🍳 Breakfast:

Two slices of avocado toast with 2 eggs (30g protein)

Ingredients:

• 2 slices whole grain or sourdough bread (toasted)

• 1 medium avocado (mashed)

• 2 eggs (fried or poached)

• Salt, pepper, chili flakes, lemon juice (optional)

Instructions:

1. Toast the bread slices to your liking.

2. Mash the avocado with a pinch of salt, pepper, and lemon juice.

3. Fry or poach 2 eggs.

4. Spread avocado on the toast and top each with a fried/poached egg.

5. Sprinkle with chili flakes or herbs if desired.

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🥙 Lunch:

4 oz. turkey wrap with veggies + 1/4 cup hummus (28g protein)

Ingredients:

• 1 whole wheat wrap

• 4 oz (about 115g) sliced turkey breast

• 1/4 cup hummus

• Lettuce, cucumber, bell peppers, shredded carrots (as desired)

Instructions:

1. Spread hummus over the wrap.

2. Add turkey slices and assorted vegetables.

3. Roll the wrap tightly and slice in half.

4. Serve with extra veggie sticks if desired.

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🍳🍓 Snack:

2 hard-boiled eggs + 1 cup berries (13g protein)

Ingredients:

• 2 large eggs

• 1 cup mixed berries (e.g., blueberries, raspberries, strawberries, blackberries)

Instructions:

1. Boil eggs for 9–10 minutes, then peel and chill.

2. Rinse and serve 1 cup of fresh berries alongside.

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🐟 Dinner:

5 oz. salmon fillet + roasted asparagus + tomatoes (28g protein)

Ingredients:

• 5 oz (about 140g) salmon fillet

• 1/2 bunch asparagus (trimmed)

• 1/2 cup cherry tomatoes

• 1 tbsp olive oil

• Salt, pepper, garlic powder, lemon juice (to taste)

Instructions:

1. Preheat oven to 400°F (200°C).

2. Place salmon on a lined baking tray. Drizzle with olive oil, season with salt, pepper, and lemon juice.

3. Arrange asparagus and cherry tomatoes around the salmon. Season veggies similarly.

4. Roast for 15–20 minutes or until salmon flakes easily with a fork.

5. Serve hot.