Each day includes breakfast, lunch, dinner, and an optional snack. Prep a few basics ahead of time — cooked grains, washed greens, and a simple dressing — to make the week easier.
These are meal ideas, not a personalized treatment plan. If you have allergies, medical conditions, or specific nutrition needs, adapt them with your healthcare professional.
THE WEEK AHEAD
Your 7-day menu.
DAY 01A fresh start
- Breakfast
- Overnight oats with berries, walnuts, and chia.
- Lunch
- Quinoa bowl with chickpeas, cucumber, greens, and lemon-tahini dressing.
- Dinner
- Baked salmon or tofu with roasted broccoli and sweet potato.
- Snack
- Apple with almond butter.
DAY 02Keep it colorful
- Breakfast
- Plain yogurt or soy yogurt with berries, pumpkin seeds, and oats.
- Lunch
- Leftover salmon or tofu over greens with quinoa and avocado.
- Dinner
- Lentil and vegetable soup with whole-grain toast.
- Snack
- Carrots and hummus.
DAY 03Easy does it
- Breakfast
- Whole-grain toast with avocado, egg or tofu scramble, and tomato.
- Lunch
- Leftover lentil soup with a side salad.
- Dinner
- Ginger-garlic tofu or chicken stir-fry with brown rice and mixed vegetables.
- Snack
- A pear and a handful of walnuts.
DAY 04Midweek balance
- Breakfast
- Oatmeal with sliced banana, cinnamon, and ground flaxseed.
- Lunch
- Leftover stir-fry over greens or brown rice.
- Dinner
- White bean and spinach skillet with tomatoes, olive oil, and whole-grain bread.
- Snack
- Plain yogurt or soy yogurt with berries.
DAY 05Simple favorites
- Breakfast
- Berry-spinach smoothie with unsweetened milk, oats, and nut butter.
- Lunch
- White bean wrap with greens, cucumber, and hummus.
- Dinner
- Sheet-pan chicken or chickpeas with peppers, zucchini, and quinoa.
- Snack
- Orange and pumpkin seeds.
DAY 06Room to enjoy
- Breakfast
- Egg or tofu scramble with spinach, tomato, and whole-grain toast.
- Lunch
- Leftover sheet-pan vegetables and protein in a grain bowl.
- Dinner
- Whole-grain pasta with tomato sauce, mushrooms, spinach, and a side salad.
- Snack
- Apple and a handful of nuts.
DAY 07Finish feeling good
- Breakfast
- Yogurt or soy yogurt bowl with banana, berries, and chia.
- Lunch
- Chickpea, avocado, and veggie salad with olive oil and lemon.
- Dinner
- Vegetable and bean chili with brown rice and fresh herbs.
- Snack
- Carrots with hummus.
TAKE THIS TO THE STORE
Your grocery list.
Check what you already have first. Choose the proteins and dairy alternatives that work for you.
Produce
Berries, bananas, apples, pears, orange, lemon, avocado, spinach, mixed greens, broccoli, sweet potatoes, carrots, cucumber, tomatoes, bell peppers, zucchini, mushrooms, garlic, ginger, fresh herbs.
Proteins & legumes
Chickpeas, lentils, white beans, kidney or black beans, hummus, tofu and/or salmon, chicken, eggs.
Grains & pantry
Rolled oats, quinoa, brown rice, whole-grain bread, wraps and pasta, canned tomatoes, olive oil, tahini, almond or other nut butter, cinnamon.
Extras
Plain yogurt or soy yogurt, unsweetened milk of choice, walnuts, pumpkin seeds, chia seeds, ground flaxseed.