Greek yogurt with nuts and fruits, granola, and a scoop of protein powder.

Scrambled eggs with spinach, mushrooms, and a slice of whole-wheat toast.

Whole-wheat pancakes made with low-fat milk and topped with sliced banana and a dollop of ricotta cheese.

Tuna salad sandwich on whole-wheat bread with chopped celery, onion, and lettuce. Side salad with a light vinaigrette.

Chicken Caesar salad with grilled chicken breast, romaine lettuce, light Caesar dressing, and whole-wheat croutons (limited amount).

Black bean burger on a whole-wheat bun with sweet potato fries and a side salad

Baked cod with lemon and herbs, served with roasted Brussels sprouts and a quinoa pilaf.

Lentil pasta with a simple tomato sauce, chopped vegetables (spinach, mushrooms), and grilled shrimp.

Flank steak fajitas with grilled flank steak strips, bell peppers, onions, and whole-wheat tortillas. Top with salsa, guacamole, and low-fat Greek yogurt.