• Grilled Chicken Breast

• Baked Salmon

•White Fish

•Beef (90% lean)

• Tofu

• Tempeh

• Hard-Boiled Eggs

• Egg Muffins

• Black Beans

• Chickpeas

• Brown Rice

•Quinoa

•Jasmine Rice

• Sweet Potatoes

•White Potatoes

• Whole Wheat Pasta

•Legume Pasta

• Couscous or Bulgur Wheat

• Roasted Vegetables (carrots, corn, or squash)

• Leafy Greens: Spinach, Kale, Arugula

• Roasted Veggies: Broccoli, Cauliflower, Brussels Sprouts

• Raw Veggies: Bell Peppers, Cucumbers, Cherry Tomatoes

• Sautéed or Steamed: Zucchini, Asparagus, Green Beans

• Avocado Slices

• Olive Oil Drizzle (for salads or roasted veggies)

• Nuts & Seeds (almonds, walnuts, pumpkin seeds)

• Nut Butter (for snacks or bowls)

• Cheese (feta, mozzarella, blue cheese, or goat cheese, optional)

• Plane Jane: Olive Oil, Lemon juice, Mustard, Minced garlic, Salt, Pepper

• Mediterranean: Olive oil, lemon, garlic, oregano, tzatziki

• Mexican: Lime, cumin, chili powder, salsa, guacamole

• Asian: Soy sauce, sesame oil, ginger, garlic, teriyaki sauce

• Italian: Basil, thyme, rosemary, tomato sauce, balsamic glaze

• Chimichurri: A blend of parsley, garlic, red wine vinegar, olive oil, and chili flakes. Great for meats and veggies.

• Garlic Herb Butter Sauce: Butter, garlic, parsley, and lemon juice. Ideal for seafood or roasted veggies.

• Red Pepper Romesco: Roasted red peppers, almonds, garlic, olive oil, and red wine vinegar for a smoky, nutty flavor.

• Avocado Lime Crema: Blended avocado, lime juice, Greek yogurt, and cilantro. Great for Mexican-inspired dishes.

• Tahini Sauce: Tahini, lemon juice, garlic, and water. Perfect for Mediterranean bowls.

• Yogurt Dill Sauce: Greek yogurt, dill, lemon juice, and garlic. Great with fish or roasted veggies.

• Honey Mustard: Honey, Dijon mustard, and apple cider vinegar. Great for chicken or roasted veggies.

• Spicy Peanut Sauce: Peanut butter, soy sauce, rice vinegar, ginger, and a touch of sriracha. Works well with Asian-inspired bowls.

• Mango Salsa: Fresh mango, red onion, cilantro, and lime juice. A fresh topping for fish or chicken.

• Lemon Caper Sauce: Lemon juice, capers, garlic, and olive oil. Great for fish or chicken.

• Salsa Verde (Italian): Parsley, capers, anchovies, olive oil, and lemon. A bright sauce for roasted meats.

• Cilantro Lime Vinaigrette: Cilantro, lime juice, olive oil, and garlic. Perfect for salads or tacos.

• Meal 1: Grilled chicken + sweet potatoes + broccoli + olive oil drizzle

• Meal 2: Baked salmon + quinoa + spinach salad + balsamic glaze

• Meal 3: Black bean and veggie bowl + brown rice + avocado + salsa

This structure keeps meal prep flexible while ensuring balanced, nutrient-dense meals.