| Day | Breakfast | Lunch | Dinner | Snacks |
|---|---|---|---|---|
| Monday | Greek yogurt parfaits with berries and granola | Turkey and cheese wraps with carrots and hummus | Baked chicken, roasted sweet potatoes, broccoli | Apple slices with peanut butter |
| Tuesday | Oatmeal with banana and cinnamon | Pasta salad with vegetables and chicken | Fish tacos with cabbage slaw | String cheese and grapes |
| Wednesday | Scrambled eggs with spinach and toast | Peanut butter and banana sandwiches with yogurt | Beef and vegetable stir-fry with brown rice | Bell pepper strips with hummus |
| Thursday | Whole grain cereal with milk and berries | Tuna sandwiches with cucumber slices | Baked salmon, quinoa, roasted asparagus | Greek yogurt with honey |
| Friday | Smoothie bowls with fruit and seeds | Chicken quesadillas with salsa and avocado | Homemade pizza with veggie toppings and side salad | Trail mix |
| Saturday | Whole grain pancakes with fruit topping | Bean and cheese burritos with corn | Grilled chicken, mashed potatoes, green beans | Orange slices and almonds |
| Sunday | Avocado toast with eggs | Leftovers/sandwich bar | Spaghetti with turkey meatballs and salad | Popcorn with nutritional yeast |
| Day | Breakfast | Lunch | Dinner | Snacks |
|---|---|---|---|---|
| Monday | Breakfast burritos with eggs and vegetables | Mediterranean chickpea salad with pita | Slow cooker chicken and vegetable soup with whole grain rolls | Banana with peanut butter |
| Tuesday | Overnight oats with apple and cinnamon | Egg salad sandwiches with cherry tomatoes | Turkey chili with cornbread | Carrot sticks with ranch dip |
| Wednesday | Whole grain waffles with yogurt topping | Chicken and vegetable soup with crackers | Sheet pan salmon with roasted veggies | Rice cakes with almond butter |
| Thursday | Breakfast smoothies with spinach and fruit | Lentil soup with whole grain bread | Stuffed bell peppers with ground turkey and rice | Apple and cheese slices |
| Friday | Veggie and cheese omelets with toast | DIY lunchables (crackers, cheese, meat, fruit) | Homemade burger night with sweet potato fries | Yogurt tubes (frozen) |
| Saturday | Banana-oat muffins with fruit | Grilled cheese sandwiches with tomato soup | Taco night with all the fixings | Cucumber slices with tzatziki |
| Sunday | French toast with fruit topping | Leftovers/sandwich bar | Roast chicken, mashed cauliflower, peas | Berry smoothies |