Dietary Plan for the Entire Year:

Here is a dietary plan for the entire month of January, spanning 5 weeks. It includes snacks and easy, quick recipes based on seasonal fruits and vegetables.

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Week 1

Monday

• Breakfast: Low-fat yogurt with honey and walnuts.
• Snack: An apple.
• Lunch: Kale salad with oranges, walnuts, and Parmesan.
• Snack: Baby carrots.
• Dinner: Oven-baked salmon fillet with sautéed spinach.

Tuesday

• Breakfast: Oat porridge with cooked apples and cinnamon.
• Snack: Almonds.
• Lunch: Lentil and vegetable soup (carrots, celery, onion).
• Snack: Kiwi.
• Dinner: Grilled chicken with steamed broccoli.

Wednesday

• Breakfast: Banana, spinach, and almond milk smoothie.
• Snack: Tangerines.
• Lunch: Fennel, orange, and black olive salad.
• Snack: Sliced cucumbers.
• Dinner: Omelette with spinach and cherry tomatoes.

Thursday

• Breakfast: Toasted whole-grain bread with avocado and a boiled egg.
• Snack: A pear.
• Lunch: Vegetable minestrone.
• Snack: Low-fat yogurt.
• Dinner: Grilled turkey with roasted cauliflower.

Friday

• Breakfast: Apple, kiwi, and spinach smoothie.
• Snack: Walnuts.
• Lunch: Arugula, fennel, and orange salad.
• Snack: Baby carrots.
• Dinner: Baked cod in parchment with vegetables (zucchini, cherry tomatoes).

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Week 2

Monday

• Breakfast: Banana and strawberry smoothie.
• Snack: Almonds.
• Lunch: Spinach, strawberry, and walnut salad.
• Snack: Low-fat yogurt.
• Dinner: Oven-baked sea bass fillet with a side of broccoli.

Tuesday

• Breakfast: Oat porridge with mixed berries.
• Snack: Walnuts.
• Lunch: Vegetable minestrone.
• Snack: Baby carrots.
• Dinner: Grilled chicken with steamed cauliflower.

Wednesday

• Breakfast: Yogurt with muesli and apple.
• Snack: Kiwi.
• Lunch: Fennel, orange, and black olive salad.
• Snack: Sliced cucumbers.
• Dinner: Omelette with spinach and cherry tomatoes.

Thursday

• Breakfast: Toasted whole-grain bread with avocado and a boiled egg.
• Snack: A pear.
• Lunch: Lentil and vegetable soup.
• Snack: Low-fat yogurt.
• Dinner: Grilled turkey with a side of roasted vegetables.

Friday

• Breakfast: Apple, kiwi, and spinach smoothie.
• Snack: Tangerines.
• Lunch: Arugula, fennel, and orange salad.
• Snack: Walnuts.
• Dinner: Baked cod in parchment with zucchini and cherry tomatoes.

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Week 3

Monday

• Breakfast: Banana and spinach smoothie.
• Snack: Almonds.
• Lunch: Kale salad with oranges and walnuts.
• Snack: Baby carrots.
• Dinner: Oven-baked salmon fillet with sautéed spinach.

Tuesday

• Breakfast: Oat porridge with cooked apples.
• Snack: Walnuts.
• Lunch: Lentil and vegetable soup.
• Snack: Kiwi.
• Dinner: Grilled chicken with steamed broccoli.

Wednesday

• Breakfast: Banana and almond milk smoothie.
• Snack: Tangerines.
• Lunch: Fennel, orange, and black olive salad.
• Snack: Sliced cucumbers.
• Dinner: Omelette with spinach and cherry tomatoes.

Thursday

• Breakfast: Toasted whole-grain bread with avocado and a boiled egg.
• Snack: A pear.
• Lunch: Vegetable minestrone.
• Snack: Low-fat yogurt.
• Dinner: Grilled turkey with roasted cauliflower.

Friday

• Breakfast: Apple, kiwi, and spinach smoothie.
• Snack: Walnuts.
• Lunch: Arugula, fennel, and orange salad.
• Snack: Baby carrots.
• Dinner: Baked cod in parchment with vegetables.

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Week 4

Monday

• Breakfast: Banana and spinach smoothie.
• Snack: Almonds.
• Lunch: Kale salad with oranges and walnuts.
• Snack: Baby carrots.
• Dinner: Oven-baked salmon fillet with sautéed spinach.

Tuesday

• Breakfast: Oat porridge with cooked apples.
• Snack: Walnuts.
• Lunch: Lentil and vegetable soup.
• Snack: Kiwi.
• Dinner: Grilled chicken with steamed broccoli.

Wednesday

• Breakfast: Banana and almond milk smoothie.
• Snack: Tangerines.
• Lunch: Fennel, orange, and black olive salad.
• Snack: Sliced cucumbers.
• Dinner: Omelette with spinach and cherry tomatoes.

Thursday

• Breakfast: Toasted whole-grain bread with avocado and a boiled egg.
• Snack: A pear.
• Lunch: Vegetable minestrone.
• Snack: Low-fat yogurt.
• Dinner: Grilled turkey with roasted cauliflower.

Friday

• Breakfast: Apple, kiwi, and spinach smoothie.
• Snack: Walnuts.
• Lunch: Arugula, fennel, and orange salad.
• Snack: Baby carrots.
• Dinner: Baked cod in parchment with zucchini and cherry tomatoes.

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Week 5

Monday

• Breakfast: Banana and spinach smoothie.
• Snack: Almonds.
• Lunch: Kale salad with oranges and walnuts.
• Snack: Baby carrots.
• Dinner: Oven-baked salmon fillet with sautéed spinach.

Tuesday

• Breakfast: Oat porridge with cooked apples.
• Snack: Walnuts.
• Lunch: Lentil and vegetable soup.
• Snack: Kiwi.
• Dinner: Grilled chicken with steamed broccoli.

Wednesday

• Breakfast: Banana and almond milk smoothie.
• Snack: Tangerines.
• Lunch: Fennel, orange, and black olive salad.
• Snack: Sliced cucumbers.
• Dinner: Omelette with spinach and cherry tomatoes.

Thursday

• Breakfast: Toasted whole-grain bread with avocado and a boiled egg.
• Snack: A pear.
• Lunch: Vegetable minestrone.
• Snack: Low-fat yogurt.
• Dinner: Grilled turkey with roasted cauliflower.

Friday

• Breakfast: Apple, kiwi, and spinach smoothie.
• Snack: Walnuts.
• Lunch: Arugula, fennel, and orange salad.
• Snack: Baby carrots.
• Dinner: Baked cod in parchment with zucchini and cherry tomatoes.

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Easy and Quick Recipes

Kale Salad with Oranges

• Ingredients: Kale, oranges, walnuts, Parmesan, olive oil, salt, and pepper.
• Preparation: Wash and chop the kale; peel and slice the oranges. Mix with walnuts and grated Parmesan. Season with olive oil, salt, and pepper.

Lentil and Vegetable Soup

• Ingredients: Lentils, carrots, celery, onion, garlic, canned tomatoes, vegetable broth, salt, and pepper.
• Preparation: Sauté onion, garlic, carrots, and celery in olive oil. Add lentils and canned tomatoes, cover with vegetable broth, and cook until the lentils are tender.

Oven-Baked Salmon Fillet with Spinach

• Ingredients: Salmon fillets, fresh spinach, olive oil, lemon, salt, and pepper.
• Preparation: Season the salmon with olive oil, lemon, salt, and pepper. Bake in the oven at 180°C (356°F) for 15-20 minutes. Sauté the spinach in a pan with a drizzle of olive oil and serve with the salmon.

This dietary plan is balanced and varies week by week, including seasonal fruits and vegetables to ensure freshness and optimal nutrients.

Diet Meal Plan for February

Here is a dietary meal plan for the month of February: 

A structured 4-week meal plan with breakfasts, lunches, dinners, and snacks using seasonal fruits and vegetables. The recipes are simple and quick to prepare.

Week 1

Monday

• Breakfast: Oatmeal with almond milk, blueberries, and walnuts
• Snack: Apple
• Lunch: Spinach salad with oranges, walnuts, and feta
• Snack: Raw carrots
• Dinner: Lentil and kale soup

Tuesday

• Breakfast: Greek yogurt with honey and walnuts
• Snack: Orange
• Lunch: Quinoa with broccoli, chickpeas, and sunflower seeds
• Snack: Almonds
• Dinner: Baked salmon with Brussels sprouts

Wednesday

• Breakfast: Spinach, banana, and almond milk smoothie
• Snack: Kiwi
• Lunch: Red cabbage salad with apple and pumpkin seeds
• Snack: Celery with hummus
• Dinner: Grilled chicken breast with roasted pumpkin

Thursday

• Breakfast: Whole grain toast with avocado and cherry tomatoes
• Snack: Mandarin
• Lunch: Pumpkin and carrot soup
• Snack: Walnuts
• Dinner: Baked sea bream with Swiss chard

Friday

• Breakfast: Apple, banana, and spinach smoothie
• Snack: Pear
• Lunch: Arugula salad with pear, walnuts, and parmesan
• Snack: Raw carrots
• Dinner: Grilled tofu with kale

Saturday

• Breakfast: Whole wheat pancakes with honey and mixed berries
• Snack: Apple
• Lunch: Quinoa salad with spinach, oranges, and pumpkin seeds
• Snack: Almonds
• Dinner: Chicken curry with brown rice and broccoli

Sunday

• Breakfast: Scrambled eggs with spinach and whole grain toast
• Snack: Orange
• Lunch: Seasonal vegetable soup
• Snack: Kiwi
• Dinner: Baked cod fillet with Brussels sprouts

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Week 2

(With small variations using seasonal ingredients)

Monday

• Breakfast: Chia pudding with almond milk and raspberries
• Snack: Pear
• Lunch: Lentil and carrot salad with cumin dressing
• Snack: Raw walnuts
• Dinner: Grilled trout with steamed broccoli

