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Dec 2018;70(4):521-526

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Easy Protein & Fiber Snack Ideas Stay Full and Energised with These Simple Snacks Greek yogurt + chia seeds Low-sugar protein shake + flaxseed Hard-boiled eggs + avocado toast (high-fiber bread) Hummus with raw veggies or fiber-rich crackers Tuna salad in lettuce wraps Edamame or roasted chickpeas Almonds + apple slices Cottage cheese + raspberries String cheese + cherry tomatoes Turkey roll-ups + raw carrots GLP-1 Weekly Meal Plans Omnivore Plan Breakfast Greek yogurt with berries and chia seeds Scrambled eggs with spinach and avocado Protein smoothie with banana, almond butter, and protein powder Oatmeal with almond milk, flaxseed, and blueberries Boiled eggs with gluten-free toast and a tomato slice Cottage cheese with pineapple Avocado toast with egg Lunch Grilled chicken salad with mixed greens and olive oil Quinoa bowl with roasted veggies and feta Turkey lettuce wraps with hummus and cucumber Tuna salad with mixed greens and olive oil dressing Chicken and vegetable soup with gluten-free crackers Salmon and brown rice bowl with broccoli Leftover protein bowl with greens Dinner Grilled salmon with asparagus and sweet potato Chicken stir fry with mixed veggies and rice Turkey chili with beans and gluten-free cornbread Stuffed bell peppers with lean ground beef and rice Shrimp and zucchini noodles Gluten-free pasta with marinara and ground turkey Grilled steak with steamed broccoli and quinoa Omnivore Grocery List Protein Chicken breast Turkey Salmon Eggs Greek yogurt Protein powder Cottage cheese Grains & Carbs Brown rice Quinoa Gluten-free pasta Oatmeal Sweet potatoes Gluten-free bread Fruits Bananas Berries Pineapple Vegetables Spinach Broccoli Bell peppers Zucchini Avocado Tomatoes Asparagus Dairy & Alternatives Almond milk Pantry Staples Olive oil Chia seeds Flaxseed Hummus Gluten-free granola Marinara sauce Herbs and spices Vegan Plan Breakfast Tofu scramble with veggies and avocado Vegan protein smoothie with almond milk and berries Oatmeal with peanut butter and banana Chia pudding with almond milk and berries Vegan yogurt with granola and fruit Avocado toast on gluten-free bread Smoothie bowl with hemp seeds and fruit Lunch Quinoa salad with chickpeas and vinaigrette Lentil soup with gluten-free toast Vegan wrap with hummus and veggies Black bean and corn salad Tofu stir fry with rice Stuffed sweet potatoes with black beans and avocado Vegan Buddha bowl Dinner Vegan chili with lentils and beans Stir-fried tempeh with veggies and brown rice Gluten-free pasta with vegan pesto and cherry tomatoes Chickpea curry with rice Stuffed bell peppers with quinoa and black beans Zucchini noodles with marinara and mushrooms Vegan tacos with lentil-walnut meat Vegan Grocery List Protein Tofu Tempeh Lentils Chickpeas Vegan yogurt Grains & Carbs Brown rice Quinoa Gluten-free pasta Oatmeal Sweet potatoes Gluten-free bread Fruits Bananas Berries Pineapple Vegetables Spinach Broccoli Bell peppers Zucchini Avocado Tomatoes Asparagus Dairy & Alternatives Almond milk Pantry Staples Olive oil Chia seeds Flaxseed Hummus Gluten-free granola Marinara sauce Herbs and spices Gluten-Free Plan Breakfast Greek yogurt with honey and gluten-free granola Scrambled eggs with mushrooms and gluten-free toast Smoothie with spinach, banana, and almond butter Chia pudding with almond milk and fruit Gluten-free pancakes with almond butter Boiled eggs with gluten-free bagel Cottage cheese with gluten-free toast Lunch Grilled chicken salad with gluten-free dressing Tuna salad with gluten-free crackers Quinoa and chickpea bowl Turkey lettuce wraps Gluten-free vegetable soup Grilled salmon with mixed greens Egg salad with gluten-free toast Dinner Grilled chicken with quinoa and broccoli Stuffed peppers with ground turkey and rice Gluten-free pasta with meat sauce Shrimp stir fry with rice Beef and vegetable kabobs with sweet potato Chicken fajitas with gluten-free tortillas Salmon with roasted veggies Gluten-Free Grocery List Protein Chicken breast Turkey Salmon Eggs Greek yogurt Cottage cheese Grains & Carbs Brown rice Quinoa Gluten-free pasta Oatmeal Sweet potatoes Gluten-free bread Fruits Bananas Berries Apples Pineapple Vegetables Spinach Broccoli Bell peppers Zucchini Avocado Tomatoes Asparagus Dairy & Alternatives Almond milk Pantry Staples Olive oil Chia seeds Flaxseed Hummus Gluten-free granola Marinara sauce Herbs and spices