Get Better Nutrition with David

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Day 1:

Breakfast:

• Scrambled eggs (2 eggs) with spinach and tomatoes
• Whole grain toast (1 slice)
• Sliced avocado

Lunch:

• Grilled chicken or tofu salad with mixed greens, cucumbers, bell peppers, and a light vinaigrette dressing
• Quinoa salad with chickpeas, diced vegetables, and lemon-tahini dressing

Snack:

• Greek yogurt (1 cup) with mixed berries

Dinner:

• Baked salmon with a lemon-dill sauce
• Steamed broccoli and carrots
• Brown rice (1/2 cup)

Snack:

• Carrot and celery sticks with hummus

Day 2:

Breakfast:

• Overnight oats made with rolled oats, almond milk, chia seeds, and topped with sliced banana and chopped nuts

Lunch:

• Turkey or tempeh wrap with whole wheat tortilla, mixed greens, shredded carrots, and hummus
• Baby spinach salad with a light balsamic vinaigrette

Snack:

• Handful of almonds (about 1/4 cup)

Dinner:

• Grilled lean steak or portobello mushrooms
• Quinoa with sautéed spinach and garlic

Snack:

• Apple slices with almond butter (2 tbsp)

Day 3:

Breakfast:

• Smoothie with spinach, frozen berries, banana, protein powder, and almond milk

Lunch:

• Lentil and vegetable soup
• Mixed greens salad with walnuts, feta cheese, and a light vinaigrette

Snack:

• Cottage cheese (1 cup) with pineapple chunks

Dinner:

• Baked chicken breast or tofu with a Mediterranean-inspired tomato and olive salsa
• Roasted sweet potatoes

Snack:

• Rice cakes with cottage cheese and sliced strawberries (2 rice cakes)

Day 4:

Breakfast:

• Scrambled egg whites (3 egg whites) with sautéed spinach, mushrooms, and onions
• Whole grain toast (1 slice)
• Sliced avocado

Lunch:

• Grilled shrimp or tempeh salad with mixed greens, cherry tomatoes, cucumber, and a lemon-herb dressing
• Quinoa and black bean salad with diced vegetables and lime vinaigrette

Snack:

• Greek yogurt (1 cup) with a drizzle of honey and mixed nuts

Dinner:

• Baked white fish with a ginger-soy glaze
• Steamed asparagus
• Brown rice (1/2 cup)

Snack:

• Carrot and celery sticks with guacamole

Day 5:

Breakfast:

• Whole grain pancakes (2) topped with Greek yogurt and mixed berries

Lunch:

• Chickpea or grilled chicken wrap with whole wheat tortilla, mixed greens, sliced bell peppers, and hummus
• Mixed vegetable salad with a light vinaigrette

Snack:

• Rice cakes with almond butter (2 rice cakes)

Dinner:

• Stir-fried tofu or lean beef with mixed vegetables in a light teriyaki sauce
• Quinoa or brown rice (1/2 cup)

Snack:

• Mixed nuts (about 1/4 cup)

Remember, portion control and balanced nutrition are important for maintaining muscle and overall health. Adjust the portion sizes and food choices based on your individual needs and preferences. Drinking plenty of water throughout the day is also crucial for staying hydrated and supporting your body's functions. If you have specific dietary requirements or restrictions, consider consulting with a registered dietitian or nutritionist to create a personalized meal plan.