Living with pre-diabetes doesn’t mean bland food or constant restriction. The key is balance—keeping blood sugar steady, reducing refined carbs, and choosing nutrient-dense, high-fiber foods. Going gluten-free can add another layer of benefit for those who feel better avoiding wheat, barley, and rye.

This 90-day gluten-free pre-diabetes meal plan gives you three months of structured guidance, built around wholesome ingredients, blood-sugar-friendly recipes, and simple weekly rotations. The goal is to help you form habits that last—without overwhelm.

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Why a Gluten-Free Approach?

• Better digestion: Many with pre-diabetes also have sensitivities to gluten that cause inflammation or digestive stress.
• Lower carb load: By cutting breads and pastas, you naturally avoid many fast-digesting carbs that spike blood sugar.
• Nutrient focus: A gluten-free diet encourages whole foods—fruits, veggies, lean proteins, nuts, seeds, and gluten-free grains like quinoa and oats.

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Structure of the 90-Day Plan

The meal plan follows a 3-phase system, each lasting 30 days.

Phase 1 (Days 1–30): Reset

Focus on stabilizing blood sugar with clean proteins, non-starchy vegetables, and gluten-free low-GI carbs.

Phase 2 (Days 31–60): Rebuild

Introduce more variety, healthy fats, and gluten-free whole grains like quinoa, wild rice, and gluten-free oats.

Phase 3 (Days 61–90): Sustain

Add in more flexibility and meal prep strategies so this becomes a lifestyle.

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Weekly Meal Framework

Each week follows the same simple structure to reduce decision fatigue:

• Breakfasts: High-protein, low-sugar, gluten-free (think omelets, chia puddings, or Greek yogurt with berries).
• Lunches: Big salads or bowls with lean proteins and healthy fats.
• Dinners: Balanced plates with protein, roasted veggies, and gluten-free grains (optional).
• Snacks: Nuts, seeds, boiled eggs, cheese sticks, or veggie sticks with hummus

Perfect 👍 Let’s build out Week 1 of the 90-Day Gluten-Free Pre-Diabetes Meal Plan. I’ll give you:

1. Day-by-day meals (7 days)
2. Complete recipes (ingredients + instructions)
3. Grocery list (organized by category for easy shopping)

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Week 1: Gluten-Free Pre-Diabetes Meal Plan

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Day 1

Breakfast: Spinach & Mushroom Omelet
Lunch: Grilled Chicken Salad with Olive Oil & Balsamic
Dinner: Baked Salmon with Roasted Broccoli & Cauliflower Rice
Snack: Apple slices with almond butter

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Recipes

Spinach & Mushroom Omelet

• 2 eggs
• ½ cup spinach
• ½ cup mushrooms, sliced
• 1 tsp olive oil
• Salt & pepper

1. Heat oil in skillet, sauté mushrooms and spinach until soft.
2. Add whisked eggs, cook until set.

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Grilled Chicken Salad

• 4 oz grilled chicken breast, sliced
• 2 cups mixed greens
• ½ cucumber, sliced
• ½ cup cherry tomatoes
• 1 tbsp olive oil + 1 tsp balsamic vinegar

1. Layer salad, top with chicken, drizzle with dressing.

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Baked Salmon with Roasted Broccoli

• 4 oz salmon filet
• 1 cup broccoli florets
• 1 cup cauliflower (riced)
• 1 tbsp olive oil
• Lemon juice, salt, pepper

1. Preheat oven to 400°F.
2. Bake salmon 15 minutes.
3. Roast broccoli with olive oil 15 minutes.
4. Serve with cauliflower rice.

