A female who prefers a vegetarian diet
| Breakfast | Lunch | Dinner | |
| Day 1 | Breakfast: Simple Creamy Banana Oatmeal | Lunch: Vegan Bbq Tofu Bowls | Dinner: Coconut Red Lentil Dahl |
| Day 2 | Breakfast: Easy Banana Baked Oatmeal | Lunch: Coconut Red Lentil Dahl | Dinner: Brown Rice Burrito Bowl |
| Day 3 | Breakfast: Easy Vegan Breakfast Skillet | Lunch: Brown Rice Burrito Bowl | Dinner: Vegan Panang Curry With Tofu |
| Day 4 | Breakfast: Sweet Potato Breakfast Bowls | Lunch: Vegan Panang Curry With Tofu | Dinner: Vegan Sweet Potato Tofu Bowls |
| Day 5 | Breakfast: Stuffed Acorn Squash Breakfast Bowls | Lunch: Vegan Sweet Potato Tofu Bowls | Dinner: Spicy Chickpea Veggie Burgers |
| Day 6 | Breakfast: Blueberry Banana Smoothie Bowl | Lunch: Easy Vegan Minestrone Soup | Dinner: Vegan Buffalo Cauliflower Wraps |
| Day 7 | Breakfast: Whole Wheat Fluffy Vegan Pancakes | Lunch: Spicy Chickpea Wraps With Spinach And Avocado | Dinner: Vegan Dragon Bowls With Miso Gravy |
Someone who wants to lose weight, has low metabolism, but loves to eat sweets
| Day | Breakfast | Lunch | Dinner |
|
1 |
Two Boiled Eggs | Tuna Sandwich | Three-Bean Chilli |
|
2 |
Two Weet-Bix | Chicken Caesar Salad | Spaghetti Bolognese |
|
3 |
Grill Lean Bacon | Baked Potato And Beans | Burger And Chips |
|
4 |
Fruit And Yoghurt | Bean Pasta Salad | Easy Chicken Curry |
|
5 |
Overnight Oats | Minted Courgette Tortilla | Stir-Fry |
|
6 |
Scrambled Egg And Veggie Feast | Beef And Coleslaw Sandwich | Roast Dinner |
|
7 |
Muesli | Tomato Soup | Spicy Fish Nuggets |
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Individual with high cholesterol and low blood pressure, otherwise healthy
| Day | Breakfast | Lunch | Dinner |
|
1 |
Avocado Egg Toast | Green Salad With Pita Bread & Hummus | Seared Salmon With Green Peppercorn Sauce |
|
2 |
Bran Cereal | Veggie-Hummus Sandwich | Roasted Tofu & Peanut Noodle Salad |
|
3 |
Nonfat Plain Greek Yogurt | Roasted Tofu & Peanut Noodle Salad | Grilled Romaine With Avocado-Lime Dressing |
|
4 |
Skim Milk | Green Salad With Pita Bread & Hummus | Cod With Tomato Cream Sauce |
|
5 |
Bell Pepper, Sliced | Loaded Black Bean Nacho Soup | Chicken Cauliflower Fried "Rice" |
|
6 |
Blueberries | Tuna, White Bean & Dill Salad | Toaster-Oven Tostada |
|
7 |
Avocado Egg Toast | Tuna, White Bean & Dill Salad | Skillet Lemon Chicken & Potatoes With Kale |
Relatively skinny person who wants to increase muscle mass but does not eat red meat.
| Day | Breakfast | Lunch | Dinner |
|
1 |
Greek Yogurt | Whole Wheat Pita Breads | Salmon Fillet |
|
2 |
Scrambled Eggs On Rye Toast | Buffalo Mozzarella | Wheat Spelt Penne |
|
3 |
Walnuts Or Pecans | Smoked Mackerel Fillets | Grilled Fillet Steak |
|
4 |
Buttered Wheat Toast | Wheat Pita Breads | Zucchini & Parmesan Frittata |
|
5 |
Peanut Butter | Toasted Pine Nuts | Soba Noodles |
|
6 |
Bircher Muesli | Buttered Wheat Roll | Bolognaise |
|
7 |
Whey Protein Powder | Quinoa | Brown Rice |
