Create a Caribbean 7-day meal plan (organic, mostly vegetarian, and non-toxic focused) tailored to an adult male, in South Florida, 6ft 2in, 180lbs, over 40 years old. Make a short shopping list with organic, mostly vegetarian, and non-toxic focused prior

### Caribbean-Inspired 7-Day Meal Plan #### Day 1 **Breakfast:** Tropical Smoothie (spinach, banana, mango, coconut water, flaxseed) **Lunch:** Quinoa Salad (quinoa, black beans, cherry tomatoes, avocado, cilantro, lime dressing) **Snack:** Pineapple slices with toasted coconut **Dinner:** Grilled Vegetable Skewers (zucchini, bell peppers, red onion) with Brown Rice #### Day 2 **Breakfast:** Oatmeal topped with papaya and walnuts **Lunch:** Island Chickpea Salad (chickpeas, cucumbers, red onions, pineapple, lime) **Snack:** Plantain chips with guacamole **Dinner:** Stuffed Bell Peppers (quinoa, black beans, corn, melted organic cheese) #### Day 3 **Breakfast:** Chia Pudding (chia seeds, almond milk, topped with mango and coconut flakes) **Lunch:** Spinach and Avocado Wrap with hummus **Snack:** Mixed nuts (cashews, almonds, pecans) **Dinner:** Coconut Curry Lentils with steamed broccoli #### Day 4 **Breakfast:** Smoothie Bowl (banana, spinach, almond milk, topped with berries and pumpkin seeds) **Lunch:** Rice and Peas with a side of sautéed kale **Snack:** Sliced cucumbers with lime and sea salt **Dinner:** Grilled Tofu with Caribbean Mango Salsa (mango, red onion, cilantro) over quinoa #### Day 5 **Breakfast:** Whole Grain Toast with Avocado and Tomato **Lunch:** Coconut and Black Bean Soup with a side salad **Snack:** Fresh coconut or coconut water **Dinner:** Jerk Portobello Mushroom Tacos with slaw (cabbage, carrots, and spicy mayo) #### Day 6 **Breakfast:** Banana Pancakes made with oat flour served with maple syrup **Lunch:** Beet and Goat Cheese Salad with mixed greens **Snack:** Roasted chickpeas **Dinner:** Baked Sweet Potatoes topped with black beans, corn, and avocado #### Day 7 **Breakfast:** Yogurt Parfait (organic yogurt, granola, fresh fruit) **Lunch:** Grilled Veggie Burger on a whole-grain bun with lettuce and tomato **Snack:** Tropical fruit salad **Dinner:** Vegetable and tofu stir-fry with brown rice ### Short Shopping List **Fruits & Vegetables:** - Spinach - Mango - Papaya - Pineapple - Bell peppers - Cherry tomatoes - Avocado - Cucumbers - Zucchini - Sweet potatoes - Kale **Protein:** - Quinoa - Chickpeas - Black beans - Lentils - Tofu **Grains:** - Oat flour - Whole grain bread - Brown rice **Nuts & Seeds:** - Walnuts - Pumpkin seeds - Chia seeds **Condiments:** - Coconut water - Almond milk - Guacamole - Olive oil - Spices (cumin, paprika, jerk seasoning) #### Budget-Friendly Swaps: - Use brown rice instead of quinoa for a cost-effective grain. - Swap fresh herbs for dried counterparts when possible. - Substitute fresh fruit with frozen varieties to save costs. --- ### 7-Day Workout Plan #### Weeks 1-8: Upper Body Focus **Monday:** - Push-ups (standard or modified) - 3 sets of 10 - Dumbbell Shoulder Press - 3 sets of 10 - Bent Over Dumbbell Row - 3 sets of 10 - Bicep Curls - 3 sets of 10 **Tuesday:** - Rest or light yoga/stretching **Wednesday:** - Pull-ups or Assisted Pull-ups - 3 sets of 5 - Incline Push-ups - 3 sets of 10 - Lateral Raises - 3 sets of 10 - Tricep Dips - 3 sets of 10 **Thursday:** - Rest or light yoga/stretching **Friday:** - Dumbbell Chest Flyes - 3 sets of 10 - Front Raises - 3 sets of 10 - Plank to Push-Up (tricep focus) - 3 sets of 10 - Cobra stretch for flexibility **Saturday:** - Circuit workout (include burpees, mountain climbers for cardio) - 30 mins **Sunday:** - Rest or light yoga/stretching #### Weeks 9-52: Full Body Focus **Monday:** - Full Body Circuit (push-ups, squats, lunges) - 3 rounds of 10 each **Tuesday:** - Core Workout (planks, Russian twists, leg raises) - 3 sets of 12 each **Wednesday:** - HIIT Workout (sprinting for 20 secs followed by 40 secs rest) - Repeat for 15-20 mins **Thursday:** - Rest or active recovery (walking or yoga) **Friday:** - Weighted Squats - 3 sets of 10 - Dumbbell Shoulder Press - 3 sets of 10 - Chest Press - 3 sets of 10 - Deadlifts - 3 sets of 10 **Saturday:** - Circuit Training (jumping jacks, push-ups, sit-ups, burpees) - 30 mins **Sunday:** - Rest or light stretching ### Notes - Ensure to hydrate properly throughout the week, especially before and after workouts. - Modify any exercises as needed based on comfort and experience level.