A 7-day Weekly Diet Plan for Obese Individuals

A 7-day Weekly Diet Plan for Obese Individuals

We do not have access to an individual’s medical history, personal preferences, and dietary requirements. Therefore, we strongly recommend consulting a registered dietitian or a healthcare professional before starting any diet plan. They can provide you with personalized advice and create a meal plan that meets your nutritional needs and health goals.

Consult a doctor online before starting any diet plan.

Here is a 7-day weekly diet plan for obese individuals living in the USA:

Day 1:

Breakfast: Two scrambled eggs, one slice of whole-grain toast, one medium-sized banana.
Snack: A small apple, 10-12 unsalted almonds.
Lunch: Grilled chicken salad with mixed greens, cucumber, tomato, and a low-fat dressing.
Snack: One small container of plain Greek yogurt, one small handful of mixed berries.
Dinner: Grilled salmon with roasted vegetables (carrots, broccoli, and cauliflower), one small baked sweet potato.

Day 2:

Breakfast: Oatmeal cooked with water, topped with sliced banana and cinnamon.
Snack: One small container of hummus with raw carrot and celery sticks.
Lunch: Tuna salad with mixed greens, cherry tomatoes, and a low-fat dressing.
Snack: One small orange, 10-12 unsalted pistachios.
Dinner: Grilled chicken breast with steamed green beans, brown rice, and a small garden salad with low-fat dressing.

Day 3:

Breakfast: Two hard-boiled eggs, one slice of whole-grain toast, one medium-sized orange.
Snack: One small container of low-fat cottage cheese with cucumber slices.
Lunch: Grilled shrimp salad with mixed greens, avocado, and a low-fat dressing.
Snack: One small container of plain Greek yogurt, one small handful of mixed berries.
Dinner: Grilled pork tenderloin with roasted vegetables (zucchini, bell peppers, and onion), one small baked sweet potato.

Day 4:

Breakfast: One whole-wheat English muffin with one slice of turkey bacon, one scrambled egg, and one slice of low-fat cheese.
Snack: One small apple, 10-12 unsalted almonds.
Lunch: Grilled chicken breast with steamed broccoli, brown rice, and a small garden salad with low-fat dressing.
Snack: One small container of plain Greek yogurt, one small handful of mixed berries.
Dinner: Grilled fish with roasted vegetables (asparagus, bell peppers, and onion), one small baked sweet potato.

Day 5:

Breakfast: Greek yogurt (6 ounces) with 1/2 cup of blueberries and 1 tablespoon of chia seeds
Snack: 1 small peach and 1 ounce of pistachios
Lunch: Tuna salad (4 ounces of tuna, mixed greens, and cherry tomatoes with olive oil and balsamic vinegar dressing)
Snack: 1 hard-boiled egg and 1/2 cup of cherry tomatoes
Dinner: Baked chicken thigh (4 ounces), 1/2 cup of brown rice, and 1 cup of roasted vegetables (zucchini, squash, and red onions)

Day 6:

Breakfast: Breakfast burrito (2 scrambled eggs, 1/4 cup of black beans, 1/4 cup of salsa, and 1 whole wheat tortilla)
Snack: 1 small banana and 1 tablespoon of peanut butter
Lunch: Grilled shrimp skewers (4 ounces of shrimp and mixed vegetables) and 1 small baked sweet potato
Snack: 1 cup of celery sticks with 1/4 cup of ranch dressing
Dinner: Baked salmon (4 ounces), 1/2 cup of quinoa, and 1 cup of steamed green beans

Day 7:

Breakfast: Smoothie (1 cup of spinach, 1/2 cup of frozen berries, 1/2 banana, 1/2 cup of almond milk, and 1 scoop of protein powder)
Snack: 1 small apple and 1 ounce of walnuts
Lunch: Grilled chicken breast (4 ounces), mixed greens, and 1/2 cup of cherry tomatoes with olive oil and balsamic vinegar dressing
Snack: 1 cup of cherry tomatoes with 1/4 cup of hummus
Dinner: Beef and vegetable soup (4 ounces of beef, mixed vegetables, and beef broth)

Make sure to stay hydrated by drinking plenty of water throughout the day, and limit your intake of sugary drinks and snacks. Also, try to incorporate physical activity into your daily routine and talk to your healthcare provider about a safe and sustainable weight loss plan.

A 7-day weekly diet plan with suggested meal portion sizes for obese individuals living in the Israel

Day 1:

Breakfast: Shakshuka with 2 eggs, 1/2 cup of chopped tomatoes, 1/2 cup of chopped onions, 1/2 cup of chopped peppers, 1 slice of whole-grain bread
Snack: 1 small apple with 1/4 cup of unsalted almonds
Lunch: Falafel salad with mixed greens, tomatoes, cucumber, tahini dressing
Snack: 1 small orange
Dinner: Grilled chicken with roasted vegetables (eggplant, zucchini, peppers)

Day 2:

Breakfast: Whole-grain toast with 2 tbsp of hummus and sliced cucumber and tomato
Snack: 1 small banana
Lunch: Greek salad with mixed greens, cherry tomatoes, cucumber, red onion, olives, feta cheese, olive oil and lemon juice dressing
Snack: 1 small pear
Dinner: Baked fish with steamed green beans and brown rice

Day 3:

Breakfast: Omelet with spinach, mushrooms, and cheese, 1 slice of whole-grain toast
Snack: 1 small apple with 1 tbsp of almond butter
Lunch: Grilled chicken shawarma with mixed greens, tomatoes, cucumber, hummus, and whole-grain pita bread
Snack: 1 hard-boiled egg
Dinner: Beef and vegetable stir-fry with broccoli, carrots, and onions, served with brown rice

Day 4:

Breakfast: Cottage cheese with 1/2 cup of mixed berries and 1/4 cup of chopped nuts
Snack: 1 small apple
Lunch: Whole-grain pita bread stuffed with grilled vegetables (peppers, eggplant, zucchini) and tahini dressing
Snack: 1 small peach
Dinner: Chicken kebabs with grilled vegetables (onions, peppers, cherry tomatoes) and brown rice

Day 5:

Breakfast: 1 cup of oatmeal with 1/2 cup of mixed berries and 1/4 cup of chopped nuts
Snack: 1 small orange
Lunch: Whole-grain pita bread stuffed with tuna salad (tuna, celery, onion, lemon juice, olive oil) and mixed greens
Snack: 1 hard-boiled egg
Dinner: Baked chicken with sweet potato wedges and green beans

