SafePlates

Ingredients

• 14 large eggs
• 7 cups (1.65L) low-fat milk or unsweetened plant milk
• 21 oz (600g) rolled oats
• 7 medium apples
• 7 medium bananas
• 14 oz (400g) low-fat Greek yogurt or plant-based yogurt
• 14 oz (400g) cottage cheese or plant-based cottage cheese alternative
• 21 oz (600g) skinless chicken breast or tofu/tempeh for plant-based option
• 21 oz (600g) salmon fillet or extra-firm tofu for plant-based option
• 21 oz (600g) lean ground turkey or lentils/plant-based ground for plant-based option
• 7 cups (1.75L) mixed salad greens
• 7 cups (1.1kg) mixed vegetables (broccoli, carrots, bell peppers, zucchini)
• 7 cups (1.2kg) steamed brown rice or quinoa
• 7 tbsp (105ml) olive oil
• 7 oz (200g) hummus
• 7 whole wheat tortillas or gluten-free tortillas
• 7 cups (1.1kg) cherry tomatoes
• 7 medium cucumbers
• 7 lemons
• Salt and pepper to taste
• Dried herbs and spices (paprika, oregano, basil, garlic powder) to taste

Instructions

1. Note: This meal plan contains dairy, eggs, gluten, and animal products. If you have dietary restrictions (e.g., vegan, dairy-free, gluten-free), see substitution suggestions in the ingredient list.
2. Breakfast (Daily): In a jar or bowl, mix 3 oz (85g) rolled oats with 1 cup (240ml) low-fat milk or unsweetened plant milk and 1/2 sliced banana. Refrigerate overnight. In the morning, top with 2 tbsp (30g) Greek yogurt or plant-based yogurt and a few apple slices.
3. Morning Snack (Daily): Enjoy 1 medium apple or banana with 2 oz (55g) cottage cheese or plant-based cottage cheese alternative.
4. Lunch (Days 1-3): Grill 3 oz (85g) chicken breast (or tofu/tempeh) with salt, pepper, and herbs. Serve with 1 cup (160g) steamed brown rice and 1 cup (160g) mixed vegetables. Drizzle with 1 tbsp (15ml) olive oil and a squeeze of lemon.
5. Lunch (Days 4-5): Bake 3 oz (85g) salmon fillet (or extra-firm tofu) with lemon, pepper, and herbs. Serve with 1 cup (160g) quinoa and 1 cup (160g) mixed salad greens. Add 1 tbsp (15ml) olive oil.
6. Lunch (Days 6-7): Sauté 3 oz (85g) lean ground turkey (or lentils/plant-based ground) with garlic powder and paprika. Serve in a whole wheat tortilla or gluten-free tortilla with 1 oz (30g) hummus, 1 cup (160g) cherry tomatoes, and 1/2 sliced cucumber.
7. Afternoon Snack (Daily): Have 1 cup (240ml) low-fat milk or plant milk with 2 tbsp (30g) Greek yogurt or plant-based yogurt.
8. Dinner (Daily): Make a large salad with 1 cup (160g) mixed salad greens, 1/2 sliced cucumber, 1/2 cup (80g) cherry tomatoes, and 1 tbsp (15ml) olive oil. Top with 2 hard-boiled eggs (boil eggs for 10 minutes, cool, and peel). Season with salt, pepper, and lemon juice.
9. Drink plenty of water throughout the day.
10. Adjust portion sizes based on your individual calorie needs and activity level.
11. Prepare meals in advance and store in airtight containers for convenience.

Tip

For dietary needs, substitute dairy, eggs, gluten, or animal products as suggested. Add fresh herbs or a squeeze of lemon to boost flavor without extra calories.