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**Noodles with Walnut Miso Sauce: A Fusion of Flavor and Nutrition**

Noodles are a beloved staple in numerous cuisines around the world, from Italian pasta to Japanese ramen. However, one of the most exciting aspects of cooking is the ability to combine ingredients from different culinary traditions to create something new and delicious. One such fusion dish that has been gaining popularity is **Noodles with Walnut Miso Sauce**. This dish blends the nutty richness of walnuts with the umami depth of miso, creating a sauce that is both flavorful and nutritious. In this article, we will explore the ingredients, preparation, and health benefits of this unique dish.

### The Ingredients: A Perfect Marriage of East and West

To understand why Noodles with Walnut Miso Sauce is such a standout dish, let’s break down the key ingredients:

#### 1. **Noodles**
The base of the dish can be any type of noodles you prefer. Popular choices include:
– **Soba noodles**: Made from buckwheat, these Japanese noodles have a slightly nutty flavor that complements the walnut miso sauce beautifully.
– **Udon noodles**: Thick and chewy, udon noodles provide a satisfying texture.
– **Rice noodles**: For a gluten-free option, rice noodles are light and absorb flavors well.
– **Spaghetti or linguine**: If you want to give the dish a Western twist, Italian pasta can also work well with the sauce.

#### 2. **Walnuts**
Walnuts are the star of the sauce. They provide a rich, creamy texture when blended and add a deep, earthy flavor. Walnuts are also packed with nutrients, including:
– **Omega-3 fatty acids**: These healthy fats are known for their anti-inflammatory properties and benefits for heart health.
– **Protein**: Walnuts are a good plant-based source of protein.
– **Antioxidants**: Walnuts contain polyphenols, which help fight oxidative stress in the body.

#### 3. **Miso**
Miso is a traditional Japanese seasoning made from fermented soybeans, rice, or barley. It comes in various types, including white (shiro), yellow (shinshu), and red (aka) miso, each with varying degrees of intensity and saltiness. Miso adds a savory, umami-rich flavor to the sauce. Additionally, miso is a fermented food, meaning it contains probiotics that can support gut health.

#### 4. **Other Ingredients**
– **Garlic**: Adds a pungent, aromatic quality to the sauce.
– **Soy sauce or tamari**: Enhances the umami flavor and adds saltiness.
– **Lemon juice or rice vinegar**: Provides acidity to balance the richness of the walnuts and miso.
– **Sesame oil**: Adds a toasty, nutty aroma that complements the walnuts.
– **Optional toppings**: Fresh herbs like cilantro or green onions, sesame seeds, or chili flakes can be added for extra flavor and texture.

### How to Make Noodles with Walnut Miso Sauce

This dish is surprisingly easy to prepare, making it a great option for a quick weeknight meal or a special dinner. Here’s a simple recipe to get you started:

#### Ingredients:
– 200g of your preferred noodles (soba, udon, rice noodles, or pasta)
– 1/2 cup walnuts, toasted
– 2 tablespoons white or yellow miso paste
– 1 clove garlic, minced
– 1 tablespoon soy sauce or tamari
– 1 tablespoon lemon juice or rice vinegar
– 1 tablespoon sesame oil
– 1/4 cup water (or more as needed to adjust consistency)
– Optional: chili flakes, sesame seeds, fresh herbs for garnish

#### Instructions:

1. **Cook the noodles**: Bring a pot of water to a boil and cook the noodles according to the package instructions. Once cooked, drain and rinse under cold water to stop the cooking process. Set aside.

2. **Toast the walnuts**: In a dry skillet over medium heat, toast the walnuts for 3-4 minutes, stirring frequently, until they are golden and fragrant. Be careful not to burn them. Remove from heat and let them cool slightly.

3. **Make the walnut miso sauce**: In a food processor or blender, combine the toasted walnuts, miso paste, garlic, soy sauce, lemon juice, and sesame oil. Blend until smooth. Gradually add water, a tablespoon at a time, until the sauce reaches your desired consistency. It should be thick but pourable.

4. **Toss the noodles**: In a large mixing bowl, toss the cooked noodles with the walnut miso sauce until they are evenly coated. If the sauce is too thick, you can add a little more water or a splash of noodle cooking water to thin it out.

5. **Serve and garnish

**UpScriptHealth Announces Partnership with Pharmaceutical Company Tolmar to Expand Telehealth Services**

In an era where healthcare is increasingly moving towards digital platforms, UpScriptHealth, a leading provider of telehealth services, has announced a strategic partnership with Tolmar Pharmaceuticals, a company known for its innovative therapies in urology, oncology, and endocrinology. This collaboration is set to expand access to telehealth services, allowing patients to receive specialized care and medications more conveniently and efficiently.