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Day 2

Breakfast: Chia Pudding with Blueberries
Lunch: Turkey Lettuce Wraps
Dinner: Zucchini Noodles with Turkey Meatballs
Snack: Handful of walnuts

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Recipes

Chia Pudding

• 3 tbsp chia seeds
• 1 cup unsweetened almond milk
• ½ cup blueberries

1. Mix chia + almond milk, refrigerate overnight.
2. Top with blueberries.

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Turkey Lettuce Wraps

• 6 oz ground turkey
• ½ onion, chopped
• 1 tbsp olive oil
• 2 tbsp tamari (gluten-free soy sauce)
• Butter lettuce leaves

1. Cook turkey in oil, add onion + tamari.
2. Spoon into lettuce cups.

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Zucchini Noodles with Turkey Meatballs

• 2 zucchinis (spiralized)
• ½ lb ground turkey
• 1 egg
• ¼ cup almond flour
• 1 cup sugar-free marinara

1. Mix turkey, egg, almond flour, form meatballs.
2. Bake 20 min at 375°F.
3. Toss zucchini noodles in marinara, top with meatballs.

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Day 3

Breakfast: Greek Yogurt with Chia Seeds & Raspberries
Lunch: Shrimp & Quinoa Bowl
Dinner: Herb-Roasted Chicken Thighs with Asparagus
Snack: Baby carrots with guacamole

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Day 4

Breakfast: Protein Smoothie (spinach, almond butter, almond milk, protein powder)
Lunch: Grilled Salmon Salad
Dinner: Ground Beef Stir-Fry with Cabbage
Snack: Hard-boiled eggs

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Day 5

Breakfast: Scrambled Eggs with Smoked Salmon
Lunch: Chicken Zoodle Soup
Dinner: Pork Chops with Brussels Sprouts & Wild Rice
Snack: Pumpkin seeds

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Day 6

Breakfast: Cottage Cheese with Strawberries & Chia
Lunch: Tuna-Stuffed Avocado
Dinner: Baked Cod with Lemon Butter & Green Beans
Snack: Celery with almond butter

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Day 7

Breakfast: Gluten-Free Oatmeal with Cinnamon & Walnuts
Lunch: Turkey Burger Patty with Sweet Potato Wedges
Dinner: Garlic Shrimp with Cauliflower Mash
Snack: Almonds

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Week 1 Grocery List

Protein

• Chicken breasts (2 lb)
• Chicken thighs (1 lb)
• Ground turkey (1.5 lb)
• Salmon fillets (2)
• Cod fillet (1)
• Shrimp (1 lb)
• Pork chops (2)
• Turkey burger patties (2)
• Eggs (2 dozen)
• Greek yogurt (unsweetened, 32 oz)
• Cottage cheese (16 oz)
• Smoked salmon (4 oz)
• Tuna (1 can, packed in water)

Vegetables

• Spinach (2 bags)
• Mushrooms (1 pint)
• Broccoli (2 heads)
• Cauliflower (2 heads or riced)
• Zucchini (5)
• Onion (2)
• Bell pepper (1)
• Asparagus (1 bunch)
• Brussels sprouts (1 lb)
• Cabbage (1 small head)
• Green beans (1 bag)
• Mixed greens (2 bags)
• Cherry tomatoes (1 pint)
• Lettuce (1 head, butter or romaine)
• Avocado (4)
• Cucumbers (2)
• Carrots (1 bag)
• Celery (1 bunch)
• Sweet potatoes (2 medium)

Fruits

• Blueberries (1 pint)
• Strawberries (1 pint)
• Raspberries (1 pint)
• Apples (2)
• Lemons (2)

Pantry & Staples

• Chia seeds
• Almond flour
• Olive oil
• Almond butter
• Walnuts
• Almonds
• Pumpkin seeds
• Guacamole (or make fresh)
• Tamari (gluten-free soy sauce)
• Marinara (sugar-free)
• Quinoa (1 bag)
• Wild rice (1 bag)
• Gluten-free oats (steel cut)
• Protein powder (unsweetened)
• Balsamic vinegar
• Seasonings: garlic powder, rosemary, paprika, cinnamon, salt, pepper

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✅ That’s Week 1 done.

Phase 1 (Weeks 2–4)

Focus: stabilize blood sugar, keep meals simple, repeatable, and naturally gluten-free.

