Monday:
Breakfast: oatmeal and low-fat milk.
Lunch: Roasted chicken breast, roasted vegetables and brown rice.
Dinner: Steamed fish, fried vegetables and sweet potatoes.
Tuesday:
Breakfast: whole wheat toast, eggs and fruit salad.
Lunch: salad, roast chicken breast and brown rice.
Dinner: stewed beef, fried vegetables and brown rice.
Wednesday:
Breakfast: yogurt, fruit and oatmeal.
Lunch: roast chicken breast, steamed vegetables and brown rice.
Dinner: boiled fish, fried vegetables and sweet potatoes.
Thursday:
Breakfast: oatmeal, eggs and fruit salad.
Lunch: salad, roast chicken breast and brown rice.
Dinner: roast duck breast, fried vegetables and brown rice.
Friday:
Breakfast: whole wheat toast, eggs and fruit salad.
Lunch: roast chicken breast, steamed vegetables and brown rice.
Dinner: boiled fish, fried vegetables and sweet potatoes.
Saturday:
Breakfast: yogurt, fruit and oatmeal.
Lunch: salad, roast chicken breast and brown rice.
Dinner: stewed beef, fried vegetables and brown rice.
Sunday:
Breakfast: oatmeal, eggs and fruit salad.
Lunch: roast chicken breast, steamed vegetables and brown rice.
Dinner: Steamed fish, fried vegetables and sweet potatoes.
These recipes provide enough protein, carbohydrates and fat to meet your daily energy needs and help you maintain healthy eating habits. Please note that this is only a week's example, and you can adjust it according to your taste and preference. In addition, the amount in the diet plan may need to be adjusted according to personal needs.