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Breakfast: Overnight oats with chia seeds, almond milk, and mixed berries. A small handful of nuts. • Overnight oats: ~300 calories • Nuts: ~100 calories Snack: • Greek yogurt: ~150 calories Greek yogurt with honey and a sprinkle of cinnamon. Lunch: Grilled chicken salad with mixed greens, cherry tomatoes, cucumbers, and a vinaigrette dressing. A small whole-grain roll. • Grilled chicken salad: ~400 calories • Whole-grain roll: ~100 calories Snack: Sliced apple with almond butter. • Apple with almond butter: ~200 calories Dinner: Baked salmon with quinoa and steamed broccoli. A side of mixed vegetables (like carrots and bell peppers). • Baked salmon: ~350 calories • Quinoa: ~220 calories • Mixed vegetables: ~100 calories Evening Snack (if needed): A small bowl of air-popped popcorn or carrot sticks. • Popcorn or carrot sticks: ~100 calories Total Estimated Calories: ~2,120 calories Make sure to drink plenty of water throughout the day, and adjust portion sizes based on your individual needs. Keep in mind that calorie counts can vary based on specific ingredient choices and portion sizes.

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