### The Growing Importance of Telehealth

Telehealth has seen exponential growth in recent years, particularly during the COVID-19 pandemic, which accelerated the adoption of virtual healthcare solutions. Patients and healthcare providers alike have recognized the benefits of telemedicine, including increased accessibility, reduced travel time, and the ability to consult with specialists from the comfort of home. According to a report by McKinsey & Company, telehealth usage increased 38 times from pre-pandemic levels, and the trend shows no signs of slowing down.

UpScriptHealth has been at the forefront of this transformation, offering a platform that connects patients with licensed healthcare providers for consultations, prescriptions, and ongoing care. The company’s user-friendly interface and commitment to quality care have made it a trusted name in the telehealth industry.

### About Tolmar Pharmaceuticals

Tolmar Pharmaceuticals is a specialty pharmaceutical company focused on developing and commercializing therapies for urological and oncological conditions, with a particular emphasis on prostate cancer and other hormone-driven diseases. Tolmar’s flagship product, *ELIGARD®* (leuprolide acetate for injectable suspension), is a leading treatment for advanced prostate cancer. The company is also involved in the research and development of other innovative therapies that address unmet medical needs.

By partnering with UpScriptHealth, Tolmar aims to broaden the reach of its therapies, making them more accessible to patients who may not have easy access to specialized care through traditional healthcare channels.

### The Partnership: What It Means for Patients

The collaboration between UpScriptHealth and Tolmar Pharmaceuticals is poised to bring significant benefits to patients, particularly those dealing with chronic and complex conditions such as prostate cancer. Here’s how the partnership will enhance patient care:

1. **Increased Access to Specialized Care**: Patients in remote or underserved areas often face challenges in accessing specialists, particularly in fields like oncology and urology. Through UpScriptHealth’s telehealth platform, patients will be able to consult with healthcare providers who are knowledgeable about Tolmar’s therapies, ensuring they receive the best possible care without the need for extensive travel.

2. **Streamlined Prescription Process**: One of the key advantages of telehealth is the ability to streamline the prescription process. After a virtual consultation, patients can receive their prescriptions electronically, which can then be filled at a pharmacy of their choice or delivered directly to their home. This reduces wait times and ensures that patients can begin their treatment as soon as possible.

3. **Ongoing Monitoring and Support**: Chronic conditions like prostate cancer often require ongoing monitoring and adjustments to treatment plans. Through UpScriptHealth’s platform, patients can easily schedule follow-up consultations, discuss any side effects or concerns, and receive guidance on managing their condition. This continuous support is crucial for improving long-term outcomes.

4. **Affordability and Convenience**: Telehealth services are often more affordable than traditional in-person visits, and they eliminate the need for patients to take time off work or arrange transportation to a healthcare facility. This partnership will make it easier for patients to access the care they need without the financial and logistical burdens that can sometimes accompany traditional healthcare.

### A Focus on Prostate Cancer Care

One of the primary areas of focus for this partnership is prostate cancer, a condition that affects millions of men worldwide. According to the American Cancer Society, prostate cancer is the second most common cancer in men, with approximately 1 in 8 men being diagnosed during their lifetime. Early detection and effective treatment are critical for improving survival rates and quality of life.

Tolmar’s *ELIGARD®* is a key treatment for advanced prostate cancer, and the partnership with UpScriptHealth will make it easier for patients to access this therapy. By offering virtual consultations with specialists who are familiar with *ELIGARD®* and other prostate cancer treatments, the partnership aims to improve patient outcomes and reduce the burden of managing this complex condition.

### The Future of Telehealth and Pharmaceutical Partnerships

The partnership between UpScriptHealth and Tolmar Pharmaceuticals represents a growing trend in the healthcare industry: the integration of telehealth services with pharmaceutical companies to improve patient access to medications and specialized care. As telehealth continues to evolve, we can expect to see more collaborations like this one, where technology and medicine come together to enhance patient care.

For pharmaceutical companies, partnering with telehealth providers offers a way to reach more patients and ensure that their therapies are being used effectively. For telehealth providers, these partnerships allow them to offer a broader range of services and treatments, making their platforms more attractive to

**CareDx and Dovetail Genomics Announce Partnership to Enhance Organ Transplant Matching**

In a significant development for the field of organ transplantation, CareDx, a leader in precision medicine solutions for transplant patients, and Dovetail Genomics, a pioneer in advanced genomic technologies, have announced a strategic partnership aimed at improving organ transplant matching. This collaboration promises to leverage cutting-edge genomic tools to enhance the accuracy and efficiency of matching donor organs with recipients, potentially improving long-term transplant outcomes and saving more lives.

