7 Day diet plan for one person

7-Day Meal Plan for One Person

Day 1

• Breakfast: Greek yogurt with sliced strawberries and almonds
• Lunch: Chicken breast over spinach salad with avocado and cherry tomatoes
• Dinner: Grilled salmon fillet with quinoa and steamed broccoli
• Snack: Apple slices with peanut butter

Day 2

• Breakfast: Oatmeal with blueberries and a dollop of Greek yogurt
• Lunch: Whole wheat bread sandwich with lean ground turkey, low-fat cheese, and bell peppers
• Dinner: Stir-fried tofu with kale, carrots, and brown rice
• Snack: Cottage cheese with sliced banana

Day 3

• Breakfast: Scrambled eggs with spinach and tomatoes
• Lunch: Lentil soup with diced carrots and whole wheat bread
• Dinner: Baked sweet potato stuffed with black beans, corn, and low-fat cheese
• Snack: Hummus with sliced bell peppers

Day 4

• Breakfast: Smoothie with spinach, banana, Greek yogurt, and almond milk
• Lunch: Quinoa salad with cherry tomatoes, avocado, and diced chicken breast
• Dinner: Baked salmon with a side of sautéed green beans and quinoa
• Snack: A handful of almonds and a few orange slices

Day 5

• Breakfast: Omelette with kale, bell peppers, and low-fat cheese
• Lunch: Turkey and spinach wrap with hummus in a whole wheat tortilla
• Dinner: Grilled chicken breast with cauliflower rice and steamed broccoli
• Snack: Greek yogurt topped with sliced strawberries

Day 6

• Breakfast: Cottage cheese with sliced peaches and a sprinkle of chia seeds
• Lunch: Baked tofu with stir-fried broccoli, bell peppers, and soy sauce over brown rice
• Dinner: Lean ground turkey tacos with black beans, tomatoes, and avocado on whole wheat tortillas
• Snack: Sliced apple with almond butter

Day 7

• Breakfast: Peanut butter and banana sandwich on whole wheat bread
• Lunch: Lentil and vegetable stew with sweet potatoes, carrots, and onions
• Dinner: Grilled salmon with roasted cauliflower and a side of steamed green beans
• Snack: Blueberries and a handful of almonds