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Day 1- Breakfast: Egg Muffins with Spinach & Cheese-

Snack: Greek Yogurt + Berries + Peanut Butter-

Lunch: Chicken & Quinoa Bowl with Roasted Veggies-

Dinner: Turkey & Veggie Skillet with Brown Rice-

Snack: Cottage Cheese + Apple Slices

Day 2- Breakfast: Oatmeal with Banana, Peanut Butter & Flaxseed-

Snack: Hard-Boiled Egg + Orange-

Lunch: Lentil & Veggie Soup with Whole Wheat Bread-

Dinner: Chicken & Cabbage Stir-Fry with Rice-

Snack: Greek Yogurt with Frozen Berries

Day 3- Breakfast: Egg Scramble with Spinach & Sweet Potatoes-

Snack: Cottage Cheese with Apple & Cinnamon-

Lunch: Tuna & Avocado Wrap with Spinach-

Dinner: Salmon Fillet with Roasted Sweet Potatoes & Broccoli-

Snack: Handful of Unsalted Nuts + Banana

Day 4- Breakfast: Overnight Oats with Berries & Chia-

Snack: Greek Yogurt with Peanut Butter-

Lunch: Egg Salad Sandwich (Low Sodium)-

Dinner: Turkey Pasta Bake with Spinach & Tomatoes-

Snack: Apple Slices + Peanut Butter

Day 5- Breakfast: Egg Muffins (make-ahead)-

Snack: Hard-Boiled Egg + Orange-

Lunch: Chicken & Veggie Bowl with Quinoa-

Dinner: Lentil & Veggie Soup-

Snack: Cottage Cheese + Berries

Day 6- Breakfast: Oatmeal with Banana & Walnuts-

Snack: Greek Yogurt with Cinnamon & Honey drizzle-

Lunch: Tuna Salad with Crackers & Spinach-

Dinner: Chicken & Cabbage Stir-Fry with Rice-

Snack: Handful of Nuts + Apple

Day 7- Breakfast: Egg Scramble with Veggies-

Snack: Cottage Cheese with Berries-

Lunch: Lentil Soup + Whole Wheat Bread-

Dinner: Salmon or Tilapia with Roasted Veggies & Rice-

Snack: Greek Yogurt + Peanut Butter

Ingredients

Proteins

2 dozen Eggs 2 dozen or more, use home eggs
2 lb Chicken Breast cheaper than breasts
2 lb Ground turkey or lean beef 1–2 lbs
20 oz Canned tuna or salmon 3–4 cans, rinse for lower sodium
2 lb Tilapia
32 oz Greek yogurt plain (32 oz tub)
32 oz Cottage cheese small container, rinse if high sodium
40 oz Canned Black beans
30 oz kindey beans
2 lbs Lentils 1–2 lbs dried if available

Vegetables

16 oz spinach 2 bags
40 oz Diced canned tomatoes 2–3 cans, no salt added if possible
40 oz Frozen broccoli florets 2 bags
32 oz Frozen mixed vegetables 1–2 bags
2 lb Carrots 2 lb bag
3 medium Sweet potatoes 3–4 medium
3 lb Onions 3 lb bag
1 head Cabbage 1 head, keeps well in fridge

Fruits

2 lbs Bananas 1 bunch
3 lbs Apples 3 lb bag
3 lbs Oranges or mandarins bag
40 oz Frozen berries 1–2 bags
3 Avocados 2–3, if affordable

Grains & Starches

42 oz Old-fashioned oats 42 oz tub
3 lbs Brown rice 2–3 lb bag
1 pkg Whole wheat bread
1 pkg Tortilla
1 lb Whole wheat pasta 1 lb
1 lb Quinoa if in budget

Healthy Fats

20 oz Olive oil large bottle
16 oz Peanut butter no added salt
16 oz Walnuts unsalted, 8–16 oz bag
8 oz Mixed Nuts
1 lb Ground flaxseed
1 lb Chia Seeds

Dairy / Calcium

1 gal Almond Milk skim or 2% or fortified soy/almond milk
64 oz Vanilla Greek Yogurt
1 bag Shredded mozzarella for stretching meals
1 Bag Shredded Cheddar
1 jar Minced Garlic bulb

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Instructions

Recipe Cards

Egg Muffins

8 eggs, ½ cup spinach, ½ cup diced peppers, ½ cup cheese. Whisk, pour into muffin tin. Bake 350°F
for 20 min. Protein: ~8g each. Keeps 3–4 days.

Greek Yogurt Parfait

¾ cup plain Greek yogurt, ½ cup frozen berries, 1 Tbsp peanut butter. Protein: ~15–20g.

Egg Salad (Low Sodium)

4 hard-boiled eggs mashed with 1 Tbsp Greek yogurt + 1 tsp olive oil. Add pepper, onion powder,
paprika. Serve on whole wheat toast.

Chicken & Quinoa Veggie Bowl

Cook 2 chicken breasts, slice. Cook 2 cups quinoa/rice. Roast broccoli, carrots, zucchini. Assemble
with olive oil drizzle. Protein: ~25–30g per serving.

Turkey & Veggie Skillet

Brown 1 lb ground turkey with onion/garlic. Add 1 can no-salt tomatoes + 1 can beans. Stir in
zucchini/spinach. Serve with rice/pasta. Protein: ~25g.

Lentil & Veggie Soup

1 cup lentils, 1 onion, 2 carrots, 1 can tomatoes, garlic, herbs. Simmer 25 min until lentils tender.
Protein: ~15g.

Tuna & Avocado Wrap

1 can tuna (rinsed), ½ avocado mashed, lemon, pepper. Spread in tortilla with spinach. Protein: ~20g.

Chicken & Cabbage Stir-Fry

Cook sliced chicken thighs with garlic, onion, shredded cabbage, carrots. Serve with rice. Protein:
~25g.