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Week 2: Days 8–14

Day 8

• Breakfast: Scrambled eggs with spinach & feta
• Lunch: Grilled chicken Caesar salad (dairy-free dressing, no croutons)
• Dinner: Lemon garlic shrimp with zucchini noodles
• Snack: Handful of pecans

Day 9

• Breakfast: Greek yogurt with raspberries & flaxseeds
• Lunch: Turkey & avocado lettuce wraps
• Dinner: Baked salmon with roasted asparagus & quinoa
• Snack: Celery with almond butter

Day 10

• Breakfast: Cottage cheese with strawberries & chia
• Lunch: Beef & veggie stir-fry with tamari sauce
• Dinner: Herb-roasted chicken thighs with cauliflower mash
• Snack: Apple slices with peanut butter

Day 11

• Breakfast: Protein smoothie (spinach, almond butter, almond milk, protein powder)
• Lunch: Tuna-stuffed avocado boats
• Dinner: Grilled pork chops with Brussels sprouts & wild rice
• Snack: Handful of walnuts

Day 12

• Breakfast: Chia pudding with blueberries
• Lunch: Shrimp & spinach salad with olive oil
• Dinner: Ground turkey chili (bean-free, with bell peppers & tomatoes)
• Snack: Baby carrots with guacamole

Day 13

• Breakfast: Omelet with mushrooms & goat cheese
• Lunch: Chicken zucchini noodle soup
• Dinner: Grilled steak with broccoli & roasted sweet potatoes
• Snack: Almonds

Day 14

• Breakfast: Gluten-free oatmeal with cinnamon & walnuts
• Lunch: Salmon salad with cucumbers & olive oil
• Dinner: Garlic baked cod with green beans & cauliflower rice
• Snack: Hard-boiled eggs

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Week 3: Days 15–21

Day 15

• Breakfast: Spinach & mushroom omelet
• Lunch: Grilled chicken salad with avocado
• Dinner: Turkey meatballs with zucchini noodles & marinara
• Snack: Pumpkin seeds

Day 16

• Breakfast: Cottage cheese with blueberries & flax
• Lunch: Shrimp quinoa bowl
• Dinner: Pork chops with roasted Brussels sprouts
• Snack: Apple slices with almond butter

Day 17

• Breakfast: Protein smoothie with spinach & almond butter
• Lunch: Turkey lettuce wraps
• Dinner: Herb-roasted chicken thighs with asparagus
• Snack: Baby carrots with hummus

Day 18

• Breakfast: Greek yogurt with strawberries & chia
• Lunch: Tuna salad with cucumbers & olive oil
• Dinner: Ground beef stir-fry with cabbage
• Snack: Walnuts

Day 19

• Breakfast: Chia pudding with raspberries
• Lunch: Chicken zoodle soup
• Dinner: Grilled salmon with broccoli & cauliflower mash
• Snack: Almonds

Day 20

• Breakfast: Scrambled eggs with smoked salmon
• Lunch: Shrimp & spinach salad
• Dinner: Garlic baked cod with lemon butter & green beans
• Snack: Pumpkin seeds

Day 21

• Breakfast: Gluten-free oats with cinnamon & walnuts
• Lunch: Grilled chicken Caesar salad (dairy-free dressing)
• Dinner: Turkey chili with roasted sweet potatoes
• Snack: Celery with almond butter

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Week 4: Days 22–28

Day 22

• Breakfast: Omelet with spinach & mushrooms
• Lunch: Shrimp quinoa bowl with veggies
• Dinner: Herb-roasted chicken thighs with Brussels sprouts
• Snack: Hard-boiled eggs

Day 23

• Breakfast: Chia pudding with blueberries
• Lunch: Tuna-stuffed avocado
• Dinner: Grilled steak with broccoli & cauliflower mash
• Snack: Almonds

Day 24

• Breakfast: Greek yogurt with raspberries & flax
• Lunch: Turkey lettuce wraps
• Dinner: Garlic shrimp with zucchini noodles
• Snack: Baby carrots with guacamole

Day 25

• Breakfast: Cottage cheese with strawberries & chia
• Lunch: Grilled chicken salad
• Dinner: Baked salmon with roasted asparagus
• Snack: Walnuts

