A 7-day Weekly Diet Plan for Overweight Individuals

A 7-day Weekly Diet Plan for Overweight Individuals

It may be challenging to provide an accurate and comprehensive 7-day weekly diet plan for overweight individuals living in different countries. Additionally, cultural and dietary preferences may vary widely among different regions worldwide. Therefore, I suggest seeking advice from a registered dietitian or healthcare professional who is familiar with the local culture and dietary habits.

However, in general, an individual who is overweight may benefit from a diet plan that includes a variety of whole foods that are high in nutrients and low in calories. These may include:

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

Day 1:

Breakfast: 1 cup of cooked steel-cut oats with 1/2 cup of mixed berries and 1 tablespoon of almond butter
Snack: 1 small apple
Lunch: Grilled chicken breast (4 oz) with mixed greens salad (2 cups), 1/4 avocado, 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
Lunch: Tuna salad (4 oz of tuna, mixed greens salad (2 cups), 1/2 cup of sliced tomatoes, and 1 tablespoon of olive oil and lemon juice dressing)
Snack: 1 small apple
Dinner: Beef and vegetable stir-fry (4 oz of beef, 1 cup of mixed vegetables, and 1 tablespoon of soy sauce)

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

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), 1/4 avocado, 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
Lunch: Grilled chicken breast (4 oz), 1 cup of mixed vegetables (broccoli, carrots, cauliflower), 1 small sweet potato
Snack: 1 cup of sliced cucumber, 2 tablespoons of hummus
Dinner: Baked salmon fillet, 1 cup of quinoa, 1 cup of roasted asparagus

Bonus:

Breakfast: Greek yogurt (1/2 cup), 1 small apple, 1/4 cup of granola
Snack: 1 small orange, 10-12 raw almonds
Lunch: Tuna salad (made with canned tuna in water, 2 tbsp of light mayo, and mixed greens), 1 slice of whole-grain bread, 1 small carrot
Snack: 1 small container of plain yogurt, 1/2 cup of fresh berries
Dinner: Baked chicken breast (3 oz), mixed greens salad with cucumbers and tomatoes, 1/2 cup of roasted sweet potatoes

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

Day 1:

Breakfast: Oatmeal (1/2 cup) with 1/2 cup of mixed berries and 1 tablespoon of chia seeds
Snack: 1 small apple
Lunch: Grilled chicken breast (4 oz) with mixed greens salad (2 cups), 1/4 avocado, and 1 tablespoon of balsamic vinaigrette
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 balsamic 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
Lunch: Grilled chicken breast (4 oz), mixed greens salad with cucumbers and tomatoes, 1/2 cup of quinoa
Snack: 1 small orange, 10-12 raw almonds
Dinner: Baked salmon (3 oz), roasted vegetables (such as broccoli, zucchini, and red peppers), 1 small sweet potato

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

Day 1:

Breakfast: Oats (1/2 cup) with 1/2 cup of mixed berries and 1 tablespoon of pumpkin seeds
Snack: 1 small apple
Lunch: Grilled chicken breast (4 oz) with mixed greens salad (2 cups), 1/4 avocado, and 1 tablespoon of balsamic vinaigrette
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: Grilled beef burger (4 oz) on a whole grain bun with mixed greens, tomato, and 1 tablespoon of mustard
Snack: 1 small handful of unsalted nuts
Dinner: Vegetable stir-fry (1 cup of mixed vegetables and 1/2 cup of brown rice) with 4 oz of grilled chicken breast 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 pumpkin seeds
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: Grilled chicken breast (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: 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 fish (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 balsamic 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
Lunch: Lentil soup (1 cup), mixed greens salad with cucumbers and tomatoes
Snack: 1 small container of plain yogurt, 1/2 cup of fresh berries
Dinner: Grilled beef steak (3 oz), roasted vegetables (such as carrots, green beans, and onions), 1 small baked potato

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

Day 1:

Breakfast: Oatmeal (1/2 cup) with 1/2 cup of mixed berries and 1 tablespoon of chia seeds
Snack: 1 small pear
Lunch: Grilled chicken breast (4 oz) with mixed greens salad (2 cups), 1/4 avocado, and 1 tablespoon of balsamic vinegar
Snack: 1 small handful of almonds
Dinner: Grilled fish (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 apple
Lunch: Tomato and mozzarella salad (1 cup of sliced tomatoes, 1 oz of fresh mozzarella, and 1 tablespoon of olive oil)
Snack: 1 small handful of unsalted pistachios
Dinner: Zucchini and mushroom pasta (1 cup of cooked pasta with 1/2 cup of sautéed zucchini and mushrooms) with 1 tablespoon of grated parmesan cheese

Day 3:

Breakfast: 1 cup of plain Greek yogurt with 1/2 cup of mixed berries and 1 tablespoon of almonds
Snack: 1 small orange
Lunch: Grilled chicken breast (4 oz) with mixed greens salad (2 cups), 1/4 avocado, and 1 tablespoon of lemon juice and olive oil dressing
Snack: 1 small handful of unsalted walnuts
Dinner: Grilled fish (4 oz) with roasted vegetables (2 cups) and 1 tablespoon of balsamic vinegar

