Take a look at the Meal Plan for ideas only - always remember to consult with your health provider.
Guidelines:
- Focus on balanced meals with lean proteins, healthy fats, and complex carbs.
- Stay hydrated and drink plenty of water throughout the day.
- Incorporate fresh fruits, vegetables, whole grains, and lean meats.
- Limit processed foods, added sugars, and excessive sodium.
- Adjust portion sizes based on activity level and fitness goals.
Week 1: Establishing Healthy Eating Habits
Breakfast:
Scrambled eggs with spinach and whole wheat toast
Greek yogurt with mixed berries and chia seeds
Oatmeal with banana and almonds
Lunch:
Grilled chicken salad with mixed greens and vinaigrette
Turkey and avocado wrap with whole wheat tortilla
Quinoa bowl with black beans, veggies, and grilled shrimp
Dinner:
Baked salmon with roasted sweet potatoes and asparagus
Lean beef stir-fry with brown rice and bell peppers
Grilled chicken with quinoa and steamed broccoli
Snacks:
Hummus with carrots and cucumbers
Almonds and an apple
Cottage cheese with pineapple
Week 2: Increasing Variety
Breakfast:
Protein smoothie with banana, peanut butter, and almond milk
Scrambled egg whites with whole wheat toast
Overnight oats with berries and flaxseeds
Lunch:
Lentil soup with whole grain crackers
Chicken and veggie stir-fry with brown rice
Tuna salad with whole wheat pita
Dinner:
Grilled cod with roasted Brussels sprouts and quinoa
Turkey meatballs with zucchini noodles
Baked tofu with stir-fried vegetables
Snacks:
Greek yogurt with honey and walnuts
Hard-boiled eggs with a handful of almonds
Celery with peanut butter
Week 3: Enhancing Nutrient Intake
Breakfast:
Scrambled tofu with whole wheat toast
Chia pudding with coconut milk and strawberries
Avocado toast with poached egg
Lunch:
Chicken Caesar salad with homemade dressing
Brown rice bowl with salmon and veggies
Black bean and sweet potato wrap
Dinner:
Grilled tilapia with mashed cauliflower and roasted carrots
Turkey chili with a side of whole grain cornbread
Shrimp tacos with cabbage slaw on corn tortillas
Snacks:
Mixed nuts and dried fruit
Cottage cheese with cinnamon and almonds
Roasted chickpeas
Week 4: Maintaining Healthy Choices
Breakfast:
Smoothie bowl with granola and sliced banana
Scrambled eggs with turkey bacon and whole wheat toast
Almond butter and banana on whole wheat bread
Lunch:
Chickpea salad with feta and lemon dressing
Grilled steak with quinoa and grilled veggies
Roasted vegetable and hummus wrap
Dinner:
Grilled salmon with roasted butternut squash
Chicken and spinach stuffed bell peppers
Lentil and vegetable curry with brown rice
Snacks:
Sliced cucumbers with guacamole
Protein bar (low sugar)
Apple slices with almond butter
This meal plan is designed to fuel your Fit2Fight journey by supporting your workouts and promoting overall health. Modify portions and meal combinations based on your dietary needs and goals.
#StayHealthy #FuelYourBody