Breakfast

• Scrambled eggs (2 eggs) with spinach and mushrooms
• Whole-grain toast (1 slice) with avocado spread
• Green tea

Snack

• Greek yogurt (6 oz.) with berries
• Almonds (1 oz.)

Lunch

• Grilled chicken breast (4 oz.) with mixed vegetables (broccoli, cauliflower, carrots)
• Quinoa (1/2 cup)
• Water with lemon

Snack

• Hummus (2 tbsp.) with carrot sticks
• Apple slices (1 medium)

Dinner

• Baked salmon (4 oz.) with roasted asparagus
• Brown rice (1/2 cup)
• Mixed greens salad with vinaigrette dressing

Snack

• Cottage cheese (1/2 cup) with sliced peaches

Remember, to lose weight, you need to create a calorie deficit by consuming fewer calories than you burn. This meal plan provides approximately 1,300-1,400 calories per day, but your calorie needs may vary depending on your age, gender, height, weight, and activity level. Make sure to consult with a healthcare professional before making any significant changes to your diet or exercise routine.

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