Get Better Nutrition with Kevin

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Day 1:

Breakfast:

• Scrambled eggs (3 eggs) with spinach and tomatoes
• Whole grain toast (2 slices)
• Greek yogurt (1 cup) with mixed berries and a drizzle of honey

Lunch:

• Grilled chicken breast (6 oz) with quinoa
• Steamed broccoli and carrots
• Mixed green salad with olive oil and balsamic vinegar

Snack:

• Handful of almonds (about 1/4 cup)
• Apple slices with peanut butter (2 tbsp)

Dinner:

• Baked salmon (6 oz)
• Brown rice (1 cup)
• Roasted Brussels sprouts with olive oil and garlic

Snack:

• Cottage cheese (1 cup) with pineapple chunks

Day 2:

Breakfast:

• Oatmeal (1.5 cups) with milk or water, topped with sliced banana and chopped nuts
• Whole grain toast (1 slice)

Lunch:

• Turkey or tofu wrap with whole wheat tortilla, mixed greens, avocado, and hummus
• Baby carrots with hummus

Snack:

• Protein shake: Whey protein powder, milk, banana, and a spoonful of almond butter

Dinner:

• Lean beef stir-fry with mixed vegetables (bell peppers, onions, broccoli) in teriyaki sauce
• Quinoa or brown rice (1 cup)

Snack:

• Greek yogurt (1 cup) with granola

Day 3:

Breakfast:

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

Lunch:

• Chickpea salad with mixed greens, cherry tomatoes, cucumber, feta cheese, and vinaigrette dressing
• Whole grain roll

Snack:

• Rice cakes with almond butter (2 rice cakes)

Dinner:

• Grilled lean steak (8 oz)
• Baked sweet potato with a sprinkle of cinnamon
• Steamed asparagus

Snack:

• Cottage cheese (1 cup) with mixed nuts

Day 4:

Breakfast:

• Breakfast burrito with scrambled eggs, black beans, sautéed peppers and onions, and a sprinkle of cheese, wrapped in a whole wheat tortilla

Lunch:

• Tuna or chickpea salad with mixed greens, olives, red onion, and vinaigrette dressing
• Whole grain crackers

Snack:

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

Dinner:

• Grilled chicken thighs (6 oz) with BBQ sauce
• Quinoa salad with black beans, corn, diced bell peppers, and lime dressing

Snack:

• Protein smoothie: Milk, banana, spinach, and protein powder

Day 5:

Breakfast:

• Greek yogurt (1.5 cups) with mixed berries, honey, and granola

Lunch:

• Whole grain pasta with marinara sauce, lean ground turkey, and sautéed spinach

Snack:

• Cottage cheese (1 cup) with sliced peaches

Dinner:

• Baked white fish (6 oz) with lemon and herbs
• Roasted sweet potatoes
• Steamed green beans

Snack:

• Mixed nuts (about 1/4 cup)

Remember, consistency is key when it comes to bulking. Adjust portion sizes and food choices based on your own nutritional needs, preferences, and activity level. Also, don't forget to stay hydrated throughout the day by drinking plenty of water. If you have any specific dietary restrictions or allergies, make sure to tailor the meal plan accordingly. It's a good idea to consult with a registered dietitian or nutritionist to create a personalized meal plan that aligns with your goals.