MEAL IDEAS FOR BODY SCULPTING JOURNEY

Breakfast Options

Smoothie Bowl: Blend spinach, banana, almond milk, and a handful of berries. Top with chia seeds and sliced almonds.
Avocado Toast: Whole-grain toast topped with mashed avocado, a sprinkle of salt, and a dash of chili flakes.
Greek Yogurt Parfait: Layer low-fat Greek yogurt with granola and fresh fruit like blueberries or strawberries.
Chia Pudding: Mix chia seeds with almond or coconut milk, let it sit overnight, and top with fresh mango or kiwi slices.
Egg White Omelet: Filled with spinach, diced tomatoes, and a sprinkle of low-fat cheese.
Overnight Oats: Combine oats, almond milk, and a dash of cinnamon. Add fresh banana slices and walnuts in the morning.

Quinoa Salad: Combine quinoa with cucumber, cherry tomatoes, and a drizzle of olive oil and lemon juice. Add a lean protein like grilled chicken or chickpeas.
Vegetable Soup: A light soup with carrots, celery, zucchini, and spinach in a low-sodium broth. Pair with a small piece of whole-grain bread.
Turkey Wrap: A whole-grain wrap filled with turkey slices, spinach, avocado, and hummus.
Mediterranean Salad: Romaine lettuce, cucumbers, cherry tomatoes, kalamata olives, and a sprinkle of feta cheese, drizzled with olive oil and lemon juice.
Grilled Shrimp Bowl: Shrimp served over a bed of mixed greens with avocado, cucumber, and a light vinaigrette.
Lentil and Spinach Soup: A light, protein-packed soup that’s easy on digestion.

Baked Cod with Green Beans: Cod seasoned with lemon, garlic, and dill, paired with lightly steamed green beans.
Stuffed Bell Peppers: Bell peppers filled with quinoa, black beans, diced tomatoes, and herbs, baked until tender.
Grilled Chicken Salad: Mixed greens topped with grilled chicken, sliced apples, walnuts, and a light honey mustard dressing.
Sweet Potato and Kale Bowl: Roasted sweet potato cubes served with sautéed kale, chickpeas, and a tahini drizzle.
Mediterranean Salad: Romaine lettuce, cucumbers, cherry tomatoes, kalamata olives, and a sprinkle of feta cheese, drizzled with olive oil and lemon juice.
Grilled Shrimp Bowl: Shrimp served over a bed of mixed greens with avocado, cucumber, and a light vinaigrette.
Lentil and Spinach Soup: A light, protein-packed soup that’s easy on digestion.
Grilled Salmon and Steamed Veggies: A small portion of salmon served with steamed broccoli and asparagus.
Chicken Stir-Fry: Sauté lean chicken breast with mixed vegetables like bell peppers, snap peas, and mushrooms in a light soy or teriyaki sauce. Serve over a small amount of brown rice.
Zucchini Noodles: Toss spiralized zucchini with cherry tomatoes, olive oil, garlic, and a sprinkle of parmesan cheese.

Apple Slices with Almond Butter: A simple and hydrating snack packed with healthy fats.
Veggie Sticks with Hummus: Sliced cucumber, carrots, and bell peppers with a side of hummus for dipping.
Hard-Boiled Eggs: A protein-rich option that’s easy to prepare and portable.
Edamame: Steamed edamame sprinkled with a pinch of sea salt.
Rice Cakes with Cottage Cheese: Top with sliced cucumbers or cherry tomatoes for extra flavor.
Berry Medley: A mix of fresh strawberries, raspberries, and blackberries for a hydrating and antioxidant-rich snack.
Trail Mix: A small portion of unsalted nuts, seeds, and dried fruit for a quick energy boost.
Cucumber and Avocado Sushi Rolls: Easy-to-make, low-carb rolls using cucumber as the wrap.
Homemade Energy Bites: Rolled oats, peanut butter, honey, and a touch of dark chocolate rolled into bite-sized balls.
Coconut Water Popsicles: Freeze coconut water with slices of fruit like pineapple or kiwi for a refreshing treat.
Carrot and Celery Sticks with Greek Yogurt Dip: A healthy, crunchy snack option.