7-day meal plan with no sugar, carbohydrates, red meat, shrimps, beans, and peanuts/almonds:
Day 1:
Breakfast: Scrambled eggs with sautéed spinach and mushrooms, and a side of sliced avocado.
Lunch: Grilled chicken or turkey breast with roasted vegetables (such as bell peppers, zucchini, and eggplant) and a small side
salad.
Dinner: Baked salmon with steamed asparagus and a side of sautéed kale.
Day 2:
Breakfast: Greek yogurt with mixed berries and a sprinkle of chia seeds.
Lunch: Grilled chicken or turkey breast with a mixed greens salad, topped with sliced cucumbers and cherry tomatoes.
Dinner: Baked chicken thighs with roasted sweet potato and a side of steamed broccoli.
Day 3:
Breakfast: Spinach and feta omelet with a side of sliced avocado.
Lunch: Baked cod with roasted Brussels sprouts and a small side salad.
Dinner: Grilled turkey breast with a side of roasted cauliflower and a side of sautéed kale.
Day 4:
Breakfast: Cottage cheese with sliced peaches and a sprinkle of cinnamon.
Lunch: Baked salmon with roasted vegetables (such as asparagus and cherry tomatoes) and a small side salad.
Dinner: Baked chicken thighs with steamed broccoli and a side of sautéed kale.
Day 5:
Breakfast: Scrambled eggs with sautéed spinach and mushrooms, and a side of sliced avocado.
Lunch: Grilled turkey breast with roasted vegetables (such as bell peppers, zucchini, and eggplant) and a small side salad.
Dinner: Baked cod with roasted Brussels sprouts and a side of sautéed kale.
Day 6:
Breakfast: Greek yogurt with mixed berries and a sprinkle of chia seeds.
Lunch: Baked chicken thighs with roasted sweet potato and a small side salad.
Dinner: Grilled turkey breast with a side of roasted cauliflower and a side of steamed broccoli.
Day 7:
Breakfast: Cottage cheese with sliced peaches and a sprinkle of cinnamon.
Lunch: Baked cod with roasted vegetables (such as asparagus and cherry tomatoes) and a small side salad.
Dinner: Grilled chicken or turkey breast with a side of sautéed kale and roasted Brussels sprouts.
Day 1:
Breakfast: Scrambled eggs with sautéed spinach and mushrooms, and a side of sliced avocado. (Protein: 24g)
Lunch: Grilled chicken or turkey breast with roasted vegetables (such as bell peppers, zucchini, and eggplant) and a small side
salad. (Protein: 40g)
Dinner: Baked salmon with steamed asparagus and a side of sautéed kale. (Protein: 30g)
Day 2:
Breakfast: Greek yogurt with mixed berries and a sprinkle of chia seeds. (Protein: 15g)
Lunch: Grilled chicken or turkey breast with a mixed greens salad, topped with sliced cucumbers and cherry tomatoes. (Protein:
40g)
Dinner: Baked chicken thighs with roasted sweet potato and a side of steamed broccoli. (Protein: 35g)
Day 3:
Breakfast: Spinach and feta omelette with a side of sliced avocado. (Protein: 28g)
Lunch: Baked cod with roasted Brussels sprouts and a small side salad. (Protein: 30g)
Dinner: Grilled turkey breast with a side of roasted cauliflower and a side of sautéed kale. (Protein: 40g)
Day 4:
Breakfast: Cottage cheese with sliced peaches and a sprinkle of cinnamon. (Protein: 20g)
Lunch: Baked salmon with roasted vegetables (such as asparagus and cherry tomatoes) and a small side salad. (Protein: 30g)
Dinner: Baked chicken thighs with steamed broccoli and a side of sautéed kale. (Protein: 35g)
Day 5:
Breakfast: Scrambled eggs with sautéed spinach and mushrooms, and a side of sliced avocado. (Protein: 24g)
Lunch: Grilled turkey breast with roasted vegetables (such as bell peppers, zucchini, and eggplant) and a small side salad.
(Protein: 40g)
Dinner: Baked cod with roasted Brussels sprouts and a side of sautéed kale. (Protein: 30g)
Day 6:
Breakfast: Greek yogurt with mixed berries and a sprinkle of chia seeds. (Protein: 15g)
Lunch: Baked chicken thighs with roasted sweet potato and a small side salad. (Protein: 35g)
Dinner: Grilled turkey breast with a side of roasted cauliflower and a side of steamed broccoli. (Protein: 40g)
Day 7:
Breakfast: Cottage cheese with sliced peaches and a sprinkle of cinnamon. (Protein: 20g)
Lunch: Baked cod with roasted vegetables (such as asparagus and cherry tomatoes) and a small side salad. (Protein: 30g)
Dinner: Grilled chicken or turkey breast with a side of sautéed kale and roasted Brussels sprouts. (Protein: 40g)
