DALIY
BASIS DIET AND NUTRITION INFO
Breakfast (300-400 calories)
- Monday: Oatmeal with fruits and nuts (250 calories, 40g carbs, 10g protein, 10g fat)
- Tuesday: Scrambled eggs with whole wheat toast and avocado (320 calories, 20g carbs, 20g protein, 20g fat)
- Wednesday: Greek yogurt with berries and granola (300 calories, 30g carbs, 20g protein, 10g fat)
- Thursday: Smoothie bowl with spinach, banana, and almond milk (350 calories, 40g carbs, 15g protein, 15g fat)
- Friday: Whole grain cereal with milk and sliced banana (300 calories, 40g carbs, 10g protein, 10g fat)
- Saturday: Avocado toast with poached eggs and cherry tomatoes (320 calories, 20g carbs, 20g protein, 20g fat)
- Sunday: Breakfast burrito with scrambled eggs, black beans, and whole wheat tortilla (350 calories, 30g carbs, 20g protein, 15g fat)
Lunch (400-500 calories)
- Monday: Grilled chicken breast with quinoa and steamed vegetables (400 calories, 30g carbs, 40g protein, 10g fat)
- Tuesday: Whole grain pita with hummus, cucumber, and tomato (450 calories, 40g carbs, 15g protein, 20g fat)
- Wednesday: Lentil soup with whole grain bread and a side salad (500 calories, 60g carbs, 20g protein, 20g fat)
- Thursday: Grilled salmon with brown rice and roasted vegetables (450 calories, 30g carbs, 40g protein, 20g fat)
- Friday: Turkey and avocado wrap with mixed greens (500 calories, 30g carbs, 30g protein, 25g fat)
- Saturday: Chicken Caesar salad with whole grain croutons (450 calories, 20g carbs, 40g protein, 25g fat)
- Sunday: Veggie burger on a whole grain bun with sweet potato fries (500 calories, 40g carbs, 20g protein, 25g fat)
Dinner (500-600 calories)
- Monday: Grilled chicken breast with roasted sweet potatoes and steamed broccoli (500 calories, 40g carbs, 50g protein, 15g fat)
- Tuesday: Quinoa and black bean bowl with grilled chicken and avocado (550 calories, 60g carbs, 40g protein, 20g fat)
- Wednesday: Baked salmon with quinoa and steamed asparagus (500 calories, 30g carbs, 50g protein, 20g fat)
- Thursday: Grilled turkey burger on a whole grain bun with roasted vegetables (550 calories, 40g carbs, 50g protein, 25g fat)
- Friday: Slow cooker chili with quinoa and a side salad (600 calories, 60g carbs, 40g protein, 30g fat)
- Saturday: Grilled shrimp with brown rice and steamed green beans (500 calories, 30g carbs, 30g protein, 20g fat)
- Sunday: Roasted chicken with roasted carrots and brown rice (550 calories, 40g carbs, 50g protein, 25g fat)
Snacks (100-200 calories)
- Fresh fruits and nuts (150 calories, 20g carbs, 4g protein, 8g fat)
- Carrot sticks with hummus (100 calories, 10g carbs, 5g protein, 10g fat)
- Protein smoothie with Greek yogurt and berries (150 calories, 20g carbs, 15g protein, 0g fat)
- Hard-boiled eggs (78 calories, 1g carbs, 6g protein, 5g fat)
- Trail mix with whole grain cereal and dried fruits (170 calories, 25g carbs, 4g protein, 8g fat)
Note:
The nutrition information is an estimate and may vary based on specific ingredients and portion sizes.
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