Breakfast: Mixed Berry & Chia Seed Oats
Ingredients:
1/2 cup dry rolled oats
5.5 oz Greek yogurt
1/2 cup mixed fresh berries (raspberries and blackberries)
1 tbsp pumpkin seeds
1 tbsp chia seeds
Instructions:
Cook oats according to package instructions. Mix in the Greek yogurt for a protein boost. Garnish with fresh berries, pumpkin seeds, and chia seeds.
Macros: ~420 kcal | ~35g protein
Lunch: Ground Turkey & Cauliflower Rice Skillet
Ingredients:
5 oz lean ground turkey
1 cup cauliflower rice
1 cup fresh spinach
1/2 cup diced bell peppers
1 tsp avocado oil
Taco seasoning (low sodium)
Instructions:
Heat avocado oil in a skillet and brown the ground turkey with taco seasoning.
Add the bell peppers and cauliflower rice, sautéing until tender.
Stir in the spinach until wilted and serve
Macros: ~480 kcal | ~42g protein
Snack: Tropical Mango Greek Yogurt
Ingredients: 6 oz plain Greek yogurt
1/2 cup fresh mango, cubed
1/2 oz sliced almonds
1 tsp honey
Instructions:
Place the Greek yogurt in a serving bowl.
Top with fresh mango cubes, sliced almonds, and a light drizzle of honey.
Macros: ~250 kcal | ~20g protein
Dinner: Zesty Lemon Herb Shrimp with Farro
Ingredients:
5 oz peeled shrimp
1/2 cup cooked farro
1 cup roasted zucchini
1 tsp olive oil
Fresh parsley, garlic, and half a lemon
Instructions:
Marinate shrimp in olive oil, minced garlic, lemon juice, and parsley.
Grill or pan-sear the shrimp for 2-3 minutes per side until pink.
Serve over warm cooked farro alongside roasted zucchini slices.
Macros: ~450 kcal | ~35g protein