### The Importance of Organ Transplant Matching

Organ transplantation is a life-saving procedure for patients suffering from end-stage organ failure. However, one of the most critical factors determining the success of a transplant is the compatibility between the donor organ and the recipient. Mismatches can lead to organ rejection, where the recipient’s immune system attacks the transplanted organ, resulting in complications or even graft failure.

Traditionally, transplant matching relies on human leukocyte antigen (HLA) typing, blood type compatibility, and other immunological factors. While these methods have been effective, they are not foolproof. Advances in genomics and precision medicine offer new opportunities to refine and improve the matching process, potentially reducing the risk of rejection and improving long-term graft survival.

### The Role of CareDx in Transplant Care

CareDx has long been at the forefront of innovation in transplant medicine. The company is known for its non-invasive diagnostic tests, such as *AlloSure* and *AlloMap*, which monitor organ health and detect early signs of rejection in transplant recipients. These tests use cell-free DNA (cfDNA) and gene expression profiling to provide clinicians with valuable insights into the health of the transplanted organ, allowing for more personalized and timely interventions.

CareDx’s expertise in transplant diagnostics and monitoring makes it an ideal partner for advancing the science of organ matching. By combining their existing technologies with new genomic insights, CareDx aims to further optimize the transplant journey, from pre-transplant matching to post-transplant monitoring.

### Dovetail Genomics: A Leader in Genomic Technologies

Dovetail Genomics is a leading innovator in the field of genome assembly and structural variation analysis. The company’s proprietary technology, known as Hi-C, allows for the generation of highly accurate, long-range genomic data. This technology has been instrumental in improving the understanding of complex genomic structures and variations, which can play a crucial role in organ compatibility.

Dovetail’s expertise in structural variation analysis could help identify previously undetected genetic factors that influence transplant success. By analyzing the genomes of both donors and recipients at a deeper level, Dovetail’s technology could uncover new biomarkers or genetic variations that affect immune response, organ rejection, and long-term graft survival.

### The Partnership: A Synergy of Expertise

The partnership between CareDx and Dovetail Genomics represents a powerful synergy of expertise in transplant diagnostics and genomic analysis. Together, the companies aim to develop new tools and methodologies that will enhance the precision of organ matching, ultimately improving patient outcomes.

One of the key goals of the partnership is to integrate Dovetail’s Hi-C technology with CareDx’s existing diagnostic platforms. This integration could lead to the development of more comprehensive genomic profiles for both donors and recipients, allowing for more precise matching based on a wider range of genetic factors. In addition to traditional HLA typing, this approach could consider structural variations, minor histocompatibility antigens, and other genomic features that influence transplant success.

By improving the accuracy of organ matching, the partnership could reduce the risk of acute and chronic rejection, leading to better long-term outcomes for transplant recipients. Furthermore, the collaboration could also help address the issue of organ scarcity by making it possible to safely expand the pool of potential donors, including those who may have been previously considered incompatible based on traditional matching criteria.

### Potential Impact on Transplant Medicine

The collaboration between CareDx and Dovetail Genomics has the potential to revolutionize the field of organ transplantation in several key ways:

1. **Improved Matching Precision**: By incorporating advanced genomic data into the matching process, clinicians will be able to make more informed decisions about donor-recipient compatibility, reducing the risk of rejection and improving graft survival.

2. **Personalized Transplant Care**: The integration of genomic insights with CareDx’s diagnostic tools could enable more personalized transplant care, allowing clinicians to tailor immunosuppressive therapies and other treatments to the specific genetic profile of each patient.

3. **Expanded Donor Pool**: By identifying new genetic factors that influence transplant success, the partnership could help expand the pool of eligible donors, potentially reducing wait times for patients in need of a transplant.

4. **Enhanced Post-Transplant Monitoring**: The collaboration could also lead to improvements in post-transplant monitoring, with new genomic markers being used to detect early signs of rejection or other complications, allowing for timely interventions.