Day 26

• Breakfast: Protein smoothie (spinach, almond butter, protein powder)
• Lunch: Chicken zoodle soup
• Dinner: Pork chops with wild rice & green beans
• Snack: Apple slices with almond butter

Day 27

• Breakfast: Scrambled eggs with smoked salmon
• Lunch: Shrimp & spinach salad
• Dinner: Turkey meatballs with zucchini noodles
• Snack: Pumpkin seeds

Day 28

• Breakfast: Gluten-free oatmeal with cinnamon & walnuts
• Lunch: Salmon cucumber salad
• Dinner: Ground beef stir-fry with cabbage
• Snack: Celery with almond butter

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Grocery Lists

Week 2–4 Staples (repeat each week)

• Proteins: chicken breasts, thighs, ground turkey, salmon, cod, shrimp, pork chops, steak, tuna, eggs, Greek yogurt, cottage cheese
• Veggies: spinach, mushrooms, zucchini, onions, bell peppers, asparagus, Brussels sprouts, broccoli, cauliflower, lettuce, cucumbers, carrots, celery, green beans, cabbage, mixed greens
• Fruits: apples, blueberries, strawberries, raspberries, lemons, avocado
• Pantry: chia seeds, flaxseeds, almond flour, olive oil, almond butter, walnuts, almonds, pumpkin seeds, tamari (gluten-free soy sauce), marinara (sugar-free), quinoa, wild rice, gluten-free oats, balsamic vinegar, seasonings

Great — let’s continue and build out Phase 2 (Weeks 5–8) of your 90-Day Gluten-Free Pre-Diabetes Meal Plan.

Focus for Phase 2:

• Add more variety in proteins and gluten-free grains (quinoa, millet, buckwheat, certified GF oats).
• Introduce more colorful vegetables and flavor variety.
• Keep carbs moderate (30–40g net carbs per meal max).

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Phase 2: Weeks 5–8

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Week 5: Days 29–35

Day 29

• Breakfast: Veggie omelet with spinach, mushrooms, and bell peppers
• Lunch: Quinoa chicken power bowl (chicken, quinoa, avocado, roasted veggies)
• Dinner: Grilled salmon with garlic green beans and wild rice
• Snack: Apple slices with almond butter

Day 30

• Breakfast: Greek yogurt with chia seeds and blueberries
• Lunch: Tuna cucumber boats with olive oil drizzle
• Dinner: Turkey chili (bean-free, tomato base, peppers, zucchini)
• Snack: Celery sticks with guacamole

Day 31

• Breakfast: Gluten-free overnight oats with raspberries & flax
• Lunch: Shrimp & avocado salad with olive oil & lemon
• Dinner: Baked chicken thighs with roasted cauliflower & asparagus
• Snack: Handful of walnuts

Day 32

• Breakfast: Protein smoothie (spinach, almond butter, almond milk, protein powder)
• Lunch: Turkey burger patty with roasted zucchini & sweet potato wedges
• Dinner: Garlic baked cod with lemon butter & broccoli
• Snack: Pumpkin seeds

Day 33

• Breakfast: Cottage cheese with strawberries and chia
• Lunch: Chicken zucchini noodle soup
• Dinner: Grilled steak with Brussels sprouts and mashed cauliflower
• Snack: Baby carrots with hummus

Day 34

• Breakfast: Chia pudding with cinnamon & walnuts
• Lunch: Grilled salmon salad with cucumbers and arugula
• Dinner: Ground turkey stir-fry with cabbage and tamari
• Snack: Almonds

Day 35

• Breakfast: Scrambled eggs with smoked salmon & spinach
• Lunch: Quinoa shrimp bowl with roasted broccoli
• Dinner: Herb-roasted chicken thighs with roasted asparagus
• Snack: Hard-boiled eggs

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Week 6: Days 36–42

Day 36

• Breakfast: Greek yogurt parfait with walnuts and raspberries
• Lunch: Chicken avocado lettuce wraps
• Dinner: Baked salmon with lemon and wild rice
• Snack: Celery with almond butter

Day 37

• Breakfast: Protein smoothie with spinach & almond butter
• Lunch: Shrimp salad with arugula & olive oil
• Dinner: Ground beef zucchini stir-fry
• Snack: Handful of walnuts

