Meal	Food Items
Breakfast	Scrambled eggs (2 eggs) with spinach and tomatoes Whole grain toast (1 slice) Greek yogurt (1 small container) with mixed berries
Mid-Morning Snack	Apple slices with almond butter (2 tablespoons)
Lunch	Grilled chicken breast (4-6 oz) over mixed greens Quinoa salad with cucumbers, bell peppers, and a light vinaigrette
Afternoon Snack	Carrot and celery sticks with hummus (4 tablespoons)
Pre-Workout Snack	Rice cakes (2) with peanut butter (2 tablespoons)
Post-Workout Snack	Whey protein shake with water or milk
Dinner	Baked salmon (4-6 oz) with steamed broccoli and brown rice
Evening Snack	Mixed nuts (small handful)

Hydration: Aim to drink at least 8 glasses (64 ounces) of water throughout the day.

Notes:

• Adjust portion sizes based on individual needs.
• Consider dietary restrictions and health concerns.
• Balance meals with lean protein, complex carbs, and healthy fats.