Sentry Page Protection

                                  90 DAY WELLNESS PROGRAM SUGGESTED MEAL PLAN 


The plan can be adjusted depending on portion sizes and preferences, and the aim is to support fitness, muscle maintenance, and energy levels for women, especially those over 40.




​
WEEK 1 

Day 1:

Breakfast: Scrambled eggs with spinach and avocado
Snack: Greek yogurt with chia seeds and berries
Lunch: Grilled chicken salad with mixed greens and olive oil vinaigrette
Snack: Apple slices with almond butter
Dinner: Baked salmon with roasted Brussels sprouts and quinoa

Day 2:

Breakfast: Protein smoothie (almond milk, protein powder, spinach, and a few strawberries)
Snack: Cottage cheese with sliced cucumber
Lunch: Turkey and avocado wrap with whole-grain tortilla and hummus
Snack: Carrot sticks with hummus
Dinner: Grilled chicken breast with roasted sweet potatoes and steamed broccoli

Day 3:

Breakfast: Greek yogurt with walnuts and blueberries
Snack: Hard-boiled eggs with a few slices of cucumber
Lunch: Grilled salmon with a side of mixed greens and avocado
Snack: Protein shake with almond milk and a banana
Dinner: Turkey meatballs with zoodles (zucchini noodles)

Day 4:

Breakfast: Omelette with mushrooms, bell peppers, and feta cheese
Snack: A handful of mixed nuts
Lunch: Tuna salad with mixed greens, cherry tomatoes, and cucumber
Snack: Celery sticks with peanut butter
Dinner: Grilled tilapia with sautéed spinach and cauliflower rice

Day 5:

Breakfast: Chia seed pudding with almond milk and raspberries
Snack: Greek yogurt with almonds
Lunch: Baked cod with roasted Brussels sprouts and quinoa
Snack: Apple slices with almond butter
Dinner: Grilled turkey breast with a side of mixed greens

Day 6:
Breakfast: Protein smoothie with almond milk, protein powder, and spinach
Snack: Cottage cheese with cucumber slices
Lunch: Chicken stir-fry with broccoli and bell peppers
Snack: A boiled egg and a handful of nuts
Dinner: Grilled shrimp with roasted vegetables and wild rice

Day 7:

Breakfast: Scrambled eggs with spinach and tomatoes
Snack: Greek yogurt with a few slices of apple
Lunch: Grilled chicken salad with avocado and olive oil vinaigrette
Snack: Celery with hummus
Dinner: Baked salmon with steamed asparagus and quinoa



Week 2 

Day 1

Breakfast: Scrambled eggs (2 eggs + 2 egg whites) with spinach, whole grain toast, and avocado
Snack 1: Greek yogurt (6 oz) with chia seeds and raspberries
Lunch: Grilled chicken breast (4 oz), quinoa (1/2 cup), and steamed broccoli
Snack 2: Almonds (1 oz) and an apple
Dinner: Baked salmon (4 oz), roasted sweet potato (1 small), and mixed greens salad

Day 2

Breakfast: Oatmeal (1/2 cup) with protein powder and blueberries
Snack 1: Cottage cheese (1/2 cup) with pineapple slices
Lunch: Turkey breast (4 oz) on whole wheat wrap with avocado, spinach, and tomatoes
Snack 2: Celery with 2 tbsp almond butter
Dinner: Grilled pork tenderloin (4 oz), brown rice (1/2 cup), and roasted Brussels sprouts

Day 3

Breakfast: Protein smoothie (protein powder, almond milk, banana, spinach)
Snack 1: Hard-boiled eggs (2) and baby carrots
Lunch: Tuna salad (4 oz) on whole grain bread, with mixed greens
Snack 2: Cottage cheese with cucumber slices
Dinner: Ground turkey stir-fry with vegetables and brown rice

Day 4

Breakfast: Scrambled eggs (2 eggs) with turkey sausage, whole wheat toast, and avocado
Snack 1: Greek yogurt with walnuts and honey
Lunch: Grilled chicken (4 oz), quinoa, and roasted vegetables
Snack 2: Almonds and orange slices
Dinner: Grilled steak (4 oz), baked sweet potato, and steamed broccoli

