Breakfast → Lunch → Dinner → 1–2 Snacks → Water recommendation.
Below is a balanced 7-day menu based on the principles of circadian rhythms, nutrient distribution, and sleep hygiene:
- Breakfast: Proteins + healthy fats + complex carbohydrates (kickstarts metabolism, provides steady energy levels).
- Lunch: Complete protein + complex carbohydrates + fiber (maximum nutrients, protection against daytime sleepiness).
- Dinner: Light protein + steamed/baked vegetables (3–4 hours before sleep, without heavy fats and simple sugars to support melatonin synthesis).
Day 1
- Breakfast: 2-egg scramble with ghee, avocado (1/2 pc.), lightly salted salmon slice, whole-grain toast.
- Lunch: Baked turkey breast, quinoa, fresh cucumber, bell pepper, and herb salad with olive oil.
- Dinner: Steamed cod fillet, broccoli and cauliflower baked with a drop of olive oil and herbs.
Day 2
- Breakfast: Rolled oats cooked in water topped with pumpkin seeds, a handful of blueberries, and 1 tsp almond butter.
- Lunch: Brown rice, braised beef with carrots and onions, fresh Napa cabbage and dill salad.
- Dinner: Zucchini pancakes (made with chickpea or whole-grain flour) with light grilled pike-perch fillet.
Day 3
- Breakfast: Omelet with spinach and cherry tomatoes, whole-grain bread with soft goat or cottage cheese.
- Lunch: Buckwheat porridge, baked chicken breast, mixed stewed vegetables (green beans, zucchini, carrots).
- Dinner: Steamed pink salmon or bream patties, grilled asparagus or green beans.
Day 4
- Breakfast: Low-fat cottage cheese (5%) with Greek yogurt, walnuts, and a pinch of cinnamon.
- Lunch: Baked salmon or trout, chickpeas, large salad mix (lettuce, arugula, cucumber, sesame seeds).
- Dinner: Baked tofu or white poultry meat with stewed Brussels sprouts and zucchini.
Day 5
- Breakfast: Poached egg on whole-grain toast with guacamole (avocado, lemon juice, herbs) and a slice of turkey.
- Lunch: Creamy lentil soup, baked sweet potato wedges, baked turkey fillet.
- Dinner: Seafood (shrimp/squid) braised with zucchini, tomatoes, and garlic in its own juice.
Day 6
- Breakfast: Millet porridge made with plant milk (almond/coconut), roasted pumpkin, and sunflower seeds.
- Lunch: Baked beef liver (rich in iron and B12), pearl barley, sauerkraut salad with vegetable oil.
- Dinner: Pollock or haddock fillet baked in foil with lemon, served with an asparagus and spinach herb mix.
Day 7
- Breakfast: Cottage cheese casserole with berries (sugar-free) and a handful of cashews.
- Lunch: Bowl: quinoa, boiled chicken breast, roasted beets, spinach leaves, avocado, and flax seeds.
- Dinner: Baked stuffed zucchini (filling: minced turkey, herbs, carrots).
Hydration & Evening Routine
- Throughout the day: Still water (30–35 ml per 1 kg of body weight).
- 1–2 hours before sleep: Herbal tea (chamomile, mint, lemon balm, or Ivan tea) to relax the nervous system.