Tuesday

• Breakfast: Greek yogurt with granola and blueberries
• Snack: Orange
• Lunch: Barley and vegetable soup
• Snack: Celery with hummus
• Dinner: Baked chicken with roasted pumpkin

Wednesday

• Breakfast: Smoothie with banana, almond milk, and cinnamon
• Snack: Kiwi
• Lunch: Cabbage slaw with apples and sunflower seeds
• Snack: Roasted almonds
• Dinner: Lentil and spinach stew

Thursday

• Breakfast: Whole wheat toast with peanut butter and banana slices
• Snack: Mandarin
• Lunch: Quinoa with roasted Brussels sprouts and feta
• Snack: Raw carrots
• Dinner: Baked mackerel with Swiss chard

Friday

• Breakfast: Scrambled eggs with avocado and whole grain bread
• Snack: Apple
• Lunch: Chickpea and spinach salad
• Snack: Walnuts
• Dinner: Stir-fried tofu with vegetables

Saturday

• Breakfast: Whole wheat pancakes with almond butter and strawberries
• Snack: Orange
• Lunch: Brown rice with grilled zucchini and chickpeas
• Snack: Almonds
• Dinner: Grilled salmon with kale salad

Sunday

• Breakfast: Smoothie bowl with mixed berries and coconut flakes
• Snack: Kiwi
• Lunch: Lentil soup with croutons
• Snack: Apple
• Dinner: Roasted turkey breast with steamed carrots

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Week 3

(Adjusting flavors and ingredients for variety)

Monday

• Breakfast: Oatmeal with dates and cinnamon
• Snack: Pear
• Lunch: Spinach and lentil salad with tahini dressing
• Snack: Celery with almond butter
• Dinner: Baked cod with roasted fennel

Tuesday

• Breakfast: Greek yogurt with figs and flaxseeds
• Snack: Apple
• Lunch: Chickpea and roasted pepper salad
• Snack: Raw carrots
• Dinner: Grilled chicken with sautéed spinach

Wednesday

• Breakfast: Chia pudding with coconut milk and blueberries
• Snack: Orange
• Lunch: Red cabbage slaw with pumpkin seeds
• Snack: Walnuts
• Dinner: Baked trout with roasted vegetables

Thursday

• Breakfast: Whole wheat toast with ricotta and honey
• Snack: Kiwi
• Lunch: Brown rice with broccoli and chickpeas
• Snack: Almonds
• Dinner: Lentil soup with whole wheat croutons

Friday

• Breakfast: Banana and almond butter smoothie
• Snack: Mandarin
• Lunch: Quinoa salad with oranges and spinach
• Snack: Celery with hummus
• Dinner: Grilled tofu with steamed kale

Saturday

• Breakfast: Scrambled eggs with whole grain bread
• Snack: Pear
• Lunch: Barley and vegetable soup
• Snack: Walnuts
• Dinner: Baked salmon with roasted Brussels sprouts

Sunday

• Breakfast: Whole wheat pancakes with yogurt and berries
• Snack: Apple
• Lunch: Chickpea and arugula salad
• Snack: Almonds
• Dinner: Grilled turkey breast with roasted carrots

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Week 4

(A mix of previous weeks' meals with new ingredient variations)

Monday

• Breakfast: Smoothie with banana, spinach, and almond milk
• Snack: Kiwi
• Lunch: Lentil and roasted vegetable salad
• Snack: Almonds
• Dinner: Baked mackerel with steamed broccoli

Tuesday

• Breakfast: Oatmeal with apple and walnuts
• Snack: Orange
• Lunch: Chickpea and pumpkin salad
• Snack: Raw carrots
• Dinner: Grilled chicken with quinoa and kale

Wednesday

• Breakfast: Greek yogurt with honey and flaxseeds
• Snack: Pear
• Lunch: Barley and red cabbage slaw
• Snack: Celery with hummus
• Dinner: Baked salmon with roasted carrots

Thursday

• Breakfast: Whole wheat toast with avocado and boiled egg
• Snack: Apple
• Lunch: Brown rice with chickpeas and Brussels sprouts
• Snack: Walnuts
• Dinner: Lentil and spinach stew

Friday

• Breakfast: Scrambled eggs with spinach and whole grain bread
• Snack: Kiwi
• Lunch: Quinoa salad with pumpkin seeds and arugula
• Snack: Almonds
• Dinner: Grilled tofu with steamed kale

Saturday

• Breakfast: Smoothie bowl with banana and coconut flakes
• Snack: Orange
• Lunch: Roasted vegetable soup
• Snack: Walnuts
• Dinner: Baked cod with Brussels sprouts

Sunday

• Breakfast: Whole wheat pancakes with honey and mixed berries
• Snack: Apple
• Lunch: Lentil and spinach salad
• Snack: Almonds
• Dinner: Roasted turkey breast with sautéed carrots

This meal plan provides balanced, nutritious meals while making use of seasonal produce.

March Diet Meal Plan

A healthy and balanced meal plan for March, divided into 5 weeks. It includes seasonal fruits and vegetables, easy and quick recipes, and healthy snacks.

Week 1

Monday

• Breakfast: Greek yogurt with honey and strawberries.
• Snack: An apple.
• Lunch: Spinach salad with oranges, walnuts, and goat cheese.
• Snack: Raw carrots with hummus.
• Dinner: Oven-baked salmon fillet with asparagus and roasted sweet potatoes.

Tuesday

• Breakfast: Smoothie with banana, kiwi, and spinach.
• Snack: Almonds.
• Lunch: Chickpea and kale soup.
• Snack: A pear.
• Dinner: Grilled chicken with steamed broccoli and quinoa.

Wednesday

• Breakfast: Oat porridge with mixed berries.
• Snack: A yogurt.
• Lunch: Quinoa salad with mixed vegetables and chickpeas.
• Snack: Dried fruit.
• Dinner: Asparagus and mushroom frittata with green salad.

Thursday

• Breakfast: Whole wheat pancakes with honey and fruit.
• Snack: An apple.
• Lunch: Chicken salad with avocado, lettuce, and cherry tomatoes.
• Snack: Raw carrots.
• Dinner: Baked cod with potatoes and mixed vegetables.

Friday

• Breakfast: Whole wheat toast with avocado and poached egg.
• Snack: Almonds.
• Lunch: Seasonal vegetable minestrone.
• Snack: A pear.
• Dinner: Oven-roasted turkey with pumpkin and sautéed spinach.

Week 2

Monday

• Breakfast: Greek yogurt with granola and strawberries.
• Snack: An apple.
• Lunch: Farro salad with grilled vegetables and feta cheese.
• Snack: Dried fruit.
• Dinner: Sea bass fillet with zucchini and carrots.

Tuesday

• Breakfast: Smoothie with orange, carrot, and ginger.
• Snack: Almonds.
• Lunch: Lentil and spinach soup.
• Snack: A yogurt.
• Dinner: Curry chicken with brown rice and mixed vegetables.

Wednesday

• Breakfast: Oat porridge with apple and cinnamon.
• Snack: A pear.
• Lunch: Arugula salad with pears, walnuts, and Parmesan cheese.
• Snack: Raw carrots.
• Dinner: Omelet with spinach, mushrooms, and cheese.

Thursday

• Breakfast: Smoothie bowl with strawberries, banana, and spinach.
• Snack: Dried fruit.
• Lunch: Cabbage salad with carrots, apples, and almonds.
• Snack: An apple.
• Dinner: Grilled salmon with sweet potatoes and broccoli.

Friday

• Breakfast: Whole wheat toast with hummus and avocado.
• Snack: Almonds.
• Lunch: Carrot and ginger soup.
• Snack: A pear.
• Dinner: Beef steak with zucchini and baked potatoes.

Week 3

Monday

• Breakfast: Greek yogurt with honey and granola.
• Snack: An apple.
• Lunch: Barley salad with cherry tomatoes, cucumbers, and feta cheese.
• Snack: Dried fruit.
• Dinner: Swordfish fillet with asparagus and roasted sweet potatoes.

Tuesday

• Breakfast: Smoothie with banana, spinach, and almond milk.
• Snack: Almonds.
• Lunch: Mixed vegetable soup.
• Snack: A yogurt.
• Dinner: Grilled chicken with red cabbage and carrot salad.

Wednesday

• Breakfast: Oat porridge with mixed berries.
• Snack: A pear.
• Lunch: Chickpea salad with tomatoes, cucumbers, and olives.
• Snack: Raw carrots.
• Dinner: Frittata with spinach and mushrooms, green salad.

Thursday

• Breakfast: Whole wheat pancakes with maple syrup and strawberries.
• Snack: An apple.
• Lunch: Brown rice salad with grilled vegetables.
• Snack: Dried fruit.
• Dinner: Baked tuna with zucchini and tomatoes.

Friday

• Breakfast: Whole wheat toast with boiled egg and avocado.
• Snack: Almonds.
• Lunch: Seasonal vegetable minestrone.
• Snack: A pear.
• Dinner: Oven-roasted chicken with sweet potatoes and broccoli.

Week 4

Monday

• Breakfast: Greek yogurt with honey and mixed berries.
• Snack: An apple.
• Lunch: Farro salad with mixed vegetables and tuna.
• Snack: Dried fruit.
• Dinner: Cod fillet with spinach and sweet potatoes.

Tuesday

• Breakfast: Smoothie with banana, orange, and ginger.
• Snack: Almonds.
• Lunch: Lentil and vegetable soup.
• Snack: A yogurt.
• Dinner: Curry chicken with basmati rice and mixed vegetables.

Wednesday

• Breakfast: Oat porridge with apple and cinnamon.
• Snack: A pear.
• Lunch: Arugula salad with pears, walnuts, and goat cheese.
• Snack: Raw carrots.
• Dinner: Omelet with spinach and mushrooms, green salad.

