Bilingual Health Planner

Monday

• Breakfast: Oatmeal (1/2 cup) with cinnamon + 2 eggs
• AM Snack: Plain yogurt + 1 fruit
• Lunch: Grilled chicken (150g) + rice (1/2 cup) + beans (1/2 cup) + salad
• PM Snack: Roasted peanuts (small handful)
• Dinner: Baked fish (150g) + sautéed vegetables + boiled plantain (1/3 unit)

Tuesday

• Breakfast: Light mashed plantain (1/2 cup) + 2 eggs
• AM Snack: Low-fat milk shake with papaya
• Lunch: Lean stewed beef (140g) + boiled cassava (3 oz) + salad
• PM Snack: Low-fat white cheese + tomato
• Dinner: Large chicken salad + avocado (1/4)

Wednesday

• Breakfast: 2 scrambled eggs + whole grain toast (1 slice)
• AM Snack: Small banana
• Lunch: Fish (150g) + brown rice (1/2 cup) + beans
• PM Snack: Plain Greek yogurt
• Dinner: Vegetable soup + chicken breast

Thursday

• Breakfast: Overnight oats + chia + strawberries
• AM Snack: Apple
• Lunch: Ground turkey (150g) + baked sweet potato (1/2 cup) + salad
• PM Snack: Hummus (2 tbsp) with cucumber
• Dinner: Egg-white veggie omelet + moderate cassava

Friday

• Breakfast: Plain yogurt + homemade granola (2 tbsp) + fruit
• AM Snack: Almonds (10)
• Lunch: Skinless stewed chicken + rice (1/2 cup) + salad
• PM Snack: Protein shake with water
• Dinner: Fish + salad + baked ripe plantain (small portion)

Saturday

• Breakfast: Boiled eggs (2) + light oatmeal
• AM Snack: Pineapple
• Lunch: Stewed lentils + chicken breast + salad
• PM Snack: Plain yogurt
• Dinner: Whole wheat wrap with chicken and vegetables

Sunday

• Breakfast: Controlled mashed plantain + white cheese + egg
• AM Snack: Seasonal fruit
• Lunch: Rice (1/2 cup) + beans + fish + salad
• PM Snack: Nuts (small handful)
• Dinner: Pumpkin cream soup + shredded chicken