SafePlates

Ingredients

• 6 large eggs
• 1 cup (240ml) unsweetened almond milk
• 8 oz (225g) chicken breast
• 8 oz (225g) salmon fillet
• 8 oz (225g) ground beef
• 1 cup (150g) broccoli florets
• 1 cup (150g) cauliflower florets
• 1 cup (150g) spinach leaves
• 1 medium avocado
• 1 cup (100g) shredded cheddar cheese
• 1/2 cup (120ml) heavy cream
• 1/4 cup (60ml) olive oil
• 2 tbsp (30g) butter
• 1/4 cup (30g) chopped walnuts
• 1/4 cup (30g) chia seeds
• 1/2 cup (60g) raspberries
• 1/2 cup (60g) cherry tomatoes
• 1/2 cup (60g) cucumber slices
• Salt and pepper to taste
• Optional: fresh herbs (parsley, dill, basil)

Instructions

1. Day 1: Breakfast – Scrambled eggs with spinach. Whisk 2 eggs with salt and pepper. Heat 1 tbsp (15ml) olive oil in a pan, add spinach, cook until wilted, then add eggs and scramble. Serve with 1/4 avocado.
2. Day 1: Lunch – Grilled chicken salad. Grill 4 oz (115g) chicken breast, slice, and serve over mixed greens with cherry tomatoes, cucumber, and 1 tbsp (15ml) olive oil.
3. Day 1: Dinner – Pan-seared salmon. Season 4 oz (115g) salmon fillet with salt and pepper. Sear in 1 tbsp (15ml) olive oil for 3-4 minutes per side. Serve with steamed broccoli.
4. Day 2: Breakfast – Chia pudding. Mix 2 tbsp (15g) chia seeds with 1/2 cup (120ml) almond milk and a few raspberries. Refrigerate overnight.
5. Day 2: Lunch – Beef and broccoli stir-fry. Sauté 4 oz (115g) ground beef in 1 tbsp (15ml) olive oil, add broccoli florets, cook until tender. Season with salt and pepper.
6. Day 2: Dinner – Cauliflower mash with grilled chicken. Steam cauliflower, mash with 1 tbsp (15g) butter and 2 tbsp (30ml) heavy cream. Serve with grilled chicken breast.
7. Day 3: Breakfast – Omelette with cheese and herbs. Whisk 2 eggs, pour into a pan, add 1/4 cup (25g) shredded cheddar and fresh herbs. Fold and cook until set.
8. Day 3: Lunch – Salmon salad. Flake cooked salmon, mix with spinach, cucumber, and 1 tbsp (15ml) olive oil.
9. Day 3: Dinner – Beef patties with sautéed spinach. Form ground beef into patties, season, and pan-fry. Serve with sautéed spinach.
10. Day 4: Breakfast – Greek yogurt (unsweetened) with walnuts and raspberries.
11. Day 4: Lunch – Chicken and avocado lettuce wraps. Fill lettuce leaves with sliced chicken, avocado, and cherry tomatoes.
12. Day 4: Dinner – Baked salmon with cauliflower rice. Bake salmon fillet, serve with grated and sautéed cauliflower.
13. Day 5: Breakfast – Scrambled eggs with cherry tomatoes.
14. Day 5: Lunch – Beef and spinach salad with olive oil dressing.
15. Day 5: Dinner – Grilled chicken with broccoli and butter.
16. Day 6: Breakfast – Chia pudding with almond milk and walnuts.
17. Day 6: Lunch – Salmon and avocado salad.
18. Day 6: Dinner – Beef stir-fry with cauliflower and herbs.
19. Day 7: Breakfast – Omelette with cheese and spinach.
20. Day 7: Lunch – Chicken salad with cucumber and olive oil.
21. Day 7: Dinner – Pan-seared salmon with sautéed broccoli.

Tip

Feel free to swap similar proteins or vegetables based on your preference. Drink plenty of water and adjust portion sizes to your hunger and activity level.