Whole-wheat toast with smashed avocado and a poached egg. Side of sliced grapefruit.

Oatmeal made with water, topped with sliced banana, cinnamon, and a drizzle of honey.

Scrambled eggs with spinach and chopped tomatoes. Side of whole-wheat toast.

Black bean and corn salad with chopped vegetables (red onion, bell pepper, avocado) and a light lime dressing. Served with a whole-wheat tortilla.

Lentil soup with chopped vegetables (carrots, celery, and onion) and a side salad with mixed greens and a light vinaigrette dressing.

Tuna salad sandwich on whole-wheat bread with lettuce and tomato. Side salad with mixed greens, cucumber, and a light vinaigrette dressing.

Grilled chicken breast with roasted vegetables (broccoli, asparagus, and carrots) and a small serving of brown rice.

Baked cod with lemon and herbs, served with roasted Brussels sprouts and a small sweet potato.

Turkey chili made with ground turkey, kidney beans, black beans, vegetables (corn, tomatoes, bell peppers), and spices. Served with a small portion of brown rice.