Day 5

Breakfast: Protein pancakes with Greek yogurt and strawberries
Snack 1: Hard-boiled egg with a handful of mixed nuts
Lunch: Salmon salad (4 oz) with quinoa, mixed greens, and olive oil dressing
Snack 2: Hummus with sliced bell peppers
Dinner: Baked cod (4 oz), wild rice (1/2 cup), and sautéed spinach

Day 6

Breakfast: Overnight oats with chia seeds, almond butter, and blueberries
Snack 1: Cottage cheese with pineapple and mixed nuts
Lunch: Turkey burger (4 oz) on whole wheat bun with avocado and side salad
Snack 2: Protein bar and an apple
Dinner: Grilled chicken thighs (4 oz), roasted sweet potatoes, and steamed green beans

Day 7

Breakfast: Scrambled eggs (2 eggs + 2 egg whites) with sautéed spinach and whole wheat toast
Snack 1: Greek yogurt with chia seeds and mixed berries
Lunch: Grilled shrimp (4 oz), quinoa salad with cucumbers and tomatoes
Snack 2: Apple slices with almond butter
Dinner: Grilled salmon (4 oz), roasted Brussels sprouts, and quinoa


Week 3 

Day 1

Breakfast: Scrambled eggs (2) with spinach and mushrooms, whole-grain toast
Snack 1: Greek yogurt with mixed berries
Lunch: Grilled chicken breast with quinoa and steamed broccoli
Snack 2: Apple slices with almond butter
Dinner: Baked salmon with sweet potatoes and roasted asparagus

Day 2

Breakfast: Oatmeal with chia seeds, almond butter, and banana
Snack 1: Cottage cheese with a handful of almonds
Lunch: Turkey and avocado wrap in a whole-grain tortilla with side salad
Snack 2: Carrot sticks with hummus
Dinner: Lentil stew with quinoa and roasted vegetables (Vegetarian)

Day 3

Breakfast: Protein smoothie with Greek yogurt, spinach, protein powder, and berries
Snack 1: Hard-boiled eggs (2) with cucumber slices
Lunch: Tuna salad on mixed greens with a side of quinoa
Snack 2: Rice cakes with peanut butter
Dinner: Grilled tofu stir-fry with brown rice and veggies (Vegetarian)

Day 4

Breakfast: Scrambled eggs with smoked salmon and avocado on whole-grain toast
Snack 1: Cottage cheese with pineapple
Lunch: Grilled turkey burger (no bun) with sweet potato fries and a mixed greens salad
Snack 2: Greek yogurt with granola
Dinner: Baked chicken thighs with brown rice and roasted Brussels sprouts

Day 5

Breakfast: Chia seed pudding with almond milk, topped with nuts and fresh fruit (Vegetarian)
Snack 1: Protein shake with banana
Lunch: Grilled chicken breast with quinoa and roasted vegetables
Snack 2: Edamame (steamed, ½ cup)
Dinner: Lentil and sweet potato curry with quinoa (Vegetarian)

Day 6

Breakfast: Protein pancakes topped with Greek yogurt and berries
Snack 1: Sliced veggies with guacamole
Lunch: Turkey and spinach salad with quinoa and olive oil dressing
Snack 2: Almonds and a boiled egg
Dinner: Grilled shrimp with brown rice and sautéed spinach

Day 7

Breakfast: Oatmeal with chia seeds, almond butter, and fresh berries
Snack 1: Protein bar (low sugar, high protein)
Lunch: Lentil and quinoa bowl with roasted vegetables (Vegetarian)
Snack 2: Apple slices with almond butter
Dinner: Grilled tofu stir-fry with mixed veggies and brown rice (Vegetarian)


Week 4

Day 1

Breakfast: Scrambled eggs (2) with whole-grain toast and avocado
Snack 1: Cottage cheese with mixed berries
Lunch: Grilled chicken breast with quinoa and steamed green beans
Snack 2: Carrot sticks with hummus
Dinner: Baked salmon with sweet potatoes and roasted zucchini