5. **Research and Innovation**: The partnership will likely drive

**OneStep Secures $36M in Funding to Enhance Smartphone-Based Motion Analysis Technology**

In a significant development for the healthcare and technology sectors, OneStep, a leading innovator in smartphone-based motion analysis, has successfully raised $36 million in a Series B funding round. This new capital injection will be used to advance the company’s cutting-edge technology, which leverages the sensors in everyday smartphones to analyze human movement and provide actionable insights for physical therapy, rehabilitation, and overall mobility improvement.

### The Growing Need for Motion Analysis Technology

As the global population ages and the prevalence of mobility-related issues increases, there is a growing demand for accessible and effective solutions to assess and improve physical movement. Traditional methods of motion analysis often require expensive, specialized equipment and in-person visits to clinics or rehabilitation centers. These approaches can be time-consuming, costly, and inconvenient for patients, particularly those with limited mobility.

OneStep aims to address these challenges by offering a more accessible and scalable solution. The company’s proprietary technology uses the accelerometers and gyroscopes embedded in smartphones to capture detailed data on a user’s gait, balance, and overall movement patterns. This data is then analyzed using advanced algorithms to provide real-time feedback and personalized recommendations for improving mobility.

### How OneStep Works

OneStep’s platform is designed to be user-friendly and accessible to a wide range of individuals, from patients recovering from surgery to athletes looking to optimize their performance. Users simply download the OneStep app on their smartphones and carry the device in their pocket as they go about their daily activities. The app continuously monitors their movements, analyzing factors such as stride length, walking speed, symmetry, and stability.

The data collected by the app is processed in real-time, allowing users to receive instant feedback on their performance. For example, the app can alert a user if they are favoring one leg over the other or if their gait is uneven, which could indicate an underlying issue that needs to be addressed. In addition to real-time feedback, the app also provides long-term insights, helping users track their progress over time and adjust their rehabilitation or training programs accordingly.

OneStep’s technology is particularly valuable for physical therapists and healthcare providers, who can use the platform to remotely monitor their patients’ progress and adjust treatment plans as needed. This remote monitoring capability is especially important in the context of the COVID-19 pandemic, which has accelerated the adoption of telehealth solutions and highlighted the need for remote care options.

### The Impact of the $36M Funding Round

The $36 million raised in OneStep’s Series B funding round will be used to further develop the company’s technology and expand its reach in the healthcare and sports industries. The funding round was led by prominent venture capital firms, including prominent investors in the health tech space, signaling strong confidence in OneStep’s potential to revolutionize motion analysis.

According to OneStep’s CEO and co-founder, Tomer Shussman, the new funding will enable the company to “accelerate product development, expand our team, and bring our technology to more people around the world.” Shussman emphasized the importance of making motion analysis more accessible, noting that “everyone deserves the opportunity to move better, whether they’re recovering from an injury, managing a chronic condition, or simply looking to improve their overall mobility.”

OneStep plans to use the funding to enhance its core technology, including refining its algorithms for even more accurate motion analysis and expanding the range of movements that can be tracked. The company also aims to integrate its platform with other health and fitness apps, creating a more comprehensive ecosystem for users to manage their physical health.

### Expanding Applications Beyond Healthcare

While OneStep’s primary focus has been on healthcare, the company’s technology has potential applications in a variety of other industries. For example, in the sports and fitness sector, athletes and trainers can use OneStep to optimize performance by analyzing movement patterns and identifying areas for improvement. The platform could also be used in workplace ergonomics, helping employers monitor and improve the physical well-being of their employees, particularly those in physically demanding jobs.

Additionally, OneStep’s technology could play a role in fall prevention for older adults, a growing concern as the global population ages. By continuously monitoring an individual’s gait and balance, the app could detect early signs of instability and provide interventions to prevent falls before they occur.

### The Future of Motion Analysis

OneStep’s innovative approach to motion analysis represents a significant step forward in making this valuable technology more accessible and affordable. By leveraging the ubiquity of smartphones, OneStep is democratizing access to motion analysis, allowing individuals to take control of their mobility and physical health without the need for expensive equipment or frequent visits to healthcare providers.

As the company continues to refine its technology and expand its reach, it has the potential to transform the way we approach physical therapy, rehabilitation, and overall mobility. With the backing of $36 million in new funding, OneStep is well-positioned to lead the way in this rapidly evolving field, bringing the benefits of

**Olympus Announces Upcoming AI-Powered Endoscopy Technology and Other Key Updates**

In a significant move that underscores its commitment to advancing medical technology, Olympus Corporation, a global leader in optical and digital precision technology, has announced the upcoming release of its AI-powered endoscopy technology. This cutting-edge innovation is set to revolutionize the field of medical imaging, particularly in the diagnosis and treatment of gastrointestinal (GI) diseases. Alongside this announcement, Olympus also shared other key updates that highlight the company’s ongoing efforts to enhance patient care and support healthcare professionals.

