Day 1

Meal 1: Kale and Quinoa Salad

Ingredients: Chopped kale, cooked quinoa, diced cherry tomatoes, sliced avocado, chopped walnuts, olive oil, lemon juice.
Instructions: In a bowl, mix kale, quinoa, tomatoes, avocado, and walnuts. Drizzle with olive oil and lemon juice before serving.
Benefits:
  • Kale: Low in carbs, high in antioxidants, **supports heart health and eye health**.
  • Quinoa: Complete protein, **helps maintain steady blood sugar levels**.
  • Avocado: Healthy fats, **supports heart health and stabilizes blood sugar**.
  • Walnuts: Omega-3, **reduces inflammation, supports brain and heart health**.
  • Olive Oil: Healthy monounsaturated fats, **reduces inflammation and supports heart health**.
  • Lemon Juice: High in vitamin C, **supports immune function and skin health**.

Meal 2: Grilled Salmon with Steamed Broccoli and Sweet Potatoes

Ingredients: Salmon fillet, broccoli, sweet potatoes.
Instructions: Grill the salmon and steam the broccoli. Roast sweet potato wedges in the oven until tender.
Benefits:
  • Salmon: Rich in omega-3 fatty acids, **supports heart health, improves brain function**.
  • Broccoli: High in fiber and antioxidants, **supports immune function and eye health**.
  • Sweet Potatoes: Low-GI, packed with beta-carotene, **supports blood sugar control and eye health**.

Day 2

Meal 1: Chia Seed Pudding with Fresh Berries

Ingredients: Chia seeds, coconut milk, strawberries, blueberries.
Instructions: Soak chia seeds in coconut milk overnight. Top with fresh berries before serving.
Benefits:
  • Chia Seeds: High in fiber, **supports digestion and stabilizes blood sugar**, rich in omega-3 for heart health.
  • Berries: Rich in antioxidants, **supports brain health, eye health, and immune function**.
  • Coconut Milk: Healthy fats, **supports heart health and metabolism**.

Meal 2: Lentil and Vegetable Stew

Ingredients: Green lentils, carrots, celery, spinach, tomatoes, garlic, turmeric.
Instructions: Simmer lentils with diced vegetables, garlic, and turmeric until tender.
Benefits:
  • Lentils: Fiber-rich, **supports heart health and stabilizes blood sugar**.
  • Carrots: High in beta-carotene, **supports eye health**.
  • Celery: High in water and fiber, **supports digestion and hydration**.
  • Spinach: High in iron and vitamin C, **supports immune system and energy levels**.
  • Tomatoes: Rich in lycopene, **supports heart health and cancer prevention**.
  • Garlic: Anti-inflammatory properties, **supports heart health and immune function**.
  • Turmeric: Anti-inflammatory, **supports joint health and may reduce chronic pain**.

Day 3

Meal 1: Oatmeal with Flaxseeds and Fresh Fruit

Ingredients: Steel-cut oats, flaxseeds, apple slices, cinnamon.
Instructions: Cook oats according to package. Top with flaxseeds, apple slices, and cinnamon.
Benefits:
  • Oats: Soluble fiber, **supports heart health and cholesterol levels**.
  • Flaxseeds: Rich in omega-3, **supports heart health and digestion**.
  • Apples: Low-GI, high in fiber, **supports blood sugar control and digestive health**.
  • Cinnamon: Anti-inflammatory, **improves insulin sensitivity**.

Meal 2: Baked Chicken with Cauliflower Rice and Sautéed Spinach

Ingredients: Chicken breast, cauliflower rice, spinach, garlic, olive oil.
Instructions: Bake the chicken until cooked through. Sauté spinach and garlic in olive oil. Serve with cauliflower rice.
Benefits:
  • Chicken: High in lean protein, **supports muscle growth and repair**.
  • Cauliflower: Low in carbs, high in fiber, **supports digestion and may aid in weight management**.
  • Spinach: Rich in vitamins and minerals, **supports muscle function, heart health, and immune system**.
  • Garlic: Supports immune function and may improve cholesterol levels.
  • Olive Oil: Healthy fats, **supports heart health and reduces inflammation**.

Day 4

Meal 1: Smoothie Bowl with Spinach, Avocado, and Berries

Ingredients: Spinach, avocado, mixed berries, chia seeds, water or coconut water.
Instructions: Blend spinach, avocado, berries, and water or coconut water. Top with chia seeds.
Benefits:
  • Spinach: Iron-rich, **supports healthy blood circulation**.
  • Avocado: Healthy fats, **improves heart health and stabilizes blood sugar**.
  • Berries: High in antioxidants, **supports immune function, brain health, and eye health**.
  • Chia Seeds: Rich in fiber, **improves digestion and reduces inflammation**.

