Day 1: Energize
Breakfast:
Avocado Toast with Poached Egg: Whole grain toast topped with smashed avocado, cherry tomatoes, and a poached egg. Sprinkle with sesame seeds and a dash of lemon juice.
Snack:
Greek Yogurt with Berries: A serving of Greek yogurt topped with fresh blueberries and a teaspoon of honey.
Lunch:
Quinoa Salad: Quinoa mixed with chickpeas, cucumber, red bell peppers, and feta cheese. Dress with olive oil and lemon vinaigrette.
Snack:
Apple Slices with Almond Butter: Freshly sliced apples with a tablespoon of almond butter.
Dinner:
Grilled Salmon with Steamed Broccoli: A fillet of grilled salmon served with a side of steamed broccoli and roasted sweet potatoes.
Day 2: Refresh
Breakfast:
Smoothie Bowl: Blend spinach, banana, and almond milk. Top with sliced kiwi, strawberries, and a handful of granola.
Snack:
Carrot Sticks with Hummus: Fresh carrot sticks with a serving of hummus for dipping.
Lunch:
Chicken Caesar Wrap: Grilled chicken, romaine lettuce, parmesan cheese, and Caesar dressing, wrapped in a whole grain tortilla.
Snack:
Trail Mix: A small handful of nuts, seeds, and raisins for a satisfying snack.
Dinner:
Stir-Fried Tofu and Vegetables: Tofu stir-fried with bell peppers, broccoli, and snap peas in a garlic-ginger sauce. Serve with brown rice.
Day 3: Nourish
Breakfast:
Oatmeal with Almonds and Banana: Cooked oatmeal topped with sliced bananas, almonds, and a sprinkle of cinnamon.
Snack:
Sliced Cucumber with Tzatziki: Fresh cucumber slices with a side of tzatziki sauce.
Lunch:
Turkey and Avocado Sandwich: Whole grain bread with sliced turkey, avocado, lettuce, and tomato.
Snack:
Orange Segments: A fresh orange, peeled and segmented.
Dinner:
Spaghetti Squash with Marinara Sauce: Baked spaghetti squash topped with homemade marinara sauce and grated parmesan cheese.
Day 4: Vitalize
Breakfast:
Berry Overnight Oats: Rolled oats soaked overnight with almond milk, chia seeds, and mixed berries.
Snack:
Hard-Boiled Eggs: Two hard-boiled eggs with a sprinkle of salt and pepper.
Lunch:
Vegetable Sushi Rolls: Sushi rolls filled with cucumber, avocado, and carrots. Serve with soy sauce for dipping.
Snack:
Pear and Walnut Salad: Slices of fresh pear with a small handful of walnuts and a drizzle of balsamic glaze.
Dinner:
Lentil Soup: A hearty bowl of lentil soup with carrots, celery, and spices. Serve with whole grain bread on the side.
Day 5: Revitalize
Breakfast:
Almond Butter Banana Toast: Whole grain toast with almond butter and sliced banana, drizzled with honey.
Snack:
Mixed Bell Pepper Strips: A colorful assortment of bell pepper strips with a light ranch dip.
Lunch:
Mason Jar Salad: Layered salad in a jar with mixed greens, cherry tomatoes, chickpeas, quinoa, and lemon-tahini dressing.
Snack:
Rice Cakes with Hummus: Rice cakes spread with a thin layer of hummus.
Dinner:
Baked Chicken Thighs with Asparagus: Oven-baked chicken thighs served with roasted asparagus and a side of wild rice.
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