Unlock the Power of Your Plate: Eat Your Way to Health and Vitality! A Weeks MealPlan!

**Day 1: Vitamin C and Polyphenols**

- Breakfast: Greek yogurt with mixed berries (strawberries, blueberries, and raspberries) and a drizzle of honey. (Vitamin C, Polyphenols)

- Lunch: Spinach and berry salad with grilled chicken, topped with a balsamic vinaigrette. (Vitamin C, Polyphenols)

- Snack: Sliced bell peppers with hummus. (Vitamin C)

- Dinner: Baked salmon with a side of roasted broccoli and red bell peppers. (Vitamin C, Selenium)

**Day 2: Vitamin E and Lutein**

- Breakfast: Oatmeal topped with sliced almonds and kiwi. (Vitamin E, Lutein)

- Lunch: Spinach and feta stuffed chicken breast with a side of steamed asparagus. (Vitamin E, Lutein)

- Snack: Mixed nuts (almonds, walnuts, and hazelnuts). (Vitamin E)

- Dinner: Quinoa and vegetable stir-fry with tofu. (Vitamin E)

**Day 3: Beta-Carotene and Resveratrol**

- Breakfast: Smoothie with carrots, oranges, and a handful of grapes. (Beta-Carotene, Vitamin C)

- Lunch: Sweet potato and black bean bowl with a cilantro-lime dressing. (Beta-Carotene, Resveratrol)

- Snack: Sliced apples with a small serving of red grapes. (Beta-Carotene, Vitamin C)

- Dinner: Grilled chicken with a side of sautéed spinach and red wine reduction sauce. (Resveratrol, Vitamin C)

**Day 4: Selenium and CoQ10**

- Breakfast: Scrambled eggs with spinach and mushrooms. (Selenium)

- Lunch: Tuna salad with mixed greens and avocado. (Selenium, CoQ10)

- Snack: Brazil nuts and a small piece of dark chocolate. (Selenium)

- Dinner: Baked cod with a side of steamed broccoli and quinoa. (Selenium)

**Day 5: Glutathione and Quercetin**

- Breakfast: Whole-grain toast with sliced red onions, tomatoes, and avocado. (Quercetin)

- Lunch: Lentil and vegetable soup with a side of garlic bread. (Quercetin)

- Snack: Sliced apples with red onion and cucumber salad. (Quercetin)

- Dinner: Grilled chicken breast with a side of steamed Brussels sprouts and a glass of green tea. (Glutathione)

**Day 6: Lycopene and Astaxanthin**

- Breakfast: Greek yogurt with watermelon and cantaloupe cubes. (Lycopene)

- Lunch: Caprese salad with fresh tomatoes, mozzarella, basil, and a drizzle of olive oil. (Lycopene)

- Snack: Sliced red grapefruit. (Lycopene, Vitamin C)

- Dinner: Grilled shrimp with a side of roasted cherry tomatoes and green asparagus. (Lycopene, Astaxanthin)

**Day 7: Curcumin and Melatonin**

- Breakfast: Scrambled eggs with spinach and a sprinkle of turmeric. (Curcumin)

- Lunch: Chickpea curry with brown rice. (Curcumin)

- Snack: A small serving of cherries. (Melatonin)

- Dinner: Baked turkey breast with a side of sautéed kale and a cup of chamomile tea. (Melatonin)

These recipes include vitamins and antioxidants in each day's meals. Enjoy your nutritious and flavorful meals!