7-Day Meal Plan

First meal (10–11)

Spinach Egg Scramble & Yogurt

• 2whole eggs + ½ cup liquid egg whites
• 1 cupbaby spinach, wilted into the eggs
• 1 slicewhole-grain toast
• ¾ cupplain nonfat Greek yogurt + ½ cup berries

Second meal

Lemon Chicken Rice Bowl

• 6 ozgrilled chicken breast
• ½ cupcooked jasmine rice
• 1½ cupsroasted broccoli, 1 tsp olive oil
• ¼avocado, sliced

1 Fairlife ready-to-drink protein shake, between meals.

Third meal

Baked Salmon & Asparagus

• 6 ozsalmon fillet, lemon and dill
• 1 cuproasted asparagus
• 4 ozroasted baby potatoes
• 2 cupsmixed greens + 1 tbsp light vinaigrette

First meal (10–11)

Greek Yogurt Bowl & Eggs

• 1 cupplain nonfat Greek yogurt
• ¼ cupgranola
• ½ cupblueberries
• 1 tbspalmond butter
• 2hard-boiled eggs

Second meal

Turkey Street Tacos

• 5 oz93% lean ground turkey, taco-seasoned
• 2corn tortillas
• ¼ cupblack beans + ¼ cup salsa
• 1 cupsautéed peppers and onions
• 2 tbspshredded cheese

1 Fairlife ready-to-drink protein shake, between meals.

Third meal

Garlic Shrimp & Zucchini

• 6 ozshrimp, sautéed with garlic
• 2 cupssliced zucchini
• ½ cupcooked quinoa
• 2 tspolive oil

First meal (10–11)

Turkey Sausage & Egg Plate

• 2whole eggs + ½ cup liquid egg whites
• 2turkey sausage links
• 1 cupsautéed bell peppers
• 4 ozroasted baby potatoes
• 1 slicewhole-grain toast

Second meal

Tuna Crunch Wrap & Apple

• 1 can(5 oz) tuna in water, drained
• 2 tbspGreek yogurt + 1 tbsp light mayo
• 1high-fiber tortilla wrap + 2 tbsp hummus
• 1 cupcucumber, tomato and lettuce
• 1medium apple

1 Fairlife ready-to-drink protein shake, between meals.

Third meal

Seared Sirloin & Green Beans

• 6 oztop sirloin steak
• 1small sweet potato (5 oz)
• 1½ cupsgreen beans, 1 tsp butter
• 2 cupsside salad + 1 tbsp light vinaigrette

First meal (10–11)

Berry Overnight Oats & Eggs

• ½ cuprolled oats + ½ cup unsweetened almond milk
• ¾ cupplain nonfat Greek yogurt
• 1 tbspchia seeds
• 1 cupstrawberries
• 2hard-boiled eggs

Second meal

Chicken Pesto Pasta

• 6 ozgrilled chicken breast
• ¾ cupcooked whole-wheat pasta
• 1 tbspbasil pesto
• 1 cupcherry tomatoes + 2 cups spinach

1 Fairlife ready-to-drink protein shake, between meals.

Third meal

Lemon Cod & Roasted Cauliflower

• 7 ozcod fillet, lemon and paprika
• 2 cupsroasted cauliflower
• 1 tbspolive oil
• ½ cupcooked jasmine rice

First meal (10–11)

Smoked Salmon Toast & Eggs

• 1 slicewhole-grain toast + 2 tbsp light cream cheese
• 3 ozsmoked salmon, cucumber slices
• 2eggs, any style
• ½ cupmixed berries

Second meal

Turkey Burger Bowl

• 6 oz93% lean turkey patty
• ½ cupcooked brown rice
• 2 cupsgreens + ½ cup pico de gallo
• ¼avocado, sliced

1 Fairlife ready-to-drink protein shake, between meals.

Third meal

Chicken Vegetable Stir-Fry

• 6 ozchicken breast, sliced
• 2 cupsstir-fry vegetables
• 1 tbsplow-sodium soy sauce + 1 tsp sesame oil
• ½ cupcooked jasmine rice

First meal (10–11)

Egg & Black Bean Tacos

• 3whole eggs, scrambled
• 2corn tortillas
• ¼ cupblack beans + ¼ cup salsa
• 2 tbspshredded cheese
• ½ cupmango

Second meal

Greek Chicken Salad

• 6 ozgrilled chicken breast
• 3 cupschopped romaine
• 1 cupcucumber and tomato
• 1 ozfeta + 2 tbsp tzatziki
• ½whole-wheat pita

1 Fairlife ready-to-drink protein shake, between meals.

Third meal

Beef & Broccoli

• 5 ozsirloin, thinly sliced
• 2 cupsbroccoli florets
• 1 tbsplow-sodium soy sauce + 1 tsp oil
• ½ cupcooked jasmine rice

First meal (10–11)

Cottage Cheese Plate

• 1 cuplow-fat cottage cheese
• ½ cuppineapple
• 2eggs, any style
• 1 slicewhole-grain toast

Second meal

Shrimp Taco Bowl

• 6 ozshrimp, chili-lime seasoned
• ½ cupcooked brown rice
• ¼ cupblack beans + ¼ cup salsa
• 1 cupshredded cabbage slaw
• ¼avocado, sliced

1 Fairlife ready-to-drink protein shake, between meals.

Third meal

Turkey Meatballs Marinara

• 6 oz93% lean turkey meatballs
• ½ cupmarinara sauce
• ½ cupcooked whole-wheat pasta
• 2 cupszucchini noodles
• 1 tbspgrated parmesan