WEEK 2 – Build Flavor

Breakfast

• Vegetable omelet with olive oil
• Yogurt with figs and seeds
• Oats with banana and walnuts

Lunch

• Bulgur tabbouleh with lemon and herbs
• Tuna salad over greens
• Farro bowl with roasted vegetables

Dinner

• Shrimp with garlic and zucchini
• Stuffed peppers with quinoa
• Grilled chicken with tomato-olive salad

Snacks

• Handful of nuts
• Fresh fruit
• Whole-grain crackers with yogurt dip

 Tip: Add herbs and spices instead of salt.

 WEEK 3 – Heart-Healthy Focus

Breakfast

• Smoothie with spinach, yogurt, and berries
• Whole-grain toast with avocado
• Yogurt with honey and seeds

Lunch

• Chickpea salad with cucumber and tomato
• Lentil-vegetable soup
• Grilled veggie sandwich on whole grain

Dinner

• Baked cod with lemon and greens
• Salmon with roasted vegetables
• Chicken with cannellini beans

Snacks

• Olives and nuts
• Fruit
• Hummus with carrots

 Tip: Eat fish at least twice this week.

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