Dinner

 Day 1:

Salmon that has been grilled and seasoned with lemon pepper and served with broccoli and sweet potatoes that have been baked.

Sides: A slice of whole grain bread or a small side salad.

Day 2:

Beef Stir-Fry: Strips of beef stir-fried with a variety of vegetables, including peppers, onions, and snow peas, and served with brown rice.

Sides: A small side salad or a plate of steamed edamame.

Day 3:

Whole wheat pasta with marinara sauce, pickled mushrooms, zucchini, bell peppers and onions, topped with Parmesan cheese.

Sides: A small side of garlic bread or a side salad with vinaigrette dressing.

Day 4:

Baked Chicken: Baked chicken breast served with garlic and herb roasted potatoes and carrots.

Sides: A small side salad or a slice of whole grain bread.

Day 5:

Tofu and vegetable stir-fry: Brown rice served with tofu cubes and a mix of vegetables including broccoli, carrots and bok choy, which are stir-fried in a sauce made from soy sauce.

Sides: A small side salad or a dish of steamed edamame.

Day 6:

A hearty soup made with a base of lentils, a variety of vegetables and vegetable stock.

Sides: A slice of whole grain bread or a small side salad.

Day 7:

Fried Shrimp Kebab: Fried shrimp served with quinoa salad and skewered with bell peppers, onions, and mushrooms.

Sides: A slice of whole grain bread or a small side salad.

Tips for a balanced dinner schedule:

Include a variety of foods: Choose a mix of lean proteins, complex carbohydrates and vegetables to ensure you get a nutritional balance.

Watch portion sizes: Pay attention to how much you eat and aim for meals of around 500-600 calories to keep you full without overeating.

Use healthy cooking methods: Choose cooking methods like grilling, baking and stir-frying to keep your food healthy and avoid excess fat.

Add flavor with herbs and spices: Instead of adding extra salt or fat, use herbs and spices to add flavor to your food.

Plan ahead: To make sure you have a healthy dinner every night, plan your meals and prepare any ingredients in advance. This can help you avoid grabbing fast food or unhealthy options on the go.