Day 4:

Breakfast: 1 slice of whole grain toast with 2 scrambled eggs and 1/2 avocado
Snack: 1 small apple
Lunch: Minestrone soup (1 cup of mixed vegetables and beans in tomato broth)
Snack: 1 small handful of unsalted almonds
Dinner: Grilled chicken breast (4 oz) with roasted vegetables (2 cups) and 1 tablespoon of pesto sauce

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 tuna steak (4 oz) with mixed greens salad (2 cups), 1/4 avocado, and 1 tablespoon of lemon juice and olive oil dressing
Snack: 1 small handful of unsalted pistachios
Dinner: Grilled eggplant (1 cup) with tomato sauce (1/2 cup) and 1/2 cup of cooked quinoa

Day 6:

Breakfast: 1 cup of cottage cheese with 1/2 cup of mixed berries and 1 tablespoon of chia seeds
Snack: 1 small pear
Lunch: Grilled chicken breast (4 oz) with mixed greens salad (2 cups), 1/4 avocado, and 1 tablespoon of balsamic vinegar
Snack: 1 small handful of unsalted walnuts
Dinner: Zucchini and mushroom risotto (1 cup of cooked risotto with 1/2 cup of sautéed zucchini and mushrooms) with 1 tablespoon of grated parmesan cheese

Day 7:

Breakfast: Whole-grain pancakes (2 pancakes) with 1 tbsp of maple syrup, 1 small banana
Snack: 1 small container of plain yogurt, 1/2 cup of fresh berries
Lunch: Grilled chicken breast (3 oz), mixed greens salad with cucumbers and tomatoes, 1/2 cup of quinoa
Snack: 1 small orange, 10-12 raw almonds
Dinner: Baked salmon (3 oz), roasted vegetables (such as broccoli, zucchini, and red peppers), 1 small sweet potato

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

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), 1/4 avocado, and 1 tablespoon of balsamic vinegar
Snack: 1 small handful of unsalted almonds
Dinner: Grilled fish (4 oz) with roasted vegetables (2 cups) and 1 tablespoon of olive oil

Day 2:

Breakfast: Oatmeal (1/2 cup) with 1/2 cup of mixed berries and 1 tablespoon of chia seeds
Snack: 1 small orange
Lunch: Gazpacho soup (1 cup) with 1 slice of whole grain bread
Snack: 1 small handful of unsalted pistachios
Dinner: Grilled eggplant (1 cup) with tomato sauce (1/2 cup) and 1/2 cup of cooked quinoa

Day 3:

Breakfast: 1 cup of plain Greek yogurt with 1/2 cup of mixed berries and 1 tablespoon of almonds
Snack: 1 small pear
Lunch: Grilled chicken breast (4 oz) with mixed greens salad (2 cups), 1/4 avocado, and 1 tablespoon of lemon juice and olive oil dressing
Snack: 1 small handful of unsalted walnuts
Dinner: Zucchini and mushroom pasta (1 cup of cooked pasta with 1/2 cup of sautéed zucchini and mushrooms) with 1 tablespoon of grated parmesan cheese

Day 4:

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 tuna steak (4 oz) with mixed greens salad (2 cups), 1/4 avocado, and 1 tablespoon of lemon juice and olive oil dressing
Snack: 1 small handful of unsalted pistachios
Dinner: Grilled chicken breast (4 oz) with roasted vegetables (2 cups) and 1 tablespoon of pesto sauce

Day 5:

Breakfast: 1 slice of whole grain toast with 2 poached eggs and 1/2 avocado
Snack: 1 small orange
Lunch: Spanish tortilla (1 slice made with 2 eggs, 1/2 cup of chopped potatoes, and 1/4 cup of chopped onions) with mixed greens salad (1 cup) and 1 tablespoon of olive oil and vinegar dressing
Snack: 1 small handful of unsalted almonds
Dinner: Grilled fish (4 oz) with roasted vegetables (2 cups) and 1 tablespoon of balsamic vinegar

Day 6:

Breakfast: 1 cup of cottage cheese with 1/2 cup of mixed berries and 1 tablespoon of chia seeds
Snack: 1 small pear
Lunch: Grilled chicken breast (4 oz) with mixed greens salad (2 cups), 1/4 avocado, and 1 tablespoon of balsamic vinegar
Snack: 1 small handful of unsalted walnuts
Dinner: Spanish paella (1 cup of cooked paella with 1/2 cup of chicken, 1/2 cup of shrimp, and mixed vegetables) with 1 slice of whole grain bread

Day 7:

Breakfast: Scrambled eggs (2 eggs) with spinach and mushrooms, 1 slice of whole-grain toast
Snack: 1 small pear, 1 small low-fat cheese stick
Lunch: Lentil soup (1 cup), mixed greens salad with cucumbers and tomatoes, 1 small apple
Snack: 1 small container of plain yogurt, 1/2 cup of fresh berries
Dinner: Grilled beef steak (3 oz), roasted vegetables (such as carrots, green beans, and onions), 1 small baked potato

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

Day 1:

Breakfast: Buckwheat porridge (1 cup) with 1/2 cup of low-fat cottage cheese and 1 tablespoon of honey
Snack: 1 small apple
Lunch: Grilled chicken breast (4 oz) with mixed greens salad (2 cups), 1/2 cup of chopped tomatoes, and 1 tablespoon of olive oil and lemon juice dressing
Snack: 1 small handful of unsalted almonds
Dinner: Grilled fish (4 oz) with steamed broccoli (1 cup) and 1 tablespoon of soy sauce

Day 2:

Breakfast: Scrambled eggs (2 eggs) with 1 slice of whole grain bread and 1/2 avocado
Snack: 1 small orange
Lunch: Beef stir-fry (4 oz) with mixed vegetables (1 cup) and 1 tablespoon of sesame oil
Snack: 1 small handful of unsalted pistachios
Dinner: Baked salmon (4 oz) with roasted vegetables (2 cups) and 1 tablespoon of olive oil

Day 3:

Breakfast: Oatmeal (1/2 cup) with 1/2 cup of mixed berries and 1 tablespoon of chia seeds
Snack: 1 small pear
Lunch: Chicken soup (1 cup) with 1 slice of whole grain bread
Snack: 1 small handful of unsalted walnuts
Dinner: Grilled chicken breast (4 oz) with mixed greens salad (2 cups), 1/4 cup of chopped carrots, and 1 tablespoon of balsamic vinegar

Day 4:

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 pork loin (4 oz) with mixed greens salad (2 cups), 1/2 cup of chopped cucumber, and 1 tablespoon of olive oil and vinegar dressing
Snack: 1 small handful of unsalted pistachios
Dinner: Grilled fish (4 oz) with roasted vegetables (2 cups) and 1 tablespoon of lemon juice and olive oil dressing

Day 5:

Breakfast: 1 slice of whole grain toast with 2 poached eggs and 1/2 avocado
Snack: 1 small orange
Lunch: Beef stroganoff (1 cup of cooked beef and mushrooms with 1/2 cup of cooked pasta) with mixed greens salad (1 cup) and 1 tablespoon of olive oil and vinegar dressing
Snack: 1 small handful of unsalted almonds
Dinner: Grilled chicken breast (4 oz) with mixed greens salad (2 cups), 1/4 cup of chopped tomatoes, and 1 tablespoon of balsamic vinegar

Day 6:

Breakfast: 1 cup of plain Greek yogurt with 1/2 cup of mixed berries and 1 tablespoon of almonds
Snack: 1 small pear
Lunch: Grilled chicken breast (4 oz) with mixed greens salad (2 cups), 1/4 cup of chopped cucumber, and 1 tablespoon of lemon juice and olive oil dressing
Snack: 1 small handful of unsalted walnuts
Dinner: Grilled fish (4 oz) with steamed asparagus (1 cup) and 1 tablespoon of soy sauce

Day 7:

Breakfast: Cottage cheese pancakes (2 pancakes) with mixed berries (1/2 cup)
Snack: 1 small apple
Lunch: Grilled chicken breast (4 oz) with mixed greens salad (2 cups), 1/2 cup of sliced carrots, and 1 tablespoon of olive oil and lemon juice dressing
Snack: 1 small handful of unsalted peanuts
Dinner: Grilled fish (4 oz) with roasted vegetables (1 cup) and 1 tablespoon of olive oil

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

Day 1:

Breakfast: Whole grain bread (1 slice) with low-fat cream cheese (2 tablespoons) and smoked salmon (2 oz)
Snack: 1 small apple
Lunch: Grilled chicken breast (4 oz) with mixed greens salad (2 cups), 1/2 cup of cherry tomatoes, and 1 tablespoon of olive oil and lemon juice dressing
Snack: 1 small handful of unsalted almonds
Dinner: Baked salmon (4 oz) with roasted vegetables (2 cups) and 1 tablespoon of olive oil

Day 2:

Breakfast: Oatmeal (1/2 cup) with 1/2 cup of mixed berries and 1 tablespoon of chia seeds
Snack: 1 small orange
Lunch: Turkey breast sandwich (1 slice of whole grain bread, 2 oz of turkey breast, lettuce, and tomato)
Snack: 1 small handful of unsalted pistachios
Dinner: Grilled chicken breast (4 oz) with mixed vegetables (1 cup) and 1 tablespoon of soy sauce

Day 3:

Breakfast: Scrambled eggs (2 eggs) with 1 slice of whole grain bread and 1/2 avocado
Snack: 1 small pear
Lunch: Minestrone soup (1 cup) with 1 slice of whole grain bread
Snack: 1 small handful of unsalted walnuts
Dinner: Grilled fish (4 oz) with mixed greens salad (2 cups), 1/2 cup of chopped cucumber, and 1 tablespoon of olive oil and vinegar dressing

Day 4:

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 chicken breast (4 oz) with mixed greens salad (2 cups), 1/2 cup of chopped tomatoes, and 1 tablespoon of balsamic vinegar
Snack: 1 small handful of unsalted pistachios
Dinner: Grilled fish (4 oz) with steamed broccoli (1 cup) and 1 tablespoon of soy sauce

