simple meal plan to lose weight and gain muscle

Here's a simple 7-day meal plan to help with weight loss and muscle gain, along with a table format

Day	Breakfast	Lunch	Dinner	Snack
1	Scrambled eggs with vegetables and whole wheat toast	Grilled chicken breast with quinoa and roasted vegetables	Baked salmon with sweet potato and steamed broccoli	Greek yogurt with berries and a handful of almonds
2	Protein-packed smoothie with spinach, banana, and protein powder	Turkey or chicken breast wrap with whole grain bread, vegetables, and avocado	Grilled lean steak with brown rice and mixed vegetables	Cottage cheese with pineapple or a protein bar
3	Overnight oats with protein powder, topped with berries and nuts	Grilled shrimp or tofu stir-fry with mixed vegetables and brown rice	Baked chicken breast with quinoa and roasted Brussels sprouts	Greek yogurt with granola and a piece of fruit
4	Avocado toast with poached eggs and a side of cottage cheese	Grilled turkey or chicken breast with quinoa salad and mixed greens	Baked fish with sweet potato fries and steamed asparagus	Protein shake with almond milk and a handful of trail mix
5	Vegetable omelette made with egg whites and loaded with veggies	Grilled salmon or tuna with quinoa and roasted vegetables	Lean ground turkey or chicken meatballs with whole wheat pasta and tomato sauce	Rice cakes with almond butter or a protein smoothie
6	Greek yogurt with protein powder, topped with sliced banana and chia seeds	Grilled chicken or turkey breast with sweet potato and steamed broccoli	Baked tofu with brown rice and stir-fried vegetables	Hard-boiled eggs with carrot sticks and hummus
7	Spinach and mushroom omelette with a side of whole grain toast	Grilled lean steak with quinoa salad and mixed greens	Baked chicken breast with sweet potato mash and roasted Brussels sprouts	Protein bar or Greek yogurt with mixed berries

Please note that this is a sample meal plan and individual calorie and macronutrient needs may vary. Adjust portion sizes and specific foods based on your personal requirements and dietary preferences. It's also recommended to consult with a healthcare professional or registered dietitian for personalized guidance and to ensure the meal plan aligns with your goals and any specific dietary restrictions you may have