Spinach Feta Omelette, Grilled Chicken Quinoa Salad, Salmon Dinner
A balanced meal plan providing 1800 calories with a macronutrient ratio of 30% protein, 40% carbs, and 30% fat.
4/19/2025•18 views
Breakfast: Spinach and Feta Omelette with Whole Grain Toast
Nutrition Information
Calories
450
Protein
30g
Carbs
30g
Fat
25g
Ingredients
- 3 large eggs
- 1 cup fresh spinach
- 1/4 cup feta cheese, crumbled
- 1 medium tomato, diced
- 1 slice whole-grain bread
- 1 teaspoon olive oil
- Salt and pepper to taste
Instructions
In a bowl, whisk the eggs and season with salt and pepper.
Heat the olive oil in a non-stick skillet over medium heat.
Add the spinach and diced tomato, cooking until the spinach wilts.
Pour the eggs into the skillet and stir gently to mix with the vegetables.
Sprinkle the feta cheese on top, then let cook until the eggs are set, about 3-4 minutes.
Toast the whole-grain bread while the omelette cooks.
Serve the omelette with the toast on the side.
Lunch: Grilled Chicken Salad with Quinoa and Avocado
Nutrition Information
Calories
600
Protein
42g
Carbs
48g
Fat
30g
Ingredients
- 4 oz grilled chicken breast, sliced
- 1 cup mixed greens (spinach, arugula, etc.)
- 1/2 cup cooked quinoa
- 1/2 avocado, diced
- 1/4 cup cherry tomatoes, halved
- 1/4 cup cucumber, sliced
- 2 tablespoons balsamic vinaigrette
- Salt and pepper to taste
Instructions
In a large bowl, combine mixed greens, quinoa, cherry tomatoes, cucumber, and avocado.
Add the sliced grilled chicken on top.
Drizzle with balsamic vinaigrette and season with salt and pepper.
Toss the salad gently to combine all ingredients.
Serve fresh.
Dinner: Baked Salmon with Brown Rice and Roasted Brussels Sprouts
Nutrition Information
Calories
750
Protein
52g
Carbs
58g
Fat
40g
Ingredients
- 5 oz salmon fillet
- 1 cup Brussels sprouts, halved
- 1 cup cooked brown rice
- 1 tablespoon olive oil
- 1 lemon wedge
- Salt and pepper to taste
- 1 teaspoon garlic powder
Instructions
Preheat the oven to 400°F (200°C).
Place the salmon fillet on a baking sheet lined with parchment paper.
Drizzle the salmon with olive oil, season with salt, pepper, and garlic powder.
On the same baking sheet, add the halved Brussels sprouts, drizzle with olive oil, and season with salt and pepper.
Bake the salmon and Brussels sprouts for about 15-20 minutes until the salmon is cooked through and the sprouts are tender.
Serve the baked salmon with cooked brown rice and roasted Brussels sprouts. Squeeze a lemon wedge over the salmon before eating.
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