WEEK ONE

Monday

• Breakfast: Scrambled eggs with diced turkey sausage, avocado slices, and whole-grain toast.

• Lunch: Turkey and cheese wraps with spinach, hummus, and a side of air-fried sweet potato fries.

• Dinner: Crockpot BBQ pulled chicken sliders on whole-wheat buns with coleslaw.

Tuesday

• Breakfast: Peanut butter and banana smoothie (almond milk, peanut butter, banana, and protein powder).

• Lunch: Baked pasta with marinara, mozzarella, and ground turkey. Serve with a side salad.

• Dinner: Air-fried salmon with garlic butter, roasted green beans, and mashed potatoes.

Wednesday

• Breakfast: Whole-grain bagel with cream cheese and a side of scrambled eggs.

• Lunch: Turkey meatball subs with marinara sauce and mozzarella on hoagie rolls.

• Dinner: Oven-baked chicken drumsticks with roasted carrots and brown rice.

Thursday

• Breakfast: French toast made with whole-grain bread, eggs, and a drizzle of maple syrup. Serve with fresh berries.

• Lunch: Grilled chicken Caesar salad with whole-grain croutons and Parmesan (optional).

• Dinner: Shrimp stir-fry with bell peppers, zucchini, and teriyaki sauce over jasmine rice.

Friday

• Breakfast: Greek yogurt with granola, sliced bananas, and a drizzle of honey.

• Lunch: Air-fried chicken tenders with a side of mac and cheese and steamed broccoli.

• Dinner: Homemade beef burgers with air-fried potato wedges and a side of corn on the cob.

Saturday

• Breakfast: Breakfast burrito with scrambled eggs, diced turkey bacon, black beans, and salsa in a whole-grain tortilla.

• Lunch: Crockpot chili with ground turkey, kidney beans, diced tomatoes, and mild spices.

• Dinner: Baked lemon garlic cod with roasted asparagus and wild rice.

Sunday

• Breakfast: Pancakes made from a whole-grain mix, topped with peanut butter and fresh fruit.

• Lunch: Leftover chili with a side of cornbread.

• Dinner: Oven-baked chicken thighs with roasted sweet potatoes and sautéed spinach.