Day 1: Monday

Breakfast:

Vegetable Omelette

• 2 large eggs
• 1/4 cup diced bell peppers
• 1/4 cup diced onions
• 1/4 cup chopped tomatoes
• 1/4 cup chopped spinach
• Salt and pepper to taste
• 1 tsp olive oil

Whisk eggs in a bowl. In a non-stick pan, heat olive oil, and sauté bell peppers, onions, and tomatoes. Add the spinach and cook until wilted. Pour the whisked eggs into the pan, season with salt and pepper, and cook until set. Fold the omelette in half and serve.

Lunch:

Chicken Salad

• 1 grilled chicken breast, sliced
• 2 cups mixed salad greens
• 1/2 cup cherry tomatoes, halved
• 1/4 cup cucumber, sliced
• 1/4 cup red onion, sliced
• 1/4 cup lemon-tahini dressing

Toss together the salad greens, cherry tomatoes, cucumber, and red onion in a large bowl. Top with sliced grilled chicken and drizzle with lemon-tahini dressing.

Dinner:

Baked Fish with Roasted Vegetables

• 1 fish fillet (such as tilapia or salmon)
• 1 tbsp olive oil
• Salt and pepper to taste
• 1/2 cup cherry tomatoes
• 1/2 cup sliced bell peppers
• 1/2 cup sliced zucchini
• 1/4 cup chopped red onion
• 1 tbsp lemon juice

Preheat oven to 400°F (200°C). Season fish with salt, pepper, and a drizzle of olive oil. Place fish and vegetables on a baking sheet, season vegetables with salt, pepper, and a drizzle of olive oil. Bake for 15-20 minutes, or until fish is cooked through and vegetables are tender. Drizzle with lemon juice before serving.

Day 3: Wednesday

Breakfast:

Yogurt Parfait

• 1 cup low-fat Greek yogurt
• 1/2 cup mixed berries (fresh or frozen)
• 1/4 cup granola
• 1 tsp honey (optional)

Layer Greek yogurt, mixed berries, and granola in a bowl or glass. Drizzle with honey, if desired.

Lunch:

Tuna Salad Lettuce Wraps

• 1 can of tuna, drained
• 1/4 cup chopped celery
• 1/4 cup chopped red onion
• 2 tbsp low-fat mayonnaise
• Salt and pepper to taste
• 4 large lettuce leaves

In a bowl, mix together tuna, celery, red onion, mayonnaise, salt, and pepper. Spoon the tuna mixture onto lettuce leaves and wrap to serve.

Dinner:

Grilled Chicken and Vegetable Skewers

• 8 oz chicken breast, cubed
• 1 cup bell peppers, cubed
• 1 cup zucchini, sliced
• 1/2 cup red onion, cubed
• 2 tbsp olive oil
• Salt and pepper to taste
• Wooden skewers, soaked in water for 30 minutes

Preheat grill or grill pan. Thread chicken and vegetables onto skewers, alternating between each ingredient. Brush skewers with olive oil and season with salt and pepper. Grill skewers until chicken is cooked through and vegetables are tender, turning occasionally.

Day 4: Thursday

Breakfast:

Chia Pudding

• 1/4 cup chia seeds
• 1 cup almond milk
• 1 tbsp honey (optional)
• 1/2 tsp vanilla extract
• 1/2 cup mixed berries

In a bowl or jar, mix together chia seeds, almond milk, honey (if using), and vanilla extract. Refrigerate overnight, or for at least 4 hours, until chia seeds have absorbed the liquid and formed a pudding-like consistency. Top with mixed berries before serving.

Lunch:

Grilled Vegetable Sandwich

• 1/2 cup sliced bell peppers
• 1/2 cup sliced zucchini
• 1/2 cup sliced red onion
• 1/4 cup hummus
• 2 slices of whole-grain bread
• Salt and pepper to taste
• 1 tsp olive oil

In a grill pan or on a grill, cook the vegetables with olive oil until tender. Season with salt and pepper. Spread hummus on one slice of bread, top with grilled vegetables, and place the second slice of bread on top. Cut in half and serve.

Dinner:

Lentil Soup

• 1 tbsp olive oil
• 1/2 cup chopped onion
• 1/2 cup chopped carrots
• 1/2 cup chopped celery
• 2 garlic cloves, minced
• 4 cups vegetable broth
• 1 cup green or brown lentils, rinsed and drained
• 1/2 tsp cumin
• 1/2 tsp paprika
• Salt and pepper to taste

In a large pot, heat olive oil over medium heat. Add onions, carrots, and celery, cooking until softened. Add garlic and cook for an additional minute. Stir in vegetable broth, lentils, cumin, paprika, salt, and pepper. Bring the mixture to a boil, then reduce heat and simmer for 25-30 minutes, or until lentils are tender. Adjust seasonings to taste and serve.

Day 5: Friday

Breakfast:

Oatmeal with Fruit and Nuts

• 1/2 cup old-fashioned rolled oats
• 1 cup water or almond milk
• 1/2 cup sliced fruit (e.g., banana, apple, or berries)
• 1/4 cup mixed nuts (e.g., almonds, walnuts, or pecans)
• 1 tsp honey (optional)

Cook oatmeal according to package directions using water or almond milk. Top cooked oatmeal with sliced fruit, mixed nuts, and a drizzle of honey, if desired.

