my diet (share yours) Monday 🚶 - Breakfast: Scrambled eggs with vegetables (spinach, bell peppers, mushrooms) - Snack: Greek yogurt with mixed nuts - Lunch: Grilled chicken breast with quinoa and roasted vegetables (broccoli, carrots, cauliflower) - Snack: Protein shake or a hard-boiled egg - Dinner: Baked salmon with steamed asparagus and quinoa Tuesday 😞 - Breakfast: Overnight oats made with whey protein, topped with berries and almond butter - Snack: Cottage cheese with sliced cucumbers - Lunch: Turkey or tofu lettuce wraps with avocado, tomatoes, and hummus - Snack: Protein bar - Dinner: Lean steak with sweet potato and roasted Brussels sprouts Wednesday 🥦 - Breakfast: Protein smoothie with spinach, banana, almond milk, and peanut butter - Snack: Greek yogurt with chia seeds and berries - Lunch: Grilled shrimp with whole wheat pasta and mixed vegetables - Snack: Roasted chickpeas - Dinner: Baked chicken thighs with quinoa and sautéed zucchini Thursday 🥑 - Breakfast: Egg white omelette with diced turkey, spinach, and feta cheese - Snack: Protein shake with your choice of fruit - Lunch: Grilled tofu or chicken salad with mixed greens, cherry tomatoes, and a vinaigrette dressing - Snack: Almonds or cashews - Dinner: Baked cod with roasted butternut squash and quinoa Friday🍋🍚 - Breakfast: Protein pancakes topped with berries and a drizzle of honey - Snack: Greek yogurt with granola and sliced almonds - Lunch: Lean beef or lentil burger with whole wheat bun, lettuce, and tomato - Snack: Hard-boiled eggs - Dinner: Grilled chicken breast with roasted Brussels sprouts and sweet potato wedges Saturday 🥒🥕 - Breakfast: Vegetable omelette with whole grain toast - Snack: Cottage cheese with pineapple chunks - Lunch: Grilled salmon or tofu with brown rice and steamed broccoli - Snack: Protein smoothie with spinach, banana, and almond milk - Dinner: Grilled shrimp skewers with quinoa tabbouleh salad Sunday🥙🍇 - Breakfast: Quinoa breakfast bowl with scrambled eggs, avocado, and salsa

• Drink at least 8 glasses of water daily. • avoid excessive intake of sugary drinks, soda and energy drinks It's important to consume enough calories to support muscle growth.

Spend 15 minutes daily stretching or yoga. It's important to stretch because it enhances flexibility and reduces the risk of injuries