A free 7-day trial meal plan

Yogurt, oats, and berries

250 g plain Greek yogurt (2% or nonfat), 40 g rolled oats, a cup of berries, and a tablespoon of pumpkin seeds. Honey only if you want it.

Chicken, rice, and broccoli

140 g cooked chicken breast, a cup of cooked rice, two cups of broccoli, a tablespoon of olive oil, lemon, salt, and pepper.

Salmon and potatoes

140 g cooked salmon, 300 g roasted potatoes, and a large salad (greens, cucumber, tomato) with a tablespoon of olive oil and vinegar.

Cottage cheese and an apple

180 g cottage cheese and one apple. Skip it if dinner already landed and you are not hungry.

Eggs, toast, and milk

Three eggs scrambled with a large handful of spinach, two slices of whole-grain toast, 200 ml milk, and tomato or fruit on the side.

Tuna and white beans

One can of tuna in water, drained (about 120 g), ¾ cup rinsed white beans, mixed greens, olive oil, lemon, and mustard or capers. Fruit if you want it.

Beef and peppers

130 g cooked lean ground beef (about 93% lean), a cup of cooked rice, two bell peppers and an onion sautéed in a teaspoon of oil with garlic. Chili if you like heat.

Banana and milk

250 ml milk and a banana. Useful if lunch was early. Not required if you are done for the day.