Week 9
Knee Vitality
Meal Plan

Monday

Breakfast

  •  Egg salad avocado toast

 AM Snacks

  •  Pear slices

 Lunch

  •  Quinoa and citrus salad

 PM Snacks

  •  Orange slices with almonds

 Dinner

  • Stir-fry tofu with broccoli, ginger, and quinoa

Tuesday

Breakfast

  • Whole grain cereal with skimmed milk mixed sliced bananas, and berries

 AM Snacks

  •  Pear with blue cheese

 Lunch

  • Cauliflower steak with beans and tomatoes

 PM Snacks

  •  Spinach avocado smoothie

 Dinner

  •  Curried shrimp and vegetables

Wednesday

Breakfast

  •  Whole grain toast with natural butter and bananas

 AM Snacks

  •  Apple and roasted almonds

 Lunch

  •  Lettuce wraps with smoked trout

 PM Snacks

  •  Fresh Fruit Salad

 Dinner

  •  Grilled chicken breast with grilled vegetables

Thursday

Breakfast

  •  Scrambled egg with turmeric

 AM Snacks

  • Pear slices with almond butter

 Lunch

  • Lentil soup with garlic, carrots, and celery

 PM Snacks

  • Pear slices with natural butter

 Dinner

  •  Salmon with greens and cauliflower rice

Friday

Breakfast

  • Greek yogurt parfait with mixed berries and chia seeds

 AM Snacks

  • Greek yogurt with flaxseeds

 Lunch

  • Quinoa salad with chickpeas, cucumber, and tomatoes

 PM Snacks

  • Roasted almonds

 Dinner

  • Baked cod with quinoa and roasted Brussels sprouts

Saturday

Breakfast

  •  Scrambled eggs with spinach and whole-grain toast

 AM Snacks

  •  Unsalted Roasted Almond

 Lunch

  • Chicken and avocado wrap in a whole-grain tortilla

 PM Snacks

  • Pear with blue cheese

 Dinner

  •  Grilled salmon with roasted carrots and sweet potatoes

Sunday

Breakfast

  • Chia pudding with almond milk and mixed berries

 AM Snacks

  •  Orange slices

 Lunch

  • Quinoa and black bean salad with lime and avocado

 PM Snacks

  • Apple with natural peanut butter

 Dinner

  • Grilled chicken with quinoa, sautéed spinach, and olive oil