MENU TEMPLATES BY GOAL

Eating well doesn’t have to be boring or complicated. Quick-access menus. Simple combinations. Nutrition that works for you.

• You can “mix and match” between options. Example: Breakfast A, Lunch B, and Dinner C.

• You can substitute foods for others with a similar nutritional value.

• The portions indicated here are cooked.

Menu~2,500 KCal

Options	Breakfast	Lunch	Dinner
A	6 egg whites and 2 whole eggs omelette + 1 cup oats and 1 tablespoon almond butter. (Cook the oats in water or unsweetened almond milk)	8oz grilled chicken breast, 300g roasted sweet potato, spinach salad with cherry tomatoes and cucumber with lemon juice and 1 tbsp olive oil.	8oz white fish, 1 ripe plantain and roasted vegetables (broccoli and carrots)
B	2 whole eggs “sunny side up,” 2 slices whole wheat bread, 3oz avocado + 1 cup unsweetened Greek yogurt and 1 tbsp chia seeds.	8oz shrimp, 1.5 cups basmati rice and vegetables sautéed in 1 tbsp sesame oil (carrots, bell peppers, and broccoli)	8oz salmon fillet, 300g roasted sweet potato, lettuce salad with tomato, cucumber, and onion with lemon juice.
C	Shake with 2 scoops protein powder, unsweetened almond milk, and 1 cup blueberries + 2 slices whole wheat bread with 1 tbsp almond butter.	8oz beef steak, 1 cup white rice, 1/2 cup legumes, and steamed asparagus with 1 tbsp olive oil.	8oz chicken breast, 1.5 cups basmati rice, 1 cup steamed broccoli with 1 tbsp olive oil.

Menu ~2,000 KCal

Options	Breakfast	Lunch	Dinner
A	6 egg whites and 2 whole eggs omelette with onion and tomato, 2 slices sourdough toast, and 2 slices turkey ham.	8–10oz lean beef, 200–250g sweet potato and spinach, cucumber, and cherry tomato salad with balsamic vinegar.	8–9oz salmon fillet, 200–250g roasted sweet potato
B	1 cup unsweetened Greek yogurt, 1 cup blueberries, 1oz walnuts or almonds (You can sweeten with Splenda or Stevia).	8–10oz chicken breast, 1.5 cups basmati rice and roasted vegetables.	8–9oz shrimp with sautéed vegetables and 1 cup basmati or jasmine rice.
C	Shake with 2 scoops protein powder, unsweetened almond milk, 1 cup frozen blueberries, and 1oz nuts.	8–10oz white fish fillet, 200–250g roasted baby potatoes, spinach, tomato, and cucumber salad with lemon juice.	8–9oz chicken breast pieces, Greek salad, and 1 baked ripe plantain.

Menu ~1,500 KCal

Options	Breakfast	Lunch	Dinner
A	1 cup Greek yogurt, 1 cup blueberries, and 1 tbsp chia seeds. (You can sweeten with Splenda or Stevia)	6–7oz grilled chicken breast, 1 cup basmati rice and roasted vegetables.	6–7oz salmon fillet, 150–200g roasted sweet potato
B	4 egg whites and 2 whole eggs omelette with onion and tomato, 1 slice sourdough toast, and 2 slices turkey ham.	6–7oz lean beef, 150–200g sweet potato and spinach, cucumber, and cherry tomato salad with balsamic vinegar.	6–7oz shrimp with sautéed vegetables and 1 cup basmati or jasmine rice.
C	Shake with 2 scoops protein powder, unsweetened almond milk, 1 cup frozen blueberries, and 1 tbsp chia seeds	8–9oz white fish fillet, 1 cup sweet potato mash, spinach, tomato, and cucumber salad with lemon juice.	6oz chicken breast pieces, Greek salad, and 40–50g baked cassava bread.

Menu ~1,200 KCal

Options	Breakfast	Lunch	Dinner
A	Shake with 2 scoops protein powder, 1 cup unsweetened almond milk, 1/2 cup frozen blueberries, and 1 tbsp chia seeds	5–6oz grilled chicken breast, 1/2 cup basmati rice and roasted vegetables.	4–5oz salmon fillet, 125–150g roasted sweet potato
B	4 egg whites and 1 whole egg omelette with onion and tomato, 1 slice sourdough toast, and 2 slices turkey ham.	5–6oz lean beef, 125–150g sweet potato and spinach, cucumber, and cherry tomato salad with balsamic vinegar.	Wrap with 4–5oz shredded chicken, vegetables of your choice, pico de gallo, and 1 tbsp Greek yogurt.
C	1 cup Greek yogurt, 1 cup blueberries, and 1 tbsp chia seeds. (You can sweeten with Splenda or Stevia)	6–8oz white fish fillet, 1/2 cup sweet potato mash, spinach, tomato, and cucumber salad with lemon juice.	Greek salad, 4oz chicken breast pieces, and 30–40g baked cassava bread.

At BodyIgnition, we believe that eating well doesn’t have to be complicated. This guide offers practical, balanced, and easy-to-adapt menu models for your day.