### AI-Powered Endoscopy: A Game-Changer in Medical Imaging

Endoscopy is a minimally invasive procedure that allows doctors to examine the interior of organs, such as the esophagus, stomach, and intestines, using a specialized camera. Traditionally, the effectiveness of endoscopy has relied heavily on the expertise of the physician performing the procedure. However, the introduction of artificial intelligence (AI) promises to significantly enhance the accuracy, efficiency, and diagnostic capabilities of this critical tool.

Olympus’ AI-powered endoscopy system is designed to assist physicians in detecting abnormalities, such as polyps, tumors, and other lesions, with greater precision. The AI algorithms analyze real-time video feeds from the endoscope, identifying suspicious areas that may require further investigation. This technology can potentially reduce the risk of missed diagnoses, particularly in early-stage cancers, where detection is crucial for successful treatment outcomes.

One of the key features of the AI system is its ability to differentiate between benign and malignant lesions, providing physicians with valuable insights during the procedure. This real-time analysis can help doctors make more informed decisions about the need for biopsies or other interventions, ultimately improving patient outcomes.

### Key Benefits of AI-Powered Endoscopy

1. **Enhanced Accuracy**: AI algorithms can detect subtle abnormalities that may be difficult for the human eye to identify, leading to earlier and more accurate diagnoses.

2. **Improved Efficiency**: By assisting physicians in real-time, AI can streamline the endoscopy process, reducing the time required for procedures and minimizing the need for repeat examinations.

3. **Reduced Human Error**: The integration of AI helps mitigate the risk of human error, particularly in high-pressure environments where physicians may be fatigued or distracted.

4. **Personalized Treatment**: AI can provide tailored recommendations based on individual patient data, allowing for more personalized and effective treatment plans.

### Olympus’ Broader Vision for AI in Healthcare

The AI-powered endoscopy system is just one component of Olympus’ broader vision for the integration of AI and machine learning in healthcare. The company has been investing heavily in research and development to create AI-driven solutions that can be applied across various medical disciplines, including urology, respiratory care, and surgery.

Olympus’ AI technology is being developed in collaboration with leading academic institutions and healthcare providers to ensure that it meets the highest standards of clinical efficacy and safety. The company has also emphasized the importance of user-friendly interfaces, ensuring that healthcare professionals can easily adopt and integrate AI into their existing workflows.

### Other Key Updates from Olympus

In addition to the announcement of its AI-powered endoscopy technology, Olympus shared several other key updates that reflect its ongoing commitment to innovation and patient care:

1. **Expansion of the EVIS X1 Platform**: Olympus’ flagship endoscopy platform, EVIS X1, is set to receive a series of upgrades that will further enhance its diagnostic capabilities. These updates include improved image quality, advanced visualization modes, and enhanced connectivity features that allow for seamless data sharing between healthcare providers.

2. **Collaboration with AI Startups**: Olympus has entered into strategic partnerships with several AI startups to accelerate the development of new medical technologies. These collaborations are focused on creating AI solutions that can be integrated into Olympus’ existing product portfolio, with the goal of improving patient outcomes and reducing healthcare costs.

3. **Sustainability Initiatives**: As part of its commitment to environmental sustainability, Olympus announced plans to reduce the environmental impact of its manufacturing processes and products. The company is investing in eco-friendly materials and energy-efficient production methods, with the aim of achieving carbon neutrality by 2030.

4. **Global Training Programs**: Olympus is launching a series of global training programs to help healthcare professionals stay up-to-date with the latest advancements in medical technology. These programs will focus on the use of AI in endoscopy and other medical procedures, ensuring that physicians are well-equipped to leverage the full potential of these innovations.

### The Future of AI in Endoscopy and Beyond

The introduction of AI-powered endoscopy technology marks a major milestone in the evolution of medical imaging. As AI continues to advance, it is expected to play an increasingly important role in the early detection and treatment of diseases, particularly in areas like oncology, where early intervention is critical.

Olympus’ AI-powered endoscopy system is poised to set a new standard for diagnostic accuracy and efficiency, offering significant benefits for both patients and healthcare providers. By

# Detailed 7-Day High Protein Diet Meal Plan for Optimal Health

In recent times, high-protein diets have surged in popularity due to their potential advantages in managing weight, building muscle, and enhancing overall health. Such a diet prioritizes foods that are high in protein, aiding in increasing feelings of fullness, promoting muscle recovery, and boosting metabolic health. This article offers a thorough 7-day high-protein meal plan crafted to deliver excellent nutrition while satisfying your palate.

