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Your daily Meal Plan

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Nutrish: 
Meal Plan for Autumn in Czechia:

Breakfast (Preparation time: 20 minutes)
– Scrambled eggs with spinach and tomatoes (2 eggs, 1 cup of spinach, 1/2 cup of diced tomatoes)
– 2 slices of bacon
– 1 small avocado
– 1 cup of herbal tea

Snack (Preparation time: 5 minutes)
– 1 small apple
– 1 hard-boiled egg

Lunch (Preparation time: 30 minutes)
– Grilled chicken breast (6 oz) with lemon and herbs
– 1/2 cup of quinoa
– 1 cup of roasted Brussels sprouts
– 1/4 cup of sliced almonds (optional for non-allergic individuals)
– 1 small side salad with mixed greens, cucumbers, and balsamic dressing

Snack (Preparation time: 5 minutes)
– 1/2 cup of Greek yogurt
– 1/4 cup of blueberries
– 1 tbsp of chia seeds

Dinner (Preparation time: 50 minutes)
– Baked salmon (6 oz) with lemon and dill
– 1 cup of roasted sweet potatoes
– 1 cup of steamed broccoli
– 1 small side salad with mixed greens, cherry tomatoes, and apple cider vinaigrette dressing

Total Macronutrient breakdown:
Protein: 160g
Fats: 92g
Carbohydrates: 160g
Calories: 2108 kcal

Notes:
– For the scrambled eggs, cook the spinach and tomatoes in a pan for a few minutes before adding the beaten eggs.
– You can cook the bacon in the same pan as the eggs for convenience.
– If allergic to tree nuts, omit the almonds from the lunch recipe.
– For the grilled chicken breast, marinate the chicken in lemon juice, olive oil, and herbs for 30 minutes before grilling.
– For the baked salmon, drizzle with lemon juice and dill before baking in the oven at 375°F for 15-20 minutes.
– If you have extra time, you can make a larger batch of quinoa and sweet potatoes to use for future meals.
– Stay hydrated throughout the day by drinking plenty of water.
– For softball players, make sure to refuel with a post-workout snack or meal within 30 minutes of playing.
– This meal plan is suitable for a moderately active individual looking to lose weight. Adjust portion sizes as needed based on your individual needs and goals.
– Use herbs and spices to add flavor to your meals without adding extra calories.
– This meal plan is paleo-friendly, but feel free to make modifications based on your personal preferences and dietary needs.
– Keep track of your food intake and make adjustments as needed to meet your goals.

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