Fall Menu

Ensure this is kid-friendly…

Sample Meal Day (~1,550 calories, ~115g protein)

Breakfast (~350 cal, 28g protein)

  • 3 eggs scrambled with spinach and tomato

  • 1/2 avocado

  • Small handful of berries

Lunch (~400 cal, 35g protein)

  • Grilled chicken or salmon (4–5 oz)

  • Large mixed greens salad with olive oil + lemon

  • 1/2 cup cooked quinoa or lentils

Snack (~150 cal, 15g protein)

  • Plain Greek yogurt with a few walnuts

Dinner (~450 cal, 32g protein)

  • Baked white fish or tofu (5 oz)

  • Roasted vegetables (broccoli, carrots, Brussels sprouts)

  • Small sweet potato

Evening (optional) (~150–200 cal, 5g protein)

  • Herbal tea + a square or two of dark chocolate, or a small piece of fruit

Notes:

  • Prioritize protein at every meal to preserve muscle in a deficit.

  • Plant-forward base with fish/eggs as primary animal protein, consistent with a hormone-supportive approach.

  • Adjust portions up or down slightly based on hunger and energy for lifting days vs. rest days.

Day 2 (~1,550 cal, ~115g protein)

Breakfast — Greek yogurt bowl with berries, chia seeds, and a tablespoon of almond butter (~350 cal, 28g protein)

Lunch — Turkey and white bean soup with a side of mixed greens dressed in olive oil (~400 cal, 32g protein)

Snack — Two hard-boiled eggs with cucumber slices (~180 cal, 14g protein)

Dinner — Grilled shrimp (5–6 oz) over a bed of sautéed zucchini, peppers, and 1/2 cup brown rice (~450 cal, 34g protein)

Evening — Small apple with a teaspoon of peanut butter (~150 cal, 4g protein)

Day 3 (~1,550 cal, ~115g protein)

Breakfast — Veggie omelet (3 eggs) with mushrooms, onion, and feta, side of berries (~350 cal, 26g protein)

Lunch — Chicken and quinoa salad with chickpeas, cucumber, tomato, and lemon-tahini dressing (~420 cal, 36g protein)

Snack — Cottage cheese with pineapple (~150 cal, 15g protein)

Dinner — Baked salmon (5 oz) with roasted asparagus and a small baked potato (~450 cal, 33g protein)

Evening — Herbal tea with a small handful of almonds (~150 cal, 5g protein)

Day 4 (~1,550 cal, ~115g protein)

Breakfast — Protein smoothie: unsweetened almond milk, whey or plant protein, spinach, frozen berries, flaxseed (~350 cal, 30g protein)

Lunch — Lentil and vegetable stew with a side salad (~400 cal, 24g protein)

Snack — Greek yogurt with walnuts (~150 cal, 15g protein)

Dinner — Grilled chicken thighs (5 oz) with roasted Brussels sprouts and 1/2 cup wild rice (~470 cal, 38g protein)

Evening — Dark chocolate square + herbal tea (~130 cal, 2g protein)

Day 5 (~1,550 cal, ~115g protein)

Breakfast — Overnight oats with chia seeds, protein powder, and sliced banana (~370 cal, 28g protein)

Lunch — Tuna salad (olive oil–based, not mayo-heavy) over mixed greens with white beans (~400 cal, 34g protein)

Snack — Sliced turkey roll-ups with cucumber (~140 cal, 16g protein)

Dinner — Baked cod (5 oz) with sautéed spinach and 1/2 cup farro (~450 cal, 32g protein)

Evening — Small pear with a few walnuts (~140 cal, 3g protein)

Day 6 (~1,550 cal, ~115g protein)

Breakfast — Cottage cheese bowl with berries and a drizzle of honey, side of flaxseed (~330 cal, 26g protein)

Lunch — Grilled chicken and roasted vegetable bowl over quinoa with tahini dressing (~430 cal, 36g protein)

Snack — Hard-boiled egg with baby carrots (~120 cal, 9g protein)

Dinner — Shrimp and vegetable stir-fry (broccoli, snap peas, carrots) over 1/2 cup brown rice (~480 cal, 36g protein)

Evening — Herbal tea with a small square of dark chocolate (~130 cal, 2g protein)

Day 7 (~1,550 cal, ~115g protein)

Breakfast — Veggie egg muffins (3 eggs' worth) with a side of avocado toast on light bread (~380 cal, 26g protein)

Lunch — Salmon salad with mixed greens, chickpeas, cucumber, and lemon vinaigrette (~420 cal, 32g protein)

Snack — Plain Greek yogurt with a few berries (~130 cal, 14g protein)

Dinner — Baked chicken breast (5 oz) with roasted cauliflower and a small sweet potato (~460 cal, 38g protein)

Evening — Herbal tea + small handful of almonds (~150 cal, 5g protein)

General Notes for the Week

  • Rotate proteins (fish, poultry, eggs, legumes) to keep variety and cover different micronutrients.

  • Batch-cook grains (quinoa, brown rice, farro) at the start of the week to save time.

  • Swap any snack or side for what you have on hand — the protein and calorie targets matter more than exact ingredients.

  • Drink water consistently through the day, especially on strength training days.