HEALTY

1 DAY

Breakfast: Oatmeal, fresh fruit, and almond butter

Lunch: Chicken breast salad (lettuce, tomato, carrot, radish, chicken breast and olive oil/lemon dressing)

Dinner: Grilled salmon, steamed broccoli, and brown rice

2 DAYS

Breakfast: Banana smoothie (banana, oatmeal, almond milk, vanilla extract)

Lunch: Green lentil soup, whole wheat bread

Dinner: Vegetable couscous with olive oil

3 DAYS

Breakfast: Eggs, whole wheat bread and tomato slices

Lunch: Brown Rice pilaf with paprika and chicken meatballs with vegetables

Dinner: Spinach Fillet of Sea Bass, Potatoes and Green Salad

4 DAYS

Breakfast: Plain yogurt, honey, and walnuts

Lunch: Pita with chickpeas and mince

Dinner: Turkey fajita, avocado, fresh salsa served with tomatoes, onions, and peppers

5 DAYS

Breakfast: Cheese omelet, whole wheat bread and cherry tomatoes

Lunch: Baked chicken with vegetables (potatoes, carrots, onions, garlic), olive oil and spices

Dinner: Lentil veggie casserole, salad

6 DAYS

Breakfast: Whole wheat toast with banana, tea with walnuts and honey

Lunch: Red lentil soup with spicy meat, whole wheat bread

Dinner: Steak with grilled vegetables, green salad

7 DAYS

Breakfast: Plain yogurt, raisins, walnuts, and honey

Lunch: Bulgur pilaf, meatballs with vegetables

Dinner: Grilled chicken, vegetables (potatoes, carrots, zucchini, onions)

DAY 8

Breakfast: Wholegrain cereal, fresh fruit and almonds

Lunch: Green beans with olive oil, salad

Dinner: Grilled sea bass, bulgur pilaf with spinach

DAY 9

Breakfast: Plain yogurt, dried apricots, almonds and honey

Lunch: Chicken and vegetables (broccoli, artichokes)

Dinner: Grilled chicken, boiled broccoli

10 DAYS

Breakfast: Oatmeal, fresh fruit and almond meal

Lunch: Vegetable couscous with chickpeas, salad

Dinner: Grilled salmon, steamed broccoli, and brown rice

DAY 11

Breakfast: Smoothie (banana, oatmeal, almond milk, oat extract)

Lunch: Brown rice pilaf with paprika and chicken with vegetables

Dinner: Vegetable couscous with olive oil

DAY 12

Breakfast: Eggs, whole wheat bread and tomato slices

Lunch: Green bean meal, whole wheat bread

Dinner: Spinach Fillet of Sea Bass, Breakfast Potatoes, and Green Salad

DAY 13

Breakfast: Plain yogurt, honey, and walnuts

Lunch: Chicken and Spinach Pasta

Dinner: Turkey fajita, avocado, fresh salsa served with tomatoes, onions, and peppers

DAY 14

Breakfast: Cheese omelet, whole wheat bread and cherry tomatoes

Lunch: Baked chicken with vegetables (potatoes, carrots, onions, garlic), olive oil and spices

Dinner: Vegetable casserole with chickpeas, salad

15 DAYS

Breakfast: Whole wheat toast with banana, tea with walnuts and honey

Lunch: Red lentil soup with spicy meat, whole wheat bread

Dinner: Steak with grilled vegetables, green salad

DAY 16

Breakfast: Plain yogurt, raisins, walnuts, and honey

Lunch: Bulgur pilaf, meatballs with vegetables

Dinner: Grilled chicken, vegetables (potatoes, carrots, zucchini, onions)

DAY 17

Breakfast: Wholegrain cereal, fresh fruit and almonds

Lunch: Green beans with olive oil, salad

Dinner: Grilled sea bass, bulgur pilaf with spinach

DAY 18

Breakfast: Plain yogurt, dried apricots, almonds and honey

Lunch: Chicken bed with vegetables (zucchini, potatoes, carrots, onions), salad

Dinner: Grilled chicken, consumed vegetables (potatoes, carrots)

DAY 19

Breakfast: Whole wheat bread, avocado and butter

Lunch: Lentil meatballs, tzatziki and green salad

Dinner: Grilled salmon, artichokes with olive oil, and brown rice pilaf

20 DAYS

Breakfast: Oatmeal, walnuts, fresh fruit and almond meal

Lunch: Meatballs with bulgur, salad

Dinner: Vegetable couscous with olive oil

DAY 21

Breakfast: Cheese omelet, whole wheat bread and cherry tomatoes

Lunch: Baked chicken with vegetables (potatoes, carrots, onions, garlic), olive oil and spices

Dinner: Vegetable casserole with chickpeas, salad

DAY 22

Breakfast: Whole wheat toast with banana, tea with walnuts and honey

Lunch: Red lentil soup with spicy meat, whole wheat bread

Dinner: Steak with grilled vegetables, green salad

DAY 23

Breakfast: Plain yogurt, raisins, walnuts, and honey

Lunch: Bulgur pilaf, meatballs with vegetables

Dinner: Grilled chicken, vegetables (potatoes, carrots, zucchini, onions)

DAY 24

Breakfast: Wholegrain cereal, fresh fruit and almonds

Lunch: Green beans with olive oil, salad

Dinner: Grilled sea bass, bulgur pilaf with spinach

25 DAYS

Breakfast: Plain yogurt, dried apricots, almonds and honey

Lunch: Chicken bed with vegetables (zucchini, potatoes, carrots, onions), salad

Dinner: Grilled chicken, consumed vegetables (potatoes, carrots, zucchini, onions)

DAY 26

Breakfast: Whole wheat bread, avocado, and exit

Lunch: Lentil meatballs, tzatziki and green salad

Dinner: Grilled salmon, artichokes with olive oil, and brown rice pilaf

DAY 27

Breakfast: Oatmeal, walnuts, fresh fruit and almond meal

Lunch: Meatballs with bulgur, salad

Dinner: Vegetable couscous with olive oil

DAY 28

Breakfast: Cheese omelet, whole wheat bread and cherry tomatoes

Lunch: Baked chicken with vegetables (potatoes, carrots, onions, garlic), olive oil and spices

Dinner: Vegetable casserole with chickpeas, salad

DAY 29

Breakfast: Whole wheat toast with banana, tea with walnuts and honey

Lunch: Red lentil soup with spicy meat, whole wheat bread

Dinner: Steak with grilled vegetables, green salad

30 DAYS

Breakfast: Plain yogurt, raisins, walnuts, and honey

Lunch: Bulgur pilaf, meatballs with vegetables

Dinner: Grilled chicken, vegetables (potatoes, carrots, zucchini, onions)

This healthy eating program is what your body needs over a 30-day period.

It is designed to meet the nutritional needs.

However, since everyone's nutritional requirements are different,

whether this is appropriate for your program with precautions or nutrition.

It is important to determine by talking to your specialist.

Also, exercising regularly and consuming enough water

It is important for a healthy lifestyle.

I wish you a healthy day, take care of yourself. :)