Lifestyle

7-Day Balanced Meal Plan for Muscle Recovery and Weight Maintenance

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Day 1:
Breakfast:
• Protein smoothie with banana, spinach, ginger, almond milk, and a scoop of your favorite protein powder.

Lunch:
• Grilled chicken salad with mixed greens, cherry tomatoes, cucumbers, and a turmeric-infused vinaigrette.

Dinner:
• Pan-seared salmon with a side of quinoa and steamed broccoli. Season with herbs like rosemary and thyme.
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Day 2:
Breakfast:
• Whole grain oatmeal topped with berries, chia seeds, and a sprinkle of ground ginger.

Lunch:
• Turkey and avocado wrap using whole grain tortillas, paired with a side of carrot sticks and hummus.

Dinner:
• Lentil soup seasoned with turmeric, cumin, and fresh coriander.
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Day 3:
Breakfast:
• Whole grain pancakes with a touch of ginger syrup and a side of mixed fruit.

Lunch:
• Beef stir-fry with bell peppers, broccoli, and snap peas, seasoned with garlic and ginger.

Dinner:
• Lemon and herb roasted chicken with a side of brown rice and green beans.
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Day 4:
Breakfast:
• Scrambled eggs with spinach and feta, sprinkled with turmeric powder.

Lunch:
• Chickpea salad with cherry tomatoes, cucumbers, red onions, and a lemon herb dressing.

Dinner:
• Baked cod with a side of roasted sweet potatoes and asparagus, seasoned with dill and lemon zest.
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Day 5:
Breakfast:
• Chia seed pudding with almond milk, topped with sliced almonds and a hint of ginger.

Lunch:
• Vegetable curry made with coconut milk and seasoned with turmeric, cumin, and fresh basil.

Dinner:
• Grilled steak with a side of mashed cauliflower and sautéed spinach with garlic.
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Day 6:
Breakfast:
• Yogurt parfait layered with granola, berries, and a sprinkle of ginger powder.

Lunch:
• Spinach and feta stuffed chicken breast, served with a side of mixed greens.

Dinner:
• Spaghetti squash pasta with a hearty tomato and ground turkey sauce, infused with basil and oregano.
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Day 7:
Breakfast:
• Protein waffles with a side of turmeric-spiced maple syrup.

Lunch:
• Tuna salad wrap with lettuce, tomato, and a touch of dill.

Dinner:
• Garlic herb shrimp with a side of couscous and roasted Brussels sprouts.
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To our loyal supporters at @HoosRah on TikTok & Facebook, thank you from the bottom of our hearts for placing your trust in us. We’re thrilled to witness the surge in our weekly subscribers to the newsletter at www.HoosRah.com. Your unwavering support is helping us in our mission to reach and educate as many individuals as possible about Health & Wellness. Cheers to better health, recovery, and vitality! 🥂🌱

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