Week of Aug 11 2025

Unified 4-Day Meal Plan (1000 calories/day)

Legend:

• (Dairy) = your portion with dairy
• (DF) = your wife’s dairy-free swap

Day 1

Lunch

• Large salad: romaine, cucumber, cherry tomatoes, grilled chicken, balsamic dressing
• (Dairy): Light balsamic vinaigrette or low-cal ranch
• (DF): Olive oil + balsamic vinegar

Snack

• (Dairy): Nonfat Greek yogurt with strawberries & cinnamon
• (DF): Unsweetened coconut yogurt with strawberries & cinnamon

Dinner

• Steamed broccoli & zucchini with grilled turkey burger (no bun)
• Small baked sweet potato
• (Dairy): 1 tsp butter or Greek yogurt topping
• (DF): 1 tsp tahini or olive oil drizzle

Day 2

Lunch

• Lettuce wraps: romaine leaves filled with ground turkey, onions, bell peppers, salsa

Snack

• Apple with 1 tbsp peanut butter (or almond butter for DF)

Dinner

• Roasted spaghetti squash with marinara sauce & grilled chicken strips
• Side of steamed green beans

Day 3

Lunch

• Mixed greens with shredded carrots, cucumber, cherry tomatoes, grilled chicken
• (Dairy): Light ranch dressing
• (DF): Lemon juice + olive oil

Snack

• 2 rice cakes with mashed avocado & tomato slices

Dinner

• Roasted cauliflower & zucchini with lean beef stir-fry (extra veggies, light soy sauce)
• ½ cup brown rice

Day 4

Lunch

• Spinach salad with strawberries, grilled chicken, balsamic vinegar
• (Dairy): Add feta cheese
• (DF): Add extra avocado or nuts

Snack

• Celery sticks with hummus

Dinner

• Roasted sweet potato wedges, steamed broccoli, turkey meatballs with marinara