Consolidated list of ingredients for each week.

​Week 1:

    Scrambled eggs (4 eggs)
    Whole-grain toast (2 slices)
    Greek yogurt (1 cup)
    Apple
    Almonds (1 ounce)
    Grilled chicken breast (4 ounces)
    Quinoa (1 cup)
    Steamed broccoli (2 cups)
    Carrot sticks (1 cup)
    Hummus (2 tablespoons)
    Baked salmon (4 ounces)
    Sweet potato (1 medium)
    Mixed greens salad
    Olive oil dressing

Week 2:

    Spinach
    Cherry tomatoes
    Cottage cheese (100g)
    Sliced strawberries
    Baked salmon (5 ounces)
    Sweet potato (1 medium)
    Almonds (20g)

Week 3:

    Pea protein powder (1 scoop)
    Almond milk (1 cup)
    Mixed berries (1/2 cup)
    Chickpeas (1/2 cup)
    Broccoli
    Bell peppers
    Snap peas
    Quinoa (1/2 cup)
    Almond or coconut yogurt (1 cup)
    Granola (2 tablespoons)
    Sliced banana
    Lentils (1/2 cup)
    Tomatoes
    Onions
    Brown rice (1/2 cup)
    Almonds, walnuts, chia seeds, pumpkin seeds (1/4 cup)

Week 4:

    Tofu (100g)
    Edamame beans (1 cup)
    Carrot and cucumber sticks
    Tofu (3 ounces)
    Quinoa (4 ounces, cooked)
    Broccoli, snap peas, bell peppers
    Low-sodium soy sauce
    Avocado (1/2)
    Whole grain crackers (4-5)

Week 5:

    Chia seeds (1 tablespoon)
    Lentils (1/2 cup)
    Avocado (1/2)
    Rice cakes (2)

Week 6:

    Whey protein powder (1.5 ounces)
    Lean steak (4 ounces)
    Baked sweet potato (5 ounces)
    Avocado (1/2)
    Greek yogurt (6 ounces)
    Mixed berries (2 ounces)
    Almond slices (1 ounce)

Week 7:

    Tofu (3 ounces)
    Quinoa (4 ounces, cooked)
    Turkey slices (3 ounces)
    Grilled chicken breast (4 ounces)
    Mixed greens salad
    Olive oil and balsamic vinegar dressing (1 tablespoon)
    Greek yogurt (6 ounces)
    Mixed berries (2 ounces)
    Almond slices (1 ounce)

Week 8:

    Chicken breast (3 ounces, cooked)
    Ground turkey (4 ounces, cooked)
    Greek yogurt (6 ounces)
    Mixed berries (2 ounces)
    Grilled chicken breast (4 ounces)
    Mixed greens salad
    Olive oil and balsamic vinegar dressing (1 tablespoon)
    Turkey breast chunks (3 ounces, cooked)

Week 9:

    Eggs (2)
    Chicken breast (4 ounces)
    Mixed vegetables (bell peppers, onions, spinach - 1 cup, cooked)
    Greek yogurt (6 ounces)
    Mixed berries (2 ounces)
    Ground turkey (4 ounces, cooked)
    Quinoa (4 ounces, cooked)
    Baked chicken breast strips (3 ounces, baked)
    Carrot and celery sticks

Week 10:

    Lean beef steak strips (4 ounces, cooked)
    Greek yogurt (6 ounces)
    Mixed berries (2 ounces)
    Grilled chicken (5 ounces)
    Sweet potato (5 ounces, baked)
    Sweet potato wedges (4 ounces, baked)
    Cinnamon

Week 11:

    Chicken breast (3 ounces, cooked)
    Greek yogurt (6 ounces)
    Mixed berries (2 ounces)
    Whey protein powder (1 scoop)
    Almond milk (8 ounces)
    Banana (1)
    Turkey breast (4 ounces, cooked)
    Greek yogurt (6 ounces)
    Mixed berries (2 ounces)
    Beef jerky (1 ounce)

Week 12:

    Turkey breast (4 ounces, cooked)
    Mixed vegetables (bell peppers, onions, spinach - 1 cup, cooked)
    Olive oil for cooking (1 teaspoon)
    Greek yogurt (6 ounces)
    Mixed berries (2 ounces)
    Turkey breast (5 ounces, grilled)
    Balsamic vinaigrette dressing (1 tablespoon)
    Beef jerky (1 ounce)
    Whey protein powder (1 scoop)
    Almond milk (8 ounces)
    Banana (1)
    Ice cubes (optional)
    Mixed nuts (1 ounce)