One Week Meal Plan
This is not an individual meal plan for you. Only a qualified dietitian can do that, after meeting you in person and checking your health history and blood levels. But this menu may inspire you, if you are an active person who wants to eat a healthy diet.
DAY 1 – RED MEAT
07:00 am: Scrambled eggs (3 eggs) with grilled tomato and green pepper. 1 cup of black coffee
10:00 am: 1 Bowl of fresh strawberries and a little handful of pumpkin seeds
12:30 pm: Brown Pasta with tomatoe sauce and fresh Basil
03:30 pm: 10 walnuts, 4 dark dried apricot halves, 1 cup of green tea
05:30 pm: Training
07:30 pm: Steak and Salad
10:00 pm: 300 gr Diet Yoghurt
DAY 2 – VEGETARIAN
07:00 am: Omelette (3 eggs) with Zucchini and Mushrooms, 1 cup of black tea
10:00 am: Smoothie with diet milk, 1 peach, 3 apricots, grounded cinnamon, ice-cubes
12:30 pm: Quinoa with brown Lentils
03:30 pm: 10 Cashews, little handful of Goji Berries
05:30 pm: Training
07:30 pm: Variety of grilled Vegetables with baked Feta Cheese
10:00 pm: 300 gr Diet Yoghurt
DAY 3 – FISH
07:00 am: 1 Big bowl of Musli (soak 1/2 cup of oats in diet milk over night, add fresh fruits and flax seeds), 1 cup of Green Tea
10:00 am: Latte with full fat Milk
12:30 pm: Brown Rice with Broccoli and little Side Salad
03:30 pm: 10 Walnuts, 3 Dates
05:30 pm: Training
07:30 pm: Grilled Fish with Spinach cooked in tomatoes and onions
10:00 pm: 300 gr Diet Yoghurt
DAY 4 – VEGETARIAN
07:00 am: 1 Slice of fresh wholewheat Bread, Feta diet cheese, olives, cucumber and tomato, 1 cup of Black Tea
10:00 am: 1 apple, 1 big Tablespoon Peanutbutter
12:30 pm: Chickpeas cooked in Tomatoes, Brown Rice, little side Salad
03:30 pm: 10 Cashews and 3 dried Figs, 1 cup of black Coffee
05:30 pm: Training
07:30 pm: Quinoa Salad with Green Apple
10:00 pm: 300 gr Diet Yoghurt
DAY 5 – CHICKEN
07:00 am: Puffed Rice with Peanut Butter and Blueberries
10:00 am: Bowl of Cherry Tomatoes
12:30 pm: Brown Pasta with Veggies
03:30 pm: 10 Cashews and 3 dried Figs, 1 cup of black Coffee
05:30 pm: Training
07:30 pm: Grilled Chicken Breast with steamed Vegetables
10:00 pm: 300 gr Diet Yoghurt
DAY 6 – SEAFOOD
07:00 am: Oats with Oatmilk (soak them over night) and a Bowl of Blueberries
10:00 am: Red and Yellow Pepper Sticks
12:30 pm: Grilled Salmon with Quinoa and little Side Salad
03:30 pm: 10 Hazelnuts and 3 apricot halves
05:30 pm: Training
07:30 pm: Shrimps Vegetable Stir-Fry
10:00 pm: 300 gr Diet Yoghurt
DAY 7 – VEGETARIAN
07:00 am: Porridge with mashed Banana and crushed Walnuts
10:00 am: Celery Sticks and Humus
12:30 pm: Baked Sweet Potatoe Sticks with filled Zucchini
03:30 pm: 10 Almonds and 3 dried Figs, 1 cup of black Coffee
05:30 pm: Training
07:30 pm: Lentil Salad
10:00 pm: 300 gr Diet Yoghurt