Thursday

• Breakfast: Smoothie bowl with strawberries, banana, and spinach.
• Snack: Dried fruit.
• Lunch: Kale salad with carrots, apples, and almonds.
• Snack: An apple.
• Dinner: Baked salmon with sweet potatoes and broccoli.

Friday

• Breakfast: Whole wheat toast with hummus and avocado.
• Snack: Almonds.
• Lunch: Carrot and ginger soup.
• Snack: A pear.
• Dinner: Beef steak with zucchini and baked potatoes.

Week 5

Monday

• Breakfast: Greek yogurt with honey and granola.
• Snack: An apple.
• Lunch: Barley salad with cherry tomatoes, cucumbers, and feta cheese.
• Snack: Dried fruit.
• Dinner: Swordfish fillet with asparagus and roasted sweet potatoes.

Tuesday

• Breakfast: Smoothie with banana, spinach, and almond milk.
• Snack: Almonds.
• Lunch: Mixed vegetable soup.
• Snack: A yogurt.
• Dinner: Grilled chicken with red cabbage and carrot salad.

Wednesday

• Breakfast: Oat porridge with mixed berries.
• Snack: A pear.
• Lunch: Chickpea salad with tomatoes, cucumbers, and olives.
• Snack: Raw carrots.
• Dinner: Frittata with spinach and mushrooms, green salad.

Thursday

• Breakfast: Whole wheat pancakes with maple syrup and strawberries.
• Snack: An apple.
• Lunch: Brown rice salad with grilled vegetables.
• Snack: Dried fruit.
• Dinner: Baked tuna with zucchini and tomatoes.

Friday

• Breakfast: Whole wheat toast with boiled egg and avocado.
• Snack: Almonds.
• Lunch: Seasonal vegetable minestrone.
• Snack: A pear.
• Dinner: Oven-roasted chicken with sweet potatoes and broccoli.

Enjoy your meals! 🍽️😊

Dietary Meal Plan for April:

Divided into 5 weeks, with easy and quick recipes using seasonal fruits and vegetables.

Week 1

Monday:

• Breakfast: Low-fat yogurt with fresh strawberries and chia seeds
• Snack: An apple
• Lunch: Spinach, arugula, orange, and walnut salad with lemon vinaigrette
• Snack: Baby carrots
• Dinner: Oven-baked salmon fillet with asparagus and roasted sweet potatoes

Tuesday:

• Breakfast: Green smoothie with spinach, banana, almond milk, and a teaspoon of honey
• Snack: Strawberries
• Lunch: Couscous with chickpeas, cherry tomatoes, cucumbers, and parsley
• Snack: Celery sticks with hummus
• Dinner: Omelette with zucchini and onions

Wednesday:

• Breakfast: Oat porridge with blueberries and almonds
• Snack: A pear
• Lunch: Quinoa salad with avocado, cherry tomatoes, and spinach
• Snack: A peach
• Dinner: Grilled chicken breast with a side of sautéed Swiss chard

Thursday:

• Breakfast: Egg white frittata with spinach and mushrooms
• Snack: An apple
• Lunch: Mixed salad with carrots, beets, arugula, and feta
• Snack: Strawberries
• Dinner: Lentil soup with carrots and celery

Friday:

• Breakfast: Strawberry-banana smoothie with almond milk
• Snack: Baby carrots
• Lunch: Brown rice salad with bell peppers, corn, and tuna
• Snack: A pear
• Dinner: Oven-baked sea bass with a side of lemon-seasoned spinach

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Week 2

Monday:

• Breakfast: Greek yogurt with blueberries and honey
• Snack: A peach
• Lunch: Farro salad with cherry tomatoes, cucumbers, and arugula
• Snack: Celery sticks with hummus
• Dinner: Chicken curry with a side of zucchini and bell peppers

Tuesday:

• Breakfast: Green smoothie with spinach, kiwi, apple, and coconut water
• Snack: An apple
• Lunch: Tuna salad with corn, red kidney beans, and bell peppers
• Snack: Strawberries
• Dinner: Whole wheat pasta with broccoli and ricotta

Wednesday:

• Breakfast: Oat porridge with strawberries and flaxseeds
• Snack: A pear
• Lunch: Quinoa salad with avocado, cherry tomatoes, and spinach
• Snack: Baby carrots
• Dinner: Oven-baked salmon fillet with asparagus and roasted sweet potatoes

Thursday:

• Breakfast: Egg white frittata with spinach and onions
• Snack: Strawberries
• Lunch: Brown rice salad with bell peppers, corn, and tuna
• Snack: An apple
• Dinner: Vegetable soup with carrots, zucchini, and celery

Friday:

• Breakfast: Banana-strawberry smoothie with almond milk
• Snack: Baby carrots
• Lunch: Farro salad with cherry tomatoes, cucumbers, and arugula
• Snack: A peach
• Dinner: Grilled chicken breast with a side of sautéed Swiss chard

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Week 3

Monday:

• Breakfast: Greek yogurt with blueberries and chia seeds
• Snack: A pear
• Lunch: Couscous salad with chickpeas, cherry tomatoes, and cucumbers
• Snack: Celery sticks with hummus
• Dinner: Chicken curry with a side of zucchini and bell peppers

Tuesday:

• Breakfast: Green smoothie with spinach, kiwi, apple, and coconut water
• Snack: Strawberries
• Lunch: Tuna salad with corn, red kidney beans, and bell peppers
• Snack: An apple
• Dinner: Whole wheat pasta with broccoli and ricotta

Wednesday:

• Breakfast: Oat porridge with strawberries and flaxseeds
• Snack: Baby carrots
• Lunch: Quinoa salad with avocado, cherry tomatoes, and spinach
• Snack: A pear
• Dinner: Oven-baked salmon fillet with asparagus and roasted sweet potatoes

Thursday:

• Breakfast: Egg white frittata with spinach and onions
• Snack: An apple
• Lunch: Brown rice salad with bell peppers, corn, and tuna
• Snack: Strawberries
• Dinner: Vegetable soup with carrots, zucchini, and celery

Friday:

• Breakfast: Banana-strawberry smoothie with almond milk
• Snack: Baby carrots
• Lunch: Farro salad with cherry tomatoes, cucumbers, and arugula
• Snack: A peach
• Dinner: Grilled chicken breast with a side of sautéed Swiss chard

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Week 4

Monday:

• Breakfast: Greek yogurt with blueberries and honey
• Snack: A peach
• Lunch: Farro salad with cherry tomatoes, cucumbers, and arugula
• Snack: Celery sticks with hummus
• Dinner: Chicken curry with a side of zucchini and bell peppers

Tuesday:

• Breakfast: Green smoothie with spinach, kiwi, apple, and coconut water
• Snack: An apple
• Lunch: Tuna salad with corn, red kidney beans, and bell peppers
• Snack: Strawberries
• Dinner: Whole wheat pasta with broccoli and ricotta

Wednesday:

• Breakfast: Oat porridge with strawberries and flaxseeds
• Snack: A pear
• Lunch: Quinoa salad with avocado, cherry tomatoes, and spinach
• Snack: Baby carrots
• Dinner: Oven-baked salmon fillet with asparagus and roasted sweet potatoes

Thursday:

• Breakfast: Egg white frittata with spinach and onions
• Snack: Strawberries
• Lunch: Brown rice salad with bell peppers, corn, and tuna
• Snack: An apple
• Dinner: Vegetable soup with carrots, zucchini, and celery

Friday:

• Breakfast: Banana-strawberry smoothie with almond milk
• Snack: Baby carrots
• Lunch: Farro salad with cherry tomatoes, cucumbers, and arugula
• Snack: A peach
• Dinner: Grilled chicken breast with a side of sautéed Swiss chard

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Week 5

Monday:

• Breakfast: Greek yogurt with blueberries and chia seeds
• Snack: A pear
• Lunch: Couscous salad with chickpeas, cherry tomatoes, and cucumbers
• Snack: Celery sticks with hummus
• Dinner: Chicken curry with a side of zucchini and bell peppers

Tuesday:

• Breakfast: Green smoothie with spinach, kiwi, apple, and coconut water
• Snack: Strawberries
• Lunch: Tuna salad with corn, red kidney beans, and bell peppers
• Snack: An apple
• Dinner: Whole wheat pasta with broccoli and ricotta

Wednesday:

• Breakfast: Oat porridge with strawberries and flaxseeds
• Snack: Baby carrots
• Lunch: Quinoa salad with avocado, cherry tomatoes, and spinach
• Snack: A pear
• Dinner: Oven-baked salmon fillet with asparagus and roasted sweet potatoes

Thursday:

• Breakfast: Egg white frittata with spinach and onions
• Snack: An apple
• Lunch: Brown rice salad with bell peppers, corn, and tuna
• Snack: Strawberries
• Dinner: Vegetable soup with carrots, zucchini, and celery

Friday:

• Breakfast: Banana-strawberry smoothie with almond milk
• Snack: Baby carrots
• Lunch: Farro salad with cherry tomatoes, cucumbers, and arugula
• Snack: A peach
• Dinner: Grilled chicken breast with a side of sautéed Swiss chard

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Easy Recipes

• Green Smoothie: Blend together spinach, banana, almond milk, and a teaspoon of honey.
• Farro Salad: Cook farro, mix with cherry tomatoes, cucumbers, and arugula, then dress with olive oil and lemon juice.
• Chicken Curry: Sauté chicken cubes with onions, add curry powder, coconut milk, and your choice of vegetables (such as zucchini and bell peppers).

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Tips

• Choose seasonal fruits and vegetables to maximize nutrients and flavor.
• Prefer light cooking methods such as grilling, steaming, or baking.
• Stay hydrated by drinking water and unsweetened herbal teas throughout the day.

Enjoy your meal plan and happy dieting!

Dietary meal plan for the month of May:

Divided into 5 weeks. Each week includes breakfast, lunch, dinner, and one snack, with easy and quick recipes that make use of seasonal fruits and vegetables.