Day 5:

Breakfast: Whole grain toast (1 slice) with 2 poached eggs and 1/2 avocado
Snack: 1 small orange
Lunch: Lentil soup (1 cup) with 1 slice of whole grain bread
Snack: 1 small handful of unsalted almonds
Dinner: Grilled chicken breast (4 oz) with mixed vegetables (1 cup) and 1 tablespoon of olive oil and lemon juice dressing

Day 6:

Breakfast: 1 cup of plain Greek yogurt with 1/2 cup of mixed berries and 1 tablespoon of almonds
Snack: 1 small pear
Lunch: Grilled chicken breast (4 oz) with mixed greens salad (2 cups), 1/2 cup of chopped cucumber, and 1 tablespoon of lemon juice and olive oil dressing
Snack: 1 small handful of unsalted walnuts
Dinner: Grilled fish (4 oz) with roasted vegetables (2 cups) and 1 tablespoon of olive oil

Day 7:

Breakfast: Cottage cheese pancakes (2 pancakes) with mixed berries (1/2 cup)
Snack: 1 small apple
Lunch: Grilled chicken breast (4 oz) with mixed greens salad (2 cups), 1/

A 7-day weekly diet plan with suggested meal portion sizes for Overweight individuals living in Brazil

Day 1:

Breakfast: Omelette (2 eggs) with spinach (1 cup) and tomato (1/2 cup)
Snack: 1 small pear
Lunch: Grilled chicken breast (4 oz) with mixed greens salad (2 cups), 1/2 cup of sliced carrots, and 1 tablespoon of olive oil and lemon juice dressing
Snack: 1 small handful of unsalted peanuts
Dinner: Grilled fish (4 oz) with roasted vegetables (1 cup) and 1 tablespoon of olive oil

Day 2:

Breakfast: Whole grain toast (1 slice) with scrambled eggs (2 eggs) and 1/2 avocado
Snack: 1 small apple
Lunch: Beef and vegetable stir-fry (4 oz of beef, 1 cup of mixed vegetables, and 1 tablespoon of soy sauce)
Snack: 1 small handful of unsalted almonds
Dinner: Grilled chicken breast (4 oz) with mixed vegetables (1 cup) and 1 tablespoon of olive oil and balsamic vinegar dressing

Day 3:

Breakfast: Acai bowl (1 cup of acai puree, 1/2 banana, 1/2 cup of mixed berries, 1 tablespoon of granola, and 1 tablespoon of honey)
Snack: 1 small orange
Lunch: Grilled fish (4 oz) with mixed greens salad (2 cups), 1/2 cup of sliced cucumber, and 1 tablespoon of olive oil and lemon juice dressing
Snack: 1 small handful of unsalted cashews
Dinner: Vegetable soup (1 cup) with 1 slice of whole grain bread

Day 4:

Breakfast: Whole grain toast (1 slice) with 2 poached eggs and 1/2 avocado
Snack: 1 small pear
Lunch: Grilled chicken breast (4 oz) with mixed greens salad (2 cups), 1/2 cup of sliced tomatoes, and 1 tablespoon of olive oil and balsamic vinegar dressing
Snack: 1 small handful of unsalted peanuts
Dinner: Grilled fish (4 oz) with mixed vegetables (1 cup) and 1 tablespoon of soy sauce

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 chicken breast (4 oz) with mixed greens salad (2 cups), 1/2 cup of sliced cucumber, and 1 tablespoon of olive oil and lemon juice dressing
Snack: 1 small handful of unsalted almonds
Dinner: Beef and vegetable stir-fry (4 oz of beef, 1 cup of mixed vegetables, and 1 tablespoon of soy sauce)

Day 6:

Breakfast: Whole grain toast (1 slice) with 2 poached eggs and 1/2 avocado
Snack: 1 small orange
Lunch: Grilled fish (4 oz) with mixed greens salad (2 cups), 1/2 cup of sliced carrots, and 1 tablespoon of olive oil and balsamic vinegar dressing
Snack: 1 small handful of unsalted cashews
Dinner: Grilled chicken breast (4 oz) with mixed vegetables (1 cup) and 1 tablespoon of olive oil and soy sauce

Day 7:

Breakfast: Whole grain pancakes (2 pancakes) with 1 tbsp of maple syrup, 1 small banana
Snack: 1 small container of plain yogurt, 1/2 cup of fresh berries
Lunch: Grilled chicken breast (3 oz), mixed greens salad with cucumbers and tomatoes, 1/2 cup of quinoa
Snack: 1 small orange, 10-12 raw almonds
Dinner: Baked salmon (3 oz), roasted vegetables (such as broccoli, zucchini, and red peppers), 1 small sweet potato

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

Day 1:

Breakfast: Greek yogurt (1 cup) with mixed berries (1/2 cup) and 1 tablespoon of honey
Snack: 1 small apple
Lunch: Grilled chicken breast (4 oz) with mixed greens salad (2 cups), 1/2 cup of sliced cucumber, and 1 tablespoon of tahini dressing
Snack: 1 small handful of unsalted almonds
Dinner: Grilled fish (4 oz) with roasted vegetables (1 cup) and 1 tablespoon of olive oil

