Budget basics

• Breakfast Sweet potato and turkey hash with egg 450 kcal, 29 g protein, 30 min
• Lunch Korean-style beef rice bowl 627 kcal, 38 g protein, 25 min
• Snack Rice cakes with whipped feta and tomato 227 kcal, 11 g protein, 5 min
• Dinner Whole wheat spaghetti with tuna, tomato and olives 633 kcal, 42 g protein, 20 min

1,936 kcal, 120 g protein

• Breakfast Greek yogurt bowl with blueberries and granola 456 kcal, 31 g protein, 5 min
• Lunch Lentil salad with eggs and feta 648 kcal, 37 g protein, 35 min
• Snack Peanut butter oat energy bites 295 kcal, 10 g protein, 15 min
• Dinner Lentils and rice with caramelized onions (mujaddara) 660 kcal, 38 g protein, 45 min

2,060 kcal, 116 g protein

• Breakfast Cottage cheese toast with tomato, cucumber and dill 410 kcal, 30 g protein, 8 min
• Lunch Peanut tofu and rice noodle salad 706 kcal, 43 g protein, 20 min
• Snack Crispy roasted chickpeas with paprika and cumin 227 kcal, 10 g protein, 35 min
• Dinner Turkey and black bean chili 636 kcal, 50 g protein, 40 min

1,979 kcal, 133 g protein

• Breakfast Peanut butter and banana overnight oats 508 kcal, 26 g protein, 5 min
• Lunch Creamy cottage cheese pasta salad 581 kcal, 37 g protein, 20 min
• Snack Hummus with vegetable sticks and pita 274 kcal, 9 g protein, 5 min
• Dinner Chickpea shakshuka with feta 690 kcal, 39 g protein, 20 min

2,052 kcal, 111 g protein

• Breakfast Egg, black bean and salsa wrap 527 kcal, 27 g protein, 13 min
• Lunch Chicken burrito bowl 675 kcal, 45 g protein, 40 min
• Snack Apple slices with peanut butter yogurt dip 284 kcal, 16 g protein, 5 min
• Dinner Moroccan chicken and chickpea stew 652 kcal, 49 g protein, 45 min

2,137 kcal, 137 g protein

• Breakfast Shakshuka with eggs, red pepper and tomato 487 kcal, 28 g protein, 30 min
• Lunch Lemon garlic chicken and quinoa bowl 636 kcal, 48 g protein, 30 min
• Snack Lemon tuna salad lettuce cups 181 kcal, 21 g protein, 8 min
• Dinner Black bean and quinoa stuffed peppers 669 kcal, 39 g protein, 45 min

1,973 kcal, 136 g protein

• Breakfast Banana oat pancakes with yogurt and strawberries 524 kcal, 30 g protein, 17 min
• Lunch Tuna and chickpea salad with pita 604 kcal, 40 g protein, 12 min
• Snack Warm edamame with lime and sesame 185 kcal, 18 g protein, 10 min
• Dinner Lemon cod with couscous and peas 633 kcal, 46 g protein, 20 min

1,945 kcal, 133 g protein