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Week 1

Monday

• Breakfast: Strawberry and spinach smoothie.
• Lunch: Arugula salad with avocado and cherry tomatoes.
• Dinner: Asparagus soup.
• Snack: Apple.

Tuesday

• Breakfast: Porridge with strawberries and honey.
• Lunch: Lettuce wrap with turkey, tomatoes, and avocado.
• Dinner: Zucchini omelette.
• Snack: Strawberries.

Wednesday

• Breakfast: Yogurt with strawberries and walnuts.
• Lunch: Farro salad with asparagus and carrots.
• Dinner: Grilled chicken with a side of sautéed spinach.
• Snack: Baby carrots.

Thursday

• Breakfast: Banana and spinach smoothie.
• Lunch: Arugula salad with pear and walnuts.
• Dinner: Oven-baked salmon with a side of asparagus.
• Snack: Pear.

Friday

• Breakfast: Strawberry and banana smoothie.
• Lunch: Couscous with seasonal vegetables (zucchini, bell peppers, carrots).
• Dinner: Asparagus omelette.
• Snack: Strawberries.

---

Week 2

Monday

• Breakfast: Strawberry and banana smoothie.
• Lunch: Arugula salad with strawberries and almonds.
• Dinner: Zucchini soup.
• Snack: Baby carrots.

Tuesday

• Breakfast: Yogurt with honey and strawberries.
• Lunch: Chicken salad with avocado and tomatoes.
• Dinner: Grilled chicken with a side of asparagus.
• Snack: Kiwi.

Wednesday

• Breakfast: Spinach, banana, and honey smoothie.
• Lunch: Couscous with seasonal vegetables (bell peppers, zucchini, carrots).
• Dinner: Zucchini omelette.
• Snack: Pear.

Thursday

• Breakfast: Porridge with strawberries and walnuts.
• Lunch: Farro salad with asparagus and carrots.
• Dinner: Oven-baked salmon with a side of sautéed spinach.
• Snack: Strawberries.

Friday

• Breakfast: Strawberry and spinach smoothie.
• Lunch: Lettuce wrap with turkey, avocado, and tomatoes.
• Dinner: Vegetable minestrone.
• Snack: Apple.

---

Week 3

Monday

• Breakfast: Strawberry and spinach smoothie.
• Lunch: Arugula salad with avocado and cherry tomatoes.
• Dinner: Zucchini soup.
• Snack: Apple.

Tuesday

• Breakfast: Porridge with strawberries and honey.
• Lunch: Lettuce wrap with turkey, tomatoes, and avocado.
• Dinner: Asparagus omelette.
• Snack: Strawberries.

Wednesday

• Breakfast: Yogurt with strawberries and walnuts.
• Lunch: Farro salad with asparagus and carrots.
• Dinner: Grilled chicken with a side of sautéed spinach.
• Snack: Baby carrots.

Thursday

• Breakfast: Banana and spinach smoothie.
• Lunch: Arugula salad with pear and walnuts.
• Dinner: Oven-baked salmon with a side of asparagus.
• Snack: Pear.

Friday

• Breakfast: Strawberry and banana smoothie.
• Lunch: Couscous with seasonal vegetables (zucchini, bell peppers, carrots).
• Dinner: Zucchini omelette.
• Snack: Strawberries.

---

Week 4

Monday

• Breakfast: Strawberry and banana smoothie.
• Lunch: Arugula salad with strawberries and almonds.
• Dinner: Zucchini soup.
• Snack: Baby carrots.

Tuesday

• Breakfast: Yogurt with honey and strawberries.
• Lunch: Chicken salad with avocado and tomatoes.
• Dinner: Grilled chicken with a side of asparagus.
• Snack: Kiwi.

Wednesday

• Breakfast: Spinach, banana, and honey smoothie.
• Lunch: Couscous with seasonal vegetables (bell peppers, zucchini, carrots).
• Dinner: Zucchini omelette.
• Snack: Pear.

Thursday

• Breakfast: Porridge with strawberries and walnuts.
• Lunch: Farro salad with asparagus and carrots.
• Dinner: Oven-baked salmon with a side of sautéed spinach.
• Snack: Strawberries.

Friday

• Breakfast: Strawberry and spinach smoothie.
• Lunch: Lettuce wrap with turkey, avocado, and tomatoes.
• Dinner: Vegetable minestrone.
• Snack: Apple.

---

Week 5

Monday

• Breakfast: Strawberry and spinach smoothie.
• Lunch: Arugula salad with avocado and cherry tomatoes.
• Dinner: Zucchini soup.
• Snack: Apple.

Tuesday

• Breakfast: Porridge with strawberries and honey.
• Lunch: Lettuce wrap with turkey, tomatoes, and avocado.
• Dinner: Asparagus omelette.
• Snack: Strawberries.

Wednesday

• Breakfast: Yogurt with strawberries and walnuts.
• Lunch: Farro salad with asparagus and carrots.
• Dinner: Grilled chicken with a side of sautéed spinach.
• Snack: Baby carrots.

Thursday

• Breakfast: Banana and spinach smoothie.
• Lunch: Arugula salad with pear and walnuts.
• Dinner: Oven-baked salmon with a side of asparagus.
• Snack: Pear.

Friday

• Breakfast: Strawberry and banana smoothie.
• Lunch: Couscous with seasonal vegetables (zucchini, bell peppers, carrots).
• Dinner: Zucchini omelette.
• Snack: Strawberries.

---

Easy and Quick Recipes

Strawberry and Spinach Smoothie

• Ingredients: 1 cup of strawberries, 1 cup of spinach, 1 banana, 1 cup of almond milk.
• Instructions: Blend all the ingredients until you obtain a smooth consistency.

Arugula and Avocado Salad

• Ingredients: Arugula, 1 avocado, cherry tomatoes, lemon juice, olive oil, salt.
• Instructions: Mix all the ingredients and season with lemon juice, olive oil, and a pinch of salt.

Asparagus Soup

• Ingredients: Asparagus, 1 potato, 1 onion, vegetable broth, olive oil, salt.
• Instructions: Sauté the onion in olive oil, add chopped asparagus and potato. Cover with vegetable broth and cook until the vegetables are soft. Blend the soup and adjust the salt.

Zucchini Omelette

• Ingredients: 2 zucchinis, 4 eggs, salt, pepper, olive oil.
• Instructions: Sauté the zucchinis in a pan with a drizzle of olive oil. Beat the eggs with salt and pepper, mix in the zucchinis, and cook until golden.

Enjoy your meals!

Here’s a dietary meal plan for the month of June: 

Divided into 5 weeks, featuring easy and quick recipes that use seasonal fruits and vegetables.

---

Week 1

Monday

• Breakfast: Strawberry and banana smoothie
• Lunch: Salad of tomatoes, cucumbers, red onion, and basil dressed with olive oil and balsamic vinegar
• Dinner: Grilled fish fillet with a side of sautéed zucchini

Tuesday

• Breakfast: Greek yogurt with honey and fresh apricots
• Lunch: Whole wheat pasta with arugula pesto and cherry tomatoes
• Dinner: Asparagus and spinach omelette with a mixed salad

Wednesday

• Breakfast: Porridge with diced peaches and chia seeds
• Lunch: Grilled chicken salad with lettuce, carrots, bell peppers, and cucumbers
• Dinner: Creamy zucchini soup with whole wheat croutons

Thursday

• Breakfast: Blueberry, banana, and almond milk smoothie
• Lunch: Couscous with grilled vegetables (eggplant, zucchini, bell peppers) and chickpeas
• Dinner: Baked salmon with a side of sautéed spinach

Friday

• Breakfast: Toasted whole grain bread with avocado and cherry tomatoes
• Lunch: Quinoa salad with avocado, corn, cherry tomatoes, and black beans
• Dinner: Chicken skewers with bell peppers and onions, served with a mixed salad

---

Week 2

Monday

• Breakfast: Peach and orange smoothie
• Lunch: Farro salad with seasonal vegetables (tomatoes, cucumbers, bell peppers) and feta cheese
• Dinner: Eggplant gratin with mozzarella and tomato

Tuesday

• Breakfast: Greek yogurt with blueberries and granola
• Lunch: Brown rice salad with shrimp, avocado, and mango
• Dinner: Grilled chicken breast with a side of steamed broccoli

Wednesday

• Breakfast: Porridge with strawberries and almonds
• Lunch: Chickpea salad with tomatoes, cucumbers, red onion, and parsley
• Dinner: Vegetable ratatouille (eggplant, zucchini, bell peppers, tomatoes) with basmati rice

Thursday

• Breakfast: Banana, strawberry, and spinach smoothie
• Lunch: Whole wheat pasta with fresh tomato and basil
• Dinner: Fish fillet in parchment paper with a side of asparagus

Friday

• Breakfast: Toasted whole grain bread with hummus and roasted bell peppers
• Lunch: Barley salad with grilled vegetables and feta cheese
• Dinner: Grilled turkey with an arugula and cherry tomato salad

---

Week 3

Monday

• Breakfast: Watermelon and mint smoothie
• Lunch: Lentil salad with cucumbers, tomatoes, red onion, and parsley
• Dinner: Oven-baked chicken with a side of steamed carrots and zucchini

Tuesday

• Breakfast: Greek yogurt with fresh apricots and walnuts
• Lunch: Farro salad with tuna, tomatoes, cucumbers, and basil
• Dinner: Tomato soup with whole wheat croutons

Wednesday

• Breakfast: Porridge with peach and flax seeds
• Lunch: Quinoa salad with avocado, cherry tomatoes, arugula, and chickpeas
• Dinner: Vegetable omelette with a mixed salad

Thursday

• Breakfast: Strawberry, banana, and soy milk smoothie
• Lunch: Couscous with grilled vegetables and chickpeas
• Dinner: Oven-baked sea bass with a side of sautéed spinach