Day 6:

Breakfast: Smoothie with 1 cup of almond milk, 1 banana, 1/2 cup of frozen berries, and 1 tbsp of chia seeds
Snack: 1 small apple with 1 tbsp of peanut butter
Lunch: Lentil soup with whole-grain bread
Snack: 1 small orange
Dinner: Grilled fish with mixed vegetables (zucchini, peppers, tomatoes) and quinoa

Day 7:

Breakfast: Whole-grain toast with avocado and sliced tomato
Snack: 1 small apple with 1/4 cup of unsalted almonds
Lunch: Grilled chicken Caesar salad with mixed greens, tomatoes, croutons, and Caesar dressing
Snack: 1 hard-boiled egg
Dinner: Baked salmon

A 7-day weekly diet plan with suggested meal portion sizes for obese individuals living in the Greece

Day 1:

Breakfast: Greek yogurt with honey, walnuts, and fresh berries
Snack: 1 medium-sized apple
Lunch: Greek salad with feta cheese, olives, cucumbers, and tomatoes
Snack: 1 medium-sized orange
Dinner: Grilled chicken breast with roasted vegetables (eggplant, zucchini, and bell peppers)

Day 2:

Breakfast: Omelet with spinach, tomatoes, and feta cheese, served with whole-grain bread
Snack: 1 medium-sized banana
Lunch: Lentil soup with whole-grain bread
Snack: 1 small pear
Dinner: Grilled fish with steamed broccoli and brown rice

Day 3:

Breakfast: Greek yogurt with honey, pistachios, and fresh berries
Snack: 1 small apple
Lunch: Greek salad with grilled chicken breast, feta cheese, olives, cucumbers, and tomatoes
Snack: 1 medium-sized orange
Dinner: Beef and vegetable stir-fry with brown rice

Day 4:

Breakfast: Smoothie with Greek yogurt, spinach, pineapple, and almond milk
Snack: 1 medium-sized banana
Lunch: Chickpea salad with mixed greens, tomatoes, cucumbers, and lemon vinaigrette dressing
Snack: 1 small pear
Dinner: Grilled chicken breast with roasted sweet potatoes and green beans

Day 5:

Breakfast: Whole-grain toast with avocado, sliced tomatoes, and a hard-boiled egg
Snack: 1 medium-sized apple
Lunch: Lentil and vegetable stew with whole-grain bread
Snack: 1 small peach
Dinner: Grilled fish with steamed vegetables (carrots, zucchini, and bell peppers)

Day 6:

Breakfast: Greek yogurt with honey, almonds, and fresh berries
Snack: 1 medium-sized banana
Lunch: Greek salad with grilled shrimp, feta cheese, olives, cucumbers, and tomatoes
Snack: 1 medium-sized orange
Dinner: Grilled chicken breast with roasted vegetables (eggplant, zucchini, and bell peppers)

Day 7:

Breakfast: Whole-grain toast with peanut butter, sliced bananas, and honey
Snack: 1 small pear
Lunch: Chickpea and vegetable soup with whole-grain bread
Snack: 1 small apple
Dinner: Grilled fish with mixed greens, cherry tomatoes, and lemon vinaigrette dressing

A 7-day weekly diet plan with suggested meal portion sizes for obese individuals living in the Russia

Day 1:

Breakfast: Oatmeal with berries and walnuts, served with a glass of skim milk
Snack: 1 medium-sized apple
Lunch: Grilled chicken breast with roasted vegetables (carrots, onions, and potatoes)
Snack: 1 small pear
Dinner: Baked salmon with quinoa and mixed vegetables (broccoli, zucchini, and bell peppers)

Day 2:

Breakfast: Scrambled eggs with spinach and tomatoes, served with whole-grain toast
Snack: 1 medium-sized banana
Lunch: Lentil soup with whole-grain bread
Snack: 1 small orange
Dinner: Beef and vegetable stir-fry with brown rice

Day 3:

Breakfast: Greek yogurt with honey, pistachios, and fresh berries
Snack: 1 small apple
Lunch: Grilled chicken breast with mixed greens, tomatoes, and a balsamic vinaigrette dressing
Snack: 1 small peach
Dinner: Grilled fish with roasted sweet potatoes and green beans

Day 4:

Breakfast: Smoothie with Greek yogurt, spinach, pineapple, and almond milk
Snack: 1 medium-sized banana
Lunch: Chickpea salad with mixed greens, tomatoes, cucumbers, and lemon vinaigrette dressing
Snack: 1 small pear
Dinner: Grilled chicken breast with roasted vegetables (carrots, onions, and potatoes)

Day 5:

Breakfast: Whole-grain toast with avocado, sliced tomatoes, and a hard-boiled egg
Snack: 1 medium-sized apple
Lunch: Lentil and vegetable stew with whole-grain bread
Snack: 1 small orange
Dinner: Grilled fish with mixed vegetables (broccoli, zucchini, and bell peppers)

Day 6:

Breakfast: Greek yogurt with honey, almonds, and fresh berries
Snack: 1 medium-sized banana
Lunch: Grilled chicken breast with mixed greens, cherry tomatoes, and a balsamic vinaigrette dressing
Snack: 1 small peach
Dinner: Beef and vegetable stir-fry with brown rice

Day 7:

Breakfast: Whole-grain toast with peanut butter, sliced bananas, and honey
Snack: 1 small pear
Lunch: Chickpea and vegetable soup with whole-grain bread
Snack: 1 small apple
Dinner: Baked salmon with quinoa and mixed vegetables (broccoli, zucchini, and bell peppers)

A 7-day weekly diet plan with suggested meal portion sizes for obese individuals living in the Italy

Day 1:

Breakfast: Whole-grain toast with 1 tablespoon of almond butter and 1 medium-sized banana, served with a cup of unsweetened almond milk (250ml)
Snack: 1 small apple
Lunch: Grilled chicken breast (100g) with roasted vegetables (carrots, onions, and potatoes), served with a side salad (lettuce, tomato, and cucumber) dressed with 1 tablespoon of extra-virgin olive oil and 1 teaspoon of balsamic vinegar
Snack: 1 small pear
Dinner: Spaghetti with tomato sauce (100g of pasta and 1/2 cup of tomato sauce) and a side salad (lettuce, tomato, and cucumber) dressed with 1 tablespoon of extra-virgin olive oil and 1 teaspoon of balsamic vinegar

Day 2:

