Your Personalized Meal Plan

Duration

7 Days

Meals Per Day

3 Meals + Snacks

Diet Type

Vegetarian

Restrictions

Nut-Free

Day 1

BREAKFAST

Overnight Oats with Berries

Rolled oats soaked with almond milk, topped with fresh blueberries and a drizzle of honey

LUNCH

Mediterranean Quinoa Bowl

Fluffy quinoa with roasted vegetables, chickpeas, feta cheese, and tahini dressing

DINNER

Stuffed Bell Peppers

Bell peppers filled with brown rice, black beans, corn, and melted cheese

SNACK

Greek Yogurt Parfait

Creamy Greek yogurt layered with granola and fresh strawberries

Day 2

BREAKFAST

Avocado Toast

Whole grain bread topped with mashed avocado, cherry tomatoes, and a sprinkle of hemp seeds

LUNCH

Caprese Salad Wrap

Fresh mozzarella, tomatoes, and basil wrapped in a spinach tortilla with balsamic glaze

DINNER

Vegetable Stir-Fry

Mixed vegetables sautéed with tofu in a savory ginger-soy sauce, served over jasmine rice

SNACK

Hummus & Veggies

Creamy hummus served with colorful bell pepper strips and cucumber slices

Day 3

BREAKFAST

Smoothie Bowl

Blended banana and spinach smoothie topped with chia seeds, coconut flakes, and fresh berries

LUNCH

Lentil Soup

Hearty red lentil soup with carrots, celery, and herbs, served with crusty bread

DINNER

Eggplant Parmesan

Breaded and baked eggplant layered with marinara sauce and melted mozzarella cheese

SNACK

Apple Slices & Cheese

Crisp apple slices paired with aged cheddar cheese cubes

Meal Prep Tips

Prepare quinoa and lentils in bulk at the beginning of the week. Wash and chop vegetables in advance. Store overnight oats in mason jars for grab-and-go breakfasts.

Showing 3 of 7 days • All meals are nut-free and vegetarian-friendly

Plan Your Weekly Meals