Nutrient-Dense Foods to Fuel Your Day

Day 1

• Breakfast: Oats with almond milk, chia seeds, walnuts, and mixed berries (fiber, omega-3s, and antioxidants for sustained energy).

• Snack: A small handful of almonds (healthy fats, protein, and magnesium to support energy).

• Lunch: Grilled chicken with quinoa, spinach, and avocado (protein, fiber, and healthy fats to fuel your day).

• Snack: Greek yogurt with flaxseeds (probiotics and fiber to promote gut health).

• Dinner: Grilled salmon with roasted sweet potatoes and steamed broccoli (omega-3s and complex carbs for steady energy).

Day 2

• Breakfast: Scrambled eggs with spinach and avocado (protein, healthy fats, and fiber for sustained energy).

• Snack: A handful of walnuts (omega-3s and antioxidants to support brain function and energy).

• Lunch: Lentil soup with turmeric, carrots, and kale (fiber, iron, and anti-inflammatory properties to boost energy).

• Snack: A small portion of kefir (probiotics for gut health and energy support).

• Dinner: Grilled turkey with quinoa and roasted Brussels sprouts (lean protein, fiber, and nutrients for energy).

Day 3

• Breakfast: Smoothie with almond milk, spinach, chia seeds, flaxseeds, and blueberries (fiber, healthy fats, and antioxidants to fuel energy).

• Snack: Carrot sticks with hummus (fiber and healthy fats to stabilize blood sugar levels).

• Lunch: Grilled shrimp with quinoa, roasted sweet potatoes, and avocado (complex carbs, omega-3s, and fiber for energy).

• Snack: A handful of pumpkin seeds (magnesium, zinc, and fiber to support energy levels).

• Dinner: Grilled chicken with quinoa and steamed broccoli (lean protein and fiber for sustained energy).

Day 4

• Breakfast: Chia seed pudding with coconut milk, chia seeds, and mixed berries (fiber, antioxidants, and healthy fats to fuel your day).

• Snack: A handful of mixed nuts (healthy fats, protein, and fiber for energy).

• Lunch: Tofu stir-fry with bok choy, carrots, and turmeric (plant-based protein, fiber, and anti-inflammatory ingredients for energy).

• Snack: Greek yogurt with a drizzle of honey (probiotics and protein for gut health and energy).

• Dinner: Grilled salmon with roasted cauliflower and quinoa (omega-3s and fiber to support energy).

Day 5

• Breakfast: Smoothie with kale, chia seeds, almond milk, and strawberries (antioxidants, fiber, and healthy fats for energy).

• Snack: A handful of almonds (healthy fats and protein to support steady energy).

• Lunch: Grilled chicken with roasted Brussels sprouts and sweet potatoes (protein, fiber, and complex carbs for energy).

• Snack: A small portion of kefir (probiotics to improve digestion and energy levels).

• Dinner: Grilled turkey with quinoa and sautéed spinach (protein, fiber, and vitamins to fuel your body).

Day 6

• Breakfast: Scrambled eggs with sautéed kale and avocado (protein, fiber, and healthy fats to support energy).

• Snack: A small handful of walnuts (omega-3s to support brain function and energy).

• Lunch: Lentil stew with turmeric, garlic, and spinach (high in fiber, iron, and anti-inflammatory ingredients).

• Snack: Carrot sticks with hummus (fiber and healthy fats to sustain energy levels).

• Dinner: Grilled salmon with roasted sweet potatoes and steamed broccoli (omega-3s and fiber to maintain energy).

Day 7

• Breakfast: Oats with almond milk, chia seeds, flaxseeds, and strawberries (fiber and antioxidants for sustained energy).

• Snack: A handful of pumpkin seeds (magnesium and fiber to support energy).

• Lunch: Grilled chicken with quinoa and roasted vegetables (lean protein, fiber, and complex carbs for energy).

• Snack: Greek yogurt with flaxseeds (probiotics to support digestion and energy levels).

• Dinner: Grilled shrimp with a side of kale salad and roasted carrots (protein, fiber, and healthy fats to energize your body).