Friday

• Breakfast: Toasted whole grain bread with avocado and radishes
• Lunch: Grilled chicken salad with lettuce, carrots, bell peppers, and cucumbers
• Dinner: Turkey skewers with bell peppers and onions, served with a mixed salad

---

Week 4

Monday

• Breakfast: Peach and strawberry smoothie
• Lunch: Farro salad with seasonal vegetables and feta cheese
• Dinner: Zucchini gratin with mozzarella

Tuesday

• Breakfast: Greek yogurt with blueberries and granola
• Lunch: Brown rice salad with shrimp, avocado, and mango
• Dinner: Grilled chicken breast with a side of steamed broccoli

Wednesday

• Breakfast: Porridge with strawberries and almonds
• Lunch: Chickpea salad with tomatoes, cucumbers, red onion, and parsley
• Dinner: Vegetable ratatouille with basmati rice

Thursday

• Breakfast: Banana, strawberry, and spinach smoothie
• Lunch: Whole wheat pasta with fresh tomato and basil
• Dinner: Fish fillet in parchment paper with a side of asparagus

Friday

• Breakfast: Toasted whole grain bread with hummus and roasted bell peppers
• Lunch: Barley salad with grilled vegetables and feta cheese
• Dinner: Grilled turkey with an arugula and cherry tomato salad

---

Week 5

Monday

• Breakfast: Watermelon and mint smoothie
• Lunch: Lentil salad with cucumbers, tomatoes, red onion, and parsley
• Dinner: Oven-baked chicken with a side of steamed carrots and zucchini

Tuesday

• Breakfast: Greek yogurt with fresh apricots and walnuts
• Lunch: Farro salad with tuna, tomatoes, cucumbers, and basil
• Dinner: Tomato soup with whole wheat croutons

Wednesday

• Breakfast: Porridge with peach and flax seeds
• Lunch: Quinoa salad with avocado, cherry tomatoes, arugula, and chickpeas
• Dinner: Vegetable omelette with a mixed salad

Thursday

• Breakfast: Strawberry, banana, and soy milk smoothie
• Lunch: Couscous with grilled vegetables and chickpeas
• Dinner: Oven-baked sea bass with a side of sautéed spinach

Friday

• Breakfast: Toasted whole grain bread with avocado and radishes
• Lunch: Grilled chicken salad with lettuce, carrots, bell peppers, and cucumbers
• Dinner: Turkey skewers with bell peppers and onions, served with a mixed salad

This dietary plan includes a variety of seasonal fruits and vegetables, lean proteins, and whole grains, and is designed to be easy and quick to prepare.

Enjoy your meal!

Dietary meal plan for July: 

Divided into 5 weeks. This plan includes meals and snacks with easy and quick recipes, using seasonal fruits and vegetables.

---

Week 1

Monday

• Breakfast: Strawberry and banana smoothie with Greek yogurt.
• Snack: Sliced apple.
• Lunch: Salad with tomatoes, cucumbers, and feta cheese.
• Snack: Baby carrots with hummus.
• Dinner: Grilled chicken with sautéed zucchini.

Tuesday

• Breakfast: Porridge with fresh peaches and honey.
• Snack: Apricots.
• Lunch: Couscous with seasonal vegetables (bell peppers, zucchini, eggplant).
• Snack: Watermelon smoothie.
• Dinner: Oven-baked salmon with asparagus.

Wednesday

• Breakfast: Whole-grain toast with avocado and egg.
• Snack: Cherries.
• Lunch: Rice salad with tuna, corn, and peas.
• Snack: Peach.
• Dinner: Vegetable frittata (spinach, bell peppers, onions).

Thursday

• Breakfast: Greek yogurt with honey and walnuts.
• Snack: Strawberries.
• Lunch: Whole-grain pasta with cherry tomatoes and basil.
• Snack: Cubed watermelon.
• Dinner: Mixed salad with grilled chicken.

Friday

• Breakfast: Melon and mint smoothie.
• Snack: Blueberries.
• Lunch: Quinoa with grilled vegetables.
• Snack: Baby carrots.
• Dinner: Baked sea bream (orata) in parchment paper with roasted potatoes.

---

Week 2

Monday

• Breakfast: Spinach, banana, and apple smoothie.
• Snack: Strawberries.
• Lunch: Lentil salad with tomatoes and cucumbers.
• Snack: Baby carrots.
• Dinner: Steamed cod with mixed vegetables.

Tuesday

• Breakfast: Greek yogurt with peaches and honey.
• Snack: Cherries.
• Lunch: Quinoa salad with fresh vegetables.
• Snack: Watermelon smoothie.
• Dinner: Grilled chicken with zucchini.

Wednesday

• Breakfast: Whole-grain toast with avocado and tomato.
• Snack: Apricots.
• Lunch: Couscous with chickpeas, bell peppers, and onions.
• Snack: Peach.
• Dinner: Salad with salmon and spinach.

Thursday

• Breakfast: Porridge with strawberries and walnuts.
• Snack: Plums.
• Lunch: Rice salad with tomatoes, cucumbers, and tuna.
• Snack: Cubed watermelon.
• Dinner: Stuffed eggplants with vegetables.

Friday

• Breakfast: Melon and yogurt smoothie.
• Snack: Blueberries.
• Lunch: Farro with grilled vegetables.
• Snack: Baby carrots.
• Dinner: Oven-baked sea bream with potatoes and cherry tomatoes.

---

Week 3

Monday

• Breakfast: Banana and strawberry smoothie.
• Snack: Apple.
• Lunch: Rice salad with fresh vegetables.
• Snack: Baby carrots.
• Dinner: Grilled chicken with zucchini.

Tuesday

• Breakfast: Porridge with fresh peaches.
• Snack: Apricots.
• Lunch: Quinoa with grilled vegetables.
• Snack: Watermelon smoothie.
• Dinner: Oven-baked salmon with asparagus.

Wednesday

• Breakfast: Whole-grain toast with avocado and egg.
• Snack: Cherries.
• Lunch: Lentil salad with tomatoes and cucumbers.
• Snack: Peach.
• Dinner: Vegetable frittata.

Thursday

• Breakfast: Greek yogurt with honey and walnuts.
• Snack: Strawberries.
• Lunch: Whole-grain pasta with cherry tomatoes and basil.
• Snack: Cubed watermelon.
• Dinner: Mixed salad with grilled chicken.

Friday

• Breakfast: Melon and mint smoothie.
• Snack: Blueberries.
• Lunch: Rice salad with tuna, corn, and peas.
• Snack: Baby carrots.
• Dinner: Baked sea bream in parchment paper with roasted potatoes.

---

Week 4

Monday

• Breakfast: Spinach, banana, and apple smoothie.
• Snack: Strawberries.
• Lunch: Lentil salad with tomatoes and cucumbers.
• Snack: Baby carrots.
• Dinner: Steamed cod with mixed vegetables.

Tuesday

• Breakfast: Greek yogurt with peaches and honey.
• Snack: Cherries.
• Lunch: Quinoa salad with fresh vegetables.
• Snack: Watermelon smoothie.
• Dinner: Grilled chicken with zucchini.

Wednesday

• Breakfast: Whole-grain toast with avocado and tomato.
• Snack: Apricots.
• Lunch: Couscous with chickpeas, bell peppers, and onions.
• Snack: Peach.
• Dinner: Salad with salmon and spinach.

Thursday

• Breakfast: Porridge with strawberries and walnuts.
• Snack: Plums.
• Lunch: Rice salad with tomatoes, cucumbers, and tuna.
• Snack: Cubed watermelon.
• Dinner: Stuffed eggplants with vegetables.

Friday

• Breakfast: Melon and yogurt smoothie.
• Snack: Blueberries.
• Lunch: Farro with grilled vegetables.
• Snack: Baby carrots.
• Dinner: Oven-baked sea bream with potatoes and cherry tomatoes.

---

Week 5

Monday

• Breakfast: Banana and strawberry smoothie.
• Snack: Apple.
• Lunch: Rice salad with fresh vegetables.
• Snack: Baby carrots.
• Dinner: Grilled chicken with zucchini.

Tuesday

• Breakfast: Porridge with fresh peaches.
• Snack: Apricots.
• Lunch: Quinoa with grilled vegetables.
• Snack: Watermelon smoothie.
• Dinner: Oven-baked salmon with asparagus.

Wednesday

• Breakfast: Whole-grain toast with avocado and egg.
• Snack: Cherries.
• Lunch: Lentil salad with tomatoes and cucumbers.
• Snack: Peach.
• Dinner: Vegetable frittata.

Thursday

• Breakfast: Greek yogurt with honey and walnuts.
• Snack: Strawberries.
• Lunch: Whole-grain pasta with cherry tomatoes and basil.
• Snack: Cubed watermelon.
• Dinner: Mixed salad with grilled chicken.

Friday

• Breakfast: Melon and mint smoothie.
• Snack: Blueberries.
• Lunch: Rice salad with tuna, corn, and peas.
• Snack: Baby carrots.
• Dinner: Baked sea bream in parchment paper with roasted potatoes.

These recipes are designed to be quick and easy to prepare, using seasonal fruits and vegetables to ensure freshness and flavor.

Enjoy your meals!

Dietary meal plan for the month of August: 

Divided into 5 weeks. Each week includes meals and snacks with easy, quick recipes, using seasonal fruits and vegetables such as tomatoes, zucchinis, eggplants, peppers, cucumbers, peaches, apricots, watermelons, and melons.

