Week 1
Knee Vitality
Meal Plan
Monday
Breakfast
- Oatmeal with chia seeds, blueberries, and walnuts
AM Snacks
- Carrot sticks with hummus
Lunch
- Grilled salmon with spinach salad (olive oil & lemon dressing)
PM Snacks
- Roasted Walnuts
Dinner
- Chicken stir-fry with broccoli, ginger, and brown rice
Tuesday
Breakfast
- Smoothie with kale, banana, almond butter, and flaxseeds
AM Snacks
- Carrot sticks with hummus
Lunch
- Lentil and vegetable soup (carrots, celery)
PM Snacks
- Sliced pineapple
Dinner
- Grilled shrimp with roasted sweet potatoes and asparagus
Wednesday
Breakfast
- Oatmeal with chia seeds, blueberries, and walnuts
AM Snacks
- Roasted Walnuts
Lunch
- Steamed slamon with turmeric and cauliflower
PM Snacks
- Turmeric tea with 1 medium apple
Dinner
- Baked chicken thighs with roasted root vegetables (carrots, tomatoes)
Thursday
Breakfast
- Smoothie with kale, banana, almond butter, and flaxseeds
AM Snacks
- Apple slices
Lunch
- Carrot salad with lentils
PM Snacks
- Roasted Walnuts
Dinner
- Pan-fried shrimp with sauteed asparagus and cauliflower
Friday
Breakfast
- Chia pudding with almond milk, topped with berries
AM Snacks
- Medium sized banana with greek yogurt
Lunch
- Pan seared salmon with steamed cauliflower
PM Snacks
- Turmeric tea with 1 medium apple
Dinner
- Grilled chicken with quinoa, sautéed spinach, and olive oil
Saturday
Breakfast
- Oatmeal with chia seeds, blueberries, and walnuts
AM Snacks
- Roasted Walnuts
Lunch
- Lentil and vegetable soup (carrots, celery)
PM Snacks
- Sliced pineapples
Dinner
- Grilled shrimp with sautéed kale and brown rice
Sunday
Breakfast
- Smoothie with kale, banana, almond butter, and flaxseeds
AM Snacks
- Sliced cucumbers with hummus
Lunch
- Lentil salad with mixed greens, cucumbers, and tomatoes
PM Snacks
- Blueberries and almonds
Dinner
- Chicken soup with brown rice