Breakfast: Greek yogurt (150g) with fresh berries (1/2 cup) and 1 tablespoon of chia seeds
Snack: 1 small orange
Lunch: Grilled fish (100g) with mixed vegetables (broccoli, zucchini, and bell peppers) and 1/2 cup of quinoa
Snack: 1 small apple
Dinner: Grilled chicken breast (100g) with roasted sweet potatoes (1/2 cup) and green beans (1/2 cup)

Day 3:

Breakfast: Whole-grain toast with 1/4 avocado, 1 hard-boiled egg, and cherry tomatoes (1/2 cup), served with a cup of unsweetened almond milk (250ml)
Snack: 1 small peach
Lunch: Lentil soup (1 cup) with whole-grain bread (1 slice)
Snack: 1 small pear
Dinner: Beef and vegetable stir-fry (100g of beef and mixed vegetables) with brown rice (1/2 cup)

Day 4:

Breakfast: Smoothie with Greek yogurt (150g), spinach (1 cup), banana (1/2), and almond milk (250ml)
Snack: 1 small apple
Lunch: Chickpea salad with mixed greens (2 cups), tomatoes (1/2 cup), cucumbers (1/2 cup), and lemon vinaigrette dressing (1 tablespoon)
Snack: 1 small orange
Dinner: Grilled fish (100g) with mixed greens (2 cups), cherry tomatoes (1/2 cup), and balsamic vinaigrette dressing (1 tablespoon)

Day 5:

Breakfast: Whole-grain toast with 1/4 avocado, 1 hard-boiled egg, and cherry tomatoes (1/2 cup), served with a cup of unsweetened almond milk (250ml)
Snack: 1 small pear
Lunch: Lentil and vegetable stew (1 cup) with whole-grain bread (1 slice)
Snack: 1 small apple
Dinner: Grilled chicken breast (100g) with mixed vegetables (broccoli, zucchini, and bell peppers) and 1/2 cup of brown rice

Day 6:

Breakfast: 1 cup of low-fat cottage cheese with 1/2 cup of fresh berries and 1/4 cup of granola
Snack: 1 medium-sized banana
Lunch: 1 whole wheat wrap with 3 oz of sliced turkey breast, 1/2 cup of sliced vegetables (bell peppers, cucumbers, onions), and 1/4 cup of grated Parmesan cheese
Snack: 1 small orange
Dinner: 4 oz of grilled salmon with 1/2 cup of roasted Brussels sprouts and 1/2 cup of brown rice

Day 7:

Breakfast: 2 scrambled eggs with 1 slice of whole wheat toast and 1/2 cup of sautéed spinach
Snack: 1 medium-sized banana
Lunch: 1 cup of minestrone soup with 1 slice of whole wheat bread
Snack: 1 small orange
Dinner: 4 oz of grilled salmon with 1/2 cup of roasted asparagus and 1/2 cup of quinoa

Bonus:

Breakfast: 1 cup of low-fat yogurt with 1/2 cup of fresh berries and 1/4 cup of granola
Snack: 1 small apple
Lunch: 1 whole wheat pita stuffed with 1/2 cup of hummus, 1/2 cup of sliced vegetables (cucumbers, bell peppers, carrots), and 1/4 cup of feta cheese
Snack: 1 small pear
Dinner: 4 oz of grilled chicken breast with 1/2 cup of roasted vegetables (zucchini, eggplant, bell peppers)

A 7-day weekly diet plan with suggested meal portion sizes for obese individuals living in the Spain, with suggested meal portion sizes

Day 1:

Breakfast: 1 slice of whole-grain toast with 2 scrambled eggs and 1 cup of sliced tomatoes
Snack: 1 small apple
Lunch: 1 cup of gazpacho (cold soup) with 1 small whole-grain roll
Snack: 1 small pear
Dinner: 4 oz of grilled chicken breast with 1/2 cup of roasted vegetables (zucchini, eggplant, bell peppers)

Day 2:

Breakfast: 1 cup of low-fat Greek yogurt with 1/2 cup of fresh berries and 1/4 cup of granola
Snack: 1 small banana
Lunch: 1 small spinach salad with 3 oz of grilled salmon, 1/2 cup of cherry tomatoes, and 1 tbsp of olive oil and vinegar dressing
Snack: 1 small orange
Dinner: 4 oz of grilled beef tenderloin with 1/2 cup of roasted asparagus and 1/2 cup of brown rice

Day 3:

Breakfast: 1 small whole-grain roll with 2 slices of low-fat cheese and 1/2 cup of sliced cucumbers
Snack: 1 small apple
Lunch: 1 cup of lentil soup with 1 slice of whole-grain bread
Snack: 1 small pear
Dinner: 4 oz of grilled shrimp with 1 cup of mixed green salad (tomatoes, cucumbers, carrots) and 2 tbsp of balsamic vinaigrette dressing

Day 4:

Breakfast: 2 whole-grain waffles with 1/4 cup of fresh berries and 1 tbsp of maple syrup
Snack: 1 small banana
Lunch: 1 whole-grain pita stuffed with 3 oz of sliced turkey breast, 1/2 cup of sliced vegetables (bell peppers, cucumbers, onions), and 1/4 cup of grated Parmesan cheese
Snack: 1 small orange
Dinner: 4 oz of grilled chicken breast with 1/2 cup of roasted Brussels sprouts and 1/2 cup of quinoa

Day 5:

Breakfast: 1 small whole-grain roll with 2 scrambled eggs and 1/2 cup of sliced tomatoes
Snack: 1 small apple
Lunch: 1 small arugula salad with 3 oz of grilled chicken breast, 1/2 cup of cherry tomatoes, and 1 tbsp of olive oil and vinegar dressing
Snack: 1 small pear
Dinner: 4 oz of grilled salmon with 1/2 cup of roasted sweet potatoes and 1/2 cup of brown rice

Day 6:

Breakfast: 1 cup of low-fat cottage cheese with 1/2 cup of fresh berries and 1/4 cup of granola
Snack: 1 small banana
Lunch: 1 whole grain wrap with 3 oz of sliced turkey breast, 1/2 cup of mixed vegetables (bell peppers, cucumbers, onions), and 1/4 cup of grated Parmesan cheese
Snack: 1 small pear
Dinner: 4 oz of grilled salmon with 1/2 cup of roasted Brussels sprouts and 1/2 cup of brown rice

Day 7:

Breakfast: 1 cup of low-fat Greek yogurt with 1/2 cup of fresh berries and 1/4 cup of granola
Snack: 1 small banana
Lunch: 1 whole grain pita stuffed with 1/2 cup of hummus, 1/2 cup of mixed vegetables (cucumbers, bell peppers, carrots), and 1/4 cup of feta cheese
Snack: 1 small pear
Dinner: 4 oz of grilled salmon with 1/2 cup of roasted asparagus and 1/2 cup of quinoa

A 7-day weekly diet plan with suggested meal portion sizes for obese individuals living in Lebanon, with suggested meal portion sizes

Day 1:

Breakfast: 1 cup of low-fat plain yogurt with 1/2 cup of fresh berries and 1/4 cup of granola
Snack: 1 small apple
Lunch: 1 cup of lentil soup with 1 small whole grain roll
Snack: 1 small orange
Dinner: 4 oz of grilled chicken breast with 1/2 cup of tabbouleh (parsley, tomatoes, onions, bulgur wheat) and 1 small baked sweet potato

Day 2:

Breakfast: 1 whole grain pita stuffed with 2 scrambled eggs, 1/2 cup of mixed vegetables (tomatoes, onions, bell peppers), and 1 tbsp of tahini sauce
Snack: 1 small banana
Lunch: 1 cup of chicken shawarma salad (mixed greens, tomatoes, cucumbers, grilled chicken, lemon-tahini dressing) with 1 small whole grain pita
Snack: 1 small pear
Dinner: 4 oz of grilled salmon with 1/2 cup of roasted vegetables (eggplant, zucchini, bell peppers) and 1/2 cup of brown rice

Day 3:

Breakfast: 1 whole grain English muffin with 1 tbsp of almond butter and 1/2 sliced banana
Snack: 1 small apple
Lunch: 1 cup of mixed bean salad (chickpeas, kidney beans, black beans, tomatoes, cucumbers) with 1 small whole grain roll
Snack: 1 small orange
Dinner: 4 oz of grilled chicken breast with 1/2 cup of fattoush salad (mixed greens, tomatoes, cucumbers, radishes, pita chips) and 2 tbsp of lemon-tahini dressing

Day 4:

Breakfast: 1 cup of low-fat plain yogurt with 1/2 cup of fresh berries and 1/4 cup of granola
Snack: 1 small banana
Lunch: 1 cup of stuffed grape leaves (rice, herbs, and lemon) with 1 small side of hummus and 1 small whole grain pita
Snack: 1 small pear
Dinner: 4 oz of grilled salmon with 1/2 cup of roasted asparagus and 1/2 cup of quinoa

Day 5:

Breakfast: 1 whole grain English muffin with 1 tbsp of peanut butter and 1/2 sliced banana
Snack: 1 small apple
Lunch: 1 cup of lentil salad (lentils, tomatoes, cucumbers, feta cheese) with 1 small whole grain roll
Snack: 1 small orange
Dinner: 4 oz of grilled chicken breast with 1/2 cup of mujadara (lentils, rice, caramelized onions) and 1 small side of tabbouleh

Day 6:

Breakfast: 1 slice of whole grain toast with 1 scrambled egg and 1/2 cup of sautéed mushrooms and spinach
Snack: 1 small apple
Lunch: 1 cup of lentil soup with 1 small whole grain roll
Snack: 1 small orange
Dinner: 4 oz of grilled chicken breast with 1/2 cup of roasted vegetables (eggplant, zucchini, bell peppers) and 1 small baked sweet potato

Day 7:

Breakfast: 1 cup of low-fat Greek yogurt with 1/2 cup of fresh berries and 1/4 cup of granola
Snack: 1 small banana
Lunch: 1 whole grain pita stuffed with 1/2 cup of hummus, 1/2 cup of mixed vegetables (cucumbers, bell peppers, carrots), and 1/4 cup of feta cheese
Snack: 1 small pear
Dinner: 4 oz of grilled salmon with 1/2 cup of roasted asparagus and 1/2 cup of quinoa

Bonus:

Breakfast: 1 cup of low-fat cottage cheese with 1/2 cup of fresh berries and 1/4 cup of granola
Snack: 1 small banana
Lunch: 1 whole grain wrap with 3 oz of sliced turkey breast, 1/2 cup of mixed vegetables (bell peppers, cucumbers, onions), and 1/4 cup of grated Parmesan cheese
Snack: 1 small pear
Dinner: 4 oz of grilled salmon with 1/2 cup of roasted Brussels sprouts and 1/2 cup of brown rice

A 7-day weekly diet plan with suggested meal portion sizes for obese individuals living in Germany, with suggested meal portion sizes

Day 1:

Breakfast: 1 whole grain bread roll with 1 tbsp of cream cheese, 1 hard-boiled egg, and 1 cup of mixed berries
Snack: 1 small apple
Lunch: 1 cup of vegetable soup with 1 slice of whole grain bread
Snack: 1 small orange
Dinner: 4 oz of grilled chicken breast with 1/2 cup of roasted vegetables (zucchini, bell peppers, onions) and 1 small baked potato

Day 2:

Breakfast: 1 cup of low-fat Greek yogurt with 1/2 cup of fresh berries and 1/4 cup of granola
Snack: 1 small banana
Lunch: 1 whole grain sandwich with 3 oz of sliced turkey breast, 1 slice of low-fat cheese, lettuce, and tomato
Snack: 1 small pear
Dinner: 4 oz of grilled salmon with 1/2 cup of roasted Brussels sprouts and 1/2 cup of quinoa

Day 3:

Breakfast: 1 whole grain bread roll with 1 tbsp of almond butter and 1/2 sliced banana
Snack: 1 small apple
Lunch: 1 cup of lentil soup with 1 small whole grain roll
Snack: 1 small orange
Dinner: 4 oz of grilled chicken breast with 1 cup of mixed green salad (cucumbers, tomatoes, carrots) and 2 tbsp of vinaigrette dressing

Day 4:

Breakfast: 1 cup of low-fat cottage cheese with 1/2 cup of fresh berries and 1/4 cup of granola
Snack: 1 small banana
Lunch: 1 whole grain wrap with 3 oz of sliced turkey breast, 1/2 cup of mixed vegetables (bell peppers, cucumbers, onions), and 1/4 cup of grated Parmesan cheese
Snack: 1 small pear
Dinner: 4 oz of grilled salmon with 1/2 cup of roasted asparagus and 1/2 cup of brown rice

Day 5:

