Week 7
Knee Vitality
Meal Plan
Monday
Breakfast
- Avocado toast with scrambled egg topped with smoked salmon
AM Snacks
- Pear slices
Lunch
- Tuna steak with asparagus and brussel sprouts
PM Snacks
- Unsalted roasted almond
Dinner
- Chicken broccolli and quinoa salad
Tuesday
Breakfast
- Overnight oats and chia topped with raspberries
AM Snacks
- Ripe bananas and greek yogurt
Lunch
- Quinoa salad and yanagi mushroom and mixed vegetables served with pumpkin salad dressing
PM Snacks
- Fresh fruit salad
Dinner
- Avocado pasta salad tossed in homemade avocado sauce with baked chicken breast
Wednesday
Breakfast
- Poached egg on avocado whole grain toast
AM Snacks
- Oranges
Lunch
- Cobb salad with chicken, egg, tomatoes and onions
PM Snacks
- Greek yogurt with kiwi almonds and oatmeal
Dinner
- Tuna tacos with red cabbage slaw
Thursday
Breakfast
- Scrambled egg with spinach and cherry tomatoes
AM Snacks
- Banana and pear smoothies
Lunch
- Tuna salad sandwich with fresh greens
PM Snacks
- Fresh fruit salad
Dinner
- Grilled chicken breast with brown rice, and steamed broccoli
Friday
Breakfast
- Overnight oats and almond flakes, mixed berries in low fat milk
AM Snacks
- Ginger peach turmeric tea
Lunch
- Asian chicken and quinoa salad
PM Snacks
- Roasted almond and ginger tea
Dinner
- Vegan mushroom shawarma with corn
Saturday
Breakfast
- Vegetable scrambled egg
AM Snacks
- Pear slices and oranges
Lunch
- Vegan cobb with barbeque marinated mushroom
PM Snacks
- Greek yogurt with kiwi almonds and oatmeal
Dinner
- Glazed chicken with curry brown rice and broccoli
Sunday
Breakfast
- Overnight oats and almond flakes, mixed berries in low fat milk
AM Snacks
- Greek yogurt and plain whole wheat crackers
Lunch
- Butter bean, tuna, and celery salad
PM Snacks
- Banana and pear smoothies
Dinner
- Stir-fry tofu with broccoli, ginger, and quinoa