Below is a 7-day diet plan focused on balanced macronutrients, utilizing beef, chicken, and fish as primary protein sources. Each lunch is designed to be no-cook, perfect for bringing to work.
These are diet templates made for you to formulate an idea of a balanced diet! Personalize- but account for the changes in nutrition!
Day 1:
Breakfast: Greek Yogurt with Mixed Berries and Honey
- 1 cup plain Greek yogurt
- 1/2 cup mixed berries (blueberries, strawberries)
- 1 tablespoon honey
- 2 tablespoons granola
Lunch: Chicken Caesar Salad Wrap
- 1 whole wheat wrap
- 1 cup chopped romaine lettuce
- 1/2 cup cooked, shredded chicken breast
- 2 tablespoons Caesar dressing
- Parmesan cheese, shaved
Dinner: Grilled Salmon with Quinoa and Steamed Broccoli
- 6 oz salmon fillet, grilled
- 1/2 cup quinoa, cooked
- 1 cup broccoli, steamed
- Lemon wedge for garnish
Day 2:
Breakfast: Oatmeal with Chopped Nuts and Sliced Banana
- 1 cup cooked oatmeal
- 1 tablespoon chopped almonds
- 1 banana, sliced
Lunch: Mediterranean Tuna Salad
- 1 can tuna in water, drained
- 1/2 cup cherry tomatoes, halved
- 1/4 cucumber, sliced
- 1/4 red onion, thinly sliced
- 1 tablespoon olive oil
- Lemon juice, salt, and pepper to taste
Dinner: Beef Stir-Fry with Mixed Vegetables and Brown Rice
- 6 oz lean beef strips
- 2 cups mixed vegetables (bell peppers, snap peas, carrots)
- 1/2 cup brown rice, cooked
- Soy sauce and sesame oil for cooking
Day 3:
Breakfast: Scrambled Eggs with Spinach and Whole Wheat Toast
- 2 eggs, scrambled
- 1 cup spinach, sautéed
- 1 slice whole wheat toast
Lunch: Cobb Salad with Chicken
- 1/2 cup cooked, chopped chicken breast
- 1 hard-boiled egg, sliced
- 1/4 avocado, diced
- 1/2 cup cherry tomatoes
- 1/4 cup crumbled blue cheese
- Balsamic vinaigrette
Dinner: Baked Cod with Sweet Potato and Green Beans
- 6 oz cod fillet, baked
- 1 medium sweet potato, baked
- 1 cup green beans, steamed
Day 4:
Breakfast: Smoothie Bowl with Whey Protein
- 1 scoop whey protein powder
- 1 cup almond milk
- 1/2 banana
- 1/4 cup frozen mixed berries
- Toppings: chia seeds, coconut flakes
Lunch: Quinoa Salad with Chickpeas and Feta
- 1/2 cup quinoa, cooked
- 1/2 cup chickpeas, rinsed and drained
- 1/4 cup feta cheese, crumbled
- 1/2 cucumber, diced
- 1 tablespoon olive oil and lemon dressing
Dinner: Grilled Chicken Breast with Asparagus and Couscous
- 6 oz chicken breast, grilled
- 1 cup asparagus, grilled
- 1/2 cup couscous, cooked
Day 5:
Breakfast: Chia Pudding with Fresh Mango
- 3 tablespoons chia seeds
- 1 cup coconut milk
- 1/2 mango, diced
Lunch: Sliced Turkey and Avocado Wrap
- 1 whole wheat wrap
- 2 slices turkey breast
- 1/4 avocado, sliced
- Lettuce and tomato
- Mustard
Dinner: Seared Tuna Steak with Wild Rice and Mixed Salad
- 6 oz tuna steak, seared
- 1/2 cup wild rice, cooked
- Salad: mixed greens, cherry tomatoes, cucumber
Day 6:
Breakfast: French Toast with Strawberries
- 2 slices whole wheat bread, dipped in beaten eggs and cooked
- 1/2 cup strawberries, sliced
- Maple syrup
Lunch: Greek Salad with Grilled Chicken
- 1/2 cup cooked, diced chicken breast
- 1 cup mixed greens (romaine, arugula)
- 1/4 cup sliced olives
- 1/4 cup diced cucumber
- 1/4 cup cherry tomatoes
- Feta cheese, oregano, olive oil, and vinegar dressing
Dinner: Beef Tacos with Salsa and Guacamole
- 2 whole wheat tortillas
- 6 oz ground beef, cooked
- Salsa
- Guacamole
- Shredded lettuce
Day 7:
Breakfast: Pancakes with Blueberry Sauce
- 2 whole wheat pancakes
- 1/2 cup blueberries, cooked into a sauce
Lunch: Smoked Salmon and Cream Cheese Bagel
- 1 whole wheat bagel, toasted
- 2 oz smoked salmon
- Cream cheese
- Capers and red onion slices
Dinner: Roast Chicken with Roasted Potatoes and Carrots
- 6 oz chicken breast, roasted
- 1 medium potato, roasted
- 1 cup carrots, roasted
This balanced 7-day meal plan incorporates a variety of macronutrients with delicious and diverse flavors, ensuring enjoyable and nutritious eating throughout the week. Eat Fit to Be Fit!