Breakfast: 2 whole grain pancakes with 1/4 cup of fresh berries and 1 tbsp of maple syrup
Snack: 1 small apple
Lunch: 1 cup of vegetable stir-fry (broccoli, mushrooms, onions, carrots) with 1/2 cup of brown rice
Snack: 1 small pear
Dinner: 4 oz of grilled chicken breast with 1 cup of mixed green salad (tomatoes, cucumbers, carrots) and 2 tbsp of Italian dressing

Day 6:

Breakfast: 1 whole grain bread roll with 1 tbsp of peanut butter and 1/2 sliced banana
Snack: 1 small orange
Lunch: 1 whole grain pita stuffed with 1/2 cup of hummus, 1/2 cup of mixed vegetables (cucumbers, bell peppers, carrots), and 1/4 cup of feta cheese
Snack: 1 small orange
Dinner: 4 oz of grilled chicken breast with 1 cup of mixed green salad (tomatoes, cucumbers, carrots) and 2 tbsp of balsamic vinaigrette dressing

Day 7:

Breakfast: 1 cup of low-fat cottage cheese with 1/2 cup of fresh berries and 1/4 cup of granola
Snack: 1 small banana
Lunch: 1 whole grain pita stuffed with 1/2 cup of hummus, 1/2 cup of mixed vegetables (cucumbers, bell peppers, carrots), and 1/4 cup of feta cheese
Snack: 1 small pear
Dinner: 4 oz of grilled salmon with 1/2 cup of roasted Brussels sprouts and 1/2 cup of brown rice

A 7-day weekly diet plan with suggested meal portion sizes for obese individuals living in the UK, with suggested meal portion sizes

Day 1:

Breakfast: 1 whole grain English muffin with 2 scrambled eggs and 1/2 avocado
Snack: 1 small apple
Lunch: 1 cup of lentil soup with 1 small whole grain roll
Snack: 1 small orange
Dinner: 4 oz of grilled chicken breast with 1/2 cup of roasted vegetables (carrots, Brussels sprouts, sweet potato) and 1 small baked potato

Day 2:

Breakfast: 1 cup of low-fat Greek yogurt with 1/2 cup of fresh berries and 1/4 cup of granola
Snack: 1 small banana
Lunch: 1 whole grain wrap with 3 oz of sliced turkey breast, 1/2 cup of mixed vegetables (lettuce, cucumber, bell peppers), and 1/4 cup of grated Cheddar cheese
Snack: 1 small pear
Dinner: 4 oz of grilled salmon with 1/2 cup of roasted asparagus and 1/2 cup of quinoa

Day 3:

Breakfast: 1 whole grain English muffin with 1 tbsp of almond butter and 1/2 sliced banana
Snack: 1 small apple
Lunch: 1 cup of vegetable soup with 1 slice of whole grain bread
Snack: 1 small orange
Dinner: 4 oz of grilled chicken breast with 1 cup of mixed green salad (tomatoes, cucumbers, carrots) and 2 tbsp of balsamic vinaigrette dressing

Day 4:

Breakfast: 1 cup of low-fat cottage cheese with 1/2 cup of fresh berries and 1/4 cup of granola
Snack: 1 small banana
Lunch: 1 whole grain pita stuffed with 1/2 cup of hummus, 1/2 cup of mixed vegetables (cucumbers, bell peppers, carrots), and 1/4 cup of feta cheese
Snack: 1 small pear
Dinner: 4 oz of grilled salmon with 1/2 cup of roasted Brussels sprouts and 1/2 cup of brown rice

Day 5:

Breakfast: 1 whole grain English muffin with 1 tbsp of peanut butter and 1/2 sliced banana
Snack: 1 small apple
Lunch: 1 cup of vegetable stir-fry (broccoli, mushrooms, onions, carrots) with 1/2 cup of brown rice
Snack: 1 small pear
Dinner: 4 oz of grilled chicken breast with 1 cup of mixed green salad (tomatoes, cucumbers, carrots) and 2 tbsp of Italian dressing

Day 6:

Breakfast: 2 whole grain pancakes with 1/4 cup of fresh berries and 1 tbsp of maple syrup
Snack: 1 small orange
Lunch: 1 cup of chickpea salad (chickpeas, tomatoes, cucumbers, onions, parsley, lemon juice) or 1 cup of vegetable stir-fry (broccoli, mushrooms, onions, carrots) with 1/2 cup of brown rice
Snack: 1 small pear
Dinner: 4 oz of grilled chicken breast with 1 cup of mixed green salad (tomatoes, cucumbers, carrots) and 2 tbsp of Italian dressing

Day 7:

Breakfast: 1 cup of low-fat Greek yogurt with 1/2 cup of fresh berries and 1/4 cup of granola
Snack: 1 small banana
Lunch: 1 whole grain wrap with 3 oz of sliced turkey breast, 1/2 cup of mixed vegetables (lettuce, cucumber, bell peppers), and 1/4 cup of grated Parmesan cheese
Snack: 1 small pear
Dinner: 4 oz of grilled salmon with 1/2 cup of roasted asparagus and 1/2 cup of quinoa

A 7-day weekly diet plan with suggested meal portion sizes for obese individuals living in Australia, with suggested meal portion sizes

Day 1:

Breakfast: 1 cup of plain Greek yogurt with 1/2 cup of mixed berries and 1 tablespoon of chia seeds
Snack: 1 medium apple
Lunch: Grilled chicken breast (4 oz) with mixed greens salad (2 cups) and 1 tablespoon of olive oil and balsamic vinegar dressing
Snack: 1 hard-boiled egg
Dinner: Baked salmon (4 oz) with roasted vegetables (2 cups) and 1 tablespoon of olive oil

Day 2:

Breakfast: 2 scrambled eggs with 1 cup of spinach and 1 slice of whole grain toast
Snack: 1/2 cup of baby carrots with 2 tablespoons of hummus
Lunch: Grilled tofu (4 oz) with mixed greens salad (2 cups) and 1 tablespoon of olive oil and lemon dressing
Snack: 1 small banana
Dinner: Beef stir-fry (4 oz) with mixed vegetables (2 cups) and 1 tablespoon of soy sauce

Day 3:

Breakfast: 1 cup of cooked oats with 1/4 cup of almonds and 1/2 cup of mixed berries
Snack: 1 small orange
Lunch: Turkey breast sandwich (2 slices of whole grain bread, 2 oz of turkey breast, mixed greens, and 1 tablespoon of mustard)
Snack: 1 cup of sliced cucumber with 2 tablespoons of tzatziki
Dinner: Grilled shrimp (4 oz) with quinoa (1 cup) and roasted vegetables (2 cups)

