Week of 6/1/2025

Per Person Menu Plan

🥗 Day 1 (Total ~1200 kcal)

Lunch (~400 kcal)

• Grilled vegetable and hummus wrap (whole wheat wrap, 2 tbsp hummus, grilled zucchini, bell pepper, red onion, arugula)

• 1 small apple

Dinner (~600 kcal)

• Grilled chicken breast (4 oz) with lemon and oregano

• 1/2 cup cooked quinoa

• Steamed green beans with olive oil (1 tsp)

• Side salad: cucumber, tomato, red onion, 1 tsp olive oil + vinegar

Snack (~200 kcal)

• Greek yogurt (2/3 cup, plain low-fat) with 1 tsp honey and 1 tbsp chopped walnuts

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🥗 Day 2 (Total ~1200 kcal)

Lunch (~400 kcal)

• Greek salad: Romaine, cherry tomatoes, cucumber, olives (4), red onion, 1 oz feta, 1 tsp olive oil + lemon juice

• 1 slice whole grain bread

Dinner (~600 kcal)

• Turkey meatballs (4 small) in homemade tomato sauce

• 1/2 cup whole wheat pasta

• Roasted zucchini and eggplant with 1 tsp olive oil

• Fresh basil and grated parmesan (1 tsp)

Snack (~200 kcal)

• 1 orange and 10 almonds

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🥗 Day 3 (Total ~1200 kcal)

Lunch (~400 kcal)

• Lentil soup (1 cup)

• 1 slice whole grain toast

• Side of mixed greens with balsamic vinegar (no oil)

Dinner (~600 kcal)

• Baked falafel (3 small patties)

• 1/2 cup brown rice or couscous

• Sauteed spinach (1 tsp olive oil, garlic)

• Tomato and cucumber salad with lemon

Snack (~200 kcal)

• 1 boiled egg and 6 kalamata olives