Set Of Meal Sample
WEEK 1
Clean Start (Detox & Hydration Focus)
Goal: Balance blood sugar, reduce bloat, and get consistent with clean eating
Breakfasts
Overnight oats with almond milk, chia seeds, and berries
Scrambled eggs with spinach and whole grain toast
Smoothie (banana, protein powder, spinach, almond milk, flaxseed)
Lunches
Grilled chicken salad with avocado, cucumber, and olive oil
Quinoa bowl with chickpeas, tomatoes, arugula, and lemon tahini dressing
Tuna lettuce wraps + a boiled egg on the side
Dinners
Baked salmon with steamed broccoli and sweet potato
Turkey mince stir-fry with brown rice
Zucchini noodles with pesto and grilled chicken
Snacks
Apple + peanut butter
Hummus + carrots
Greek yogurt with cinnamon
WEEK 2
Protein Boost & Smart Carbs
Goal: Improve satiety, stabilize energy levels, and start mild calorie deficit
Breakfasts
Protein pancakes + blueberries
Cottage cheese + pineapple + flaxseed
Scrambled eggs + avocado on whole grain toast
Lunches
Turkey and quinoa stuffed bell peppers
Lentil soup + green salad
Chicken and hummus wrap in whole wheat tortilla
Dinners
Grilled tofu + roasted veggies + brown rice
Beef stir-fry with ginger, garlic, and bok choy
Baked cod + asparagus + wild rice
Snacks
Protein shake
Almonds + berries
Hard-boiled eggs
WEEK 3
Lean & Green
Goal: Fat burn support, increase fiber, reduce processed intake
Breakfasts
Green smoothie (spinach, kiwi, banana, protein powder)
Veggie omelet + slice of rye toast
Chia pudding + almond butter drizzle
Lunches
Grilled shrimp + kale salad + avocado
Spicy lentils with cucumber-yogurt side
Chicken and broccoli cauliflower rice bowl
Dinners
Zucchini lasagna (low carb, ricotta + spinach)
Thai curry chicken + green beans + jasmine rice (small portion)
Grilled halloumi + roasted cauliflower + beetroot salad
Snacks
Celery sticks + almond butter
Edamame
Cottage cheese + grapes
WEEK 4
Balanced & Sustainable
Goal: Build a routine with flexibility, allow room for real-life balance
Breakfasts
Avocado toast + poached egg
Protein oats with cacao nibs + banana
Greek yogurt + granola + berries
Lunches
Tuna Niçoise salad
Chicken quinoa power bowl
Turkey meatballs + green beans + brown rice
Dinners
Grilled steak + sweet potato wedges + salad
Veggie-loaded chili + sour cream (light)
Baked seabass + couscous + rocket salad
Snacks
Trail mix (small portion)
Rice cakes + almond butter
Mini smoothie + protein bar (clean brand)
