Breakfast

1. Protein Oats Bowl – Oats, whey protein, peanut butter, chia seeds, and banana.
2. Scrambled Eggs & Avocado Toast – Whole wheat toast, scrambled eggs, avocado, and cherry tomatoes.
3. Greek Yogurt Parfait – Greek yogurt, granola, honey, and mixed berries.

Lunch

4. Grilled Chicken & Quinoa Bowl – Grilled chicken, quinoa, steamed broccoli, and olive oil.
5. Beef & Sweet Potato Mash – Lean beef, mashed sweet potatoes, and sautéed green beans.
6. Salmon & Brown Rice Plate – Baked salmon, brown rice, and roasted asparagus.

Dinner

7. Tofu Stir-Fry with Rice – Tofu, mixed bell peppers, soy sauce, and brown rice.
8. Turkey & Whole Wheat Pasta – Lean ground turkey, whole wheat pasta, tomato sauce, and parmesan.
9. Lentil & Chickpea Curry – Lentils, chickpeas, coconut milk, and turmeric.

Snacks & Pre/Post-Workout Meals

10. Protein Pancakes – Oats, eggs, whey protein, and almond milk.
11. Nut Butter Protein Balls – Peanut butter, oats, honey, and chia seeds.
12. Cottage Cheese & Berries – Cottage cheese, mixed berries, and almonds.

Shakes & Smoothies

13. Banana Protein Shake – Banana, whey protein, almond milk, and flaxseeds.
14. Green Muscle Smoothie – Spinach, Greek yogurt, protein powder, and mango.
15. Chocolate Peanut Butter Shake – Cocoa powder, peanut butter, banana, and protein powder.