Diet plan

 Breakfast:

• Option 1: Oatmeal topped with berries and a tablespoon of almond butter.
• Option 2: Greek yogurt with honey and sliced banana.
• Option 3: Scrambled eggs with spinach and tomato's

Mid-Morning Snack:

• Option 1: A piece of fruit (e.g., apple, pear).
• Option 2: Handful of nuts (e.g., almonds, walnuts).
• Option 3: Carrot sticks with hummus.

Lunch:

• Option 1: Grilled chicken or tofu salad with mixed greens and a vinaigrette dressing.
• Option 2: Quinoa and vegetable stir-fry.
• Option 3: Lentil soup with a side of whole-grain bread.

Afternoon Snack:

• Option 1: Greek yogurt with a drizzle of honey.
• Option 2: Celery sticks with peanut butter.
• Option 3: Cottage cheese with pineapple chunks.

Dinner:

• Option 1: Baked salmon with steamed broccoli and quinoa.
• Option 2: Chickpea curry with brown rice.
• Option 3: Grilled lean steak with asparagus and sweet potato.

Evening Snack (optional):

• Option 1: A small bowl of mixed berries.
• Option 2: A hard-boiled egg.
• Option 3: Herbal tea with a slice of whole-grain toast.