## Advantages of a High-Protein Diet

1. **Weight Control**: Foods rich in protein can help you maintain satiety for longer periods, leading to decreased calorie consumption.
2. **Muscle Development and Repair**: Crucial for athletes and individuals involved in strength training, protein plays a significant role in muscle recovery and growth.
3. **Metabolic Enhancement**: Compared to fats and carbohydrates, protein has a greater thermogenic effect, resulting in your body expending more calories during digestion.
4. **Blood Sugar Regulation**: Meals high in protein can help maintain stable blood sugar levels, minimizing cravings and energy dips.

## Important Factors to Consider

When adhering to a high-protein diet, it’s vital to ensure a good balance of macronutrients and to incorporate diverse food sources to secure all necessary vitamins and minerals. Opt for lean protein, healthy fats, and complex carbohydrates.

### Protein Options

– **Animal Sources**: Chicken, turkey, fish, lean beef, eggs, dairy products.
– **Plant Sources**: Lentils, chickpeas, quinoa, tofu, tempeh, edamame, nuts, and seeds.

### Daily Protein Guidelines

A typical recommendation for protein consumption is between 0.8 to 1.2 grams per kilogram of body weight, though this figure can differ based on one’s activity level, age, and specific health objectives.

## 7-Day High Protein Meal Outline

### Day 1

– **Breakfast**: Scrambled eggs (3) with spinach and feta cheese; 1 slice of whole-grain bread.
– **Snack**: Greek yogurt (1 cup) with assorted berries.
– **Lunch**: Grilled chicken breast (150g) with quinoa (1 cup) and steamed broccoli.
– **Snack**: Hummus (1/4 cup) with carrot and cucumber sticks.
– **Dinner**: Baked salmon (150g) with sweet potato (1 medium) and asparagus.

### Day 2

– **Breakfast**: Protein smoothie featuring whey protein, banana, almond milk, and spinach.
– **Snack**: Cottage cheese (1 cup) with pieces of pineapple.
– **Lunch**: Turkey and avocado wrap in a whole-grain tortilla with mixed greens.
– **Snack**: Hard-boiled eggs (2).
– **Dinner**: Stir-fried tofu (150g) with an assortment of vegetables and brown rice (1 cup).

### Day 3

– **Breakfast**: Overnight oats prepared with rolled oats, Greek yogurt, and chia seeds.
– **Snack**: Almonds (1 oz).
– **Lunch**: Lentil salad with cherry tomatoes, cucumber, and feta cheese.
– **Snack**: Edamame (1 cup).
– **Dinner**: Grilled shrimp (150g) with zucchini noodles and marinara sauce.

### Day 4

– **Breakfast**: Omelet with 3 eggs, bell peppers, and onions; served with salsa.
– **Snack**: Protein bar (opt for a low-sugar variety).
– **Lunch**: Quinoa salad featuring black beans, corn, and diced peppers.
– **Snack**: Apple slices with peanut butter (2 tbsp).
– **Dinner**: Baked chicken thighs (150g) with roasted Brussels sprouts and quinoa.

### Day 5

– **Breakfast**: Smoothie bowl containing protein powder, mixed berries, and topped with granola.
– **Snack**: String cheese (1 piece) alongside cherry tomatoes.
– **Lunch**: Tuna salad with mixed greens, olives, and a vinaigrette dressing.
– **Snack**: Trail mix (nuts and seeds).
– **Dinner**: Grilled flank steak (150g) accompanied by roasted sweet potatoes and green beans.

### Day 6

– **Breakfast**: Chia pudding made with almond milk, garnished with sliced bananas.
– **Snack**: Greek yogurt (1 cup) with honey and walnuts.
– **Lunch**: Chicken Caesar salad featuring romaine lettuce, croutons, and Parmesan cheese.
– **Snack**: Celery sticks with almond butter (2 tbsp).
– **Dinner**: Baked cod (150g) served with quinoa and steamed broccoli.

### Day 7

– **Breakfast**: Protein pancakes topped with fresh fruit and a drizzle of maple syrup.
– **Snack**: Hard-boiled eggs (2).
– **Lunch**: Chickpea salad comprising cucumber, tomatoes, and tahini dressing.
– **Snack**: Cottage cheese (1 cup) with