Breakfast: Cottage Cheese Bowl + Whole-Grain Toast + Hard-Boiled Eggs

• Ingredients
  • 1.5 cups low-fat cottage cheese
  • 3/4 cup mixed berries
  • 2 tbsp chopped almonds
  • 2 slices whole-grain toast
  • 2 hard-boiled eggs
• Instructions
  1. Combine cottage cheese, berries, and almonds.
  2. Toast bread, serve with eggs.
• Approx macros: ~850 kcal, 70 g protein, 70 g carbs, 28 g fat

Day 3

Day 3 — Protein Smoothie Breakfast; Tuna Salad Lunch; Braised Chicken Thighs Dinner

• Breakfast: Protein Smoothie + English Muffin with Almond Butter

  • Ingredients
    • 1.5 scoops whey protein (~36 g protein)
    • 1 cup unsweetened almond milk
    • 1 cup spinach
    • 1 cup mixed frozen berries
    • 1 tbsp ground flax
    • 1 whole-grain English muffin + 1 tbsp almond butter
  • Instructions
    1. Blend protein, milk, spinach, berries, flax until smooth. Toast muffin and spread almond butter.
  • Approx macros: ~800 kcal, 60 g protein, 80 g carbs, 22 g fat

• Lunch: Tuna Salad over Mixed Greens with Farro (quinoa avoided)

  • Ingredients
    • 2 cans tuna in water (5 oz each), drained
    • 1 cup cooked farro
    • 3 cups mixed greens, cucumber, cherry tomatoes
    • 1 tbsp olive oil + lemon for dressing
  • Instructions
    1. Combine tuna, greens, veggies, and farro; dress and toss.
  • Approx macros: ~850 kcal, 70 g protein, 75 g carbs, 24 g fat

• Dinner: Braised Chicken Thighs in Tomato Sauce, Polenta, Sautéed Green Beans

  • Ingredients
    • 3 bone-in chicken thighs (~10 oz raw)
    • 1 cup low-sodium canned crushed tomatoes
    • 1/2 cup quick-cook polenta
    • 1 cup green beans
    • 1 tbsp olive oil, garlic, Italian herbs
  • Instructions
    1. Brown thighs in skillet, add tomatoes and herbs, simmer 25–30 min until cooked.
    2. Prepare polenta per package. Sauté green beans with garlic.
  • Approx macros: ~950 kcal, 65 g protein, 95 g carbs, 36 g fat

Day 4

Day 4 — Cottage Cheese Pancakes; Steak Salad; Pork Tenderloin Dinner

• Breakfast: Cottage Cheese Pancakes + Turkey Bacon
  • Ingredients
    • 1 cup low-fat cottage cheese
    • 4 eggs
    • 1/2 cup oat flour (blend oats)
    • 1 cup mixed berries, 2 strips turkey bacon
  • Instructions
    1. Blend cottage cheese, eggs, oat flour; pan-fry pancakes 2–3 min each side; serve with berries and turkey bacon.
  • Approx macros: