The meal plan features shiitake mushrooms, along with other fruits and vegetables high in antioxidants like blueberries, tomatoes, and raspberries. 

Meal Plan Overview

• Breakfast: Smoothies (please use it cautiously, I prefer eating your food rather than drinking it), chia puddings, or oatmeal with fruits high in vitamin C and antioxidants.

• Lunch: Salads with diverse vegetables and a lean protein source like chicken, tofu, or lentils.

• Dinner: Meals featuring shiitake mushrooms, sweet potatoes, spinach, and antioxidant-rich vegetables.

• Snacks: Fruits like oranges, kiwis, or mixed berries, if you want you can add milk.

 Week 1

Day 1

• Breakfast: Orange smoothie with spinach, banana, and chia seeds.

• Lunch: Grilled chicken salad with tomatoes, spinach, and a lemon-tahini dressing.

• Dinner: Stir-fried shiitake mushrooms with quinoa, garlic, broccoli, and carrots.

 Day 2

• Breakfast: Oatmeal with blueberries, raspberries, and almonds.

• Lunch: Sweet potato, spinach, and chickpea salad with a sprinkle of pumpkin seeds.

• Dinner: Lentil and shiitake mushroom stew with sweet potatoes, carrots, and celery.

Day 3

• Breakfast: Kiwi and mango smoothie with flaxseeds.

• Lunch: Tomato and cucumber salad with a boiled egg and olive oil dressing.

• Dinner: Grilled salmon with roasted shiitake mushrooms, spinach, and quinoa.

Day 4

• Breakfast: Greek yogurt with raspberries, honey, and chia seeds.

• Lunch: Spinach and avocado salad with pumpkin seeds and roasted shiitake mushrooms.

 • Dinner: Shiitake mushroom stir-fry with brown rice, garlic, and zucchini.

 Day 5

• Breakfast: Smoothie with strawberries, oranges, chia seeds, and spinach.

• Lunch: Quinoa salad with spinach, carrots, and shiitake mushrooms.

• Dinner: Baked chicken with sweet potatoes, carrots, and a side of steamed broccoli.

 Day 6

• Breakfast: Raspberry and blueberry chia pudding with flaxseeds. (with water or milk)

• Lunch: Grilled chicken and shiitake mushroom salad with baby spinach and avocado.

• Dinner: Mushroom and lentil stew with carrots and celery.

 Day 7

• Breakfast: Kiwi and strawberry smoothie with chia seeds.

 • Lunch: Roasted sweet potato and shiitake mushroom salad with spinach and almonds.

 • Dinner: Salmon with shiitake mushrooms, steamed broccoli, and brown rice.

 Week 2

 Day 1

• Breakfast: Blueberry smoothie with spinach and chia seeds

• Lunch: Grilled tofu with tomato, cucumber, and avocado salad.

• Dinner: Shiitake mushroom stir-fry with garlic, zucchini, and brown rice.

Day 2

• Breakfast: Oatmeal with raspberries and flaxseeds.

• Lunch: Spinach, avocado, and pumpkin seed salad with lemon dressing.

• Dinner: Baked chicken with shiitake mushrooms, carrots, and quinoa.

Day 3

• Breakfast: Mango and orange smoothie with chia seeds.

• Lunch: Sweet potato and shiitake mushroom salad with baby spinach and almonds.

• Dinner: Lentil and shiitake mushroom stew with garlic and carrots.

Day 4

• Breakfast: Kiwi and strawberry chia pudding with flaxseeds.

• Lunch: Grilled salmon salad with spinach, avocado, and roasted shiitake mushrooms.

• Dinner: Shiitake mushroom stir-fry with quinoa, broccoli, and garlic.

Day 5

• Breakfast: Greek yogurt with blueberries and chia seeds.

• Lunch: Roasted sweet potato salad with spinach and pumpkin seeds.

• Dinner: Grilled chicken with shiitake mushrooms, carrots, and brown rice.

Day 6

• Breakfast: Raspberry and mango smoothie with chia seeds.

• Lunch: Spinach, avocado, and shiitake mushroom salad with a boiled egg

• Dinner: Lentil and shiitake mushroom stew with garlic, carrots, and celery.

Day 7

• Breakfast: Orange and kiwi smoothie with spinach.

• Lunch: Tomato and cucumber salad with grilled chicken.

• Dinner: Salmon with shiitake mushrooms, spinach, and quinoa.

Week 3

Day 1

• Breakfast: Smoothie with blueberries, raspberries, and spinach.

• Lunch: Quinoa salad with baby spinach, roasted sweet potatoes, and shiitake mushrooms.

• Dinner: Stir-fried shiitake mushrooms with garlic, zucchini, and quinoa.

Day 2

• Breakfast: Greek yogurt with chia seeds, raspberries, and blueberries.

• Lunch: Spinach and avocado salad with roasted pumpkin seeds.

• Dinner: Grilled chicken with roasted shiitake mushrooms, carrots, and brown rice.

Day 3

• Breakfast: Kiwi and mango smoothie with chia seeds.

• Lunch: Sweet potato and shiitake mushroom salad with baby spinach.

• Dinner: Lentil stew with shiitake mushrooms, carrots, and garlic.

Day 4

• Breakfast: Oatmeal with blueberries and flaxseeds.

• Lunch: Grilled tofu salad with tomatoes, spinach, and roasted shiitake mushrooms.

• Dinner: Baked salmon with shiitake mushrooms, broccoli, and quinoa.

Day 5

• Breakfast: Raspberry and strawberry chia pudding with flaxseeds.

• Lunch: Spinach and avocado salad with roasted sweet potatoes and pumpkin seeds.

• Dinner: Shiitake mushroom stir-fry with garlic, carrots, and quinoa.

Day 6

• Breakfast: Smoothie with blueberries, spinach, and chia seeds.

• Lunch: Grilled chicken salad with spinach and shiitake mushrooms.

• Dinner: Mushroom and lentil stew with carrots and celery.

Day 7

• Breakfast: Kiwi and strawberry smoothie with chia seeds.

• Lunch: Quinoa salad with roasted shiitake mushrooms and baby spinach.

• Dinner: Grilled salmon with shiitake mushrooms, carrots, and quinoa.

Shopping List For the complete three-week plan, you will need a variety of fruits, vegetables, nuts, seeds, and protein sources.

Here’s a summary of key items: Fruits • Oranges • Kiwis • Blueberries • Raspberries • Mangoes • Strawberries • Lemons Vegetables • Spinach • Sweet potatoes • Broccoli • Tomatoes • Cucumbers • Zucchini • Carrots • Avocados Mushrooms • Shiitake mushrooms Grains and Seeds • Quinoa • Chia seeds • Pumpkin seeds • Flaxseeds Protein Sources • Chicken breast • Salmon • Lentils • Tofu

Milk

 For the shopping list and prices, you will  find the best prices at affordable London stores like Aldi, Lidl, or Tesco by checking online platforms like “Trolley.co.uk” for current deals.