7Day Menu

Day 1

• Breakfast: Savory Spinach and Mushroom Omelet

  • Sauté 1 cup of sliced mushrooms and a handful of fresh spinach in a non-stick skillet with a little spray oil until softened.
  • In a bowl, whisk 3 eggs, a pinch of salt and pepper. Add to the skillet and cook until set. Fold and serve.

• Lunch: Chicken Vegetable Stir-Fry

  • Dice 1 chicken breast and sauté in a non-stick skillet with 2 cups of mixed vegetables (like bell peppers, broccoli, and carrots) until cooked through.
  • Add 2 tablespoons of light soy sauce and ginger (to taste) for flavor. Stir-fry for about 5-7 minutes.

• Dinner: Grilled Lemon Herb Chicken with Roasted Vegetables

  • Marinate 2 chicken breasts in lemon juice, garlic, and herbs for at least 30 minutes.
  • Grill until cooked through (about 6-8 minutes per side).
  • Roast 4 cups of mixed vegetables (like zucchini, bell peppers, and asparagus) in the oven at 400°F for 20-25 minutes tossed in olive oil, salt, and pepper.

Day 2

• Breakfast: Greek Yogurt with Berries and Chia Seeds

  • In a bowl, combine 1 cup of Greek yogurt, 1/2 cup of mixed berries, and 2 tablespoons of chia seeds. Mix well and serve.

• Lunch: Turkey and Avocado Lettuce Wraps

  • In a bowl, combine 1/2 lb of cooked and seasoned ground turkey with diced tomatoes and avocado.
  • Spoon the mixture into large lettuce leaves, wrap, and serve.

• Dinner: Zucchini Noodles with Marinara and Lean Ground Turkey

  • Spiralize 2 medium zucchinis.
  • In a skillet, cook 1/2 lb of ground turkey until browned. Add 1 cup of marinara sauce and let simmer.
  • Toss zucchini noodles in the sauce until warmed and serve.

Day 3

• Breakfast: Overnight Oats with Almond Milk, Cinnamon, and Sliced Pear

  • In a jar, combine 1/2 cup rolled oats, 1 cup almond milk, 1 teaspoon cinnamon, and 1 diced pear.
  • Let sit overnight in the fridge, then stir before serving.

• Lunch: Mixed Greens Salad with Grilled Chicken and Balsamic Vinaigrette