Day 38

• Breakfast: Cottage cheese with strawberries & chia
• Lunch: Grilled chicken salad with cucumbers
• Dinner: Pork chops with roasted Brussels sprouts
• Snack: Pumpkin seeds

Day 39

• Breakfast: Gluten-free oatmeal with cinnamon & flaxseeds
• Lunch: Turkey burger with side spinach salad
• Dinner: Garlic cod with cauliflower rice & asparagus
• Snack: Apple slices with almond butter

Day 40

• Breakfast: Spinach & mushroom omelet
• Lunch: Shrimp quinoa bowl
• Dinner: Herb chicken thighs with roasted zucchini
• Snack: Hard-boiled eggs

Day 41

• Breakfast: Chia pudding with blueberries
• Lunch: Tuna-stuffed avocado boats
• Dinner: Grilled steak with broccoli and mashed cauliflower
• Snack: Almonds

Day 42

• Breakfast: Scrambled eggs with smoked salmon
• Lunch: Grilled chicken Caesar salad (no croutons)
• Dinner: Turkey chili with roasted sweet potato
• Snack: Baby carrots with guacamole

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Week 7: Days 43–49

Day 43

• Breakfast: Greek yogurt with chia seeds & strawberries
• Lunch: Shrimp quinoa bowl with spinach
• Dinner: Baked salmon with roasted broccoli
• Snack: Walnuts

Day 44

• Breakfast: Cottage cheese with raspberries & flax
• Lunch: Turkey lettuce wraps
• Dinner: Ground beef stir-fry with cabbage
• Snack: Almonds

Day 45

• Breakfast: Chia pudding with cinnamon & blueberries
• Lunch: Grilled chicken salad with arugula
• Dinner: Pork chops with roasted Brussels sprouts & wild rice
• Snack: Apple slices with almond butter

Day 46

• Breakfast: Protein smoothie (spinach, almond butter, protein powder)
• Lunch: Tuna cucumber boats
• Dinner: Garlic shrimp with zucchini noodles
• Snack: Pumpkin seeds

Day 47

• Breakfast: Scrambled eggs with mushrooms & spinach
• Lunch: Chicken zucchini noodle soup
• Dinner: Grilled steak with cauliflower mash
• Snack: Baby carrots with hummus

Day 48

• Breakfast: Gluten-free oatmeal with strawberries & walnuts
• Lunch: Salmon salad with cucumbers
• Dinner: Turkey meatballs with zucchini noodles
• Snack: Hard-boiled eggs

Day 49

• Breakfast: Cottage cheese with chia seeds & cinnamon
• Lunch: Shrimp & avocado salad
• Dinner: Herb chicken thighs with asparagus
• Snack: Almonds

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Week 8: Days 50–56

Day 50

• Breakfast: Greek yogurt with chia seeds & blueberries
• Lunch: Grilled chicken Caesar salad
• Dinner: Baked cod with roasted broccoli & wild rice
• Snack: Celery with almond butter

Day 51

• Breakfast: Protein smoothie with spinach & protein powder
• Lunch: Turkey lettuce wraps
• Dinner: Ground beef stir-fry with zucchini
• Snack: Pumpkin seeds

Day 52

• Breakfast: Cottage cheese with raspberries & chia
• Lunch: Shrimp quinoa bowl with arugula
• Dinner: Pork chops with roasted Brussels sprouts
• Snack: Walnuts

Day 53

• Breakfast: Scrambled eggs with smoked salmon
• Lunch: Tuna-stuffed avocado
• Dinner: Garlic shrimp with zucchini noodles
• Snack: Almonds

Day 54

• Breakfast: Chia pudding with strawberries
• Lunch: Grilled chicken salad with cucumbers
• Dinner: Turkey chili with roasted sweet potatoes
• Snack: Apple slices with almond butter

Day 55

• Breakfast: Gluten-free oatmeal with cinnamon & walnuts
• Lunch: Shrimp & avocado lettuce wraps
• Dinner: Herb chicken thighs with cauliflower mash
• Snack: Baby carrots with hummus

