以下是一周食谱计划书的英文版本，每个段落都用

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Monday

• Breakfast: Scrambled eggs with spinach and tomatoes, whole wheat toast, and a glass of orange juice.


• Lunch: Grilled chicken salad with mixed greens, cherry tomatoes, avocado, and a balsamic vinaigrette dressing.


• Dinner: Beef stir-fry with broccoli, bell peppers, onions, and brown rice.

Tuesday

• Breakfast: Greek yogurt with honey and a handful of almonds.


• Lunch: Turkey and cheese sandwich on whole wheat bread with lettuce and tomato.


• Dinner: Baked salmon with roasted asparagus and quinoa.

Wednesday

• Breakfast: Smoothie with banana, spinach, almond milk, and a drizzle of maple syrup.


• Lunch: Tuna salad with mayonnaise, lettuce, and tomato on whole wheat bread.


• Dinner: Pork chops with roasted broccoli and sweet potato.

Thursday

• Breakfast: Overnight oats with rolled oats, milk, and chopped nuts.


• Lunch: Grilled chicken sandwich with avocado, tomato, and whole wheat bread.


• Dinner: Beef and vegetable stir-fry with brown rice.

Friday

• Breakfast: Yogurt with granola and a handful of berries.


• Lunch: Turkey and hummus wrap with lettuce and tomato.


• Dinner: Baked cod with roasted bell peppers and quinoa.

Saturday

• Breakfast: Omelet with vegetables and a slice of whole wheat toast.


• Lunch: Grilled chicken Caesar salad with romaine lettuce, grilled chicken, and Caesar dressing.


• Dinner: Beef and broccoli stir-fry with brown rice.

Sunday

• Breakfast: Bagel with cream cheese and smoked salmon.


• Lunch: Turkey and cheese sandwich on whole wheat bread with apple slices.


• Dinner: Grilled steak with roasted sweet potato and green beans.

Monday

• Breakfast: Pancakes with butter and syrup.


• Lunch: Chicken and quinoa salad with mixed greens and cherry tomatoes.


• Dinner: Baked chicken with roasted cauliflower and green beans.

Tuesday

• Breakfast: Yogurt with granola and a handful of almonds.


• Lunch: Turkey and hummus wrap with lettuce and tomato.


• Dinner: Pork tenderloin with roasted broccoli and sweet potato.

Wednesday

• Breakfast: Smoothie with banana, spinach, almond milk, and a drizzle of maple syrup.


• Lunch: Tuna salad with mayonnaise, lettuce, and tomato on whole wheat bread.


• Dinner: Beef and vegetable stir-fry with brown rice.

Thursday

• Breakfast: Omelet with vegetables and a slice of whole wheat toast.


• Lunch: Grilled chicken Caesar salad with romaine lettuce, grilled chicken, and Caesar dressing.


• Dinner: Beef and broccoli stir-fry with brown rice.

Friday

• Breakfast: Bagel with cream cheese and smoked salmon.


• Lunch: Turkey and cheese sandwich on whole wheat bread with apple slices.


• Dinner: Baked salmon with roasted asparagus and brown rice.

Saturday

• Breakfast: Omelet with vegetables and a slice of whole wheat toast.


• Lunch: Grilled chicken sandwich with avocado, tomato, and whole wheat bread.


• Dinner: Beef and vegetable stir-fry with brown rice.

Sunday

• Breakfast: Yogurt with granola and a handful of almonds.


• Lunch: Chicken and quinoa salad with mixed greens and cherry tomatoes.


• Dinner: Pork tenderloin with roasted sweet potato and green beans.