Monday:
Breakfast: Greek yogurt with almonds and berries, green smoothie (spinach, banana, almond milk, flaxseed)
Lunch: Grilled chicken salad with mixed greens, avocado, tomatoes, cucumber
Snack: Two rice cakes with almond butter and sliced strawberries
Dinner: Baked salmon with quinoa and steamed asparagus
Tuesday:
Breakfast: Two scrambled eggs with spinach, mushrooms and whole grain toast
Lunch: Turkey and avocado wrap on a whole-grain tortilla, side of mixed greens
Snack: Apple slices and 10 almonds
Dinner: Lean beef stir-fry with brown rice, broccoli, bell peppers
Wednesday:
Breakfast: Smoothie bowl with banana, spinach, kale, protein powder, chia seeds, and almond milk
Lunch: Tuna salad with mixed greens, cherry tomatoes, and black olives
Snack: Celery sticks with hummus and a handful of nuts
Dinner: Baked chicken breast with sweet potato, green beans, and a side salad
Thursday:
Breakfast: Oatmeal with protein powder, blueberries, and a drizzle of honey
Lunch: Chickpea and quinoa buddha bowl with roasted vegetables
Snack: Greek yogurt with raspberries and a spoonful of almond butter
Dinner: Turkey chili with mixed beans and a small whole-grain roll
Friday:
Breakfast: Vegetable omelette with a side of avocado and salsa
Lunch: Grilled chicken and vegetable skewers with brown rice
Snack: Orange slices and mixed nuts
Dinner: Cajun shrimp bowl with quinoa, bell peppers, onion, and avocado
Saturday:
Breakfast: Chia pudding topped with sliced banana and a sprinkling of cinnamon
Lunch: Quinoa and avocado salad with cherry tomatoes, cucumber, and lemon dressing
Snack: Cottage cheese with pineapple and a spoonful of flaxseed
Dinner: Lemon-garlic tilapia with roasted Brussels sprouts and wild rice
Sunday:
Breakfast: Whole-grain protein pancakes with fresh berries and maple syrup
Lunch: Lentil soup with a spinach and beet salad
Snack: Sliced bell peppers, carrots, and cherry tomatoes with hummus
Dinner: Grilled steak with a large green salad, mixed vegetables, and a baked potato
Note: This meal plan focuses on muscle building, reducing belly fat, and increasing vitality and energy. It includes a variety of lean protein sources, whole grains and healthy fats, as well as a range of nutrient-dense vegetables. Consider adding a high-quality multivitamin and omega-3 supplement to further support overall well-being. Be sure to consult a medical professional before starting any new diet or fitness routine.