Day 2

Breakfast: Protein smoothie with spinach, protein powder, and almond butter
Snack 1: Greek yogurt with granola
Lunch: Lentil and spinach salad with quinoa and olive oil (Vegetarian)
Snack 2: Hard-boiled egg with cucumber slices
Dinner: Grilled turkey breast with roasted vegetables and brown rice

Day 3

Breakfast: Oatmeal with chia seeds, almond butter, and banana
Snack 1: Protein shake with berries
Lunch: Tuna salad with mixed greens and a side of quinoa
Snack 2: Edamame (steamed, ½ cup)
Dinner: Grilled chicken with brown rice and steamed broccoli

Day 4

Breakfast: Scrambled eggs with spinach and mushrooms, whole-grain toast
Snack 1: Cottage cheese with almonds
Lunch: Turkey and avocado wrap with whole-grain tortilla and a side salad
Snack 2: Apple slices with almond butter
Dinner: Grilled tofu with quinoa and roasted vegetables (Vegetarian)

Day 5

Breakfast: Protein pancakes with Greek yogurt and berries
Snack 1: Protein bar (low sugar, high protein)
Lunch: Grilled shrimp with quinoa and sautéed spinach
Snack 2: Rice cakes with peanut butter
Dinner: Baked cod with roasted sweet potatoes and green beans

Day 6

Breakfast: Chia seed pudding with almond milk, nuts, and fresh berries
Snack 1: Greek yogurt with mixed berries
Lunch: Lentil and quinoa salad with roasted vegetables (Vegetarian)
Snack 2: Hard-boiled eggs (2) with almonds
Dinner: Grilled chicken with brown rice and steamed green beans

Day 7
​
Breakfast: Oatmeal with almond butter, chia seeds, and banana
Snack 1: Cottage cheese with mixed berries
Lunch: Grilled tofu stir-fry with brown rice and veggies (Vegetarian)
Snack 2: Edamame (steamed, ½ cup)
Dinner: Baked salmon with quinoa and roasted vegetables

Week 5

Day 1

Breakfast: Greek yogurt with walnuts, fresh berries, and a drizzle of honey
Snack 1: Sliced cucumber with hummus
Lunch: Grilled chicken breast with quinoa, mixed greens, and a drizzle of olive oil and lemon
Snack 2: Handful of almonds with dried apricots
Dinner: Grilled salmon with roasted vegetables (zucchini, eggplant, bell peppers) and brown rice

Day 2

Breakfast: Scrambled eggs with spinach and tomatoes, served with whole-grain toast
Snack 1: Greek yogurt with a sprinkle of chia seeds
Lunch: Mediterranean tuna salad (tuna, olives, cucumber, tomatoes, and feta) over a bed of spinach
Snack 2: Apple slices with almond butter
Dinner: Grilled lamb chops with couscous and a side of roasted asparagus

Day 3

Breakfast: Oatmeal topped with fresh figs, almonds, and a drizzle of honey
Snack 1: Carrot sticks with tzatziki
Lunch: Grilled shrimp with farro and a cucumber-tomato salad
Snack 2: Greek yogurt with pistachios
Dinner: Baked cod with lemon, garlic, and olive oil, served with quinoa and a side of sautéed spinach

Day 4

Breakfast: Poached eggs on a bed of sautéed kale and whole-grain toast
Snack 1: Mixed nuts and dried fruit
Lunch: Chicken souvlaki with a side of tabbouleh and hummus
Snack 2: Sliced bell peppers with baba ghanoush
Dinner: Grilled fish with roasted sweet potatoes and steamed broccoli

Day 5

Breakfast: Greek yogurt with granola, fresh berries, and chia seeds
Snack 1: Hard-boiled eggs with a handful of olives
Lunch: Lentil and quinoa salad with cucumbers, tomatoes, and parsley (Vegetarian)
Snack 2: Sliced avocado with sea salt and olive oil
Dinner: Baked chicken thighs with roasted Brussels sprouts and brown rice

