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Food Preperation

The document outlines a 7-day meal plan featuring healthy and balanced meals. Each day includes a variety of breakfast, snacks, lunch, and dinner options that emphasize whole foods, plant-based ingredients, and nutritional balance. The meals incorporate fruits, vegetables, whole grains, and protein sources like tofu, legumes, and dairy.

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saidaraovenkat62
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28 views1 page

Food Preperation

The document outlines a 7-day meal plan featuring healthy and balanced meals. Each day includes a variety of breakfast, snacks, lunch, and dinner options that emphasize whole foods, plant-based ingredients, and nutritional balance. The meals incorporate fruits, vegetables, whole grains, and protein sources like tofu, legumes, and dairy.

Uploaded by

saidaraovenkat62
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as TXT, PDF, TXT or read online on Scribd

Day 1:

Breakfast: Smoothie with spinach, banana, protein powder, and almond milk.
Mid-morning Snack: Greek yogurt with mixed berries and a sprinkle of granola.
Lunch: Quinoa salad with chickpeas, cucumber, cherry tomatoes, and a lemon-tahini
dressing.
Afternoon Snack: Apple slices with almond butter.
Dinner: Stir-fried tofu with mixed vegetables (bell peppers, broccoli, carrots) and
brown rice.
Day 2:

Breakfast: Overnight oats with almond milk, chia seeds, and sliced strawberries.
Mid-morning Snack: Protein bar or a handful of mixed nuts.
Lunch: Lentil soup with whole grain bread.
Afternoon Snack: Carrot and cucumber sticks with hummus.
Dinner: Grilled portobello mushrooms with quinoa and steamed asparagus.
Day 3:

Breakfast: Scrambled eggs (or tofu scramble) with spinach and whole wheat toast.
Mid-morning Snack: Cottage cheese with pineapple chunks.
Lunch: Spinach and chickpea salad with quinoa, tomatoes, and a balsamic
vinaigrette.
Afternoon Snack: Rice cakes with avocado slices and a sprinkle of sea salt.
Dinner: Vegetable stir-fry with tofu or tempeh, served with quinoa or whole wheat
noodles.
Day 4:

Breakfast: Smoothie bowl with acai, banana, almond milk, topped with granola, and
coconut flakes.
Mid-morning Snack: Edamame (steamed soybeans) sprinkled with a little sea salt.
Lunch: Whole wheat wrap with hummus, roasted vegetables (zucchini, eggplant, bell
peppers), and avocado.
Afternoon Snack: Trail mix (nuts, seeds, dried fruits).
Dinner: Eggplant and chickpea curry with brown rice.
Day 5:

Breakfast: Greek yogurt with honey, sliced bananas, and a handful of walnuts.
Mid-morning Snack: Apple slices with almond butter.
Lunch: Quinoa and black bean stuffed bell peppers with a side of mixed greens.
Afternoon Snack: Protein shake with almond milk and a banana.
Dinner: Baked tofu with roasted sweet potatoes and steamed broccoli.
Day 6:

Breakfast: Chia seed pudding with almond milk, topped with mixed berries and a
drizzle of honey.
Mid-morning Snack: Cottage cheese with sliced peaches.
Lunch: Chickpea and vegetable stir-fry with brown rice.
Afternoon Snack: Whole grain crackers with guacamole.
Dinner: Vegetarian lasagna with layers of spinach, ricotta cheese, and marinara
sauce.
Day 7:

Breakfast: Whole grain pancakes topped with fresh berries and a dollop of Greek
yogurt.
Mid-morning Snack: Protein bar or a handful of almonds.
Lunch: Spinach and feta stuffed mushrooms with a side salad.
Afternoon Snack: Veggie sticks with tzatziki dip.
Dinner: Quinoa-stuffed acorn squash with roasted Brussels sprouts.

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