Breakfast:

• Vegetable omelette with colorful vegetables (e.g., spinach, bell peppers, tomatoes) cooked in coconut oil (rich in MCT)

Calories:

Approximately 300-400 calories

Nutritional Highlights:

High in protein, vitamins, and minerals from vegetables, healthy fats from coconut oil.

Snack:

Handful of mixed nuts and seeds (e.g., almonds, walnuts, chia seeds)

Calories:

Approximately 150-200 calories

Nutritional Highlights:

Good source of healthy fats, protein, fiber, and various vitamins and minerals.

Lunch:

• Grilled chicken breast or baked salmon
• Steamed broccoli and cauliflower
• Mixed greens salad with olive oil and lemon dressing

Calories:

Approximately 400-500 calories (varies depending on portion sizes)

Nutritional Highlights:

Lean protein from chicken or salmon, fiber, vitamins, and minerals from vegetables, healthy fats from olive oil.

Snack:

• Greek yogurt topped with fresh berries (e.g., strawberries, blueberries)

Calories:

Approximately 150-200 calories (depending on portion size)

Nutritional Highlights:

High in protein, calcium, probiotics (if choosing a yogurt with live cultures), antioxidants from berries.

Dinner:

• Grilled steak or roasted chicken thighs
• Sautéed kale with garlic and olive oil
• Roasted Brussels sprouts with a sprinkle of Parmesan cheese
• Mashed cauliflower as a low-carb alternative to potatoes

Calories:

Approximately 500-600 calories (varies depending on portion sizes)

Nutritional Highlights:

Protein from steak or chicken, fiber, vitamins, and minerals from vegetables, healthy fats from olive oil.

Evening Snack:

• Small portion of dark chocolate (at least 70% cocoa content)

Calories:

Approximately 100-150 calories (depending on portion size)

Nutritional Highlights:

Antioxidants from dark chocolate, moderate amounts of healthy fats and fiber.

Please note that the calorie estimates provided are rough approximations and can vary based on portion sizes and cooking methods. It’s essential to listen to your body’s hunger and fullness cues and make adjustments as necessary. Consulting with a registered dietitian can provide more personalized guidance based on your specific dietary needs and health goals.