Day 6

Breakfast: Oatmeal with chopped nuts, fresh blueberries, and a drizzle of olive oil
Snack 1: Greek yogurt with sliced almonds
Lunch: Turkey and avocado wrap in a whole-grain tortilla with a side of mixed greens
Snack 2: Sliced cucumber and red bell pepper with hummus
Dinner: Grilled seabass with quinoa and roasted vegetables

Day 7

Breakfast: Scrambled eggs with feta cheese, tomatoes, and spinach
Snack 1: Cottage cheese with a sprinkle of chia seeds
Lunch: Grilled chicken breast with bulgur wheat, roasted vegetables, and a lemon-tahini dressing
Snack 2: Mixed nuts and dried apricots
Dinner: Grilled turkey burgers with roasted sweet potato wedges and a mixed green salad


Week 6

Day 1

Breakfast: Greek yogurt with granola, fresh strawberries, and a drizzle of honey
Snack 1: Sliced cucumber with tzatziki
Lunch: Mediterranean quinoa bowl with chickpeas, olives, tomatoes, and grilled chicken
Snack 2: Handful of walnuts with an orange
Dinner: Grilled salmon with roasted Brussels sprouts and wild rice

Day 2

Breakfast: Oatmeal with sliced almonds, raisins, and a sprinkle of cinnamon
Snack 1: Cottage cheese with a handful of blueberries
Lunch: Lentil salad with cucumbers, cherry tomatoes, and feta cheese (Vegetarian)
Snack 2: Sliced bell peppers with hummus
Dinner: Baked chicken with roasted carrots, brown rice, and sautéed spinach

Day 3

Breakfast: Scrambled eggs with tomatoes, spinach, and whole-grain toast
Snack 1: Greek yogurt with pistachios
Lunch: Grilled shrimp salad with mixed greens, avocado, and a lemon-olive oil dressing
Snack 2: Apple slices with almond butter
Dinner: Grilled lamb chops with couscous and a side of roasted zucchini

Day 4

Breakfast: Chia pudding made with almond milk, topped with fresh berries
Snack 1: Mixed nuts with dried apricots
Lunch: Grilled chicken breast with tabbouleh, hummus, and a cucumber-tomato salad
Snack 2: Sliced cucumber and cherry tomatoes with tzatziki
Dinner: Baked cod with quinoa, steamed broccoli, and a side of roasted eggplant

Day 5

Breakfast: Greek yogurt with fresh figs, walnuts, and a drizzle of honey
Snack 1: Carrot sticks with hummus
Lunch: Grilled turkey wrap in a whole-grain tortilla with mixed greens and a lemon vinaigrette
Snack 2: Sliced avocado with sea salt and olive oil
Dinner: Baked salmon with roasted sweet potatoes and a spinach salad

Day 6

Breakfast: Scrambled eggs with feta cheese, spinach, and whole-grain toast
Snack 1: Cottage cheese with chia seeds and fresh blueberries
Lunch: Quinoa and chickpea salad with a lemon-tahini dressing (Vegetarian)
Snack 2: Handful of almonds with a sliced apple
Dinner: Grilled chicken  with roasted vegetables and wild rice

Day 7

Breakfast: Oatmeal topped with chopped walnuts, fresh strawberries, and a drizzle of honey
Snack 1: Sliced cucumber with tzatziki
Lunch: Grilled seabass with brown rice, roasted zucchini, and a mixed green salad
Snack 2: Mixed nuts and dried apricots
Dinner: Grilled turkey burger with roasted Brussels sprouts and sweet potato wedge





Repeat the 6 week plan with slight variations in protein and carb sources, incorporating different vegetables and lean proteins such as chickpeas, lentils, fish, and different cuts of meat.

Tips for Success:

Meal prep: Pre-cook proteins and carbs in batches to make daily meals more manageable.

Hydration: Drink water consistently throughout the day (at least 8 cups).

