Monday
Oats served with Greek yogurt and 1/4 cup of berries (about 31 g).
Quinoa salad mixed with boiled eggs and fresh vegetables.
Whole wheat noodles served with grilled chicken, spinach, bell peppers and low-fat feta cheese.
Tuesday
Smoothie including 1/2 cup blueberries (74 g), 1/2 cup spinach (15 g), 1/4 cup Greek yogurt (59 ml) and 1/4 cup low-fat milk (59 ml).
Whole-grain bread with eggs and salad.
Chicken stir-fried with vegetables to eat with brown rice.
Wednesday
Overnight oatmeal includes 1/3 cup rolled oatmeal (27 g), 1/4 cup Greek yogurt (59 ml), 1/3 cup low-fat milk (79 ml), 1 tablespoon chia seeds (14 g), 1/4 cup berries (about 31 g), 1/4 teaspoon vanilla essence (1.2 ml). Mix well and leave overnight in the refrigerator.
Chicken beans and fresh vegetables rolled in whole wheat bread.
Herbal grilled salmon served with asparagus and cherry tomatoes.
Thursday
Night-soaked chia seed pudding includes 2 tablespoons of chia seeds (28 g), 1 cup of Greek yogurt (240 ml), 1/2 teaspoon of vanilla essence (2.5 ml). Serve with sliced fruit as desired, refrigerated overnight in a bowl or glass jar.
The remaining salmon from the previous meal is served with salad.
Quinoa salad, spinach, eggplant and feta cheese.
Friday
French toast with strawberries.
Whole wheat bread sandwich with boiled eggs and salad.
Tofu stir-fried with vegetables to eat with brown rice.
Saturday
Fried eggs with mushrooms and zucchini.
Stir-fried tofu and brown rice left from the previous meal.
Homemade chicken burger served with fresh salad.
Sunday
2 omelet eggs with spinach and mushrooms.
Whole-flesh rice rolls with chicken beans and fresh vegetables.
Minced turkey tacos or mashed tofu tacos - including tofu stir-fried with spinach and bell peppers, served with whole-flesh tortillas.
