Day 1:

• Breakfast (approx. 500 calories, 50g protein): 4 whole eggs scrambled with 1/2 cup chopped spinach and 1/4 cup chopped mushrooms, 1 slice whole-wheat toast with 1 tbsp almond butter, 1 scoop whey protein shake with water or unsweetened almond milk.
• Snack 1 (approx. 200 calories, 20g protein): Greek yogurt (1 cup) with 1/4 cup berries and 1/4 cup chopped nuts.
• Lunch (approx. 600 calories, 60g protein): 6oz grilled chicken breast, 1 cup brown rice, 1 cup steamed broccoli.
• Snack 2 (approx. 250 calories, 25g protein): Protein shake (whey or casein) with water or unsweetened almond milk, a handful of almonds.
• Dinner (approx. 750 calories, 55g protein): 8oz lean ground beef stir-fry with 1 cup mixed vegetables (broccoli, peppers, onions) and 1/2 cup brown rice.
• Before Bed Snack (approx. 100 calories, 0g protein): Casein protein shake (optional, for sustained protein release overnight).

Day 2:

• Breakfast (approx. 550 calories, 55g protein): Oatmeal (1/2 cup dry) with 1 scoop whey protein, 1/4 cup berries, and 1/4 cup chopped nuts.
• Snack 1 (approx. 200 calories, 20g protein): Hard-boiled eggs (2) and a small apple.
• Lunch (approx. 650 calories, 65g protein): 6oz grilled salmon, 1 cup quinoa, 1 cup steamed green beans.
• Snack 2 (approx. 250 calories, 25g protein): Cottage cheese (1 cup) with 1/4 cup pineapple chunks.
• Dinner (approx. 700 calories, 60g protein): Chicken breast (6oz) with sweet potato (1 medium) and a large salad with olive oil and vinegar dressing.
• Before Bed Snack (approx. 100 calories, 0g protein): Small banana.

Day 3:

• Breakfast (approx. 500 calories, 50g protein): Protein pancakes (made with protein powder) with 1/4 cup berries and a small amount of maple syrup.
• Snack 1 (approx. 200 calories, 20g protein): String cheese (2) and a small orange.
• Lunch (approx. 600 calories, 60g protein): Turkey breast (6oz) sandwich on whole-wheat bread with lettuce, tomato, and mustard. Side of mixed greens salad.
• Snack 2 (approx. 250 calories, 25g protein): Protein shake (whey or casein) with water or unsweetened almond milk, and a small handful of trail mix (nuts and seeds).
• Dinner (approx. 750 calories, 55g protein): Lean pork tenderloin (6oz) with roasted vegetables (broccoli, carrots, zucchini) and 1/2 cup brown rice.
• Before Bed Snack (approx. 100 calories, 0g protein): A small bowl of plain Greek yogurt.

Day 4-7: Repeat a variation of the above days, substituting different protein sources (chicken, fish, beef, turkey, pork, beans, lentils, tofu), complex carbohydrates (brown rice, quinoa, sweet potatoes, oats), and healthy fats (avocado, nuts, seeds, olive oil). Ensure variety in your vegetables to obtain a wide range of micronutrients.

Important Considerations:

• Calorie and Macronutrient Adjustments: This is a sample plan. You may need to adjust calorie and macronutrient ratios based on your individual needs and response. Track your progress and make adjustments as necessary.
• Hydration: Drink plenty of water throughout the day.
• Supplements: Consider consulting with a healthcare professional or registered dietitian before taking any supplements.
• Individual Needs: This is a general guideline. Individual needs vary based on factors like activity level, metabolism, and body composition. Consider consulting a professional for personalized guidance.

This plan provides a framework. You can adjust portion sizes and food choices to fit your preferences while maintaining the overall macronutrient targets. Remember to listen to your body and adjust as needed. Consistent tracking and monitoring are key to success.