Designed to keep you satiated while maintaining stable energy levels, this sample plan balances bold flavours with high-quality nutrients.

The Daily Menu:
Breakfast: Mediterranean Scramble

• 3 eggs (or silken tofu) scrambled with a handful of fresh spinach, cherry tomatoes, and feta cheese.
• Side: Half an avocado seasoned with sea salt and cracked black pepper.

Lunch: Zesty Lemon-Herb Grilled Chicken Salad

• Grilled chicken breast strips marinated in lemon, garlic, and oregano.
• Served over a bed of mixed greens, cucumber slices, and radishes.
• Dressing: Extra virgin olive oil and apple cider vinegar.

Afternoon Snack: The Power Crunch

• A small bowl of Greek yoghurt topped with a few crushed walnuts and a sprinkle of cinnamon.

Dinner: Pan-Seared Salmon with Garlic Butter Asparagus

• Salmon fillet seared in olive oil until the skin is crisp.
• Served with a side of oven-roasted asparagus spears and sautéed cauliflower rice.

Nutritional Snapshot
Component Focus Why it works
Protein High Repairs muscle and keeps you full.
Carbs Low Primarily from fiber-rich greens and non-starchy veggies.
Fats Healthy Sourced from avocado, salmon, and olive oil for brain health.

Chef’s Pro-Tip
“Flavour is the best substitute for sugar. Use fresh herbs like basil, cilantro, or rosemary to add depth to your meals without adding extra carbs or calories.”