Day 2:

Breakfast: Whole grain toast (1 slice) with scrambled eggs (2 eggs) and 1/2 avocado
Snack: 1 small orange
Lunch: Lentil soup (1 cup) with 1 slice of whole grain bread
Snack: 1 small pear
Dinner: Grilled chicken breast (4 oz) with mixed vegetables (1 cup) and 1 tablespoon of olive oil and lemon juice dressing

Day 3:

Breakfast: Shakshuka (2 eggs poached in tomato sauce with onion and bell peppers) and 1 slice of whole grain bread
Snack: 1 small handful of unsalted cashews
Lunch: Tuna salad (4 oz of tuna, mixed greens salad (2 cups), 1/2 cup of sliced tomatoes, and 1 tablespoon of olive oil and lemon juice dressing)
Snack: 1 small apple
Dinner: Beef and vegetable stir-fry (4 oz of beef, 1 cup of mixed vegetables, and 1 tablespoon of soy sauce)

Day 4:

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 pear
Lunch: Grilled chicken breast (4 oz) with mixed greens salad (2 cups), 1/2 cup of sliced cucumbers, and 1 tablespoon of tahini dressing
Snack: 1 small handful of unsalted peanuts
Dinner: Grilled fish (4 oz) with mixed vegetables (1 cup) and 1 tablespoon of olive oil and balsamic vinegar dressing

Day 5:

Breakfast: Omelette (2 eggs) with spinach (1 cup) and tomato (1/2 cup)
Snack: 1 small orange
Lunch: Grilled chicken breast (4 oz) with mixed greens salad (2 cups), 1/2 cup of sliced tomatoes, and 1 tablespoon of olive oil and balsamic vinegar dressing
Snack: 1 small handful of unsalted almonds
Dinner: Grilled fish (4 oz) with roasted vegetables (1 cup) and 1 tablespoon of olive oil

Day 6:

Breakfast: Whole grain pancakes (2 pancakes) with mixed berries (1/2 cup) and 1 tablespoon of honey
Snack: 1 small apple
Lunch: Quinoa salad (1 cup of cooked quinoa, mixed greens salad (2 cups), 1/2 cup of sliced cucumbers, and 1 tablespoon of olive oil and lemon juice dressing)
Snack: 1 small handful of unsalted cashews
Dinner: Grilled chicken breast (4 oz) with mixed vegetables (1 cup) and 1 tablespoon of olive oil and lemon juice dressing

Day 7:

Breakfast: Omelette made with 2 eggs, 1/2 cup of diced vegetables (tomatoes, onions, peppers), and 1 oz of feta cheese. Serve with 1 slice of whole-grain bread and a small bowl of fresh fruit salad.
Snack: 1 medium apple and 1 oz of almonds.
Lunch: Grilled chicken breast (4 oz) served with a large salad made of mixed greens, cherry tomatoes, cucumber, and 1 tbsp of olive oil and balsamic vinegar dressing.
Snack: 1 cup of plain Greek yogurt mixed with 1/2 cup of mixed berries.
Dinner: Baked salmon (4 oz) with roasted vegetables (1 cup of broccoli, 1 cup of carrots, 1/2 cup of bell peppers) and 1 small baked sweet potato.

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

Day 1:

Breakfast: 1 whole wheat English muffin, 2 boiled eggs, 1 small apple, and 1 cup of green tea
Snack: 1 cup of low-fat Greek yogurt with 1/2 cup of berries
Lunch: 1 cup of lentil soup, 1 small chicken breast (grilled), 1/2 cup of brown rice, and a side salad with 2 tablespoons of low-fat vinaigrette
Snack: 1 small pear and 1 tablespoon of almond butter
Dinner: 1 small salmon fillet (grilled), 1/2 cup of quinoa, 1 cup of steamed vegetables (broccoli, carrots, and cauliflower), and 1 small whole wheat roll

Day 2:

Breakfast: 1/2 cup of cooked oatmeal, 1/2 cup of low-fat milk, 1/4 cup of chopped walnuts, and 1 small banana
Snack: 1 medium-sized orange and 1/4 cup of unsalted roasted almonds
Lunch: 1 small turkey burger (grilled), 1 small sweet potato (baked), and a side salad with 2 tablespoons of low-fat vinaigrette
Snack: 1 small apple and 1/2 cup of low-fat cottage cheese
Dinner: 1 small grilled chicken breast, 1/2 cup of quinoa, 1 cup of steamed vegetables (zucchini, bell peppers, and onions), and 1 small whole wheat roll

Day 3:

Breakfast: 1 whole wheat bagel, 2 tablespoons of low-fat cream cheese, 2 slices of tomato, and 1 cup of green tea
Snack: 1 small peach and 1/4 cup of unsalted roasted sunflower seeds
Lunch: 1 small tuna salad (made with 2 tablespoons of low-fat mayonnaise), 1 small whole wheat pita bread, and a side salad with 2 tablespoons of low-fat vinaigrette
Snack: 1 small pear and 1 tablespoon of peanut butter
Dinner: 1 small beef stir-fry (made with lean beef, broccoli, carrots, and bell peppers), 1/2 cup of brown rice, and 1 small whole wheat roll