Lunch:

Quinoa Salad

• 1 cup cooked quinoa
• 1/2 cup chopped cucumber
• 1/2 cup cherry tomatoes, halved
• 1/4 cup chopped red onion
• 1/4 cup chopped parsley
• 2 tbsp lemon juice
• 2 tbsp olive oil
• Salt and pepper to taste

In a large bowl, combine quinoa, cucumber, tomatoes, red onion, and parsley. In a small bowl, whisk together lemon juice, olive oil, salt, and pepper. Pour dressing over the salad and toss to combine.

Dinner:

Spaghetti with Turkey Meatballs

• 4 oz whole-grain spaghetti
• 8 oz ground turkey
• 1/4 cup breadcrumbs
• 1/4 cup grated Parmesan cheese (halal-certified)
• 1/4 cup chopped parsley
• 1 egg
• Salt and pepper to taste
• 1 cup marinara sauce (halal-certified)

Preheat oven to 400°F (200°C). Cook spaghetti according to package directions. In a bowl, mix together ground turkey, breadcrumbs, Parmesan, parsley, egg, salt, and pepper. Form the mixture into small meatballs and place on a baking sheet. Bake for 15-20 minutes, or until cooked through. Heat marinara sauce in a saucepan, then add cooked meatballs. Serve over cooked spaghetti.

Day 6: Saturday

Breakfast:

Mixed Berry Smoothie

• 1 cup mixed berries (fresh or frozen)
• 1/2 banana
• 1 cup almond milk
• 1/2 cup low-fat Greek yogurt
• 1 tbsp honey (optional)

Blend all ingredients in a blender until smooth. Adjust sweetness with honey, if desired.

Lunch:

Caprese Salad

• 1 large tomato, sliced
• 4 oz fresh mozzarella cheese (halal-certified), sliced
• 1/4 cup fresh basil leaves
• 2 tbsp balsamic glaze
• Salt and pepper to taste

Arrange tomato and mozzarella slices on a plate, alternating between each. Tuck basil leaves between the tomato and mozzarella slices. Drizzle with balsamic glaze and season with salt and pepper.

Dinner:

Chicken Fajita Bowl

• 8 oz chicken breast, sliced
• 1 cup bell peppers, sliced
• 1/2 cup red onion, sliced
• 1/2 tsp cumin
• 1/2 tsp chili powder
• 1/2 tsp paprika
• Salt and pepper to taste
• 1 tbsp olive oil
• 1 cup cooked brown rice
• 1/4 cup salsa
• 1/4 cup guacamole

In a large pan, heat olive oil and cook chicken until browned. Add bell peppers and onions, cooking until tender. Season with cumin, chili powder, paprika, salt, and pepper. Serve over cooked brown rice and top with salsa and guacamole.

Day 7: Sunday

Breakfast:

Avocado Toast

• 1 ripe avocado
• 1/2 lemon, juiced
• Salt and pepper to taste
• 2 slices of whole-grain bread, toasted
• 1/4 cup cherry tomatoes, halved
• 1/4 cup crumbled feta cheese (halal-certified)

Mash the avocado in a bowl with lemon juice, salt, and pepper. Spread the mashed avocado on toasted bread slices, and top with cherry tomatoes and crumbled feta cheese.

Lunch:

Greek Salad Pita Wrap

• 1 cup chopped cucumber
• 1/2 cup cherry tomatoes, halved
• 1/4 cup chopped red onion
• 1/4 cup crumbled feta cheese (halal-certified)
• 1/4 cup chopped parsley
• 2 tbsp lemon juice
• 2 tbsp olive oil
• Salt and pepper to taste
• 2 whole wheat pita bread rounds

In a large bowl, combine cucumber, tomatoes, red onion, feta, and parsley. In a small bowl, whisk together lemon juice, olive oil, salt, and pepper. Pour dressing over the salad and toss to combine. Stuff the salad mixture into pita bread rounds and serve.

Dinner:

Eggplant Parmesan

• 1 large eggplant, sliced into 1/4-inch rounds
• 2 eggs, beaten
• 1 cup breadcrumbs
• 1 cup grated Parmesan cheese (halal-certified)
• Salt and pepper to taste
• 1 cup marinara sauce (halal-certified)
• 1 cup shredded mozzarella cheese (halal-certified)
• Olive oil, for frying

Preheat oven to 375°F (190°C). Dip eggplant slices into beaten eggs, then coat with a mixture of breadcrumbs and Parmesan cheese. Season with salt and pepper. In a large pan, heat a thin layer of olive oil over medium heat. Fry the eggplant slices until golden brown on both sides, then transfer to a baking dish. Spoon marinara sauce over the eggplant slices and top with shredded mozzarella cheese. Bake for 20-25 minutes, or until cheese is melted and bubbly.

Rotate these meal options throughout the week and explore new recipes to keep your meals interesting and flavorful. Remember to drink plenty of water and adjust portion sizes according to your activity level and personal needs.