• Chicken breast (3 lbs)
• Eggs (1 dozen)
• Greek yogurt, plain, nonfat (3 cups)
• Canned tuna in water (2 cans)
• Cottage cheese, low-fat (2 cups)
• Whey protein powder (vanilla or unflavored)
• Black beans (2 cans)
• Tofu (1 block, ~14 oz)

• Rolled oats
• Brown rice (2 cups uncooked)
• Whole wheat bread (6 slices)
• Quinoa (1 cup uncooked)
• Whole wheat tortillas (4)

• Spinach (1 bag or bunch)
• Broccoli (2 heads)
• Bell peppers (2)
• Cherry tomatoes (1 pint)
• Avocados (2)
• Bananas (3)
• Blueberries (fresh or frozen, 1 cup)
• Mixed greens (1 bag)
• Sweet potatoes (2)
• Red onion (1)
• Garlic (1 bulb)
• Frozen mixed veggies (1 bag)

• Shredded mozzarella or cheddar cheese (1 cup)
• Olive oil
• Almonds (1/2 cup)
• Chia seeds
• Salsa (low sugar)
• Soy sauce (low sodium)
• Balsamic vinegar
• Spices: salt, pepper, paprika, cumin, oregano, chili powder

• Ingredients:
  • 1 cup nonfat Greek yogurt
  • 1/2 banana, sliced
  • 1/2 cup blueberries
  • 1 tbsp chia seeds
• Macros: 280 kcal | 24g protein | 28g carbs | 7g fat

• Ingredients:
  • 5 oz grilled chicken breast
  • 2 cups mixed greens
  • 1/2 avocado
  • 1/4 cup cherry tomatoes
  • 1 tbsp olive oil + balsamic vinegar
• Macros: 430 kcal | 40g protein | 12g carbs | 24g fat

• Ingredients:
  • 5 oz chicken breast (grilled)
  • 1/2 cup cooked quinoa
  • 1 cup broccoli
  • 1/2 bell pepper, sliced
  • 1 tsp olive oil + garlic
• Macros: 490 kcal | 42g protein | 30g carbs | 22g fat

• Ingredients:
  • 1 scoop whey protein
  • 1/2 banana
  • 1 cup almond milk (unsweetened)
• Macros: 250 kcal | 25g protein | 15g carbs | 6g fat

Day 1 Totals:
Calories: 1450 kcal
Protein: 131g
Carbs: 85g
Fats: 59g

• Ingredients:
  • 2 whole eggs + 2 egg whites
  • 1/4 cup chopped spinach
  • 1/4 cup chopped bell pepper
  • 1 slice whole wheat bread
• Macros: 290 kcal | 20g protein | 15g carbs | 17g fat

• Ingredients:
  • 1 can tuna (in water), drained
  • 1 tbsp olive oil or light mayo
  • 1/4 red onion, chopped
  • 2 slices whole wheat bread
  • 1 cup spinach
• Macros: 410 kcal | 35g protein | 30g carbs | 18g fat

• Ingredients:
  • 1/2 block tofu (~7 oz), cubed
  • 1 cup cooked brown rice
  • 1 cup frozen mixed veggies
  • 1 tbsp low-sodium soy sauce
  • 1 tsp olive oil
• Macros: 490 kcal | 28g protein | 45g carbs | 20g fat

• Ingredients:
  • 1 cup low-fat cottage cheese
  • 10 almonds
• Macros: 260 kcal | 28g protein | 10g carbs | 12g fat

Day 2 Totals:
Calories: 1450 kcal
Protein: 111g
Carbs: 100g
Fats: 67g

• Ingredients:
  • 1/2 cup rolled oats
  • 1 scoop protein powder
  • 1/2 banana
  • 1 tsp peanut butter (optional)
• Macros: 350 kcal | 28g protein | 35g carbs | 10g fat

• Ingredients:
  • 5 oz grilled chicken
  • 1 whole wheat tortilla
  • 1/4 avocado
  • Lettuce, tomato, salsa
• Macros: 420 kcal | 42g protein | 30g carbs | 18g fat

• Ingredients:
  • 5 oz salmon or chicken breast
  • 1/2 medium sweet potato
  • 1 cup broccoli
  • 1 tsp olive oil
• Macros: 460 kcal | 38g protein | 28g carbs | 24g fat

• Ingredients:
  • 1 cup Greek yogurt
  • 1/2 cup blueberries
• Macros: 180 kcal | 20g protein | 12g carbs | 4g fat

 Day 3 Totals:
Calories: 1410 kcal
Protein: 128g
Carbs: 105g
Fats: 56g