Day 4:

Breakfast: 2 slices of whole wheat toast, 1 scrambled egg, 1 small orange, and 1 cup of green tea
Snack: 1/2 cup of low-fat cottage cheese with 1/2 cup of pineapple chunks
Lunch: 1 small grilled chicken breast, 1 small baked sweet potato, and a side salad with 2 tablespoons of low-fat vinaigrette
Snack: 1 small apple and 1/4 cup of unsalted roasted cashews
Dinner: 1 small grilled salmon fillet, 1/2 cup of quinoa, 1 cup of steamed vegetables (green beans, carrots, and onions), and 1 small whole wheat roll

Day 5:

Breakfast: 1/2 cup of low-fat Greek yogurt with 1/2 cup of mixed berries, 2 tablespoons of chopped walnuts, and 1 cup of green tea
Snack: 1 small banana and 1/4 cup of unsalted roasted almonds
Lunch: 1 small turkey wrap (made with a small whole wheat tortilla, turkey breast, lettuce, tomato, and low-fat mayo), and a side salad with 2 tablespoons of low-fat vinaigrette
Snack: 1 small pear, 10 almonds
Dinner: Baked chicken breast, 1 cup of roasted sweet potato wedges, 1 cup of roasted Brussels sprouts

Day 6:

Breakfast: 2 boiled eggs, 1 slice of whole wheat toast, 1 small avocado, 1 cup of unsweetened almond milk
Snack: 1 apple, 1 string cheese
Lunch: Grilled chicken breast, 1 cup of mixed vegetables (broccoli, carrots, cauliflower), 1 small sweet potato
Snack: 1 cup of sliced cucumber, 2 tablespoons of hummus
Dinner: Baked salmon fillet, 1 cup of quinoa, 1 cup of roasted asparagus

Day 7:

Breakfast: 1 cup of Greek yogurt, 1/2 cup of sliced strawberries, 1/4 cup of granola, 1 teaspoon of honey
Snack: 1 small banana, 1 tablespoon of almond butter
Lunch: Turkey breast sandwich (2 slices of whole wheat bread, 2 oz of turkey breast, 1 slice of low-fat cheese, lettuce, tomato), 1 small pear
Snack: 1 cup of baby carrots, 2 tablespoons of tzatziki
Dinner: Grilled sirloin steak, 1 cup of roasted brussels sprouts, 1 small baked sweet potato

Bonus:

Breakfast: 2 scrambled eggs, 1 slice of whole wheat toast, 1 small orange, 1 cup of unsweetened almond milk
Snack: 1/2 cup of mixed nuts (almonds, cashews, walnuts)
Lunch: Grilled chicken breast, 1 cup of mixed greens (spinach, arugula, kale), 1/2 cup of cherry tomatoes, 1/4 cup of crumbled feta cheese, 2 tablespoons of balsamic vinaigrette
Snack: 1 cup of sliced bell peppers, 2 tablespoons of hummus
Dinner: Baked cod fillet, 1 cup of brown rice, 1 cup of steamed broccoli

A 7-day weekly diet plan with suggested meal portion sizes for Overweight individuals living in Syria

Day 1:

Breakfast: 1 boiled egg, 1 slice of whole grain toast, 1 small banana
Snack: 1 small apple, 10 almonds
Lunch: Grilled chicken breast (4 oz), 1/2 cup of brown rice, 1 cup of steamed vegetables (carrots, broccoli, cauliflower)
Snack: 1 small orange, 1 string cheese stick
Dinner: Baked salmon (4 oz), 1/2 cup of quinoa, 1 cup of roasted vegetables (zucchini, bell peppers, onions)

Day 2:

Breakfast: 1 cup of oatmeal, 1 small apple, 1 tablespoon of peanut butter
Snack: 1 small pear, 10 cashews
Lunch: Turkey and cheese wrap (2 slices of turkey, 1 slice of cheese, 1 whole grain wrap), 1 small salad (mixed greens, tomatoes, cucumbers)
Snack: 1 small banana, 1 string cheese stick
Dinner: Grilled shrimp skewers (4 oz), 1/2 cup of wild rice, 1 cup of grilled vegetables (asparagus, mushrooms, onions)

Day 3:

Breakfast: 1 cup of Greek yogurt, 1 small banana, 1/4 cup of granola
Snack: 1 small apple, 10 almonds
Lunch: Grilled chicken salad (4 oz of grilled chicken breast, mixed greens, cherry tomatoes, cucumbers, 1 tablespoon of olive oil and vinegar dressing)
Snack: 1 small orange, 1 string cheese stick
Dinner: Baked chicken thigh (4 oz), 1/2 cup of couscous, 1 cup of steamed vegetables (carrots, green beans, broccoli)

Day 4:

Breakfast: 2 scrambled eggs, 1 slice of whole grain toast, 1 small peach
Snack: 1 small pear, 10 cashews
Lunch: Tuna salad sandwich (1 can of tuna, 1 tablespoon of mayo, 1 whole grain bread), 1 small salad (mixed greens, tomatoes, cucumbers)
Snack: 1 small banana, 1 string cheese stick
Dinner: Beef stir-fry (4 oz of lean beef, 1 cup of mixed vegetables, 1/2 cup of brown rice)