Vegetarian balance: Substitute proteins like lentils, chickpeas, and tofu for meat-based dishes to increase plant-based meals.

This plan provides a balanced approach to high protein and complex carbs while including a mix of vegetarian and meat-based meals.












Click to set custom HTML

CARB CYCLING MEAL PLAN 

1-Week Carb Cycling Meal Plan
This meal plan alternates between High-Carb Days (3 days) to fuel intense workouts and recovery, and Low-Carb Days (4 days) to encourage fat burning. It includes balanced meals with lean protein, healthy fats, and complex carbohydrates.

Day 1: High-Carb Day
Breakfast:
Oatmeal with sliced bananas, almond butter, and a sprinkle of cinnamon.
1 boiled egg on the side.

Snack:
Greek yogurt with honey and fresh berries.

Lunch:
Grilled chicken breast, quinoa, and steamed broccoli.
Olive oil and lemon dressing.

Snack:
Apple slices with almond butter.

Dinner:
Baked salmon, sweet potato mash, and roasted asparagus.

Day 2: Low-Carb Day
Breakfast:
Scrambled eggs with spinach, mushrooms, and feta cheese.
1 slice of avocado.

Snack:
Celery sticks with hummus.

Lunch:
Grilled turkey burger (lettuce wrap) with a side salad (greens, cucumbers, olive oil dressing).

Snack:
Handful of mixed nuts.

Dinner:
Grilled chicken thighs, cauliflower rice, and sautéed green beans.

Day 3: High-Carb Day
Breakfast:
Whole-grain toast with mashed avocado, poached egg, and cherry tomatoes.
A small orange.

Snack:
Protein smoothie with a banana, almond milk, spinach, and protein powder.

Lunch:
Teriyaki chicken, brown rice, and stir-fried vegetables (carrots, snap peas, bell peppers).

Snack:
A baked sweet potato with a drizzle of honey and cinnamon.

Dinner:
Grilled shrimp, whole-grain pasta, and a side of sautéed zucchini.


Day 4 Low-Carb Day
Breakfast:
Veggie omelet with avocado slices.

Snack:
Cucumber slices with guacamole.

Lunch:
Grilled salmon on a bed of greens with cherry tomatoes, avocado, and olive oil dressing.

Snack:
1 boiled egg and a handful of almonds.

Dinner:
Beef stir-fry with mixed low-carb vegetables (zucchini, bell peppers, mushrooms) over cauliflower rice.

Day 5: High-Carb Day
Breakfast:
Overnight oats with almond milk, chia seeds, and mixed berries.

Snack:
Apple slices with peanut butter.

Lunch:
Grilled chicken, sweet potato wedges, and steamed green beans.

Snack:
Rice cakes with almond butter and sliced strawberries.

Dinner:
Baked cod, wild rice, and roasted Brussels sprouts.

Day 6: Low-Carb Day
Breakfast:
Scrambled eggs with turkey sausage and a handful of arugula.

Snack:
Baby carrots with a small handful of mixed seeds.

Lunch:
Grilled chicken Caesar salad (dressing on the side, no croutons).

Snack:
Cottage cheese with cucumber slices.

Dinner:
Lemon herb baked chicken, mashed cauliflower, and sautéed spinach.


Day 7: Low-Carb Day
Breakfast:
Turkey bacon, avocado, and a side of sautéed kale.

Snack:
Hard-boiled egg and a few olives.

Lunch:
Grilled steak salad with arugula, cherry tomatoes, red onion, and balsamic vinaigrette.

Snack:
Small handful of walnuts and a few cheese slices.

Dinner:
Roasted chicken breast, spaghetti squash, and steamed broccoli.

Hydration & Supplements
Drink plenty of water throughout the day.
Consider supplementing with a multivitamin, omega-3s, or a protein powder if needed to meet your protein goals.

Adjustments:
Portions can be adjusted based on your activity level and personal caloric needs.
Aim for more carbs on high-carb days (complex carbs like sweet potatoes, quinoa, and brown rice) and focus on lean protein and healthy fats on low-carb days.
​