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 a sprinkle of chia seeds.
• 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) cooked with water or unsweetened almond milk, topped with 1/4 cup berries, 1/4 cup chopped nuts, and 1 scoop protein powder.
• Snack 1 (approx. 200 calories, 20g protein): Hard-boiled eggs (2) with 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 chopped pineapple.
• 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, oats, and eggs) with 1/4 cup berries and a drizzle of maple syrup.
• Snack 1 (approx. 200 calories, 20g protein): Greek yogurt (1 cup) with 1/4 cup granola.
• 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 bar (check label for macros).
• Dinner (approx. 750 calories, 55g protein): Lean ground turkey (8oz) with 1 cup brown rice and 1 cup steamed asparagus.
• Before Bed Snack (approx. 100 calories, 0g protein): A small handful of walnuts.

Day 4-7: Repeat a variation of the above days, substituting different protein sources (chicken, fish, beef, turkey, tofu, beans, lentils), complex carbohydrates (brown rice, quinoa, sweet potatoes, oats), and a variety of vegetables. Ensure you are hitting your daily protein target (200g) and calorie target (2400). Adjust portion sizes as needed to meet your individual needs. This is a sample plan and may need adjustments based on your individual preferences and activity levels. Consult with a registered dietitian or certified personal trainer for personalized guidance. Remember to drink plenty of water throughout the day.