Monday
- Breakfast: Oatmeal with blueberries, almonds, and whey protein
- Snack: Greek yogurt with granola and honey
- Lunch: Chicken salad with avocado, tomatoes, and whole wheat bread
- Post-workout snack: Chocolate milk and a banana
- Dinner: Salmon with brown rice and broccoli
Tuesday
- Breakfast: Scrambled eggs with spinach, cheese, and whole wheat toast
- Snack: Cottage cheese with pineapple and walnuts
- Lunch: Turkey wrap with lettuce, tomato, and hummus
- Post-workout snack: Protein shake and an apple
- Dinner: Beef stir-fry with quinoa and mixed vegetables
Wednesday
- Breakfast: Protein pancakes with peanut butter and maple syrup
- Snack: Hard-boiled eggs and carrot sticks
- Lunch: Tuna salad with whole wheat crackers and grapes
- Post-workout snack: Chocolate milk and a granola bar
- Dinner: Chicken and vegetable curry with basmati rice
Thursday
- Breakfast: Greek yogurt with granola, berries, and chia seeds
- Snack: Protein muffin and a pear
- Lunch: Roasted chicken with sweet potatoes and green beans
- Post-workout snack: Protein shake and a banana
- Dinner: Spaghetti with turkey meatballs and marinara sauce
Friday
- Breakfast: Omelet with ham, cheese, and mushrooms
- Snack: Cottage cheese with blueberries and almonds
- Lunch: Chicken and avocado sandwich with whole wheat bread
- Post-workout snack: Chocolate milk and an orange
- Dinner: Pork chops with mashed potatoes and asparagus
Saturday
- Breakfast: French toast with strawberries and whipped cream
- Snack: Greek yogurt with granola and honey
- Lunch: Steak and cheese sandwich with whole wheat bread and salad
- Post-workout snack: Protein shake and a granola bar
- Dinner: Shrimp and vegetable stir-fry with noodles
Sunday
- Breakfast: Protein waffles with peanut butter and banana
- Snack: Hard-boiled eggs and celery sticks
- Lunch: Salmon and cream cheese bagel with cucumber and tomato
- Post-workout snack: Chocolate milk and a apple
- Dinner: Roasted turkey with stuffing, cranberry sauce, and roasted vegetables