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Monday Banana oatmeal 350 kcal Ingredients and method 52g oats · 198 kcal 172g 2% milk · 86 kcal 74g banana · 66 kcal Cook the oats with milk until creamy. Top with sliced banana.
cucumber 203g | 30 kcal
hummus 51g | 120 kcal
firm tofu 140g | 202 kcal
asparagus 107g | 21 kcal
avocado 52g | 83 kcal
olive oil (for cooking) 5g | 44 kcal
Tuesday hummus 69g | 164 kcal
whole wheat bread 55g | 138 kcal
tomatoes 150g | 27 kcal
cucumber 141g | 21 kcal
nonfat Greek yogurt 186g | 110 kcal
strawberries 126g | 40 kcal
blueberries 123g | 70 kcal
sunflower seeds 14g | 80 kcal
boiled eggs 92g | 142 kcal
raw carrots 139g | 57 kcal
whole wheat bread 60g | 151 kcal
Wednesday Strawberry banana smoothie bowl 350 kcal Ingredients and method 197g nonfat Greek yogurt · 116 kcal 117g banana · 104 kcal 117g strawberries · 37 kcal 16g almonds · 93 kcal Blend the yogurt, banana, and strawberries until thick. Pour into a bowl and top with almonds.
raw carrots 119g | 49 kcal
cottage cheese 103g | 101 kcal
cottage cheese 109g | 106 kcal
blueberries 77g | 44 kcal
raw salmon 95g | 197 kcal
cucumber 87g | 13 kcal
dry brown rice 26g | 96 kcal
olive oil (for cooking) 5g | 44 kcal
Thursday Millet with blackberries and sunflower seeds 350 kcal Ingredients and method 52g dry millet · 198 kcal 117g blackberries · 50 kcal 18g sunflower seeds · 102 kcal Cook the millet in water until tender. Top with blackberries and sunflower seeds.
banana 86g | 76 kcal
almonds 13g | 74 kcal
walnuts 16g | 106 kcal
apple 85g | 44 kcal
firm tofu 92g | 132 kcal
raw broccoli 115g | 39 kcal
dry white rice 37g | 135 kcal
olive oil (for cooking) 5g | 44 kcal
Friday nonfat Greek yogurt 228g | 134 kcal
banana 117g | 104 kcal
peanut butter 19g | 112 kcal
apple 118g | 61 kcal
peanut butter 15g | 89 kcal
nonfat Greek yogurt 140g | 82 kcal
chia seeds 14g | 68 kcal
cottage cheese 196g | 192 kcal
raw kale 89g | 31 kcal
raw sweet potatoes 148g | 127 kcal
Saturday cottage cheese 212g | 208 kcal
mango 124g | 74 kcal
almonds 12g | 68 kcal
nonfat Greek yogurt 186g | 110 kcal
strawberries 126g | 40 kcal
cucumber 171g | 26 kcal
cream cheese 36g | 124 kcal
cooked black beans 152g | 201 kcal
raw green beans 126g | 39 kcal
raw potatoes 143g | 110 kcal
Sunday boiled egg 79g | 122 kcal
whole wheat bread 56g | 141 kcal
avocado 45g | 72 kcal
tomatoes 84g | 15 kcal
carrot sticks 95g | 39 kcal
hummus 47g | 111 kcal
cucumber 203g | 30 kcal
hummus 51g | 120 kcal
raw cod 190g | 156 kcal
raw spinach 101g | 23 kcal
dry quinoa 35g | 127 kcal
olive oil (for cooking) 5g | 44 kcal
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This week includes two seafood lunches and two fish dinners. The remaining meals are vegetarian, with beans, tofu, eggs, dairy, grains, and vegetables.
7 days, 5 meals daily. Portions are scaled to 1,650 kcal per day.
1,200 kcal · 1,650 kcal · 2,000 kcal
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