Day 5:

Breakfast: 1 cup of cottage cheese, 1 small peach, 1/4 cup of granola
Snack: 1 small apple, 10 almonds
Lunch: Turkey burger (4 oz of ground turkey, 1 whole grain bun, lettuce, tomato), 1 small salad (mixed greens, tomatoes, cucumbers)
Snack: 1 small orange, 1 string cheese stick
Dinner: Baked salmon (4 oz), 1/2 cup of quinoa, 1 cup of roasted vegetables (zucchini, bell peppers, onions)

Day 6:

Breakfast: 1 cup of oatmeal, 1 small banana, 1 tablespoon of almond butter
Snack: 1 small pear, 10 cashews
Lunch: Grilled chicken wrap (4 oz of grilled chicken breast, 1 whole grain wrap, mixed greens, tomatoes, cucumbers, 1 tablespoon of hummus)
Snack: 1 small banana, 1 string cheese stick
Dinner: Grilled shrimp skewers (4 oz), 1/2 cup of wild rice, 1 cup of grilled vegetables (mushrooms, onions)

Day 7:

Breakfast: Greek yogurt (1/2 cup), 1 small apple, 1/4 cup of granola
Snack: 1 small orange, 10-12 raw almonds
Lunch: Tuna salad (made with canned tuna in water, 2 tbsp of light mayo, and mixed greens), 1 slice of whole-grain bread, 1 small carrot
Snack: 1 small container of plain yogurt, 1/2 cup of fresh berries
Dinner: Baked chicken breast (3 oz), mixed greens salad with cucumbers and tomatoes, 1/2 cup of roasted sweet potatoes

A 7-day weekly diet plan with suggested meal portion sizes for Overweight individuals living in India

Day 1:

Breakfast: 1 cup cooked oatmeal, 1/2 cup blueberries, 1 tbsp honey, and 1 cup unsweetened almond milk.
Snack: 1 medium apple and 1 oz unsalted almonds.
Lunch: 2 rotis, 1 cup mixed vegetable curry, 1 cup brown rice, and 1 cup plain yogurt.
Snack: 1 small bowl of fruit salad.
Dinner: 1 cup lentil soup, 2 rotis, 1 cup mixed vegetable curry, and 1 cup brown rice.

Day 2:

Breakfast: 2 boiled eggs, 1 slice whole grain toast, 1/2 avocado, and 1 cup unsweetened green tea.
Snack: 1 small banana and 1 oz unsalted pistachios.
Lunch: 1 cup quinoa salad with mixed vegetables, 1 cup grilled chicken breast, and 1 cup plain yogurt.
Snack: 1 cup low-fat yogurt with 1/2 cup mixed berries.
Dinner: 1 cup vegetable soup, 1 cup chickpea curry, 2 rotis, and 1/2 cup brown rice.

Day 3:

Breakfast: 1 cup cooked steel-cut oats, 1/2 cup mixed berries, 1 tbsp honey, and 1 cup unsweetened almond milk.
Snack: 1 small orange and 1 oz unsalted cashews.
Lunch: 2 rotis, 1 cup mixed vegetable curry, 1 cup quinoa, and 1 cup plain yogurt.
Snack: 1 small bowl of sliced cucumbers and carrots with hummus.
Dinner: 1 cup mixed vegetable soup, 1 cup grilled salmon, 1 cup steamed broccoli, and 1/2 cup brown rice.

Day 4:

Breakfast: 2 scrambled eggs, 1 slice whole grain toast, 1/2 avocado, and 1 cup unsweetened green tea.
Snack: 1 small apple and 1 oz unsalted almonds.
Lunch: 1 cup brown rice with mixed vegetables, 1 cup grilled chicken breast, and 1 cup plain yogurt.
Snack: 1 small bowl of sliced bell peppers and cherry tomatoes with tzatziki dip.
Dinner: 1 cup mixed vegetable soup, 1 cup lentil curry, 2 rotis, and 1/2 cup brown rice.

Day 5:

Breakfast: 1 cup plain low-fat yogurt, 1/2 cup mixed berries, 1 tbsp honey, and 1 cup unsweetened almond milk.
Snack: 1 small pear and 1 oz unsalted pistachios.
Lunch: 2 rotis, 1 cup mixed vegetable curry, 1 cup quinoa, and 1 cup plain yogurt.
Snack: 1 small bowl of sliced cucumbers and carrots with hummus.
Dinner: 1 cup mixed vegetable soup, 1 cup baked sweet potato, 1 cup steamed broccoli, and 1/2 cup brown rice.

