Day 1 (Monday) Breakfast: Greek yogurt protein bowl with berries and flaxseed (30g protein) Lunch: Grilled chicken power salad with chickpeas (38g protein) Snack: Two hard-boiled eggs (12g protein) Dinner: Baked salmon with roasted asparagus (34g protein) Daily total: 114g protein Day 2 (Tuesday) Breakfast: Overnight protein oats (32g protein) Lunch: Turkey lettuce wraps with carrots (32g protein) Snack: String cheese and turkey roll-ups (18g protein) Dinner: Turkey meatballs with marinara and green beans (36g protein) Daily total: 118g protein Day 3 (Wednesday) Breakfast: Smoothie with protein powder, banana, and spinach (35g protein) Lunch: Chicken and quinoa bowl with roasted vegetables (40g protein) Snack: Cottage cheese with berries (14g protein) Dinner: Chicken stir-fry with broccoli over cauliflower rice (35g protein) Daily total: 124g protein Day 4 (Thursday) Breakfast: Cottage cheese toast with tomato and cucumber (26g protein) Lunch: Tuna protein plate with vegetables and crackers (35g protein) Snack: Edamame, one cup (17g protein) Dinner: White fish with lemon and herbs plus arugula salad (32g protein) Daily total: 110g protein Day 5 (Friday) Breakfast: Egg white veggie scramble with half avocado (28g protein) Lunch: Shrimp and avocado bowl with cauliflower rice (33g protein) Snack: Greek yogurt (15g protein) Dinner: Slow cooker chicken chili (38g protein) Daily total: 114g protein Day 6 (Saturday) Breakfast: Greek yogurt protein bowl (30g protein) Lunch: Leftover chicken chili (38g protein) Snack: Turkey jerky, one ounce (14g protein) Dinner: Egg frittata with spinach and feta plus side salad (28g protein) Daily total: 110g protein Day 7 (Sunday) Breakfast: Overnight protein oats (32g protein) Lunch: Grilled chicken salad with mixed greens (38g protein) Snack: Two hard-boiled eggs (12g protein) Dinner: Baked salmon with quinoa and steamed broccoli (36g protein) Daily total: 118g protein Every day in this plan hits between 110-124 grams of protein while staying within 1,400-1,600 calories
45 SchenkA.JoistenN.WalzikD.KoliamitraC.SchoserD.BlochW.et al (2021)
~ AlphaMD Hormone Replacement Therapy (HRT) can significantly improve quality of life for both men and women experiencing hormone imbalances
Furthermore, polyphenols have demonstrated positive effects on cardiovascular health and cognitive function, potentially through the prevention of neurodegenerative disorders (151)
Illustratively, these prime lesions, both peripheral and central, were also ameliorated
