Condensed from this blog post.
Breakfast:
Eggs with hash browns, cup of fruit and coffee
Two pieces of toast with Nutella, apple with peanut butter, glass of milk, juice and a cup of tea
Oatmeal, yogurt, banana and nuts
Smoothie, egg wrap, yogurt and corn flakes
Greek yogurt with granola and fruit or a smoothie, plus water and milk or orange juice
Cereal with milk
Yogurt with granola, bread roll with jam, soft-boiled egg and fresh fruit, plus coffee and juice
Two pieces of toast with seeds and grains (like Dave's Killer Bread) with organic butter, two eggs over easy, half an avocado and coffee
Oatmeal with fruit
Breakfast sandwich with eggs and avocado and a bowl of plain yogurt with honey, chia seeds and hemp seeds
Ezekiel bread with almond butter and jelly and a shake with spinach, blueberries, mango, coconut milk, orange juice and chia seeds
Flaxseed oatmeal with chia seeds and raisins
Oatmeal and orange juice
Lunch:
Club sandwich and soup
Large salad, a heaping plate of rice, chicken and roasted veggies
Pasta with meat and a vegetable
Meat-based sandwich, yogurt, fruit
Salads with baby spinach, chicken, veggies like peppers, broccoli, carrots and cucumber, and balsamic vinaigrette
Pasta dish with vegetables
Salad with a carb, like pasta or potatoes, with meat and bread
Sweet or savory oatmeal
Salmon and veggies
Sandwich with a side salad, dressed with balsamic vinegar and olive oil
Leftovers from the night before, such as three-bean chili with pita chips
Avocado toast with an egg
Supper:
Steak or pasta with a vegetable
Salmon, pasta and sautéed asparagus, sometimes with a glass of wine
Carbs and meat and vegetables
Carbs like rice, pasta or bread with a protein such as fish, red meat or chicken, plus a vegetable and, occasionally, some soup
Stir fry with quinoa or another grain instead of rice, with protein like chicken or shrimp and sauce
Chicken with rice
Salad with sides of pasta and meat, soup and bread, then dessert
Salad, heavy on vegetables with a 4- to 6-oz. portion of meat, such as steak, fish or chicken
Salad
Some type of protein, starch and vegetable
Tacos
Snacks:
Granola bar and protein shake
Cereal with milk before bed
Smoothie with almond milk, yogurt, banana, cocoa, cinnamon and coconut
Power Bar and sports drink while working out, then chocolate milk after
Protein shake
Chocolate
Yogurt, fruit, Special K bars
Nuts or fruit in between meals, with water, sports drinks like Gatorade or Powerade, and coffee
Yogurt and cereal, chocolate, cookies, or cheese and crackers
Greek yogurt, homemade banana muffins
Almonds, dried fruit or applesauce
Smoothie with spinach, pineapple, protein powder, orange-mango juice, rolled oats and chia seeds