Week 5
Knee Vitality
Meal Plan
Monday
Breakfast
- Oatmeal topped with flaxseeds, walnuts, and strawberries
AM Snacks
- Sliced apple with almond butter
Lunch
- Quinoa salad with grilled chicken, avocado, and olive oil
PM Snacks
- Ginger peach turmeric tea
Dinner
- Steamed salmon with steamed root vegetables and a spinach side salad
Tuesday
Breakfast
- Scrambled eggs with avocado and whole-grain toast
AM Snacks
- Milk with flaxseed
Lunch
- Turkey and cucumber salad with olive oil and balsamic vinegar
PM Snacks
- Orange slices with almonds
Dinner
- Grilled shrimp with roasted sweet potatoes and asparagus
Wednesday
Breakfast
- Greek yogurt with chia seeds, honey, and mixed berries
AM Snacks
- Handful of walnuts
Lunch
- Quinoa salad with grilled chicken, avocado, and olive oil
PM Snacks
- Dried walnuts with plain low fat milk
Dinner
- Baked cod with quinoa and roasted Brussels sprouts
Thursday
Breakfast
- Scrambled eggs with tomatoes, mushrooms, and avocado
AM Snacks
- Sliced apple with almond butter
Lunch
- Lentil and chickpea salad with olive oil, lemon, and spinach
PM Snacks
- Apple with natural peanut butter
Dinner
- Turmeric shrimp with cumin and garlic with quinoa
Friday
Breakfast
- Oatmeal with chia seeds, walnuts, and berries
AM Snacks
- Greek yogurt with kiwi almonds
Lunch
- Turkey and mixed greens wrap with olive oil dressing
PM Snacks
- Ginger peach turmeric tea
Dinner
- Roasted salmon with quinoa, roasted Brussels sprouts, and carrots
Saturday
Breakfast
- Smoothie with kale, banana, almond butter, and flaxseeds
AM Snacks
- Baby carrots with guacamole
Lunch
- Quinoa salad with chickpeas, cucumbers, and tomatoes
PM Snacks
- Orange slices with almonds
Dinner
- Chicken curry with potatoes and carrots
Sunday
Breakfast
- Greek yogurt with flaxseeds, honey, and mixed berries
AM Snacks
- Almonds and an apple
Lunch
- Spinach and lentil soup with garlic and turmeric
PM Snacks
- Greek yogurt with chia seeds
Dinner
- Baked cod with baked carrots, sweet potatoes, and quinoa