1. Breakfast:
Whole grain toast with avocado and scrambled eggs
Greek yogurt with berries and honey
Overnight oats with fruit and nuts
Veggie breakfast burrito with whole wheat tortilla
Smoothie bowl with frozen berries, banana, and almond milk
Mid-Morning Snack:
Apple slices with peanut butter
Hummus with raw vegetables (carrots, celery, bell peppers)
Low-fat string cheese with whole grain crackers
Hard-boiled eggs
Greek yogurt with fruit and granola
Lunch:
Grilled chicken salad with mixed greens, vegetables, and vinaigrette dressing
Turkey and avocado sandwich on whole wheat bread
Vegetable and bean soup with whole grain crackers
Grilled fish with roasted vegetables and brown rice
Veggie burger with whol e wheat bun and sweet potato fries
Afternoon Snack:
Protein bar or shake
Low-fat popcorn
Sliced fruit with cottage cheese
Roasted chickpeas
Beef jerky
Dinner:
Baked salmon with roasted vegetables and quinoa
Turkey chili with brown rice
Grilled chicken with sweet potato and steamed broccoli
Vegetarian lasagna with whole wheat noodles and mixed salad
Beef stir-fry with mixed vegetables and brown rice
Example Diet Chart For Mr. X: (Choose any One)