Daily diet program for women

Day: Monday

Breakfast:

• Greek yogurt with mixed berries and a sprinkle of chia seeds
• Whole grain toast with avocado

Mid-Morning Snack:

• Handful of almonds or walnuts
• Apple slices

Lunch:

• Grilled chicken or tofu salad with mixed greens, cherry tomatoes, cucumber, and balsamic vinaigrette
• Quinoa or brown rice on the side

Afternoon Snack:

• Carrot and cucumber sticks with hummus

Dinner:

• Baked salmon or a plant-based protein (such as lentils or chickpeas)
• Steamed broccoli, roasted sweet potatoes, and a side of quinoa

Day: Tuesday

Breakfast:

• Scrambled eggs with spinach and tomatoes
• Whole grain English muffin

Mid-Morning Snack:

• Low-fat cottage cheese with pineapple chunks

Lunch:

• Turkey or veggie wrap with whole grain tortilla, lettuce, tomato, and mustard
• Side of raw baby carrots

Afternoon Snack:

• Greek yogurt with a drizzle of honey

Dinner:

• Grilled shrimp or tempeh
• Stir-fried mixed vegetables (bell peppers, broccoli, snap peas) with brown rice

Day: Wednesday

Breakfast:

• Oatmeal with sliced bananas and a tablespoon of almond butter
• Boiled egg

Mid-Morning Snack:

• Orange slices
• Handful of pistachios

Lunch:

• Quinoa salad with mixed vegetables, feta cheese, and lemon-tahini dressing
• Grilled chicken or tofu on the side

Afternoon Snack:

• Whole grain crackers with sliced cheese

Dinner:

• Baked cod or a plant-based protein (such as edamame)
• Steamed asparagus and quinoa

Note: Adjust portion sizes based on individual calorie needs and activity levels. Remember to stay hydrated throughout the day by drinking water or herbal teas. This sample daily diet provides a mix of macronutrients and micronutrients to support overall health and well-being.