Classic balanced plates with protein, smart carbs and healthy fats. Simple, flexible and family‑friendly.
Anchor meals with protein and fill the plate with vegetables; carbs come from whole foods.
Greek yogurt, berries, banana; walnuts.
Benefits: Protein and probiotics; fiber and antioxidants; omega‑3 ALA. Vitamins: B12, calcium, C, E.
Grilled chicken, quinoa, cucumber, tomatoes; olive oil & lemon.
Benefits: Lean protein; complete grain protein + fiber; antioxidants. Vitamins: B6, niacin, B‑complex, C, K.
Baked salmon; baby potatoes; green beans.
Benefits: Omega‑3s; potassium and fiber; antioxidants from greens. Vitamins: D, B12, C, K.
High‑fiber day with legumes; plenty of vegetables; lean proteins and simple dressings.
Rolled oats with milk/skyr; berries; almonds.
Benefits: Beta‑glucan fiber; complete dairy protein; polyphenols and vitamin E. Vitamins: B‑complex, calcium, E, C.
Tomato‑lentil soup; side salad; olive oil & lemon.
Benefits: Fiber and plant protein; antioxidants; olive‑oil polyphenols. Vitamins: Folate, B‑complex, C, K.
Grilled chicken; basmati rice; broccoli; yogurt‑garlic sauce.
Benefits: Protein for recovery; balanced carbs; cruciferous fiber; calcium. Vitamins: B6, niacin, C, K, calcium.
Keep meals easy to repeat with minimal prep; rotate proteins and vegetables.
2 eggs; whole‑grain toast; tomato.
Benefits: Complete protein and choline; fiber and B‑vitamins; lycopene. Vitamins: A, B12, folate, C.
Whole‑grain pasta; tuna; olives; cherry tomatoes; olive oil.
Benefits: Omega‑3s with complex carbs; fiber and polyphenols from veg/olive oil. Vitamins: D, B12, B‑complex, C, K.
Turkey mince; peppers; onions; tomato sauce; small potatoes or rice.
Benefits: Lean protein; vitamin C and carotenoids; flexible carbs for energy. Vitamins: B‑complex, C, A, potassium.
Results may vary based on many factors such as your current health, goals, activity level and lifestyle. Information on this website is not medical advice. Please consult a qualified healthcare professional when needed.