Healthy Menu for 4 Weeks
Week 1:
Monday: Strawberry smoothie with low-fat yogurt and granola. Fresh vegetable salad with grilled chicken breast, tomato, and balsamic vinaigrette dressing.
Tuesday: Whole wheat toast with natural peanut butter and fresh fruit. Grilled fish with sautéed vegetables (zucchini, bell pepper, and onion) and brown rice.
Wednesday: Spinach omelette with whole wheat toast. Grilled chicken with stir-fried vegetables (carrots, mushrooms, and snow peas) and brown rice.
Thursday: Papaya smoothie with low-fat yogurt and granola. Fresh vegetable salad with grilled shrimp, avocado, and balsamic vinaigrette dressing.
Friday: Boiled eggs, whole wheat toast, and fresh fruit slices. Grilled chicken with sautéed carrots and peas and brown rice.
Saturday: Greek yogurt with granola and fresh fruit. Grilled fish with stir-fried vegetables (broccoli, carrots, and onion) and brown rice.
Sunday: Blueberry smoothie with low-fat yogurt and avocado slices. Grilled tofu with stir-fried vegetables (green beans, carrots, and mushrooms) and brown rice.
Week 2:
Monday: Banana smoothie with low-fat yogurt and granola. Lentil soup with whole wheat bread.
Tuesday: Scrambled eggs with spinach and whole wheat toast. Grilled fish with roasted sweet potatoes and green beans.
Wednesday: Greek yogurt with granola and fresh fruit. Grilled chicken with stir-fried vegetables (cabbage, carrots, and onion) and brown rice.
Thursday: Mango smoothie with low-fat yogurt and granola. Fresh vegetable salad with grilled salmon, cucumber, and ginger dressing.
Friday: Boiled eggs, whole wheat toast, and fresh fruit slices. Grilled chicken with sautéed mushrooms and brown rice.
Saturday: Yogurt parfait with granola and mixed berries. Grilled fish with stir-fried vegetables (zucchini, carrots, and bell pepper) and brown rice.
Sunday: Mixed berry smoothie with low-fat yogurt and granola. Grilled tofu with roasted sweet potatoes and green beans.
Week 3:
Monday: Orange smoothie with low-fat yogurt and granola. Grilled chicken with sautéed kale and brown rice.
Tuesday: Whole wheat toast with almond butter and fresh fruit. Grilled fish with stir-fried vegetables (carrots, mushrooms, and bell pepper) and brown rice.
Wednesday: Greek yogurt with granola and fresh fruit. Grilled chicken with stir-fried vegetables (bok choy, snow peas, and onion) and brown rice.
Thursday: Pineapple smoothie with low-fat yogurt and granola. Fresh vegetable salad with grilled shrimp, mango, and lime dressing.
Friday: Boiled eggs, whole wheat toast, and fresh fruit slices. Grilled chicken with sautéed zucchini and brown rice.
Saturday: Yogurt parfait with granola and mixed berries. Grilled fish with stir-fried vegetables (cabbage, carrots, and onion) and brown rice.
Sunday: Green smoothie with low-fat yogurt and avocado slices. Grilled tofu with stir-fried vegetables (broccoli, carrots, and mushroom) and brown rice.
Week 4:
Monday: Strawberry smoothie with low-fat yogurt and granola. Fresh vegetable salad with grilled chicken breast, tomato, and balsamic vinaigrette dressing.
Tuesday: Whole wheat toast with natural peanut butter and fresh fruit. Chicken soup with carrots, potatoes, and spinach.
Wednesday: Spinach omelette with whole wheat toast. Grilled salmon with stir-fried vegetables (green beans
Thursday: Lentil soup with whole wheat bread. Fresh vegetable salad with grilled chicken, mixed greens, tomato, and vinaigrette dressing.
Friday: Boiled eggs, whole wheat toast, and fresh fruit slices. Grilled fish with sautéed carrots and peas and brown rice.
Saturday: Greek yogurt with granola and fresh fruit. Grilled chicken with stir-fried vegetables (broccoli, carrots, and onion) and brown rice.
Sunday: Blueberry smoothie with low-fat yogurt and avocado slices. Grilled tofu with stir-fried vegetables (cabbage, carrots, and mushrooms) and brown rice.