Day 56

• Breakfast: Spinach & mushroom omelet
• Lunch: Grilled salmon salad
• Dinner: Baked steak with roasted zucchini & asparagus
• Snack: Hard-boiled eggs

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Phase 2 Grocery Staples

Repeat weekly with small variations:

• Proteins: chicken breasts, thighs, ground turkey, salmon, cod, shrimp, pork chops, steak, tuna, eggs, Greek yogurt, cottage cheese
• Vegetables: spinach, mushrooms, zucchini, onions, bell peppers, asparagus, Brussels sprouts, broccoli, cauliflower, cucumbers, carrots, celery, cabbage, mixed greens
• Fruits: apples, blueberries, strawberries, raspberries, lemons, avocado
• Grains: quinoa, wild rice, gluten-free oats, millet (optional for variety)
• Pantry: chia seeds, flaxseeds, almond flour, olive oil, almond butter, walnuts, almonds, pumpkin seeds, guacamole, tamari, marinara, balsamic vinegar, spices

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✅ That’s Phase 2 (Weeks 5–8) complete.

Focus for Phase 3:

• Sustainability and flexibility.
• More variety in protein sources (turkey, salmon, chicken, beef, shrimp, cod, eggs, cottage cheese, Greek yogurt).
• More fun “comfort-style” meals in a blood-sugar-friendly way (like low-carb tacos, cauliflower rice bowls, and hearty soups).
• Emphasis on meal prep and repetition so you can stick with it long-term.

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Phase 3: Weeks 9–12

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Week 9: Days 57–63

Day 57

• Breakfast: Omelet with spinach, mushrooms & feta
• Lunch: Chicken quinoa bowl with roasted broccoli
• Dinner: Garlic shrimp with zucchini noodles
• Snack: Walnuts

Day 58

• Breakfast: Greek yogurt with chia & blueberries
• Lunch: Turkey lettuce wraps with avocado
• Dinner: Baked salmon with lemon asparagus
• Snack: Almonds

Day 59

• Breakfast: Cottage cheese with raspberries & flax
• Lunch: Tuna cucumber boats
• Dinner: Pork chops with roasted Brussels sprouts & wild rice
• Snack: Celery with almond butter

Day 60

• Breakfast: Protein smoothie (spinach, almond butter, protein powder)
• Lunch: Grilled chicken Caesar salad (dairy-free dressing, no croutons)
• Dinner: Ground beef stir-fry with cabbage
• Snack: Pumpkin seeds

Day 61

• Breakfast: Scrambled eggs with smoked salmon
• Lunch: Shrimp spinach salad with olive oil
• Dinner: Herb-roasted chicken thighs with cauliflower mash
• Snack: Baby carrots with hummus

Day 62

• Breakfast: Gluten-free oats with cinnamon & walnuts
• Lunch: Salmon cucumber salad with avocado
• Dinner: Turkey chili with roasted zucchini
• Snack: Apple slices with almond butter

Day 63

• Breakfast: Chia pudding with strawberries
• Lunch: Turkey burger patty with side spinach salad
• Dinner: Garlic cod with green beans & cauliflower rice
• Snack: Hard-boiled eggs

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Week 10: Days 64–70

Day 64

• Breakfast: Veggie omelet with spinach & bell peppers
• Lunch: Shrimp quinoa bowl with cucumbers
• Dinner: Baked salmon with lemon asparagus
• Snack: Almonds

Day 65

• Breakfast: Cottage cheese with blueberries & chia
• Lunch: Turkey lettuce wraps
• Dinner: Pork chops with roasted Brussels sprouts
• Snack: Walnuts

Day 66

• Breakfast: Protein smoothie with spinach & almond butter
• Lunch: Tuna-stuffed avocado boats
• Dinner: Ground beef stir-fry with cabbage
• Snack: Pumpkin seeds

Day 67

• Breakfast: Greek yogurt parfait with raspberries & flax
• Lunch: Grilled chicken quinoa salad
• Dinner: Garlic shrimp with zucchini noodles
• Snack: Baby carrots with guacamole