Day 6:

Breakfast: 1 cup cooked oatmeal, 1/2 cup mixed berries, 1 tbsp honey, and 1 cup unsweetened almond milk.
Snack: 1 small banana and 1 oz unsalted cashews.
Lunch: 1 cup brown rice with mixed vegetables, 1 cup grilled chicken breast, and 1 cup plain yogurt.
Snack: 1 small bowl of fruit salad.
Dinner: Grilled chicken breast (4 oz) with mixed vegetables (1 cup) and 1 tablespoon of olive oil and lemon juice dressing

Day 7:

Breakfast: 1 medium-sized whole wheat toast with 1 tablespoon of almond butter and 1 small sliced banana
Snack: 1 small orange
Lunch: 1 cup of cooked quinoa with 1/2 cup of cooked chickpeas, 1 cup of mixed vegetables, and 1 tablespoon of vinaigrette dressing
Snack: 1 small pear
Dinner: 4 oz grilled fish with 1 cup of sautéed spinach and 1/2 cup of cooked quinoa

Bonus:

Breakfast: 1 cup of plain Greek yogurt with 1/2 cup of mixed berries and 1 tablespoon of honey
Snack: 1 small apple
Lunch: 1 cup of cooked brown rice with 1/2 cup of cooked black beans, 1 cup of mixed vegetables, and 1 tablespoon of salsa
Snack: 1 small banana
Dinner: 4 oz grilled chicken breast with 1 cup of roasted vegetables and 1 small baked sweet potato

A 7-day weekly diet plan with suggested meal portion sizes for Overweight individuals living in China

Day 1:

Breakfast: 1 boiled egg, 1 whole wheat bread slice, 1 small banana, and 1 cup of green tea
Mid-morning snack: 1 apple and 10 almonds
Lunch: 1 small bowl of brown rice, 1 serving of stir-fried vegetables (broccoli, carrots, and bell peppers), and 1 small grilled chicken breast
Afternoon snack: 1 small container of low-fat yogurt and 1 mandarin orange
Dinner: 1 serving of steamed fish, 1 small bowl of vegetable and tofu soup, and 1 small bowl of mixed vegetables

Day 2:

Breakfast: 1 small bowl of oatmeal with 1 tablespoon of honey, 1 small banana, and 1 cup of green tea
Mid-morning snack: 1 small container of low-fat yogurt and 10 walnuts
Lunch: 1 small bowl of quinoa, 1 serving of sautéed spinach, and 1 small grilled chicken breast
Afternoon snack: 1 small pear and 10 almonds
Dinner: 1 small bowl of brown rice, 1 serving of stir-fried vegetables (broccoli, carrots, and bell peppers), and 1 small grilled salmon fillet

Day 3:

Breakfast: 1 small bowl of congee (rice porridge) with shredded chicken, 1 small steamed bun, and 1 cup of green tea
Mid-morning snack: 1 small apple and 10 walnuts
Lunch: 1 small bowl of brown rice, 1 serving of stir-fried vegetables (mushrooms, snow peas, and bok choy), and 1 small grilled chicken breast
Afternoon snack: 1 small container of low-fat yogurt and 1 small mandarin orange
Dinner: 1 small bowl of vegetable and tofu soup, 1 serving of sautéed spinach, and 1 small grilled fish fillet

Day 4:

Breakfast: 1 small bowl of oatmeal with 1 tablespoon of honey, 1 small banana, and 1 cup of green tea
Mid-morning snack: 1 small container of low-fat yogurt and 10 almonds
Lunch: 1 small bowl of brown rice, 1 serving of stir-fried vegetables (broccoli, carrots, and bell peppers), and 1 small grilled chicken breast
Afternoon snack: 1 small pear and 10 walnuts
Dinner: 1 small bowl of vegetable and tofu soup, 1 serving of sautéed spinach, and 1 small grilled salmon fillet

Day 5:

Breakfast: 1 boiled egg, 1 whole wheat bread slice, 1 small banana, and 1 cup of green tea
Mid-morning snack: 1 apple and 10 almonds
Lunch: 1 small bowl of brown rice, 1 serving of stir-fried vegetables (mushrooms, snow peas, and bok choy), and 1 small grilled chicken breast
Afternoon snack: 1 small container of low-fat yogurt and 1 mandarin orange
Dinner: 1 serving of steamed fish, 1 small bowl of vegetable and tofu soup, and 1 small bowl of mixed vegetables

Day 6:

Breakfast: 1 small bowl of congee (rice porridge) with shredded chicken, 1 small steamed bun, and 1 cup of green tea
Mid-morning snack: 1 small apple and 10 walnuts
Lunch: 1 cup of brown rice, 4 oz grilled chicken breast, 1 cup of stir-fried mixed vegetables
Snack: 1 small orange, 1 oz low-fat cheese
Dinner: 4 oz grilled fish, 1 cup of steamed broccoli, 1 small sweet potato

Day 7:

Breakfast: 2 boiled eggs, 1 cup of oatmeal, 1 small banana or (1 cup of oatmeal, 1/2 cup of blueberries, 1/2 cup of low-fat milk)
Snack: 1 small apple, 10 cashews
Lunch: 1 cup of quinoa, 4 oz grilled tofu, 1 cup of mixed greens with olive oil and vinegar dressing
Snack: 1 small orange, 1 oz low-fat cheese
Dinner: 4 oz grilled chicken breast, 1 cup of stir-fried mixed vegetables, 1 small sweet potato

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A 7-day Weekly... »