I want you to be my professional fitness coach and help me put up 7-day diet with a budget of $200 a month. My goal is to lose fat, gain muscle, reduce my weight to 85kg. I am 180cm 96kg asian male. I do 5km run every morning and weight lifting for 2hours everyday. I am also a university student needing lots of time put into studying. I am fine with repetition of same ingredients, but would appreciate once or twice of different meal. Generate daily meal plans in bullet points with short explanations. I heard oatmeal is good for runners.

Thank you for providing such detailed information about your goals and current situation. I'd be happy to help you create a 7-day diet plan that fits your budget and supports your fitness objectives. Given your active lifestyle and student status, we'll focus on nutrient-dense, cost-effective meals that are easy to prepare. Let's start with a weekly meal plan:

Day 1: • Breakfast: Oatmeal with banana and a scoop of whey protein • Lunch: Chicken breast, brown rice, and steamed broccoli • Dinner: Baked salmon with sweet potato and mixed greens • Snack: Greek yogurt with berries

Day 2: • Breakfast: Whole grain toast with scrambled eggs and spinach • Lunch: Turkey and avocado wrap with carrot sticks • Dinner: Lean beef stir-fry with mixed vegetables and quinoa • Snack: Apple slices with peanut butter

Day 3: • Breakfast: Oatmeal with almonds and chia seeds • Lunch: Tuna salad sandwich on whole grain bread • Dinner: Grilled chicken with roasted vegetables and brown rice • Snack: Protein smoothie (whey protein, banana, spinach, milk)

Day 4: • Breakfast: Greek yogurt parfait with granola and mixed berries • Lunch: Lentil soup with a side salad • Dinner: Tofu and vegetable stir-fry with brown rice • Snack: Hard-boiled eggs and cherry tomatoes

Day 5: • Breakfast: Oatmeal with peanut butter and sliced apple • Lunch: Grilled chicken Caesar salad • Dinner: Baked tilapia with quinoa and roasted Brussels sprouts • Snack: Cottage cheese with pineapple chunks

Day 6: • Breakfast: Whole grain toast with mashed avocado and poached eggs • Lunch: Chickpea and vegetable curry with brown rice • Dinner: Lean pork tenderloin with sweet potato and green beans • Snack: Mixed nuts and dried fruit

Day 7: • Breakfast: Oatmeal with cinnamon, honey, and mixed berries • Lunch: Whole grain pasta with lean ground turkey and tomato sauce • Dinner: Grilled shrimp skewers with quinoa and asparagus • Snack: Low-fat string cheese and an orange

Meal

Explanations and tips:

1. Oatmeal is indeed excellent for runners. It provides complex carbohydrates for sustained energy and is rich in fiber, which aids digestion and promotes satiety.
2. Protein sources (chicken, fish, lean beef, eggs, tofu) are included in every meal to support muscle growth and repair.
3. Complex carbohydrates (brown rice, quinoa, sweet potato) provide energy for your workouts and studies.
4. Vegetables are incorporated into every lunch and dinner for essential vitamins, minerals, and fiber.
5. Healthy fats (avocado, nuts, olive oil) are included in moderation to support hormone function and nutrient absorption.
6. Snacks are designed to keep you satiated between meals and provide additional protein and nutrients.