Day 1 — Approx. 2,020 kcal
Breakfast: Greek Yogurt Protein Oats — 500 kcal
Combine ½ cup oats, 1 cup Greek yogurt, ½ cup berries, 1 tbsp chia seeds, 1 tbsp peanut butter, and a splash of milk.
Refrigerate overnight or warm the oats first; top with berries, yogurt, chia, and peanut butter.
Lunch: Lentil–Feta Quinoa Bowl — 550 kcal
Layer ¾ cup cooked quinoa, ¾ cup cooked lentils, cucumber, cherry tomatoes, spinach, ¼ cup feta, and 1 tbsp olive oil.
Season with lemon juice, salt, pepper, and dried oregano; serve warm or chilled.
Dinner: Tofu Vegetable Stir-Fry with Rice — 650 kcal
Sauté 7 oz firm tofu until golden, then add broccoli, bell pepper, carrot, garlic, and 1 tbsp sesame oil.
Stir in soy sauce and ginger; serve over 1 cup cooked brown rice and sprinkle with sesame seeds.
Snack: Cottage Cheese, Banana & Almonds — 320 kcal
Spoon 1 cup cottage cheese into a bowl and top with one sliced banana.
Add ½ oz almonds and a pinch of cinnamon.
Day 2 — Approx. 2,000 kcal
Breakfast: Spinach–Feta Egg Wrap — 500 kcal
Scramble 2 eggs and ½ cup egg whites with spinach; fold in ¼ cup feta.
Wrap in a large whole-wheat tortilla with salsa and serve with one orange.
Lunch: Chickpea–Edamame Pita Plate — 540 kcal
Mix ¾ cup chickpeas, ½ cup shelled edamame, cucumber, tomato, parsley, lemon juice, and 1 tbsp tahini.
Stuff into one whole-wheat pita and serve with carrot sticks.
Dinner: Red Lentil Pasta with Ricotta & Spinach — 650 kcal
Cook 3 oz dry red lentil pasta; warm with 1 cup marinara and several handfuls of spinach.
Top with ½ cup part-skim ricotta, 1 tbsp Parmesan, black pepper, and basil.
Snack: Protein Berry Smoothie — 310 kcal
Blend 1 scoop vegetarian protein powder, 1 cup milk, 1 cup frozen berries, and ice.
Add water as needed for consistency; blend until smooth.
Day 3 — Approx. 2,010 kcal
Breakfast: Protein Pancakes with Berries — 510 kcal
Blend ½ cup oats, ½ cup cottage cheese, 2 eggs, ½ ba