Breakfast: Cottage Cheese Pancakes + Turkey Bacon
- Ingredients
  - 1 cup low-fat cottage cheese
  - 4 large eggs
  - 1/2 cup oat flour (blend rolled oats)
  - 1 cup mixed berries
  - 2 strips turkey bacon
- Instructions
  1. Blend cottage cheese, eggs, and oat flour until smooth. Heat nonstick skillet, spoon batter to make pancakes, cook 2–3 min per side.
  2. Cook turkey bacon per package. Serve pancakes topped with berries.
- Approx macros: ~800 kcal, 65 g protein, 70 g carbs, 24 g fat
Lunch: Steak Salad (Grilled Sirloin)
- Ingredients
  - 6 oz grilled sirloin, sliced
  - 4 cups mixed greens
  - 1/2 cup roasted beets (store-bought or roast)
  - 2 tbsp pumpkin seeds
  - 1 oz feta (optional)
  - 1 tbsp olive oil + balsamic
- Instructions
  1. Grill steak to desired doneness, rest and slice.
  2. Toss salad greens, beets, seeds, feta, dress with oil & balsamic, top with steak.
- Approx macros: ~850 kcal, 60 g protein, 45 g carbs, 44 g fat
Dinner: Pork Tenderloin Medallions, Cauliflower Mash, Sautéed Spinach
- Ingredients
  - 8 oz pork tenderloin, sliced into medallions
  - 1 medium head cauliflower (~4 cups florets)
  - 1 tbsp butter or olive oil
  - 2 cups spinach, 1 clove garlic
- Instructions
  1. Roast or pan-sear pork medallions seasoned with salt/pepper, finish in oven 10–12 min until 145°F.
  2. Steam cauliflower until tender, mash with butter, salt, pepper.
  3. Sauté spinach with garlic until wilted. Serve.
- Approx macros: ~900 kcal, 70 g protein, 50 g carbs, 40 g fat

Day 5 — Scrambled Eggs with Smoked Turkey; Lentil & Chicken Sausage Stew; Shrimp Paella-Style

Breakfast: Scrambled Eggs with Smoked Turkey, Mushrooms & Steel-Cut Oats
- Ingredients
  - 3 whole eggs + 3 egg whites
  - 4 oz smoked turkey, diced
  - 1 cup sliced mushrooms & onions
  - 1/2 cup dry steel-cut oats
  - 1 tsp cinnamon
- Instructions
  1. Cook steel-cut oats per package.
  2. Sauté mushrooms & onions, add turkey, then scramble eggs and whites into pan.

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

Day 5 — Scrambled Eggs with Smoked Turkey; Lentil & Chicken Sausage Stew; Shrimp Paella-Style

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