Question

7 day meal plan
breakfast, snack , lunch, snack, dinner, snack with servings

Answer 1

Here's a balanced 7-day meal plan that includes breakfast, snacks, lunch, and dinner with servings. Each day focuses on providing a variety of nutrients, flavors, and textures. Adjust portion sizes based on your individual dietary needs and activity levels.

### Day 1
- **Breakfast**: Oatmeal (1 cup cooked) topped with sliced banana (1 medium) and a sprinkle of cinnamon.
- **Snack**: Greek yogurt (1 cup) with honey (1 tsp) and mixed berries (½ cup).
- **Lunch**: Grilled chicken salad (4 oz chicken, 2 cups mixed greens, ½ avocado, cherry tomatoes, and balsamic dressing).
- **Snack**: Carrot sticks (1 cup) with hummus (¼ cup).
- **Dinner**: Baked salmon (4 oz) with quinoa (½ cup cooked) and steamed broccoli (1 cup).
- **Snack**: Almonds (¼ cup).

### Day 2
- **Breakfast**: Smoothie made with spinach (1 cup), banana (1 medium), almond milk (1 cup), and protein powder (1 scoop).
- **Snack**: Apple (1 medium) with peanut butter (2 tbsp).
- **Lunch**: Turkey wrap (4 oz turkey, whole wheat wrap, lettuce, tomato, and mustard) with baby carrots (1 cup).
- **Snack**: Cottage cheese (1 cup) with pineapple chunks (½ cup).
- **Dinner**: Stir-fried tofu (4 oz) with mixed vegetables (2 cups) over brown rice (½ cup cooked).
- **Snack**: Dark chocolate square (1 oz).

### Day 3
- **Breakfast**: Scrambled eggs (2 large) with spinach (½ cup) and whole-grain toast (1 slice).
- **Snack**: Celery sticks (1 cup) with cream cheese (2 tbsp).
- **Lunch**: Quinoa salad (1 cup cooked quinoa, ½ cup chickpeas, cucumber, and lemon vinaigrette).
- **Snack**: Mixed nuts (¼ cup).
- **Dinner**: Grilled shrimp (4 oz) with zucchini noodles (1 cup) and marinara sauce (½ cup).
- **Snack**: Rice cakes (2) with almond butter (2 tbsp).

### Day 4
- **Breakfast**: Chia seed pudding (½ cup chia seeds soaked in 1 cup almond milk) topped with sliced almonds (2 tbsp) and berries (½ cup).
- **Snack**: Baby carrots (1 cup) with tzatziki (¼ cup).
- **Lunch**: Lentil soup (2 cups) with whole-grain bread (1 slice).
- **Snack**: Hard-boiled eggs (2).
- **Dinner**: Baked chicken breast (4 oz) with sweet potatoes (1 medium, roasted) and green beans (1 cup).
- **Snack**: Dried fruit (¼ cup).

### Day 5
- **Breakfast**: Whole grain pancakes (2 medium) topped with maple syrup (1 tbsp) and walnuts (¼ cup).
- **Snack**: Orange (1 medium).
- **Lunch**: Spinach and feta stuffed whole-grain pita (1 pita) with grilled veggies (1 cup).
- **Snack**: Protein bar (1).
- **Dinner**: Beef stir-fry (4 oz beef) with broccoli and bell peppers (2 cups) over jasmine rice (½ cup cooked).
- **Snack**: Popcorn (air-popped, 3 cups).

### Day 6
- **Breakfast**: Smoothie bowl with frozen berries (1 cup), banana (1 medium), topped with granola (¼ cup) and coconut flakes (2 tbsp).
- **Snack**: Edamame (1 cup, steamed).
- **Lunch**: Caprese salad with fresh mozzarella (4 oz), tomatoes, basil, and balsamic glaze.
- **Snack**: Sliced cucumber (1 cup) with guacamole (¼ cup).
- **Dinner**: Grilled tilapia (4 oz) with asparagus (1 cup) and couscous (½ cup cooked).
- **Snack**: Frozen yogurt (½ cup).

### Day 7
- **Breakfast**: Omelette with 2 eggs, tomatoes, and bell peppers, and a slice of whole-grain toast.
- **Snack**: Banana (1 medium) with almond butter (1 tbsp).
- **Lunch**: Black bean and corn salad (1 cup) served with tortilla chips (1 oz).
- **Snack**: Trail mix (¼ cup).
- **Dinner**: Roasted vegetable pasta (1 cup whole-grain pasta, 1 cup roasted vegetables, and olive oil).
- **Snack**: Herbal tea with a small cookie (1).

Feel free to adjust the servings and ingredients according to your preferences and dietary restrictions! Keep hydrated and enjoy your meals!