The Wellness Soldier’s Basic Meal Plan

Basic Meal PlanOur basic meal plan will provide you with a one week plan to help you incorporate healthier meal items into your diet plan.  The food items in this basic meal plan are designed to help you ease into a new healthy routine slowly.  The basic meal plan is a starting point of eliminating harmful foods such as massive amounts of sugar, sodium, and other harmful chemicals from your diet.  You will have to remember that retraining your taste buds may take a week or two, as our taste buds have become so accustomed to overly processed foods.

A couple of items that you will want to have before getting started is a Sharp Knife or a good Sharpener for knives you already have, a good cutting board, and containers for your prepared and leftover foods.  After preparing fresh foods it is recommended that you make a little spot in your freezer for the discarded food bits and ends.  Freezing the food waste avoids it from going rotten where you keep your garbage and avoids unwanted flying friends in the summer.

You will find that some items are repeated throughout the week and that is for you to get used to preparing food and becoming comfortable with handling and storing food.  For the first few weeks sticking to the basic meal plan will be difficult as there is a little bit of preparation and planning involved but once you get the hang of it and stick in there you will be glad you did.

The Wellness Soldier’s Basic Meal Plan
Monday

Breakfast:

Snack:

  • Apple cut up with 1 tbsp Almond Butter
  • 1 cup of remaining Super Green Smoothie

Lunch:

  • Turkey Wrap (w/ lettuce, tomatoes, cucumbers, red onion, and sprouts)
  • Your choice of salad or a handful of veggies!

Snack:

  • Veggies and Hummus

Dinner:

  • Salmon – baked with thyme and lemons w/ Saffron and Turmeric Rice and Green Beans (you can replace Salmon with your favorite fish)

 

Tuesday

Breakfast:

  • Egg White Frittatas w/ English Muffin topped with Spinach/Avocado/Tomato
  • 1 Cup of Super Green Smoothie

Snack:

  • 1 Cup Soldier Mixed Nuts
  • 1 Cup of Super Green Smoothie

    Basic Meal Plan

    Roasted Vegetables

Lunch:

  • Tuna Sandwich with toppings (w/ lettuce, tomatoes, cucumbers, red onion, and sprouts)
  • Your choice of salad or veggies

Snack:

  • Veggies and hummus
  • Crackers

Dinner:

  • Dijon Chicken Breast wrapped in Prosciutto Ham w/ Roasted Potatoes and Root Veggies.

 

Wednesday

Breakfast:

  • Oatmeal w/ Tri Berry Blend, Soldier Seed Mix
  • 1 Cup Super Green Smoothie

Snack:

  • Cucumbers w/ Crackers and Cheese

    Basic Meal Plan

    Unsweetened Coconut Yogurt

Lunch:

  • Spring Mix Salad (w/ Leftover Dijon Chicken, Peppers, Cherry Tomatoes, Cucumbers, Red Onion, and Sprouts)

Snack:

  • Unsweetened Coconut Yogurt w/ a Touch of Honey
  • Crackers

Dinner:

  • Fish Tacos w/ Pico, Lettuce, Cheese, and Avocado Mayo.

 

Thursday
Basic Meal Plan

Chopping chives with japanese knive.

Breakfast:

  • Egg White Frittatas w/ English Muffin topped with Spinach/Avocado/Tomato
  • 1 Cup of Super Green Smoothie

Snack:

  • Unsweetened Coconut Yogurt w/ Tri Berry Blend, Soldier Seed Mix

Lunch:

  • Turkey Wrap (w/ Lettuce, Tomatoes, Cucumbers, Red Onion, and Sprouts)
  • Your choice of Salad or Veggies

Snack:

  • 1 Cup Fruit Salad (berries apples oranges)

Dinner:

  • Fresh Homemade Burgers w/  Lettuce, Tomatoes, Red Onion, Pickles (While this is a healthy treat, try to keep it healthy and don’t pile on the cheese and mayo)
  • Fresh Made Potato salad

 

Friday

Breakfast:

  • Shredded Wheat w/ berries
  • 1 Cup of Super Green Smoothie

Snack:

  • 1/2 Cup Soldier Mixed Nuts

    Basic Meal Plan

    Fruit Tree

  • 1 Cup Fruit Salad

Lunch:

  • Tuna Sandwich with toppings (w/ lettuce, tomatoes, cucumbers, red onion, and sprouts)
  • Your choice of salad or veggies

Snack:

  • 1-1.5 Cups of  homemade 7 Bean Salad

Dinner:

  • Roasted Pork Loin (or Chops) w/ Roasted Sweet Potatoes and Carrots

 

Saturday

Breakfast:

  • Egg White Frittatas w/ English Muffin topped with Spinach/Avocado/Tomato
  • 1 Cup of Super Green Smoothie

Snack:

  • Unsweetened Coconut Yogurt w/ Tri Berry Blend, Soldier Seed Mix

Lunch:

  • Spring Mix Salad (w/ Leftover Roasted Pork Loin, Peppers, Cherry Tomatoes, Cucumbers, Red Onion, and Sprouts)

Snack:

  • 1-1.5 Cups of  homemade 7 Bean Salad

Dinner:

 

Sunday
Basic Meal Plan

Work together as a team and cooking will be fun!!

Breakfast:

  • Egg White Frittatas w/ English Muffin topped with Spinach/Avocado/Tomato
  • 1 Cup of Super Green Smoothie

Snack:

  • Unsweetened Coconut Yogurt w/ Tri Berry Blend, Soldier Seed Mix

Lunch:

  • Turkey Sandwich (w/ Lettuce, Tomatoes, Cucumbers, Red Onion, and Sprouts)
  • Your choice of Salad or Veggies

Snack:

  • 1 Cup Fruit Salad (berries apples oranges)

Dinner:

Directions & Notes:

If at anytime you are still hungry for more, go ahead and have more veggies or fruit!

Other good snack ideas for the basic meal plan include:

  • Tortilla chips with hummus or homemade salsa (tomatoes, onions, cilantro, and jalapeno if you want some heat)
  • Crackers, cheese and cucumbers (like a sandwhich)
  • Crackers and hummus
  • Plain popcorn…plain is best!!
  • Apples and almond butter
  • Toast and almond butter
  • Veggies and hummus
  • Fruit with yogurt
  • Foast with avacados and and/or cucumbers

 

The Wellness Soldier

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Basic Meal Plan
  • Thank you for sharing your knowledge for creating a timetable for a healthy meal.Creating a basic meal shouldn’t be that boring or tedious, learn to put love and care in every meal that you make.And always prepare fresh ingredients by using a certain knife for different cuts you like. Love your article!!!

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