Fuel and Flex Menu

--- **Energizing Breakfast Smoothie Bowl** *Ingredients:* - 1 banana - ½ cup blueberries - ½ cup strawberries - ½ cup Greek yogurt - ¼ cup granola - 1 tablespoon chia seeds - ½ cup almond milk (or milk of choice) - Honey or agave (optional, for sweetness) --- **Wholesome Turkey Wrap for Lunch** *Ingredients:* - Whole wheat or spinach tortilla - 4–6 slices of turkey breast - 1 slice of cheese (optional) - Lettuce or spinach leaves - Tomato slices - Avocado slices or hummus spread - Mustard or light mayo - Salt and pepper to taste --- **Delicious Salmon with Asparagus Dinner** *Ingredients:* - 1 salmon fillet - 1 bunch of asparagus - 1 tablespoon olive oil - 1 teaspoon garlic (minced) - Lemon slices or juice - Salt and pepper to taste - Optional: fresh herbs (dill or parsley) ---

--- **Energizing Yogurt Parfait with Granola** *Ingredients:* - 1 cup Greek yogurt (plain or vanilla) - ½ cup granola - ½ cup mixed berries (strawberries, blueberries, raspberries) - 1 tablespoon honey or agave (optional) - 1 tablespoon chia seeds or flaxseeds (optional for extra nutrition) --- **Delicious and Nutritious Lentil Soup** *Ingredients:* - 1 cup dried lentils (rinsed) - 1 tablespoon olive oil - 1 onion (chopped) - 2 carrots (diced) - 2 celery stalks (diced) - 3 cloves garlic (minced) - 1 teaspoon cumin - 1 teaspoon paprika - 4 cups vegetable or chicken broth - 1 can diced tomatoes (optional) - Salt and pepper to taste - Fresh parsley or cilantro for garnish --- **Flavorful Steak with Sweet Potato** *Ingredients:* - 1 steak (sirloin, ribeye, or cut of choice) - 1 large sweet potato - 1 tablespoon olive oil or butter - Salt and pepper to taste - 1 teaspoon garlic powder or minced garlic - Fresh herbs (rosemary or thyme, optional) - Steamed or sautéed vegetables (optional side) ---

--- **Energizing Whole-Wheat Toast with Avocado** *Ingredients:* - 2 slices whole-wheat bread - 1 ripe avocado - 1 teaspoon olive oil (optional) - ½ teaspoon lemon or lime juice - Salt and pepper to taste - Cherry tomatoes (sliced, optional) - Red pepper flakes or microgreens (optional garnish) --- **Refreshing Chicken Salad for Lunch** *Ingredients:* - 1 grilled chicken breast (sliced) - 2 cups mixed greens (spinach, romaine, or arugula) - ½ cup cherry tomatoes (halved) - ¼ cucumber (sliced) - ¼ avocado (sliced, optional) - 1 tablespoon olive oil - 1 teaspoon balsamic vinegar or lemon juice - Salt and pepper to taste --- **Flavorful Tofu Stir-Fry for Dinner** *Ingredients:* - 1 block firm tofu (cubed) - 1 tablespoon soy sauce or tamari - 1 tablespoon olive oil or sesame oil - 1 cup broccoli florets - 1 red bell pepper (sliced) - 1 carrot (sliced) - 2 cloves garlic (minced) - 1 teaspoon grated ginger - 1 tablespoon stir-fry sauce or teriyaki sauce - Cooked brown rice or quinoa (for serving) ---

--- **Energizing Chia Seed Pudding for Breakfast** *Ingredients:* - 3 tablespoons chia seeds - 1 cup almond milk (or milk of choice) - ½ teaspoon vanilla extract - 1 teaspoon honey or maple syrup (optional) - Fresh berries (strawberries, blueberries, raspberries) - Sliced banana or nuts for topping (optional) --- **Delicious Tuna Salad for Lunch** *Ingredients:* - 1 can tuna (in water or olive oil, drained) - 2 tablespoons Greek yogurt or light mayo - 1 teaspoon Dijon mustard - 1 celery stalk (chopped) - ¼ red onion (chopped) - 1 tablespoon lemon juice - Salt and pepper to taste - Mixed greens or lettuce for serving - Cherry tomatoes and cucumber slices (optional) --- **Tasty Veggie Burger for Dinner** *Ingredients:* - 1 veggie burger patty (store-bought or homemade) - 1 whole-grain or brioche bun - 1 slice cheese (optional) - Lettuce leaves - Tomato slices - Red onion slices - Pickles (optional) - Ketchup, mustard, or special sauce - Sweet potato fries or side salad (optional) ---

Day 5 Meal Plan By Coach Bey Breakfast: Energizing Chia Seed Pudding Start your morning with a nutrient-packed chia pudding topped with fresh berries and banana slices. This meal is rich in fiber, omega-3s, and antioxidants to fuel your day. Ingredients: 3 tbsp chia seeds 1 cup almond milk (or milk of choice) ½ tsp vanilla extract 1 tsp honey or maple syrup (optional) Fresh berries and banana slices for topping Lunch: Delicious Tuna Salad A protein-rich, refreshing tuna salad served over crisp greens with a light lemon dressing. Perfect for a midday energy boost. Ingredients: 1 can tuna (drained) 2 tbsp Greek yogurt or light mayo 1 tsp Dijon mustard 1 celery stalk (chopped) ¼ red onion (chopped) 1 tbsp lemon juice Salt and pepper to taste Mixed greens, cherry tomatoes, and cucumber slices Dinner: Tasty Veggie Burger End your day with a flavorful veggie burger stacked with fresh toppings and served with a side of sweet potato fries. Ingredients: 1 veggie burger patty 1 whole-grain bun 1 slice cheese (optional) Lettuce, tomato, and red onion slices Pickles (optional) Ketchup or mustard Sweet potato fries on the side

--- **One-Day Vegetarian Full Meal Plan** **Breakfast: Avocado Toast with Cherry Tomatoes** *Ingredients:* - 2 slices whole-grain bread (toasted) - 1 ripe avocado (sliced or mashed) - 6–8 cherry tomatoes (halved) - Fresh arugula or microgreens - 1 teaspoon olive oil - Salt and pepper to taste - Optional: sprinkle of feta cheese or sesame seeds --- **Lunch: Mediterranean Quinoa Salad** *Ingredients:* - 1 cup cooked quinoa - ½ cup chickpeas (rinsed and drained) - ½ cucumber (sliced) - ½ cup cherry tomatoes (halved) - ¼ red onion (thinly sliced) - ¼ cup feta cheese (crumbled) - 1 tablespoon olive oil - 1 tablespoon lemon juice - Salt, pepper, and oregano to taste - Fresh parsley or basil for garnish --- **Dinner: Chickpea and Vegetable Stir-Fry with Brown Rice** *Ingredients:* - 1 cup cooked brown rice - 1 cup chickpeas (rinsed and drained) - 1 red bell pepper (sliced) - 1 small zucchini (sliced) - 1 cup broccoli florets - 1 carrot (sliced) - 1 tablespoon olive oil or sesame oil - 2 tablespoons soy sauce or tamari - 1 teaspoon garlic (minced) - 1 teaspoon grated ginger - Lime wedge for serving ---