Day 4:

Breakfast: 1 cup of cottage cheese with 1/2 cup of pineapple and 1 slice of whole grain toast
Snack: 1 small pear
Lunch: Chickpea salad (1 cup of chickpeas, mixed greens, tomatoes, cucumber, and 1 tablespoon of olive oil and lemon dressing)
Snack: 1 hard-boiled egg
Dinner: Baked chicken breast (4 oz) with sweet potato (1 medium) and mixed vegetables (2 cups)

Day 5:

Breakfast: Smoothie (1 cup of unsweetened almond milk, 1/2 banana, 1/2 cup of frozen berries, 1 tablespoon of almond butter, and 1 scoop of protein powder)
Snack: 1 small apple
Lunch: Grilled fish (4 oz) with mixed greens salad (2 cups) and 1 tablespoon of olive oil and vinegar dressing
Snack: 1 cup of cherry tomatoes with 2 tablespoons of hummus
Dinner: Vegetable curry (1 cup of mixed vegetables, 1/2 cup of brown rice, and 1/2 cup of lentils)

Day 6:

Breakfast: 2 boiled eggs with 1 slice of whole grain toast and 1 cup of sliced cucumber
Snack: 1 small orange
Lunch: Tuna salad (2 oz of canned tuna, mixed greens, tomatoes, cucumber, and 1 tablespoon of olive oil and lemon dressing)
Snack: 1/2 cup of baby carrots with 2 tablespoons of tzatziki
Dinner: Baked sweet potato (1 medium) with baked beans (1 cup) and mixed vegetables (2 cups)

Day 7:

Breakfast: 1 cup of plain Greek yogurt with 1/2 cup of mixed berries and 1 tablespoon of almond butter
Snack: 1 small pear
Lunch: Grilled chicken breast (4 oz) with mixed greens, cherry tomatoes, and balsamic vinaigrette dressing
Snack: 1 small apple with 1 tbsp of almond butter
Dinner: Baked salmon with roasted vegetables (carrots, zucchini, and bell peppers)

A 7-day weekly diet plan with suggested meal portion sizes for obese individuals living in South Africa, with suggested meal portion sizes

Day 1:

Breakfast: 1 slice of whole grain toast with 2 scrambled eggs and 1/2 avocado
Snack: 1 small apple
Lunch: Grilled chicken breast (4 oz) with mixed greens salad (2 cups) and 1 tablespoon of olive oil and balsamic vinegar dressing
Snack: 1 small handful of unsalted nuts
Dinner: Baked salmon (4 oz) with roasted vegetables (2 cups) and 1 tablespoon of olive oil

Day 2:

Breakfast: 1 cup of plain Greek yogurt with 1/2 cup of mixed berries and 1 tablespoon of chia seeds
Snack: 1 small orange
Lunch: Grilled tofu (4 oz) with mixed greens salad (2 cups) and 1 tablespoon of olive oil and lemon dressing
Snack: 1 small banana
Dinner: Beef stir-fry (4 oz) with mixed vegetables (2 cups) and 1 tablespoon of soy sauce

Day 3:

Breakfast: 2 boiled eggs with 1 slice of whole grain toast and 1 cup of sliced cucumber
Snack: 1 small pear
Lunch: Chickpea salad (1 cup of chickpeas, mixed greens, tomatoes, cucumber, and 1 tablespoon of olive oil and lemon dressing)
Snack: 1 small handful of unsalted nuts
Dinner: Grilled shrimp (4 oz) with quinoa (1 cup) and roasted vegetables (2 cups)

Day 4:

Breakfast: 1 cup of cooked oats with 1/4 cup of almonds and 1/2 cup of mixed berries
Snack: 1 small apple
Lunch: Turkey breast sandwich (2 slices of whole grain bread, 2 oz of turkey breast, mixed greens, and 1 tablespoon of mustard)
Snack: 1 small handful of unsalted nuts
Dinner: Baked chicken breast (4 oz) with sweet potato (1 medium) and mixed vegetables (2 cups)

Day 5:

Breakfast: Smoothie (1 cup of unsweetened almond milk, 1/2 banana, 1/2 cup of frozen berries, 1 tablespoon of almond butter, and 1 scoop of protein powder)
Snack: 1 small orange
Lunch: Grilled fish (4 oz) with mixed greens salad (2 cups) and 1 tablespoon of olive oil and vinegar dressing
Snack: 1 small handful of unsalted nuts
Dinner: Vegetable curry (1 cup of mixed vegetables, 1/2 cup of brown rice, and 1/2 cup of lentils)

Day 6:

Breakfast: 1 cup of cottage cheese with 1/2 cup of pineapple and 1 slice of whole grain toast
Snack: 1 small pear
Lunch: Tuna salad (2 oz of canned tuna, mixed greens, tomatoes, cucumber, and 1 tablespoon of olive oil and lemon dressing)
Snack: 1 small handful of unsalted nuts
Dinner: Baked sweet potato (1 medium) with baked beans (1 cup) and mixed vegetables (2 cups)

Day 7:

Breakfast: 2 scrambled eggs with 1 cup of spinach and 1 slice of whole grain toast
Snack: 1 small apple
Lunch: Grilled chicken breast (4 oz) with mixed greens salad (2 cups) and 1 tablespoon of olive oil and balsamic vinegar dressing
Snack: 1 small handful of unsalted pistachios, and 1 small orange
Dinner: Beef and vegetable stir-fry with broccoli, onions, and mushrooms, served with brown rice

A 7-day weekly diet plan with suggested meal portion sizes for obese individuals living in Canada, with suggested meal portion sizes

Day 1:

Breakfast: 1 cup of cooked oatmeal with 1/2 cup of mixed berries and 1 tablespoon of honey
Snack: 1 small apple
Lunch: Grilled chicken breast (4 oz) with mixed greens salad (2 cups) and 1 tablespoon of olive oil and vinegar dressing
Snack: 1 small handful of unsalted nuts
Dinner: Baked salmon (4 oz) with roasted vegetables (2 cups) and 1 tablespoon of olive oil

Day 2:

Breakfast: Smoothie (1 cup of unsweetened almond milk, 1/2 banana, 1/2 cup of frozen berries, 1 tablespoon of almond butter, and 1 scoop of protein powder)
Snack: 1 small orange
Lunch: Turkey breast sandwich (2 slices of whole grain bread, 2 oz of turkey breast, mixed greens, and 1 tablespoon of mustard)
Snack: 1 small handful of unsalted nuts
Dinner: Beef stir-fry (4 oz) with mixed vegetables (2 cups) and 1 tablespoon of soy sauce

