Day 1:

• Breakfast (350 calories): Oatmeal (1/2 cup dry) with 1/4 cup berries and a sprinkle of nuts (1/4 cup). A small glass of skim milk (8oz).
• Lunch (400 calories): Large salad with 4oz grilled chicken breast, mixed greens, 1/2 avocado, and a light vinaigrette dressing.
• Dinner (500 calories): 4oz baked salmon with 1 cup steamed broccoli and 1/2 cup brown rice.
• Snacks (250 calories): A small apple with 2 tablespoons of peanut butter, and a handful of almonds (about 15).

Day 2:

• Breakfast (300 calories): Greek yogurt (1 cup) with 1/4 cup granola and 1/4 cup fruit.
• Lunch (450 calories): Turkey breast sandwich on whole-wheat bread (2 slices) with lettuce, tomato, and mustard. A small side salad.
• Dinner (500 calories): Lentil soup (1.5 cups) with a side of whole-wheat bread (1 slice).
• Snacks (250 calories): Baby carrots and hummus (1/2 cup), and a small orange.

Day 3:

• Breakfast (320 calories): Scrambled eggs (2) with spinach and whole-wheat toast (1 slice).
• Lunch (420 calories): Tuna salad sandwich on whole-wheat bread (2 slices) with lettuce and tomato. A small side of baby carrots.
• Dinner (500 calories): Chicken stir-fry with 1 cup brown rice and plenty of vegetables (broccoli, peppers, onions). Use a low-sodium soy sauce.
• Snacks (260 calories): A hard-boiled egg and a small banana.

Day 4:

• Breakfast (350 calories): Smoothie made with 1 cup spinach, 1/2 cup berries, 1 scoop protein powder, and water or unsweetened almond milk.
• Lunch (400 calories): Leftover chicken stir-fry.
• Dinner (500 calories): Vegetarian chili (1.5 cups) with a side of whole-wheat crackers (a few).
• Snacks (250 calories): String cheese and a pear.

Day 5:

• Breakfast (300 calories): Whole-wheat toast (2 slices) with avocado (1/4 avocado) and a poached egg.
• Lunch (450 calories): Salad with 4oz grilled chicken or chickpeas, mixed greens, cucumber, and a light vinaigrette.
• Dinner (500 calories): Turkey meatballs (4) with 1 cup zucchini noodles and marinara sauce.
• Snacks (250 calories): Rice cakes with a thin layer of peanut butter and a small apple.

Day 6:

• Breakfast (330 calories): Cottage cheese (1 cup) with 1/4 cup berries and a sprinkle of cinnamon.
• Lunch (420 calories): Leftover turkey meatballs and zucchini noodles.
• Dinner (500 calories): Baked chicken breast (4oz) with roasted sweet potatoes (1 medium) and green beans (1 cup).
• Snacks (250 calories): A handful of trail mix (nuts, seeds, dried fruit – watch portion size) and a small orange.

Day 7:

• Breakfast (350 calories): Oatmeal (1/2 cup dry) with 1/4 cup fruit and a sprinkle of chia seeds. A small glass of skim milk (8oz).
• Lunch (400 calories): Large salad with 4oz grilled fish (salmon or cod), mixed greens, and a light vinaigrette.
• Dinner (500 calories): Quinoa (1 cup cooked) with black beans (1/2 cup), corn (1/2 cup), and salsa.
• Snacks (250 calories): Greek yogurt (1/2 cup) with a few berries and a small handful of almonds.

Important Note: This is a sample meal plan. Calorie counts are estimates and may vary depending on specific ingredients and portion sizes. It's crucial to adjust this plan based on your individual needs, preferences, and any dietary restrictions or allergies you may have. Consult a registered dietitian or healthcare professional for personalized dietary advice. This plan is a suggestion and should not be considered medical advice.