Meal 1: Breakfast – Greek Yogurt Egg Plate - 200g fat-free Greek yogurt - 2 whole eggs, scrambled - 100g egg whites added to the scramble for extra protein - 1 slice high-protein toast - 80g blueberries Total: ~520 calories - ~48g protein - ~45g carbs - ~15g fat Meal 2: Lunch – Chicken Pesto Rice Bowl - 170g grilled chicken breast - 140g cooked jasmine or basmati rice - 1–2 cups roasted veggies (zucchini, peppers, onions) - 10g light pesto stirred over the top Total: ~560 calories - ~50g protein