Week 11
Knee Pain Coaching
Meal Plan
Monday
Breakfast
- Oatmeal with chia seeds, walnuts, and strawberries
AM Snacks
- Roasted Walnuts
Lunch
- Quinoa salad with black beans, avocado, and lemon dressing
PM Snacks
- Flaxseed crackers
Dinner
- Skillet lemon chicken with baby potatoes and broccolli
Tuesday
Breakfast
- Scrambled eggs with spinach and avocado on whole-grain toast
AM Snacks
- Baby carrots with hummus
Lunch
- Lentil and chickpea salad with mixed greens and olive oil dressing
PM Snacks
- Fresh Kiwis and turmeric latte
Dinner
- Stir-fry tofu with broccoli, ginger, and quinoa
Wednesday
Breakfast
- Greek yogurt with mixed berries, flaxseeds, and almonds
AM Snacks
- Blueberries and almonds
Lunch
- Quinoa salad with chickpeas, cucumber, and tomatoes
PM Snacks
- Ginger tea and flaxseed crackers
Dinner
- Grilled shrimp with roasted asparagus and quinoa
Thursday
Breakfast
- Overnight oatmeal with flaxseeds and mixed berries
AM Snacks
- Handful of walnuts
Lunch
- Butter Bean, Tuna, and Celery Salad
PM Snacks
- Kiwi slices and ginger tea
Dinner
- Turmeric chicken soup
Friday
Breakfast
- Banana pancake with greek yogurt
AM Snacks
- Almonds and an apple
Lunch
- Roasted chicken and boccolli with brown rice
PM Snacks
- Flaxseed crackers with low fat milk
Dinner
- Grilled tofu stir-fry with broccoli, ginger, and brown rice
Saturday
Breakfast
- Scrambled eggs with tomatoes and cucumber on whole-grain toast
AM Snacks
- Dried walnuts with plain low fat milk
Lunch
- Lentil soup with garlic, carrots, and celery
PM Snacks
- Pear slices and ginger tea
Dinner
- Salmon Salad Bowl
Sunday
Breakfast
- Greek yogurt parfait with mixed berries and chia seeds
AM Snacks
- Tart cherry smoothies
Lunch
- Brussel sprout quinoa salad
PM Snacks
- Turmeric tea and sliced apple
Dinner
- Baked chicken thighs with roasted Brussels sprouts and root vegetables