Day 3:

Breakfast: 1 cup of plain Greek yogurt with 1/2 cup of mixed berries and 1 tablespoon of chia seeds
Snack: 1 small pear
Lunch: Chickpea salad (1 cup of chickpeas, mixed greens, tomatoes, cucumber, and 1 tablespoon of olive oil and lemon dressing)
Snack: 1 small handful of unsalted nuts
Dinner: Grilled shrimp (4 oz) with quinoa (1 cup) and roasted vegetables (2 cups)

Day 4:

Breakfast: 2 boiled eggs with 1 slice of whole grain toast and 1 cup of sliced cucumber
Snack: 1 small apple
Lunch: Tuna salad (2 oz of canned tuna, mixed greens, tomatoes, cucumber, and 1 tablespoon of olive oil and lemon dressing)
Snack: 1 small handful of unsalted nuts
Dinner: Baked chicken breast (4 oz) with sweet potato (1 medium) and mixed vegetables (2 cups)

Day 5:

Breakfast: 1 slice of whole grain toast with 2 scrambled eggs and 1/2 avocado
Snack: 1 small apple
Lunch: Grilled tofu (4 oz) with mixed greens salad (2 cups) and 1 tablespoon of olive oil and lemon dressing
Snack: 1 small banana
Dinner: Vegetable curry (1 cup of mixed vegetables, 1/2 cup of brown rice, and 1/2 cup of lentils)

Day 6:

Breakfast: 1 cup of cottage cheese with 1/2 cup of pineapple and 1 slice of whole grain toast
Snack: 1 small pear
Lunch: Grilled fish (4 oz) with mixed greens salad (2 cups) and 1 tablespoon of olive oil and vinegar dressing
Snack: 1 small handful of unsalted nuts
Dinner: Baked sweet potato (1 medium) with baked beans (1 cup) and mixed vegetables (2 cups)

Day 7:

Breakfast: Smoothie (1 cup of unsweetened almond milk, 1/2 banana, 1/2 cup of frozen berries, 1 tablespoon of almond butter, and 1 scoop of protein powder)
Snack: 1 small apple with 1 tbsp of almond butter
Lunch: Grilled chicken breast (4 oz) with mixed greens salad (2 cups) and 1 tablespoon of olive oil
1 small orange
Dinner: Chicken fajitas with peppers and onions, served with brown rice and black beans

A balanced and healthy weekly diet plan for obese individuals living in the USA

Day 1:

Breakfast: 1 cup of oatmeal cooked in water, 1 small banana, and 1 tablespoon of almond butter
Snack: 1 apple and 1 ounce of almonds
Lunch: Grilled chicken breast (4 ounces), 1 cup of roasted vegetables (broccoli, carrots, and bell peppers), and 1 small baked sweet potato
Snack: 1 cup of carrot sticks with 1/4 cup of hummus
Dinner: Grilled salmon (4 ounces), 1/2 cup of quinoa, and 1 cup of steamed asparagus

Day 2:

Breakfast: 2 scrambled eggs, 1 slice of whole wheat toast, and 1 small orange
Snack: 1 pear and 1 string cheese
Lunch: Turkey and cheese wrap (2 ounces of turkey, 1 slice of cheese, lettuce, and tomato in a whole wheat wrap), and 1 small apple
Snack: 1 cup of cucumber slices with 1/4 cup of tzatziki sauce
Dinner: Beef stir-fry (4 ounces of beef, mixed vegetables, and brown rice)

Day 3:

Breakfast: Two whole-grain waffles with one tablespoon of natural peanut butter and one small sliced banana.
Snack: 1 pear and 1 string cheese
Lunch: Grilled chicken breast with steamed carrots, brown rice, and a small garden salad with low-fat dressing.
Snack: One small orange, 10-12 unsalted pistachios.
Dinner: Grilled fish with roasted vegetables (asparagus, bell peppers, and onion), one small baked sweet potato.

Day 4:

Breakfast: Greek yogurt with 1/2 cup of mixed berries and 1/4 cup of granola
Snack: 1 small pear
Lunch: Turkey and avocado wrap with whole-wheat tortilla, mixed greens, and mustard
Snack: 1 hard-boiled egg
Dinner: Chicken fajitas with peppers and onions, served with brown rice and black beans

Day 5:

Breakfast: Omelet with spinach, mushrooms, and cheese, 1 slice of whole-grain toast
Snack: 1 small apple with 1 tbsp of almond butter
Lunch: Tuna salad with mixed greens, cherry tomatoes, and balsamic vinaigrette dressing
Snack: 1 small peach
Dinner: Grilled chicken breast with sweet potato wedges and green beans

Day 6:

Breakfast: 1 cup of oatmeal with 1/2 cup of mixed berries and 1/4 cup of chopped nuts
Snack: 1 small apple
Lunch: Vegetarian chili with black beans, tomatoes, peppers, and onions, served with a side of mixed greens salad
Snack: 1 hard-boiled egg
Dinner: Grilled fish tacos with avocado, salsa, and shredded cabbage, served with a side of brown rice

Day 7:

Breakfast: Smoothie with 1 cup of almond milk, 1 banana, 1/2 cup of frozen berries, and 1 tbsp of chia seeds
Snack: 1 small pear with 1 tbsp of almond butter
Lunch: Chicken and vegetable soup with whole-grain bread
Snack: 1 small orange
Dinner: Beef and broccoli stir-fry with brown rice

Bonus:

Breakfast: Breakfast burrito with scrambled eggs, black beans, peppers, onions, and cheese, wrapped in a whole-grain tortilla
Snack: 1 small apple with 1 tbsp of peanut butter
Lunch: Grilled chicken Caesar salad with mixed greens, tomatoes, croutons, and Caesar dressing
Snack: 1 hard-boiled egg
Dinner: Baked salmon, 1/2 cup of brown rice, and 1 cup of roasted vegetables

A balanced and healthy weekly diet plan for obese individuals living in Israel

Day 1:

Breakfast: 1 cup of plain Greek yogurt with 1/2 cup of mixed berries and 1/4 cup of granola
Snack: 1 small pear
Lunch: Grilled chicken breast with mixed greens, cherry tomatoes, and balsamic vinaigrette dressing
Snack: 1 small apple with 1 tbsp of almond butter
Dinner: Baked salmon with roasted vegetables (carrots, zucchini, and bell peppers)

