Fresh summer ingredients, simple recipes, and exact macros designed for fat loss, energy, hormone balance, and satiety.

Daily Nutrition Targets

• Calories: 1,600–1,850

• Protein: 130–155g

• Fiber: 28–40g

• Net Carbs: 50–85g

DAY 1

Breakfast — Berry Chia Protein Yogurt Bowl

Ingredients

• 1 cup plain nonfat Greek yogurt

• 1 scoop vanilla protein powder

• 1 tbsp chia seeds

• 1 tbsp hemp hearts

• ½ cup blueberries

• ¼ tsp cinnamon

Instructions

Mix everything together and serve chilled.

Macros

• Calories: 360

• Protein: 42g

• Fiber: 9g

• Net Carbs: 15g

• Fat: 10g

Lunch — Grilled Chicken Summer Salad

Ingredients

• 5 oz grilled chicken breast

• 2 cups mixed greens

• ½ cucumber sliced

• ½ cup cherry tomatoes

• ¼ avocado

• 1 oz feta cheese

• 1 tbsp olive oil

• Juice of ½ lemon

Instructions

Combine salad ingredients and top with sliced grilled chicken and dressing.

Macros

• Calories: 430

• Protein: 43g

• Fiber: 8g

• Net Carbs: 11g

• Fat: 22g

Snack — Cottage Cheese Crunch Bowl

Ingredients

• 1 cup low-fat cottage cheese

• ½ cup cucumber slices

• Everything seasoning

Macros

• Calories: 190

• Protein: 28g

• Fiber: 1g

• Net Carbs: 6g

• Fat: 5g

Dinner — Lemon Garlic Salmon & Asparagus

Ingredients

• 6 oz salmon filet

• 1 cup asparagus

• 1 cup zucchini slices

• 1 tbsp olive oil

• 2 garlic cloves minced

• Lemon wedges

Instructions

Bake at 400°F for 15–18 minutes.

Macros

• Calories: 510

• Protein: 41g

• Fiber: 7g

• Net Carbs: 10g

• Fat: 33g

⸻

DAY 2

Breakfast — Veggie Egg Scramble

Ingredients

• 2 eggs

• ¾ cup egg whites

• 1 cup spinach

• ½ cup mushrooms

• ¼ cup diced bell peppers

• 2 turkey sausage links

Instructions

Cook vegetables first, then add eggs and sausage.

Macros

• Calories: 390

• Protein: 39g

• Fiber: 5g

• Net Carbs: 8g

• Fat: 20g

Lunch — Turkey Lettuce Wraps

Ingredients

• 5 oz lean ground turkey

• 4 butter lettuce leaves

• ¼ avocado

• ¼ cup diced tomatoes

• 2 tbsp Greek yogurt

• ¼ cup strawberries

Instructions

Fill lettuce leaves with turkey mixture.

Macros

• Calories: 410

• Protein: 38g

• Fiber: 9g

• Net Carbs: 14g

• Fat: 22g

Snack — Summer Protein Smoothie

Ingredients

• 1 scoop vanilla protein powder

• 1 cup unsweetened almond milk

• ½ cup frozen strawberries

• 1 tbsp flaxseed

• 1 cup spinach

Instructions

Blend until smooth.

Macros

• Calories: 240

• Protein: 30g

• Fiber: 7g

• Net Carbs: 8g

• Fat: 7g

Dinner — Shrimp Zucchini Skillet

Ingredients

• 6 oz shrimp

• 2 cups zucchini noodles

• ½ cup cherry tomatoes

• 1 tbsp olive oil

• 1 tbsp parmesan cheese

• Garlic and basil

Instructions

Sauté shrimp and vegetables together for 8–10 minutes.

Macros

• Calories: 420

• Protein: 40g

• Fiber: 5g

• Net Carbs: 11g

• Fat: 21g

⸻

DAY 3

Breakfast — Raspberry Overnight Protein Oats

Ingredients

• ⅓ cup rolled oats

• 1 scoop vanilla protein powder

• 1 tbsp chia seeds

• ¾ cup unsweetened almond milk

• ½ cup raspberries

Instructions

Mix and refrigerate overnight.

Macros

• Calories: 350

• Protein: 34g

• Fiber: 11g

• Net Carbs: 18g

• Fat: 9g

Lunch — Tuna Stuffed Avocados

Ingredients

• 1 tuna packet (5 oz)

• 1 tbsp Greek yogurt

• 1 celery stalk diced

• 1 medium avocado

• 1 cup mixed greens

Instructions

Mix tuna filling and stuff avocado halves.

Macros

• Calories: 440

• Protein: 37g

• Fiber: 13g

• Net Carbs: 10g

• Fat: 25g

Snack — Eggs & Veggies

Ingredients

• 2 hard-boiled eggs

• ½ cup bell pepper strips

• ¼ cup hummus

Macros

• Calories: 240

• Protein: 15g

• Fiber: 5g

• Net Carbs: 10g

• Fat: 15g

Dinner — Steak & Summer Veggie Bowls

Ingredients

• 5 oz sirloin steak

• 1 cup cauliflower rice

• ½ cup zucchini

• ½ cup peppers

• 1 tbsp olive oil

Instructions

Cook steak and vegetables separately then combine.

Macros

• Calories: 500

• Protein: 42g

• Fiber: 7g

• Net Carbs: 12g

• Fat: 29g