Here’s a sample weekly healthy diet plan for a non-vegetarian athlete male, including breakfast, brunch, lunch, tea, supper, and dinner, organized by day:
| Day | Breakfast | Brunch | Lunch | Tea | Supper | Dinner |
|---|---|---|---|---|---|---|
| Monday | Spinach and Mushroom Omelette with Whole Grain Toast | Fresh Fruit Salad with Greek Yogurt | Grilled Chicken Breast with Mixed Greens and Veggies | Greek Yogurt with Berries | Grilled Salmon with Roasted Asparagus and Brown Rice | Grilled Steak with Roasted Sweet Potatoes and Broccoli |
| Tuesday | Protein Pancakes with Fresh Berries and Almond Butter | Apple Slices with Peanut Butter | Tuna Salad with Whole Wheat Pita Bread | Carrots and Hummus | Grilled Chicken and Vegetable Kebabs with Quinoa Salad | Baked Salmon with Steamed Broccoli and Brown Rice |
| Wednesday | Breakfast Burrito with Whole Wheat Tortilla and Scrambled Eggs | Banana and Nut Butter Smoothie | Quinoa Salad with Roasted Vegetables and Feta Cheese | Greek Yogurt with Berries | Grilled Chicken Thighs with Roasted Brussels Sprouts and Sweet Potato Mash | Grilled Shrimp with Quinoa Salad |
| Thursday | Greek Yogurt with Granola and Fruit | Turkey and Avocado Lettuce Wraps | Grilled Chicken and Mixed Greens Salad | Carrots and Hummus | Grilled Sirloin Steak with Roasted Asparagus and Brown Rice | Baked Sweet Potato with Black Beans and Salsa |
| Friday | Scrambled Eggs with Spinach and Feta Cheese and Whole Grain Toast | Fresh Fruit Smoothie | Grilled Chicken and Vegetable Stir Fry with Brown Rice | Greek Yogurt with Berries | Grilled Cod with Roasted Vegetables and Brown Rice | Lentil and Vegetable Curry with Whole Grain Bread |
| Saturday | Oatmeal with Nuts and Fruit | Green Smoothie with Kale and Pineapple | Grilled Shrimp Salad with Mixed Greens and Veggies | Greek Yogurt with Berries | Grilled Chicken Breast with Roasted Vegetables and Quinoa Salad | Grilled Steak with Baked Sweet Potato and Broccoli |
| Sunday | Whole Grain Pancakes with Fresh Fruit | Cottage Cheese and Fresh Berries | Grilled Chicken and Vegetable Skewers | Carrots and Hummus | Baked Chicken Thighs with Roasted Vegetables and Brown Rice | Grilled Pork Tenderloin with Steamed Broccoli and Sweet Potato Mash |
Remember that this is just a sample, and it’s important to adjust your diet plan to fit your individual needs and preferences. Consult with a healthcare professional or registered dietitian before starting any new diet or exercise regimen. Additionally, make sure to pay attention to portion sizes and adjust the plan to fit your calorie and macronutrient needs.