---

Week 1

Monday:

• Breakfast: Greek yogurt with honey, walnuts, and sliced peaches
• Snack: Cubed melon
• Lunch: Quinoa salad with tomatoes, cucumbers, peppers, and feta cheese
• Snack: Baby carrots with hummus
• Dinner: Grilled fish fillet with sautéed zucchinis

Tuesday:

• Breakfast: Spinach, banana, apricot, and almond milk smoothie
• Snack: A handful of almonds
• Lunch: Chickpea salad with tomatoes, cucumbers, and arugula
• Snack: Peach
• Dinner: Grilled chicken with tomato and red onion salad

Wednesday:

• Breakfast: Whole grain toast with avocado and scrambled eggs
• Snack: Sliced watermelon
• Lunch: Couscous with grilled vegetables (eggplant, zucchini, peppers)
• Snack: Apricot
• Dinner: Zucchini frittata with a green salad

Thursday:

• Breakfast: Oatmeal with milk, honey, and seasonal fruit (peaches and apricots)
• Snack: Sliced cucumbers with Greek yogurt
• Lunch: Lentil salad with tomatoes, cucumbers, and parsley
• Snack: Cubed melon
• Dinner: Chicken salad with mixed vegetables and avocado

Friday:

• Breakfast: Smoothie bowl with mixed fruit (peaches, melon) and granola
• Snack: A handful of walnuts
• Lunch: Brown rice with stir-fried vegetables and tofu
• Snack: Baby carrots with hummus
• Dinner: Shrimp and vegetable skewers (peppers, zucchinis)

---

Week 2

Monday:

• Breakfast: Spinach, banana, and peach smoothie
• Snack: A handful of almonds
• Lunch: Chickpea salad with tomatoes, cucumbers, and peppers
• Snack: Apricot
• Dinner: Lemon chicken with grilled zucchinis

Tuesday:

• Breakfast: Greek yogurt with honey, walnuts, and cubed melon
• Snack: Baby carrots with hummus
• Lunch: Quinoa with stir-fried vegetables (eggplant, zucchini, peppers)
• Snack: Peach
• Dinner: Tuna salad with tomatoes, cucumbers, and arugula

Wednesday:

• Breakfast: Whole grain toast with avocado and hard-boiled eggs
• Snack: Sliced watermelon
• Lunch: Couscous with chickpeas, tomatoes, cucumbers, and parsley
• Snack: Cubed melon
• Dinner: Vegetable frittata (zucchini, peppers, onion)

Thursday:

• Breakfast: Oatmeal with milk, honey, and seasonal fruit (peaches and apricots)
• Snack: Sliced cucumbers with Greek yogurt
• Lunch: Farro salad with tomatoes, cucumbers, and black olives
• Snack: A handful of walnuts
• Dinner: Chicken and vegetable skewers (peppers, zucchinis)

Friday:

• Breakfast: Smoothie bowl with mixed fruit (peaches, melon) and granola
• Snack: Baby carrots with hummus
• Lunch: Brown rice with stir-fried vegetables and tofu
• Snack: Sliced watermelon
• Dinner: Fish fillet with tomato and red onion salad

---

Week 3

Monday:

• Breakfast: Spinach, banana, and peach smoothie
• Snack: A handful of almonds
• Lunch: Chickpea salad with tomatoes, cucumbers, and peppers
• Snack: Apricot
• Dinner: Lemon chicken with grilled zucchinis

Tuesday:

• Breakfast: Greek yogurt with honey, walnuts, and cubed melon
• Snack: Baby carrots with hummus
• Lunch: Quinoa with stir-fried vegetables (eggplant, zucchini, peppers)
• Snack: Peach
• Dinner: Tuna salad with tomatoes, cucumbers, and arugula

Wednesday:

• Breakfast: Whole grain toast with avocado and hard-boiled eggs
• Snack: Sliced watermelon
• Lunch: Couscous with chickpeas, tomatoes, cucumbers, and parsley
• Snack: Cubed melon
• Dinner: Vegetable frittata (zucchini, peppers, onion)

Thursday:

• Breakfast: Oatmeal with milk, honey, and seasonal fruit (peaches and apricots)
• Snack: Sliced cucumbers with Greek yogurt
• Lunch: Farro salad with tomatoes, cucumbers, and black olives
• Snack: A handful of walnuts
• Dinner: Chicken and vegetable skewers (peppers, zucchinis)

Friday:

• Breakfast: Smoothie bowl with mixed fruit (peaches, melon) and granola
• Snack: Baby carrots with hummus
• Lunch: Brown rice with stir-fried vegetables and tofu
• Snack: Sliced watermelon
• Dinner: Fish fillet with tomato and red onion salad

---

Week 4

Monday:

• Breakfast: Spinach, banana, and peach smoothie
• Snack: A handful of almonds
• Lunch: Chickpea salad with tomatoes, cucumbers, and peppers
• Snack: Apricot
• Dinner: Lemon chicken with grilled zucchinis

Tuesday:

• Breakfast: Greek yogurt with honey, walnuts, and cubed melon
• Snack: Baby carrots with hummus
• Lunch: Quinoa with stir-fried vegetables (eggplant, zucchini, peppers)
• Snack: Peach
• Dinner: Tuna salad with tomatoes, cucumbers, and arugula

Wednesday:

• Breakfast: Whole grain toast with avocado and hard-boiled eggs
• Snack: Sliced watermelon
• Lunch: Couscous with chickpeas, tomatoes, cucumbers, and parsley
• Snack: Cubed melon
• Dinner: Vegetable frittata (zucchini, peppers, onion)

Thursday:

• Breakfast: Oatmeal with milk, honey, and seasonal fruit (peaches and apricots)
• Snack: Sliced cucumbers with Greek yogurt
• Lunch: Farro salad with tomatoes, cucumbers, and black olives
• Snack: A handful of walnuts
• Dinner: Chicken and vegetable skewers (peppers, zucchinis)

Friday:

• Breakfast: Smoothie bowl with mixed fruit (peaches, melon) and granola
• Snack: Baby carrots with hummus
• Lunch: Brown rice with stir-fried vegetables and tofu
• Snack: Sliced watermelon
• Dinner: Fish fillet with tomato and red onion salad

---

Week 5

Monday:

• Breakfast: Spinach, banana, and peach smoothie
• Snack: A handful of almonds
• Lunch: Chickpea salad with tomatoes, cucumbers, and peppers
• Snack: Apricot
• Dinner: Lemon chicken with grilled zucchinis

Tuesday:

• Breakfast: Greek yogurt with honey, walnuts, and cubed melon
• Snack: Baby carrots with hummus
• Lunch: Quinoa with stir-fried vegetables (eggplant, zucchini, peppers)
• Snack: Peach
• Dinner: Tuna salad with tomatoes, cucumbers, and arugula

Wednesday:

• Breakfast: Whole grain toast with avocado and hard-boiled eggs
• Snack: Sliced watermelon
• Lunch: Couscous with chickpeas, tomatoes, cucumbers, and parsley
• Snack: Cubed melon
• Dinner: Vegetable frittata (zucchini, peppers, onion)

Thursday:

• Breakfast: Oatmeal with milk, honey, and seasonal fruit (peaches and apricots)
• Snack: Sliced cucumbers with Greek yogurt
• Lunch: Farro salad with tomatoes, cucumbers, and black olives
• Snack: A handful of walnuts
• Dinner: Chicken and vegetable skewers (peppers, zucchinis)

Friday:

• Breakfast: Smoothie bowl with mixed fruit (peaches, melon) and granola
• Snack: Baby carrots with hummus
• Lunch: Brown rice with stir-fried vegetables and tofu
• Snack: Sliced watermelon
• Dinner: Fish fillet with tomato and red onion salad

---

Quick Recipes

Spinach, Banana, and Peach Smoothie:

• 1 cup fresh spinach
• 1 banana
• 1 peach
• 1 cup almond milk
• Blend everything together and serve chilled.

Quinoa Salad with Tomatoes, Cucumbers, Peppers, and Feta:

• 1 cup cooked quinoa
• 1 tomato, diced
• 1 cucumber, diced
• 1 bell pepper, diced
• ½ cup crumbled feta cheese
• Dress with olive oil, salt, and pepper.

Grilled Chicken with Zucchini Sauté:

• 1 chicken breast
• 2 zucchinis, sliced
• Olive oil, salt, pepper, and spices of choice
• Grill the chicken and sauté the zucchinis separately; serve together.

Enjoy your meals!

Diet Meal Plan for September:

A 5-week plan featuring easy and quick meals and snacks, using seasonal fruits and vegetables.

Week 1

Monday

• Breakfast: Spinach, banana, apple, and Greek yogurt smoothie.
• Snack: Baby carrots with hummus.
• Lunch: Quinoa salad with cherry tomatoes, cucumbers, avocado, and chickpeas.
• Snack: One apple.
• Dinner: Pumpkin and lentil soup.

Tuesday

• Breakfast: Porridge with oats, almond milk, and mixed berries.
• Snack: Greek yogurt with honey and walnuts.
• Lunch: Chicken wrap with lettuce, tomato, and avocado.
• Snack: One pear.
• Dinner: Grilled salmon fillet with steamed broccoli.

Wednesday

• Breakfast: Whole wheat toast with avocado and scrambled eggs.
• Snack: Sliced bell peppers with hummus.
• Lunch: Arugula salad with figs, goat cheese, and walnuts.
• Snack: One kiwi.
• Dinner: Stuffed bell peppers with quinoa and vegetables.

Thursday

• Breakfast: Banana, spinach, almond milk, and almond butter smoothie.
• Snack: Almonds and a peach.
• Lunch: Farro salad with tomatoes, cucumbers, olives, and feta.
• Snack: One orange.
• Dinner: Baked chicken with sweet potatoes and asparagus.

Friday

• Breakfast: Greek yogurt with granola and blueberries.
• Snack: Celery sticks with peanut butter.
• Lunch: Chickpea salad with avocado, cherry tomatoes, and cilantro.
• Snack: One apple.
• Dinner: Grilled tuna fillet with zucchini and bell peppers.

(The following weeks follow similar patterns, alternating seasonal ingredients.)

---

Recipe Notes

Smoothie

• Ingredients: 1 cup almond milk, 1 banana, 1 handful fresh spinach, 1 cup strawberries or mixed berries.
• Preparation: Blend all ingredients until smooth.

