Day 6 — Ham & Cheese Omelet; Grilled Chicken Caesar Wrap; Baked Tilapia Dinner

• Breakfast: Omelet with Cheddar, Diced Ham & Tomatoes; Mixed Fruit

  • Ingredients
    • 3 whole eggs + 2 egg whites
    • 3 oz diced ham
    • 1/4 cup shredded cheddar
    • 1 small tomato, diced
    • 1 cup mixed fruit
    • 1 slice multigrain toast
  • Instructions
    1. Cook omelet with ham, cheese, and tomato. Serve with fruit and toast.
  • Approx macros: ~800 kcal, 60 g protein, 70 g carbs, 30 g fat

• Lunch: Grilled Chicken Caesar Wrap (no Greek yogurt)

  • Ingredients
    • 7 oz grilled chicken breast, sliced
    • 1 whole-grain wrap
    • 2 cups romaine lettuce, 1 tbsp grated Parmesan
    • 2 tbsp Caesar-style dressing (olive-oil based, yogurt-free) or vinaigrette
    • 1/2 cup edamame (shelled)
  • Instructions
    1. Toss chicken and lettuce with dressing, wrap, serve with edamame.
  • Approx macros: ~850 kcal, 70 g protein, 65 g carbs, 28 g fat

• Dinner: Baked Tilapia with Herb Crust, Couscous, Roasted Brussels Sprouts

  • Ingredients
    • 7 oz tilapia fillet
    • 1/2 cup dry couscous
    • 1 cup Brussels sprouts, halved
    • 1 tbsp olive oil, lemon zest, parsley
  • Instructions
    1. Roast Brussels sprouts tossed with oil at 425°F for 20 min.
    2. Prepare couscous per package. Top tilapia with herb mix, bake 10–12 min at 400°F.
  • Approx macros: ~850 kcal, 65 g protein, 85 g carbs, 22 g fat

Day 7 — Protein Waffles; Pulled Pork Bowl; Turkey Meatballs with Pasta

• Breakfast: Protein Waffles with Nut Butter & Apple

  • Ingredients
    • 1 cup whole-grain waffle mix or pancake mix
    • 1 scoop protein powder
    • 1 egg + 1/2 cup egg whites
    • 1 tbsp almond butter, 1 medium apple sliced
  • Instructions
    1. Mix batter with protein powder and eggs, cook waffles per waffle iron. Top with almond butter and apple slices.
  • Approx macros: ~800 kcal, 60 g protein, 90 g carbs, 20 g fat

• Lunch: Pulled Pork Bowl with Black Beans, Corn & Brown Rice

  • Ingredients
    • 6 oz pulled pork (lean, drained of excess fat)
    • 1 cup cooked brown rice
    • 1/2 cup black beans
    • 1/2 cup corn, 1/2 cup pico de gallo
  • Instructions
    1. Assemble bowl with warm rice, beans, corn, pork, and pico.
  • Approx macros: