• Oats: 50g
• Milk (or plant-based milk): 1 cup
• Banana: 1, sliced
• Chia seeds: 1 tbsp
• Almonds: 10, chopped

Cook oats in milk, top with banana, chia seeds, and almonds.

• Protein: 15%
• Carbs: 45%
• Fats: 40%

• Chicken breast: 150g, grilled
• Quinoa: 1/2 cup, cooked
• Mixed veggies (bell peppers, zucchini): 1 cup, grilled
• Avocado: 1/4, sliced
• Lemon juice: 1 tbsp

Assemble bowl with quinoa, grilled chicken, veggies, avocado, and drizzle with lemon juice.

• Protein: 40%
• Carbs: 30%
• Fats: 30%

• Salmon fillet: 150g, baked
• Sweet potatoes: 1 medium, roasted
• Broccoli: 1 cup, steamed
• Olive oil: 1 tbsp
• Lemon: 1 slice

Season salmon, bake. Serve with roasted sweet potatoes, steamed broccoli, olive oil, and lemon slice.

• Protein: 45%
• Carbs: 25%
• Fats: 30%