Mixed Vegetable Soup

• Ingredients: 1 zucchini, 1 carrot, 1 potato, 1 onion, 1 liter vegetable broth, 1 tomato, salt, and pepper to taste.
• Preparation: Chop all vegetables. Sauté the onion, add the other vegetables, cover with broth, and simmer for about 30 minutes.

Eggplant Parmesan

• Ingredients: 2 eggplants, 200g mozzarella, 500ml tomato sauce, grated Parmesan cheese, olive oil, basil.
• Preparation: Slice and grill the eggplants. In a baking dish, layer eggplants, tomato sauce, mozzarella, and Parmesan. Bake at 180°C (350°F) for 30 minutes.

Enjoy your meal!

Diet Meal Plan for October (5 Weeks):

This meal plan includes easy and quick recipes using seasonal fruits and vegetables. October is rich in produce like pumpkin, cauliflower, broccoli, spinach, apples, pears, and persimmons.

Week 1

Monday

• Breakfast: Oatmeal with apples and cinnamon
• Snack: A pear
• Lunch: Spinach, feta, and walnut salad
• Snack: Raw carrots with hummus
• Dinner: Pumpkin and carrot soup

Tuesday

• Breakfast: Green smoothie with spinach, banana, and almond milk
• Snack: An apple
• Lunch: Zucchini and onion frittata
• Snack: Almonds
• Dinner: Oven-baked chicken with broccoli and sweet potatoes

Wednesday

• Breakfast: Greek yogurt with honey and walnuts
• Snack: Grapes
• Lunch: Quinoa salad with seasonal vegetables
• Snack: Celery sticks with peanut butter
• Dinner: Mushroom risotto

Thursday

• Breakfast: Oat pancakes with berries
• Snack: A pear
• Lunch: Vegetable minestrone
• Snack: Greek yogurt
• Dinner: Oven-baked salmon with asparagus

Friday

• Breakfast: Whole grain toast with avocado and tomato
• Snack: An apple
• Lunch: Couscous with chickpeas and roasted vegetables
• Snack: Mixed nuts
• Dinner: Whole grain pizza with grilled vegetables

Week 2

Monday

• Breakfast: Oatmeal with pears and walnuts
• Snack: An apple
• Lunch: Lentil salad with tomatoes and cucumbers
• Snack: Raw carrots with hummus
• Dinner: Pumpkin and ginger soup

Tuesday

• Breakfast: Apple and spinach smoothie
• Snack: A pear
• Lunch: Baked vegetable tart
• Snack: Almonds
• Dinner: Grilled chicken with mixed vegetables

Wednesday

• Breakfast: Greek yogurt with granola and honey
• Snack: Grapes
• Lunch: Farro salad with cherry tomatoes and feta cheese
• Snack: Celery sticks with hummus
• Dinner: Pumpkin risotto

Thursday

• Breakfast: Oat pancakes with cooked apples
• Snack: A pear
• Lunch: Cauliflower and potato soup
• Snack: Greek yogurt
• Dinner: Baked fish fillet with a side of spinach

Friday

• Breakfast: Whole grain toast with ricotta and honey
• Snack: An apple
• Lunch: Couscous with grilled vegetables
• Snack: Mixed nuts
• Dinner: Whole grain pizza with arugula and parmesan

Week 3

Monday

• Breakfast: Oatmeal with persimmons and walnuts
• Snack: An apple
• Lunch: Chickpea, cucumber, and tomato salad
• Snack: Raw carrots with hummus
• Dinner: Spinach and potato soup

Tuesday

• Breakfast: Persimmon and spinach smoothie
• Snack: A pear
• Lunch: Vegetable quiche
• Snack: Almonds
• Dinner: Curry chicken with brown rice

Wednesday

• Breakfast: Greek yogurt with chia seeds and honey
• Snack: Grapes
• Lunch: Barley salad with seasonal vegetables
• Snack: Celery sticks with peanut butter
• Dinner: Artichoke risotto

Thursday

• Breakfast: Oat pancakes with persimmons
• Snack: A pear
• Lunch: Carrot and ginger soup
• Snack: Greek yogurt
• Dinner: Baked salmon with cauliflower

Friday

• Breakfast: Whole grain toast with avocado and egg
• Snack: An apple
• Lunch: Couscous with pumpkin and chickpeas
• Snack: Mixed nuts
• Dinner: Whole grain pizza with mushrooms and spinach

Week 4

Monday

• Breakfast: Oatmeal with figs and walnuts
• Snack: An apple
• Lunch: Farro salad with grilled vegetables
• Snack: Raw carrots with hummus
• Dinner: Leek and potato soup

Tuesday

• Breakfast: Banana and spinach smoothie
• Snack: A pear
• Lunch: Vegetable omelet
• Snack: Almonds
• Dinner: Lemon chicken with broccoli

Wednesday

• Breakfast: Greek yogurt with berries
• Snack: Grapes
• Lunch: Brown rice salad with vegetables
• Snack: Celery sticks with hummus
• Dinner: Pea risotto

Thursday

• Breakfast: Oat pancakes with honey
• Snack: A pear
• Lunch: Mixed vegetable soup
• Snack: Greek yogurt
• Dinner: Grilled fish with steamed vegetables

Friday

• Breakfast: Whole grain toast with ricotta and berries
• Snack: An apple
• Lunch: Couscous with roasted vegetables
• Snack: Mixed nuts
• Dinner: Whole grain pizza with zucchini and bell peppers

Week 5

Monday

• Breakfast: Oatmeal with persimmons and honey
• Snack: An apple
• Lunch: Lentil salad with cherry tomatoes
• Snack: Raw carrots with hummus
• Dinner: Black cabbage and potato soup

Tuesday

• Breakfast: Apple and spinach smoothie
• Snack: A pear
• Lunch: Spinach and onion frittata
• Snack: Almonds
• Dinner: Baked chicken with potatoes and carrots

Wednesday

• Breakfast: Greek yogurt with granola and honey
• Snack: Grapes
• Lunch: Quinoa salad with vegetables
• Snack: Celery sticks with peanut butter
• Dinner: Pumpkin risotto

Thursday

• Breakfast: Oat pancakes with cooked apples
• Snack: A pear
• Lunch: Pumpkin and carrot soup
• Snack: Greek yogurt
• Dinner: Fish fillet with a side of mixed vegetables

Friday

• Breakfast: Whole grain toast with avocado and tomato
• Snack: An apple
• Lunch: Couscous with chickpeas and roasted vegetables
• Snack: Mixed nuts
• Dinner: Whole grain pizza with grilled vegetables

Enjoy your meal!

Diet Meal Plan for November divided into 5 Weeks:

A meal plan including meals and snacks with easy and quick recipes using seasonal fruits and vegetables. Portions are designed for one person.

Week 1

Monday

• Breakfast: Greek yogurt with honey and walnuts
• Snack: An apple
• Lunch: Spinach, avocado, and cherry tomato salad dressed with olive oil and lemon
• Snack: Raw carrots
• Dinner: Pumpkin and lentil soup

Tuesday

• Breakfast: Smoothie with banana, spinach, and almond milk
• Snack: A pear
• Lunch: Quinoa with roasted cauliflower and hummus
• Snack: Almonds
• Dinner: Baked salmon fillet with a side of Swiss chard

Wednesday

• Breakfast: Oat porridge with figs and cinnamon
• Snack: Clementines
• Lunch: Kale salad with chickpeas and pumpkin seeds
• Snack: Greek yogurt with berries
• Dinner: Grilled chicken with a side of steamed broccoli

Thursday

• Breakfast: Whole wheat toast with avocado and poached egg
• Snack: An apple
• Lunch: Whole wheat couscous with pumpkin, chickpeas, and spinach
• Snack: Celery sticks with hummus
• Dinner: Cauliflower and leek soup

Friday

• Breakfast: Smoothie with apple, spinach, and ginger
• Snack: A pear
• Lunch: Lentil salad with carrots and red onion
• Snack: Almonds
• Dinner: Baked cod with a side of sautéed red cabbage

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Week 2

Monday

• Breakfast: Smoothie with banana, almond milk, and spinach
• Snack: A pear
• Lunch: Chickpea, avocado, and cherry tomato salad
• Snack: Almonds
• Dinner: Baked salmon fillet with a side of cauliflower

Tuesday

• Breakfast: Oat porridge with figs and walnuts
• Snack: Clementines
• Lunch: Whole wheat couscous with Swiss chard and chickpeas
• Snack: Celery sticks with hummus
• Dinner: Grilled chicken with a side of broccoli

Wednesday

• Breakfast: Whole wheat toast with avocado and a boiled egg
• Snack: An apple
• Lunch: Lentil salad with carrots and spinach
• Snack: Greek yogurt with berries
• Dinner: Cauliflower and leek soup

Thursday

• Breakfast: Smoothie with apple, ginger, and spinach
• Snack: A pear
• Lunch: Quinoa salad with roasted pumpkin and spinach
• Snack: Almonds
• Dinner: Baked cod with a side of red cabbage

Friday

• Breakfast: Oat porridge with walnuts and honey
• Snack: Clementines
• Lunch: Kale salad with chickpeas and pumpkin seeds
• Snack: Greek yogurt with berries
• Dinner: Chicken curry with mixed vegetables

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Week 3

Monday

• Breakfast: Oat porridge with figs and walnuts
• Snack: Clementines
• Lunch: Whole wheat couscous with Swiss chard and chickpeas
• Snack: Celery sticks with hummus
• Dinner: Grilled chicken with a side of broccoli

Tuesday

• Breakfast: Whole wheat toast with avocado and a boiled egg
• Snack: An apple
• Lunch: Lentil salad with carrots and spinach
• Snack: Greek yogurt with berries
• Dinner: Cauliflower and leek soup

