Breakfast: Apple Cinnamon Protein Oats
Ingredients:
1/2 cup dry rolled oats
5.5 oz plain Greek yogurt (stirred in after cooking)
1/2 diced apple
1 tsp cinnamon
1 tbsp almond butter
1 tbsp chia seeds
Instructions:
Cook the oats with water or almond milk until thick.
Stir in the Greek yogurt and cinnamon.
Top with diced apples, a drizzle of almond butter, and chia seeds.
Macros: ~420 kcal | ~35g protein
Lunch: Lean Beef & Quinoa Bowl
Ingredients:
5 oz lean beef strips (flank or sirloin)
1/2 cup cooked quinoa
1 cup roasted broccoli florets
1 tsp olive oil
Low-sodium soy sauce or coconut aminos
Instructions:
Toss broccoli in olive oil and roast at 400°F for 15 minutes.
Pan-sear the lean beef strips until cooked to your preference, seasoning with coconut aminos.
Assemble the bowl with quinoa as the base, topped with beef and broccoli.
Macros: ~480 kcal | ~42g protein
Snack: Spiced Walnut Yogurt Bowl
Ingredients:
6 oz low-fat Greek yogurt
1 oz crushed walnuts
1 tsp pure maple syrup
Pinch of nutmeg
Instructions:
Scoop the yogurt into a bowl.
Top with crushed walnuts, a drizzle of maple syrup, and a dash of nutmeg.
Macros: ~250 kcal | ~20g protein
Snack: Spiced Walnut Yogurt Bowl
Ingredients:
6 oz low-fat Greek yogurt
1 oz crushed walnuts
1 tsp pure maple syrup
Pinch of nutmeg
Instructions:
Scoop the yogurt into a bowl.
Top with crushed walnuts, a drizzle of maple syrup, and a dash of nutmeg.
Macros: ~250 kcal | ~20g protein
Dinner: Baked Cod with Sweet Potato Wedges
Ingredients:
5 oz cod fillet
1 cup sweet potato, cut into wedges
1 cup asparagus spears
1 tsp olive oil
Lemon juice, salt, and pepper
Instructions:
Toss sweet potato wedges in half the olive oil and bake at 400°F for 25 minutes.
Place the cod and asparagus on a baking sheet. Drizzle with remaining oil, lemon juice, salt, and
pepper. Bake for the last 12-15 minutes alongside the potatoes.
Macros: ~450 kcal | ~35g protein
