A 7-Day Pattern Menu for the Ectomorph Physique Type
Day 1
Breakfast Old style or steel-cut oatmeal topped with strawberries and walnuts
Snack Exhausting-boiled egg and soy milk latte
Lunch Mediterranean quinoa salad with chopped veggies and olive oil
Snack Apple and almonds
Dinner Turkey and mango tacos wrapped in lettuce leaves served with a facet of black beans
Day 2
Breakfast Smoothie made with fruit, almond milk, and protein powder
Snack Path combine made with nuts and dried fruit
Lunch Avocado toast topped with a fried egg, facet salad
Snack Carrots and black bean dip
Dinner Sliced flank steak fajitas with onions and peppers wrapped in sprouted whole-grain tortillas
Day 3
Breakfast Candy potato toast topped with a skinny smear of nut butter and a facet of turkey bacon
Snack Pear with blended nuts
Lunch Bean and veggie burger served on a whole-grain bun, facet of steamed broccoli
Snack Protein bar
Dinner Grilled rooster, sautéed kale, tomato and cucumber salad, facet of farro
Day 4
Breakfast Complete-grain toast with fat-free or low-fat Greek yogurt and a sliced pear
Snack Protein bar
Lunch Combined greens salad with chopped greens, roasted turkey, and French dressing
Snack Apple and a slice of cheese
Dinner Hen and mushroom stir-fry over brown rice
Day 5
Breakfast Slice of veggie frittata with roasted candy potatoes
Snack Banana with almond butter
Lunch Tuna mashed with avocado on entire grain crackers, facet salad
Snack Protein bar
Dinner Quinoa bake made with tomato sauce, blended greens, and rooster
Day 6
Breakfast Fats-free or low-free Greek yogurt parfait with chopped apples, walnuts, whole-grain cereal, and cinnamon
Snack Small smoothie with protein powder
Lunch Turkey chili and a facet salad with French dressing
Snack Sliced veggies dipped in home made guacamole
Dinner Grilled shrimp and greens kabobs on a mattress of quinoa
Day 7
Breakfast In a single day oats made with fat-free or low-fat yogurt, almond milk, and topped with raspberries
Snack Exhausting-boiled egg, piece of fruit
Lunch Turkey sandwich on whole-grain bread, mashed avocado, lettuce, tomato, onion, child carrots on the facet
Snack Broccoli dipped in hummus
Dinner Roasted cod, Brussels sprouts, baked candy potato
