- | | 🥗 Lunch | Egg salad lettuce boats with cherry tomatoes. Egg salad made with Greek yogurt and mustard, served in romaine leaves. | | 🍽 Dinner | Zucchini noodles with turkey meatballs and low-sugar tomato sauce. Add herbs, garlic, and a sprinkle of parmesan or nutritional yeast. | | 🥜 Snack (optional) | Handful of almonds with a few blueberries. |