Day 68

• Breakfast: Scrambled eggs with smoked salmon
• Lunch: Shrimp & spinach salad
• Dinner: Turkey chili with roasted sweet potato wedges
• Snack: Apple slices with almond butter

Day 69

• Breakfast: Chia pudding with walnuts & cinnamon
• Lunch: Chicken zucchini noodle soup
• Dinner: Herb chicken thighs with asparagus & cauliflower rice
• Snack: Hard-boiled eggs

Day 70

• Breakfast: Gluten-free oatmeal with chia & cinnamon
• Lunch: Salmon cucumber salad
• Dinner: Grilled steak with roasted broccoli
• Snack: Almonds

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Week 11: Days 71–77

Day 71

• Breakfast: Veggie omelet with spinach & mushrooms
• Lunch: Shrimp quinoa power bowl
• Dinner: Baked salmon with lemon asparagus
• Snack: Walnuts

Day 72

• Breakfast: Cottage cheese with raspberries
• Lunch: Turkey lettuce wraps with avocado
• Dinner: Pork chops with roasted Brussels sprouts
• Snack: Celery with almond butter

Day 73

• Breakfast: Greek yogurt with blueberries & chia
• Lunch: Grilled chicken Caesar salad
• Dinner: Garlic shrimp with zucchini noodles
• Snack: Pumpkin seeds

Day 74

• Breakfast: Protein smoothie (spinach, almond butter, almond milk, protein powder)
• Lunch: Tuna cucumber boats
• Dinner: Ground beef stir-fry with cabbage
• Snack: Almonds

Day 75

• Breakfast: Scrambled eggs with smoked salmon
• Lunch: Shrimp spinach salad
• Dinner: Herb chicken thighs with cauliflower mash
• Snack: Apple slices with almond butter

Day 76

• Breakfast: Chia pudding with cinnamon & walnuts
• Lunch: Salmon cucumber salad
• Dinner: Turkey chili with roasted zucchini
• Snack: Hard-boiled eggs

Day 77

• Breakfast: Gluten-free oats with strawberries & flax
• Lunch: Turkey burger patty with side spinach salad
• Dinner: Grilled steak with roasted green beans
• Snack: Baby carrots with hummus

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Week 12: Days 78–84

Day 78

• Breakfast: Omelet with spinach, mushrooms & feta
• Lunch: Chicken quinoa bowl with cucumbers
• Dinner: Baked salmon with lemon butter asparagus
• Snack: Almonds

Day 79

• Breakfast: Cottage cheese with blueberries & flax
• Lunch: Turkey lettuce wraps
• Dinner: Garlic shrimp with zucchini noodles
• Snack: Pumpkin seeds

Day 80

• Breakfast: Protein smoothie with spinach & almond butter
• Lunch: Tuna cucumber boats
• Dinner: Pork chops with roasted Brussels sprouts
• Snack: Walnuts

Day 81

• Breakfast: Greek yogurt parfait with raspberries
• Lunch: Grilled chicken Caesar salad
• Dinner: Ground beef stir-fry with cabbage
• Snack: Baby carrots with guacamole

Day 82

• Breakfast: Scrambled eggs with smoked salmon
• Lunch: Shrimp & spinach salad
• Dinner: Turkey chili with roasted sweet potatoes
• Snack: Apple slices with almond butter

Day 83

• Breakfast: Chia pudding with cinnamon & blueberries
• Lunch: Chicken zucchini noodle soup
• Dinner: Herb chicken thighs with roasted asparagus
• Snack: Hard-boiled eggs

Day 84

• Breakfast: Gluten-free oatmeal with strawberries & walnuts
• Lunch: Salmon cucumber salad
• Dinner: Grilled steak with roasted broccoli
• Snack: Almonds

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✅ The Full 90-Day Structure

• Phase 1 (Weeks 1–4): Reset → Simple, repeatable meals.
• Phase 2 (Weeks 5–8): Rebuild → More variety, grains added.
• Phase 3 (Weeks 9–12): Sustain → Flexible, prep-friendly, lifestyle meals.

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