Day 1

• Breakfast: Scrambled eggs with spinach and feta cheese

• Lunch: Grilled chicken salad with mixed greens, avocado, cucumber, and olive oil dressing

• Dinner: Baked salmon with roasted Brussels sprouts and quinoa

• Snacks: Greek yogurt with almonds; cottage cheese

Day 2

• Breakfast: Protein smoothie with unsweetened almond milk, protein powder, spinach, and peanut butter

• Lunch: Turkey breast wrap with lettuce, and bell peppers (use a low-carb wrap)

• Dinner: Beef stir-fry with broccoli, carrots, and mushrooms over brown rice

• Snacks: Hard-boiled eggs; mixed nuts

Day 3

• Breakfast: Cottage cheese with flaxseeds and walnuts

• Lunch: Tuna salad with mixed greens, avocado, and olive oil dressing

• Dinner: Grilled shrimp with asparagus and a side of lentils

• Snacks: Protein bar (low carb); Greek yogurt

Day 4

• Breakfast: Omelet with mushrooms, spinach, and cheddar cheese

• Lunch: Chicken Caesar salad (no croutons, with a low-carb dressing)

• Dinner: Pork chops with sautéed green beans and a side salad

• Snacks: Celery sticks with almond butter; cheese slices

Day 5

• Breakfast: Protein pancakes topped with a handful of berries

• Lunch: Beef and vegetable soup with a side of mixed greens

• Dinner: Baked trout with a side of roasted cauliflower and a quinoa salad

• Snacks: A protein shake; sunflower seeds

Day 6

• Breakfast: Greek yogurt with chia seeds and a sprinkle of cinnamon

• Lunch: Quinoa and black bean salad with corn, avocado, and lime dressing

• Dinner: Chicken curry with mixed vegetables served over brown rice

• Snacks: Cottage cheese with cucumber slices; a handful of almonds

Day 7

• Breakfast: Avocado and egg toast on whole grain bread (choose a low glycemic index option)

• Lunch: Grilled salmon salad with mixed greens, cherry tomatoes, and olive oil dressing

• Dinner: Turkey meatballs with zucchini noodles and a side of roasted sweet potatoes

• Snacks: Protein smoothie; boiled eggs

120 grams of proteinDay 1

• Breakfast: Scrambled eggs (3 eggs) with spinach and mushrooms.

• Snack: Greek yogurt with a handful of almonds.

• Lunch: Grilled chicken salad with mixed greens, avocado, and olive oil dressing.

• Snack: Cottage cheese with sliced cucumbers.

• Dinner: Baked salmon with asparagus and a side salad.

Day 2

• Breakfast: Protein smoothie with whey protein, almond milk, spinach, and peanut butter.

• Snack: Hard-boiled eggs (2).

• Lunch: Turkey breast wrap with lettuce (use a low-carb wrap) and cheese.

• Snack: String cheese and a small serving of walnuts.

• Dinner: Beef stir-fry with a variety of vegetables (e.g., bell peppers, broccoli).

Day 3

• Breakfast: Omelet with cheese and low-carb vegetables.

• Snack: A protein bar (low-carb).

• Lunch: Tuna salad with mayonnaise and celery, served on avocado halves.

• Snack: A handful of macadamia nuts.

• Dinner: Grilled shrimp with a cauliflower mash and green beans.

Day 4

• Breakfast: Cottage cheese with peanut butter and a few raspberries.

• Snack: A serving of beef jerky (low-sugar).

• Lunch: Chicken Caesar salad (no croutons, add extra chicken).

• Snack: A boiled egg and a slice of cheese.

• Dinner: Pork chops with roasted Brussels sprouts and a side salad.

Day 5

• Breakfast: Protein pancakes made with almond flour and protein powder.

• Snack: A small serving of Greek yogurt and flaxseeds.

• Lunch: Grilled salmon salad with olive oil and lemon dressing.

• Snack: Celery sticks with almond butter.

• Dinner: Meatballs (made with almond flour) and zucchini noodles.

Day 6

• Breakfast: Smoothie with whey protein, avocado, spinach, and coconut milk.

• Snack: A few slices of deli chicken or turkey breast.

• Lunch: Egg salad served over a bed of greens.

• Snack: A serving of olives and a few slices of cheese.

• Dinner: Chicken thighs with roasted cauliflower and a side salad.

Day 7

• Breakfast: Scrambled eggs with feta cheese and tomatoes.

• Snack: A protein shake.

• Lunch: Beef taco salad (no shell, use lettuce as a base, add cheese and sour cream).

• Snack: A small serving of nuts.

• Dinner: Baked cod with steamed broccoli and a side salad.

Here is a list showing various cuts of meats along with their approximate protein content for a serving size of 4 ounces (about 113 grams):Beef

• Ribeye Steak: 23 grams

• Sirloin Steak: 25 grams

• Ground Beef (85% lean): 21 grams

• Filet Mignon: 22 grams

• Chuck Roast: 22 grams

• Brisket: 28 grams

Chicken

• Breast (skinless, boneless): 35 grams

• Thigh (skinless): 28 grams

• Drumstick: 27 grams

• Wing: 22 grams

Turkey

• Breast: 34 grams

• Thigh: 30 grams

• Ground Turkey (93% lean): 22 grams

Pork

• Loin Chop: 27 grams

• Tenderloin: 29 grams

• Ham: 22 grams

• Bacon (2 slices): 5 grams

• Spareribs: 20 grams

Fish

• Salmon: 23 grams

• Tuna (fresh): 26 grams

• Cod: 20 grams

• Tilapia: 23 grams

• Shrimp (large, 6-7 pieces): 18 grams