Week 3
Monday:
- Breakfast: Oatmeal with fruit and nuts
- Lunch: Leftover roast beef
- Dinner: Grilled shrimp with quinoa and vegetables
Tuesday:
- Breakfast: Smoothie with spinach and berries
- Lunch: Tuna salad sandwich on whole-wheat bread
- Dinner: Lentil soup with whole-wheat bread
Wednesday:
- Breakfast: Scrambled eggs with whole-wheat toast
- Lunch: Leftover lentil soup
- Dinner: Chicken stir-fry with brown rice
Thursday:
- Breakfast: Omelet with vegetables
- Lunch: Salad with grilled chicken or fish
- Dinner: Pasta with tomato sauce and vegetables
Friday:
- Breakfast: Whole-wheat toast with avocado and smoked salmon
- Lunch: Leftover pasta
- Dinner: Grilled salmon with roasted vegetables
Saturday:
- Breakfast: Pancakes with fruit and low-fat yogurt
- Lunch: Leftover grilled salmon
- Dinner: Pizza with a whole-wheat base and plenty of vegetables
Sunday:
- Breakfast: Brunch with eggs, bacon, and whole-wheat toast
- Lunch: Roast chicken with roasted potatoes and vegetables
- Dinner: Omelet with vegetables