Meal ideas

Whole-grain toast, mashed avocado, two poached eggs, chili flake.

Plain Greek yogurt, mixed berries, a spoon of granola, drizzle of honey.

Oats, banana, egg whites, and protein powder cooked as three small pancakes.

Mixed greens, cherry tomato, cucumber, grilled chicken, olive-oil vinaigrette.

Quinoa, black beans, corn, avocado, lime, and cilantro.

Canned tuna mixed with Greek yogurt and celery, served in crisp lettuce cups.

Baked salmon, brown rice, steamed broccoli, light teriyaki glaze.

Lean turkey, bell pepper, zucchini, and cauliflower rice in garlic sauce.

Red lentils simmered with tomato, onion, cumin, and a squeeze of lemon.

Low-fat cottage cheese with sliced peach or pineapple.