Day 1 — Sample Meal Plan

A simple, balanced day focused on steady energy and flavor. Portions can be adjusted based on personal targets and guidance from a healthcare professional.

Breakfast

Quick and savory start to keep the morning steady without a sugar spike.

• 2 scrambled eggs
• 1 slice whole-grain toast
• ½ avocado
• Black coffee or unsweetened tea

~ 400–450 kcalProtein 20–25gCarbs ~30gFiber 7–10g

Lunch

Lean protein + greens + healthy fat for a satisfying mid-day meal.

• Grilled chicken salad (mixed greens, cucumber, tomato)
• Olive oil + lemon dressing
• Sparkling water or water with lime

~ 450–500 kcalProtein 35–40gCarbs ~25gFiber 6–8g

Dinner

Simple baked fish + veggies + smart carbs for an easy evening plate.

• Baked salmon (or baked tofu)
• Steamed broccoli
• ½–1 cup cooked quinoa

~ 500–550 kcalProtein 30–35gCarbs ~40gFiber 6–8g

Snack

Light protein + berries to satisfy without overdoing it.

• Plain Greek yogurt (¾ cup)
• ½ cup mixed berries
• (Optional) sprinkle of cinnamon

~ 150–200 kcalProtein 12–15gCarbs ~15gFiber 3–4g