Day 2:

Breakfast: 2 scrambled eggs with 1 slice of whole-grain toast and 1 small orange
Snack: 1 small banana
Lunch: Chickpea salad with mixed greens, cucumbers, and tahini dressing
Snack: 1 hard-boiled egg
Dinner: Grilled chicken breast with roasted sweet potato wedges and green beans

Day 3:

Breakfast: Omelet with spinach, mushrooms, and cheese, 1 slice of whole-grain toast, and 1 small apple
Snack: 1 cup of sliced carrots with 2 tbsp of hummus
Lunch: Grilled fish with mixed greens, cherry tomatoes, and lemon vinaigrette dressing
Snack: 1 small peach
Dinner: Beef and vegetable stir-fry with broccoli, onions, and mushrooms, served with brown rice

Day 4:

Breakfast: Smoothie with 1 cup of almond milk, 1 banana, 1/2 cup of frozen berries, and 1 tbsp of chia seeds
Snack: 1 small apple with 1 tbsp of peanut butter
Lunch: Tuna salad with mixed greens, cherry tomatoes, and lemon vinaigrette dressing
Snack: 1 hard-boiled egg
Dinner: Grilled chicken breast with grilled eggplant and mixed vegetables (zucchini, bell peppers, and onions)

Day 5:

Breakfast: 1 cup of oatmeal with 1/2 cup of mixed berries and 1/4 cup of chopped nuts
Snack: 1 small orange
Lunch: Quinoa salad with mixed greens, cherry tomatoes, cucumbers, and feta cheese
Snack: 1 small banana
Dinner: Grilled fish with roasted vegetables (carrots, zucchini, and bell peppers)

Day 6:

Breakfast: Shakshuka (eggs poached in tomato sauce) with whole-grain bread and 1 small pear
Snack: 1 small apple with 1 tbsp of almond butter
Lunch: Chicken and vegetable soup with whole-grain bread
Snack: 1 hard-boiled egg
Dinner: Beef and broccoli stir-fry with brown rice

Day 7:

Breakfast: Israeli salad (chopped tomatoes, cucumbers, and onions) with 2 slices of whole-grain bread and 1 small orange
Snack: 1 small peach
Lunch: Grilled chicken breast with mixed greens, cherry tomatoes, and balsamic vinaigrette dressing
Snack: 1 hard-boiled egg
Dinner: Baked salmon

A balanced and healthy weekly diet plan for obese individuals living in the UK

Day 1:

Breakfast: 1 medium-sized bowl of porridge with 1 sliced banana and 1 tbsp of honey
Snack: 1 small apple
Lunch: 1 wholemeal pitta bread stuffed with 3 oz of roasted chicken, 1/2 cup of mixed greens (lettuce, cucumber, and tomato), and 1 tbsp of hummus
Snack: 1 small orange
Dinner: 4 oz of grilled salmon with 1 cup of steamed broccoli and 1/2 cup of brown rice

Day 2:

Breakfast: 1 medium-sized bowl of natural Greek yoghurt with 1/2 cup of mixed berries and 1/4 cup of granola
Snack: 1 small banana
Lunch: 1 wholemeal wrap with 3 oz of sliced turkey breast, 1/2 cup of mixed vegetables (lettuce, cucumber, bell peppers), and 1/4 cup of grated cheddar cheese
Snack: 1 small pear
Dinner: 4 oz of grilled chicken breast with 1/2 cup of roasted mixed vegetables (carrots, Brussels sprouts, and sweet potato) and 1 small baked potato

Day 3:

Breakfast: 2 slices of wholemeal toast with 2 scrambled eggs and 1/2 avocado
Snack: 1 small apple
Lunch: 1 medium-sized bowl of lentil soup with 1 wholemeal roll
Snack: 1 small orange
Dinner: 4 oz of grilled sirloin steak with 1 cup of steamed mixed vegetables (broccoli, carrots, and green beans) and 1/2 cup of quinoa

Day 4:

Breakfast: 1 medium-sized bowl of natural Greek yoghurt with 1/2 cup of mixed berries and 1/4 cup of granola
Snack: 1 small banana
Lunch: 1 wholemeal pitta bread stuffed with 1/2 cup of hummus, 1/2 cup of mixed vegetables (cucumber, bell peppers, and carrots), and 1/4 cup of crumbled feta cheese
Snack: 1 small pear
Dinner: 4 oz of grilled salmon with 1 medium-sized bowl of mixed greens (lettuce, cucumber, tomato) and 2 tbsp of balsamic vinaigrette dressing

Day 5:

Breakfast: 2 slices of wholemeal toast with 1 tbsp of peanut butter and 1 sliced banana
Snack: 1 small apple
Lunch: 1 medium-sized bowl of vegetable stir-fry (broccoli, mushrooms, onions, carrots) with 1/2 cup of brown rice
Snack: 1 small pear
Dinner: 4 oz of grilled chicken breast with 1 medium-sized bowl of mixed greens (lettuce, cucumber, tomato) and 2 tbsp of Italian dressing

Day 6:

Breakfast: 2 slices of whole grain toast with 2 scrambled eggs and 1/2 avocado
Snack: 1 small apple
Lunch: 1 cup of lentil soup with 1 small whole grain roll
Snack: 1 small orange
Dinner: 4 oz of grilled chicken breast with 1/2 cup of roasted vegetables (carrots, Brussels sprouts, sweet potato) and 1 small baked potato

Day 7:

Breakfast: 1 cup of low-fat Greek yogurt with 1/2 cup of fresh berries and 1/4 cup of granola
Snack: 1 small banana
Lunch: 1 whole grain wrap with 3 oz of sliced turkey breast, 1/2 cup of mixed vegetables (lettuce, cucumber, bell peppers), and 1/4 cup of grated Parmesan cheese
Snack: 1 small pear
Dinner: 4 oz of grilled salmon with 1/2 cup of roasted asparagus and 1/2 cup of quinoa

Bonus:

Breakfast: 1 whole grain English muffin with 1 tbsp of almond butter and 1/2 sliced banana
Snack: 1 small apple
Lunch: 1 cup of vegetable soup with 1 slice of whole grain bread
Snack: 1 small orange
Dinner: 4 oz of grilled chicken breast with 1 cup of mixed green salad (tomatoes, cucumbers, carrots) and 2 tbsp of balsamic vinaigrette dressing

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A 7-day Weekly Diet... »