Wednesday

• Breakfast: Smoothie with apple, ginger, and spinach
• Snack: A pear
• Lunch: Quinoa salad with roasted pumpkin and spinach
• Snack: Almonds
• Dinner: Baked cod with a side of red cabbage

Thursday

• Breakfast: Oat porridge with walnuts and honey
• Snack: Clementines
• Lunch: Kale salad with chickpeas and pumpkin seeds
• Snack: Greek yogurt with berries
• Dinner: Chicken curry with mixed vegetables

Friday

• Breakfast: Whole wheat toast with almond butter and banana
• Snack: An apple
• Lunch: Whole grain risotto with mushrooms
• Snack: Raw carrots
• Dinner: Pumpkin and kale soup

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Week 4

Monday

• Breakfast: Whole wheat toast with avocado and a boiled egg
• Snack: An apple
• Lunch: Lentil salad with carrots and spinach
• Snack: Greek yogurt with berries
• Dinner: Cauliflower and leek soup

Tuesday

• Breakfast: Smoothie with apple, ginger, and spinach
• Snack: A pear
• Lunch: Quinoa salad with roasted pumpkin and spinach
• Snack: Almonds
• Dinner: Baked cod with a side of red cabbage

Wednesday

• Breakfast: Oat porridge with walnuts and honey
• Snack: Clementines
• Lunch: Kale salad with chickpeas and pumpkin seeds
• Snack: Greek yogurt with berries
• Dinner: Chicken curry with mixed vegetables

Thursday

• Breakfast: Whole wheat toast with almond butter and banana
• Snack: An apple
• Lunch: Whole grain risotto with mushrooms
• Snack: Raw carrots
• Dinner: Pumpkin and kale soup

Friday

• Breakfast: Smoothie with banana, almond milk, and spinach
• Snack: A pear
• Lunch: Chickpea, avocado, and cherry tomato salad
• Snack: Almonds
• Dinner: Baked salmon fillet with a side of cauliflower

---

Week 5

Monday

• Breakfast: Smoothie with apple, ginger, and spinach
• Snack: A pear
• Lunch: Quinoa salad with roasted pumpkin and spinach
• Snack: Almonds
• Dinner: Baked cod with a side of red cabbage

Tuesday

• Breakfast: Oat porridge with walnuts and honey
• Snack: Clementines
• Lunch: Kale salad with chickpeas and pumpkin seeds
• Snack: Greek yogurt with berries
• Dinner: Chicken curry with mixed vegetables

Wednesday

• Breakfast: Whole wheat toast with almond butter and banana
• Snack: An apple
• Lunch: Whole grain risotto with mushrooms
• Snack: Raw carrots
• Dinner: Pumpkin and kale soup

Thursday

• Breakfast: Smoothie with banana, almond milk, and spinach
• Snack: A pear
• Lunch: Chickpea, avocado, and cherry tomato salad
• Snack: Almonds
• Dinner: Baked salmon fillet with a side of cauliflower

Friday

• Breakfast: Oat porridge with figs and walnuts
• Snack: Clementines
• Lunch: Whole wheat couscous with Swiss chard and chickpeas
• Snack: Celery sticks with hummus
• Dinner: Grilled chicken with a side of broccoli

This meal plan includes seasonal fruits and vegetables such as pumpkin, cabbage, cauliflower, spinach, apples, pears, clementines, and figs. The recipes are easy to prepare and suitable for a balanced diet.

Enjoy your meal!

Here is a dietary meal plan for the month of December:

Divided into 5 weeks. Each week includes meals and snacks with easy and quick recipes, using seasonal fruits and vegetables such as cauliflower, broccoli, cabbage, fennel, artichokes, oranges, persimmons, apples, and pears.

Week 1

Monday Breakfast: Low-fat yogurt with honey and an apple Snack: A handful of almonds Lunch: Fennel, orange, and olive salad Snack: Raw carrot sticks Dinner: Cauliflower soup

Tuesday Breakfast: Smoothie with orange, banana, and spinach Snack: A pear Lunch: Whole wheat pasta with broccoli and anchovies Snack: A handful of walnuts Dinner: Steamed artichokes with lemon and extra virgin olive oil

Wednesday Breakfast: Whole wheat toast with avocado and cherry tomatoes Snack: An apple Lunch: Carrot, red cabbage, and sunflower seed salad Snack: Low-fat yogurt Dinner: Baked fish fillet with gratin fennel

Thursday Breakfast: Porridge with oats, almond milk, and blueberries Snack: A handful of almonds Lunch: Pumpkin and ginger soup Snack: Celery sticks with hummus Dinner: Lemon chicken with steamed Brussels sprouts

Friday Breakfast: Greek yogurt with homemade granola and banana Snack: A pear Lunch: Spinach, apple, and walnut salad Snack: Raw carrot sticks Dinner: Baked sea bream with potatoes and cherry tomatoes

Week 2

Monday Breakfast: Greek yogurt with honey and a pear Snack: A handful of walnuts Lunch: Cabbage, carrot, and orange salad Snack: Raw carrot sticks Dinner: Cauliflower and potato cream soup

Tuesday Breakfast: Smoothie with banana, spinach, and almond milk Snack: An apple Lunch: Whole wheat pasta with artichokes and lemon Snack: A handful of almonds Dinner: Baked salmon with steamed broccoli

Wednesday Breakfast: Whole wheat toast with avocado and cherry tomatoes Snack: A pear Lunch: Red cabbage, apple, and walnut salad Snack: Low-fat yogurt Dinner: Carrot and ginger soup

Thursday Breakfast: Porridge with oats, almond milk, and a tangerine Snack: A handful of hazelnuts Lunch: Fennel, orange, and olive salad Snack: Celery sticks with hummus Dinner: Baked chicken with Brussels sprouts

Friday Breakfast: Greek yogurt with homemade granola and blueberries Snack: An apple Lunch: Spinach, pear, and gorgonzola salad Snack: Raw carrot sticks Dinner: Baked sea bream with potatoes and cherry tomatoes

Week 3

Monday Breakfast: Low-fat yogurt with honey and an apple Snack: A handful of almonds Lunch: Cabbage, carrot, and orange salad Snack: Raw carrot sticks Dinner: Cauliflower and potato cream soup

Tuesday Breakfast: Smoothie with banana, spinach, and almond milk Snack: An apple Lunch: Whole wheat pasta with artichokes and lemon Snack: A handful of almonds Dinner: Baked salmon with steamed broccoli

Wednesday Breakfast: Whole wheat toast with avocado and cherry tomatoes Snack: A pear Lunch: Red cabbage, apple, and walnut salad Snack: Low-fat yogurt Dinner: Carrot and ginger soup

Thursday Breakfast: Porridge with oats, almond milk, and a tangerine Snack: A handful of hazelnuts Lunch: Fennel, orange, and olive salad Snack: Celery sticks with hummus Dinner: Baked chicken with Brussels sprouts

Friday Breakfast: Greek yogurt with homemade granola and blueberries Snack: An apple Lunch: Spinach, pear, and gorgonzola salad Snack: Raw carrot sticks Dinner: Baked sea bream with potatoes and cherry tomatoes

Week 4

Monday Breakfast: Greek yogurt with honey and an apple Snack: A handful of almonds Lunch: Cabbage, carrot, and orange salad Snack: Raw carrot sticks Dinner: Cauliflower and potato cream soup

Tuesday Breakfast: Smoothie with banana, spinach, and almond milk Snack: An apple Lunch: Whole wheat pasta with artichokes and lemon Snack: A handful of almonds Dinner: Baked salmon with steamed broccoli

Wednesday Breakfast: Whole wheat toast with avocado and cherry tomatoes Snack: A pear Lunch: Red cabbage, apple, and walnut salad Snack: Low-fat yogurt Dinner: Carrot and ginger soup

Thursday Breakfast: Porridge with oats, almond milk, and a tangerine Snack: A handful of hazelnuts Lunch: Fennel, orange, and olive salad Snack: Celery sticks with hummus Dinner: Baked chicken with Brussels sprouts

Friday Breakfast: Greek yogurt with homemade granola and blueberries Snack: An apple Lunch: Spinach, pear, and gorgonzola salad Snack: Raw carrot sticks Dinner: Baked sea bream with potatoes and cherry tomatoes

Week 5

Monday Breakfast: Low-fat yogurt with honey and an apple Snack: A handful of almonds Lunch: Cabbage, carrot, and orange salad Snack: Raw carrot sticks Dinner: Cauliflower and potato cream soup

Tuesday Breakfast: Smoothie with banana, spinach, and almond milk Snack: An apple Lunch: Whole wheat pasta with artichokes and lemon Snack: A handful of almonds Dinner: Baked salmon with steamed broccoli

Wednesday Breakfast: Whole wheat toast with avocado and cherry tomatoes Snack: A pear Lunch: Red cabbage, apple, and walnut salad Snack: Low-fat yogurt Dinner: Carrot and ginger soup

Thursday Breakfast: Porridge with oats, almond milk, and an orange Snack: A handful of hazelnuts Lunch: Fennel and olive salad Snack: Celery sticks with hummus Dinner: Baked chicken with Brussels sprouts

Friday Breakfast: Greek yogurt with homemade granola and a fruit of your choice Snack: An apple Lunch: Spinach, pear, and gorgonzola salad Snack: Raw carrot sticks Dinner: Baked sea bream with potatoes and cherry tomatoes

Basic Recipes

Fennel, Orange, and Olive Salad Ingredients: Sliced fennel, chopped oranges, black olives, extra virgin olive oil, salt, and pepper Preparation: Mix all ingredients in a bowl, season with olive oil, salt, and pepper.

Whole Wheat Pasta with Broccoli and Anchovies Ingredients: Broccoli, whole wheat pasta, anchovies, garlic, extra virgin olive oil Preparation: Steam the broccoli. Sauté garlic and anchovies in a pan, add broccoli and cooked pasta. Mix well.

Enjoy your meal!