Week 1

Monday

• Breakfast: Blueberry Chia Pudding

  • Ingredients:
    • 3 tbsp chia seeds
    • 1 cup almond milk
    • 1/2 cup blueberries
    • 1 tsp honey (optional)
  • Preparation: Mix chia seeds and almond milk, let sit overnight. Top with blueberries and drizzle with honey before serving.

• Lunch: Quinoa Salad

  • Ingredients:
    • 1 cup cooked quinoa
    • 1/2 cucumber, diced
    • 1/2 cup cherry tomatoes, halved
    • 2 tbsp olive oil
    • 1 tbsp lemon juice
  • Preparation: Combine all ingredients in a bowl and toss well.

• Dinner: Baked Salmon with Veggies

  • Ingredients:
    • 150g salmon fillet
    • 1 cup asparagus
    • 1 tbsp olive oil
    • 1 clove garlic, minced
    • Juice of 1/2 lemon
  • Preparation: Preheat oven to 180°C (350°F). Drizzle salmon and asparagus with olive oil, then sprinkle with garlic and lemon juice. Bake for 15-20 minutes.

• Afternoon Snack: Almond Butter Banana Bites

  • Ingredients:
    • 1 banana
    • 2 tbsp almond butter
    • 1/2 tsp cinnamon
  • Preparation: Slice banana, spread almond butter on each slice, then sprinkle with cinnamon.

Tuesday

• Breakfast: Green Smoothie

  • Ingredients:
    • 1 cup spinach
    • 1 banana
    • 1 cup almond milk
    • 1 tbsp flaxseed
  • Preparation: Blend all ingredients until smooth.

• Lunch: Lentil Soup

  • Ingredients:
    • 1 cup cooked lentils
    • 1 cup diced tomatoes
    • 1 carrot, diced
    • 2 cups vegetable broth
    • 1 tsp turmeric
  • Preparation: Combine all ingredients in a pot, bring to a boil, then simmer for 15 minutes.