Meal 2: Stuffed Bell Peppers with Quinoa and Black Beans

Ingredients: Bell peppers, quinoa, black beans, diced tomatoes, spices.
Instructions: Mix cooked quinoa, black beans, and spices. Stuff into halved bell peppers and bake until tender.
Benefits:
  • Bell Peppers: High in vitamin C, **supports immune function and skin health**.
  • Quinoa: Complete protein, **helps maintain steady blood sugar levels**.
  • Black Beans: High in fiber and protein, **supports heart health and blood sugar control**.
  • Diced Tomatoes: Rich in lycopene, **supports heart health and cancer prevention**.

Day 5

Meal 1: Greek Yogurt with Nuts and Honey

Ingredients: Plain Greek yogurt, mixed nuts, honey.
Instructions: Serve Greek yogurt topped with nuts and a drizzle of honey.
Benefits:
  • Greek Yogurt: High in protein, **supports muscle growth and gut health**.
  • Nuts: Healthy fats and protein, **supports heart health and may help with weight management**.
  • Honey: Natural sweetener, **provides antioxidants and may have anti-inflammatory properties**.

Meal 2: Zucchini Noodles with Homemade Tomato Basil Sauce and Turkey Meatballs

Ingredients: Zucchini, ground turkey, fresh tomatoes, garlic, fresh basil, olive oil.
Instructions: Spiralize zucchini for noodles. For sauce, blend fresh tomatoes, garlic, and basil in a pan with olive oil. Bake turkey meatballs until cooked through. Serve over noodles.
Benefits:
  • Zucchini: Low-calorie, high in water content, **supports hydration and digestion**.
  • Ground Turkey: Lean protein, **supports muscle repair and weight management**.
  • Fresh Tomatoes: Rich in antioxidants, **supports heart health and skin health**.
  • Garlic: Supports immune function and may improve cholesterol levels.
  • Fresh Basil: Adds flavor and has anti-inflammatory properties, **supports digestion**.
  • Olive Oil: Healthy fats, **reduces inflammation and supports heart health**.

Day 6

Meal 1: Egg and Vegetable Scramble

Ingredients: Eggs, spinach, tomatoes, bell peppers, onion.
Instructions: Scramble eggs with diced vegetables until cooked through.
Benefits:
  • Eggs: High in protein and nutrients, **supports muscle repair and eye health**.
  • Spinach: Rich in vitamins and minerals, **supports immune function and energy levels**.
  • Tomatoes: Rich in antioxidants, **supports heart health and skin health**.
  • Bell Peppers: High in vitamin C, **supports immune function and skin health**.
  • Onion: Contains antioxidants, **supports heart health and immune function**.

Meal 2: Shrimp Stir-Fry with Mixed Vegetables

Ingredients: Shrimp, broccoli, bell peppers, snap peas, garlic, ginger, olive oil.
Instructions: Sauté shrimp, broccoli, bell peppers, and snap peas in olive oil, adding garlic and ginger for flavor.
Benefits:
  • Shrimp: Low in calories, high in protein, **supports muscle growth and weight management**.
  • Broccoli: High in fiber and antioxidants, **supports immune function and eye health**.
  • Bell Peppers: High in vitamin C, **supports immune function and skin health**.
  • Snap Peas: High in fiber, **supports digestion and blood sugar control**.
  • Garlic: Supports immune function and may improve cholesterol levels.
  • Ginger: Anti-inflammatory properties, **supports digestion and reduces nausea**.
  • Olive Oil: Healthy fats, **reduces inflammation and supports heart health**.

Day 7

Meal 1: Avocado Toast with Tomato and Poached Egg

Ingredients: Sweet potato slices, avocado, tomato, egg.
Instructions: Roast sweet potato slices until tender. Mash avocado on top, add sliced tomato and a poached egg.
Benefits:
  • Sweet Potatoes: High in fiber, **supports digestive health and provides sustained energy**.
  • Avocado: Healthy fats, **improves heart health and stabilizes blood sugar**.
  • Tomato: High in antioxidants, **supports heart health and skin health**.
  • Egg: High in protein, **supports muscle repair and eye health**.

Meal 2: Vegetable Soup with Quinoa

Ingredients: Carrots, celery, zucchini, spinach, diced tomatoes, vegetable broth, spices, cooked quinoa.
Instructions: Simmer chopped carrots, celery, zucchini, and diced tomatoes in vegetable broth until tender. Add spinach and cooked quinoa before serving.
Benefits:
  • Carrots: High in beta-carotene, **supports eye health and immune function**.
  • Celery: Hydrating and low-calorie, **supports digestion and may help reduce inflammation**.
  • Zucchini: Low in calories, **rich in water and fiber, supports digestion**.
  • Spinach: High in iron and vitamins A, C, and K, **supports immune health and skin health**.
  • Diced Tomatoes: Rich in lycopene, **supports heart health and cancer prevention**.
  • Quinoa: Complete protein, **supports muscle repair, digestion, and blood sugar regulation**.