Getting fit is a journey that requires consistency, dedication, and discipline. However, with the right menu, you can achieve your fitness goals in just 30 days. In this article, we present you with the third-week menu designed by Dimitris Grigorakis.

This menu is tailored to help you gain strength, boost metabolism, and promote weight loss.

Week 3 Menu

Day 1

Breakfast: Greek yogurt and berry smoothie

Blend 1 cup of Greek yogurt, 1 cup of mixed berries, and 1 scoop of protein powder.

Lunch: Tuna and vegetable wrap

Wrap 3 ounces of tuna, mixed greens, tomatoes, cucumbers, and avocado in a whole wheat tortilla.

Dinner: Grilled salmon with roasted vegetables

Grill a 4-ounce salmon fillet and pair it with roasted cauliflower, carrots, and sweet potatoes.

Snack: Apple and almond butter

Cut an apple into slices and pair it with 2 tablespoons of almond butter.

Day 2

Breakfast: Quinoa bowl

Cook 1/2 cup of quinoa and top it with sautéed spinach, 3 egg whites, and 1/4 avocado.

Lunch: Grilled chicken salad

Grill 4 ounces of chicken and pair it with mixed greens, tomatoes, cucumbers, and a balsamic vinaigrette dressing.

Dinner: Turkey chili

Cook a pot of turkey chili with lean ground turkey, mixed veggies, and beans.

Snack: Cottage cheese with pineapple

Pair 1/2 cup of low-fat cottage cheese with 1/2 cup of diced pineapple.

Day 3

Breakfast: Egg and avocado toast

Cook 1 egg and smash 1/4 avocado on a piece of whole wheat toast.

Lunch: Turkey and hummus wrap

Wrap 3 ounces of deli turkey, mixed greens, cucumber, tomato, hummus, and feta cheese in a whole wheat tortilla.

Dinner: Baked chicken and vegetables

Bake a 4-ounce chicken breast and pair it with roasted brussels sprouts, asparagus, and mushrooms.

Snack: Raw veggies and hummus

Dip raw celery, carrot, and cucumber into 2 tablespoons of hummus.

Day 4

Breakfast: Overnight oats

Mix 1/2 cup of oats, 1 cup of unsweetened almond milk, 1 scoop of protein powder, and 1 tablespoon of chia seeds to make overnight oats.

Lunch: Egg salad sandwich

Mix 2 hard-boiled eggs with 1/4 avocado, 1 tablespoon of plain Greek yogurt, and a dash of salt and pepper. Serve it on a slice of whole wheat bread.

Dinner: Grilled steak with roasted potatoes and green beans

Grill a 4-ounce steak and pair it with roasted potatoes and green beans.

Snack: Greek yogurt and granola

Mix 1/2 cup of plain Greek yogurt with 1/4 cup of granola.

Day 5

Breakfast: Avocado and turkey English muffin

Serve 1/4 avocado and 2 ounces of deli turkey on a whole wheat English muffin.

Lunch: Turkey chili

Reheat the leftover chili and serve it with mixed greens and plain Greek yogurt.

Dinner: Baked salmon with roasted vegetables

Bake a 4-ounce salmon fillet and pair it with roasted asparagus, zucchini, and bell peppers.

Snack: Strawberries and almonds

Pair 1/2 cup of strawberries with 1/4 cup of almonds.

Day 6

Breakfast: Greek yogurt and granola bowl

Mix 1/2 cup of Greek yogurt with 1/4 cup of granola and top with mixed berries.

Lunch: Grilled chicken wrap

Grill 4 ounces of chicken and wrap it with mixed greens, tomato, cucumber, and hummus in a whole wheat tortilla.

Dinner: Shrimp and vegetable stir-fry

Sauté 3 ounces of shrimp with mixed veggies and serve over brown rice.

Snack: Carrots and hummus

Dip raw carrots into 2 tablespoons of hummus.

Day 7

Breakfast: Egg and vegetable scramble

Scramble 3 egg whites with mixed veggies such as peppers, onions, and spinach.

Lunch: Crispy chicken salad

Bake 2 breaded chicken tenders and serve them over mixed greens, tomatoes, cucumbers, and a light vinaigrette dressing.

Dinner: Grilled flank steak with roasted vegetables

Grill a 4-ounce flank steak and pair it with roasted sweet potatoes, broccoli, and cauliflower.

Snack: Cottage cheese with blueberries

Pair 1/2 cup of low-fat cottage cheese with 1/2 cup of blueberries.

Conclusion

Following this menu for the third week of your fitness journey will help you fuel your body with nutritious foods that promote physical fitness, strength, and weight loss.

Remember to drink plenty of water, get enough rest, and stay consistent to achieve your fitness goals.