Spinach Feta Omelette, Quinoa Chickpea Salad & Grilled Chicken
A balanced meal plan totaling 1400 calories with a macro ratio of 30% protein, 40% carbs, and 30% fat, designed for three meals.
9/25/2025•23 views
Breakfast: Spinach and Feta Omelette
Nutrition Information
Calories
290
Protein
18g
Carbs
2g
Fat
23g
Ingredients
- 2 large eggs
- 1 cup fresh spinach, chopped
- 1 oz feta cheese, crumbled
- 1/2 tbsp olive oil
- Salt and pepper to taste
Instructions
Heat the olive oil in a non-stick skillet over medium heat.
Add the chopped spinach and sauté until wilted, about 2 minutes.
In a bowl, whisk the eggs with salt and pepper.
Pour the eggs over the spinach and cook until the edges start to set.
Sprinkle feta cheese on top and fold the omelette in half.
Cook for an additional 2-3 minutes until fully set and cheese is melted.
Lunch: Quinoa Chickpea Salad
Nutrition Information
Calories
450
Protein
14g
Carbs
50g
Fat
22g
Ingredients
- 1/2 cup cooked quinoa
- 1/2 cup canned chickpeas, rinsed and drained
- 1/2 cucumber, diced
- 1/2 cup cherry tomatoes, halved
- 1/4 avocado, diced
- 2 tbsp olive oil
- 1 tbsp lemon juice
- Salt and pepper to taste
Instructions
In a large mixing bowl, combine the cooked quinoa, chickpeas, cucumber, cherry tomatoes, and avocado.
In a small bowl, whisk together olive oil, lemon juice, salt, and pepper.
Pour the dressing over the salad and toss gently to combine.
Serve fresh or chill in the refrigerator for 30 minutes before serving.
Dinner: Grilled Chicken with Roasted Vegetables
Nutrition Information
Calories
660
Protein
48g
Carbs
20g
Fat
36g
Ingredients
- 4 oz chicken breast
- 1 cup mixed bell peppers, sliced
- 1 cup zucchini, sliced
- 1 tbsp olive oil
- 1 tsp Italian seasoning
- Salt and pepper to taste
Instructions
Preheat the grill or grill pan over medium-high heat.
Brush the chicken breast with 1/2 tablespoon olive oil and season with salt, pepper, and Italian seasoning.
Grill the chicken for 6-7 minutes on each side until cooked through.
While the chicken is grilling, preheat your oven to 425°F (220°C).
Toss the sliced bell peppers and zucchini with the remaining olive oil, salt, and pepper in a bowl.
Spread the vegetables on a baking sheet and roast for 20 minutes until tender and slightly charred.
Serve the grilled chicken with the roasted vegetables.
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