Day 1:
Breakfast: Scrambled eggs (4 eggs)
Snack: Whole fat yogurt (1 cup) with fruit (1/4 cup).
Lunch: Grilled chicken breast (6 oz) with cottage cheese (1/2 cup).
Snack: Beef jerky (1 oz) with string cheese (1 stick).
Dinner: Steak (8 oz) with butter (1 tbsp).
Snack: Peanut butter (2 tbsp).
Day 2:
Breakfast: Scrambled eggs (4 eggs) with avocado (1/2).
Snack: Cottage cheese (1/2 cup) with macadamia nuts (1/4 cup).
Lunch: Tuna salad with mayo (6 oz) cheese (1 stick).
Snack: Beef jerky (1 oz) with olive oil dressing (2 tbsp).
Dinner: Grilled salmon (8 oz) with avocado (1/2).
Snack: (Optional) Protein shake (1 scoop).
Day 3:
Breakfast: Omelette with cheese and spinach (4 eggs).
Snack: Fruit
Lunch: Grilled chicken thighs (6 oz) with Whole fat yogurt (1 cup).
Snack: Cottage cheese (1/2 cup).
Dinner: Steak (8 oz) with peanut butter (2 tbsp).
Snack: (Optional) Protein shake (1 scoop).
Day 4:
Breakfast: Scrambled eggs (4 eggs) with smoked salmon (2 oz).
Snack: Whole fat yogurt (1 cup) with walnuts (1/4 cup).
Lunch: Chicken Caesar salad (6 oz) with string cheese (1 stick).
Snack: Beef jerky (1 oz) with olive oil dressing (2 tbsp).
Dinner: Grilled shrimp (8 oz) with almond butter (2 tbsp).
Snack: (Optional) Protein shake (1 scoop).
Day 5:
Breakfast: Scrambled eggs (4 eggs) with avocado (1/2).
Snack: Cottage cheese (1/2 cup) with cashews (1/4 cup).
Lunch: Chicken avocado wrap (6 oz) with string cheese (1 stick).
Snack: Almonds (1/4 cup) with avocado (1/2).
Dinner: Grilled chicken thighs (8 oz) with peanut butter (2 tbsp).
Snack: (Optional) Protein shake (1 scoop).
Day 6:
Breakfast: Steak and eggs (8 oz steak, 3 eggs).
Snack: Whole fat yogurt (1 cup) with almonds (1/4 cup).
Lunch: Grilled shrimp (6 oz) with string cheese (1 stick).
Snack: Beef jerky (1 oz) with olive oil dressing (2 tbsp).
Dinner: Grilled chicken breast (8 oz) with avocado (1).
Snack: (Optional) Protein shake (1 scoop).
Day 7:
Breakfast: Scrambled eggs (4 eggs) with avocado (1/2).
Snack: Cottage cheese (1/2 cup) with Brazil nuts (1/4 cup).
Lunch: Egg salad (6 oz) with Whole fat yogurt (1 cup).
Snack: Almonds (1/4 cup) with butter (1 tbsp).
Dinner: Steak (8 oz) with peanut butter (2 tbsp).
Snack: (Optional) Protein shake (1 scoop).