Seven-Day Meal Plan

Monday

Breakfast
Scrambled egg whites (2-3 eggs) with sliced mushrooms, arugula, sliced avocado (half) and cooked chicken (4 oz. skinless; boneless)
Notes: Makes 1 serving. Multiply the ingredient quantities for additional servings.
Fresh fruit
Hot tea (black), with a small amount of honey and soymilk
Water (16 oz.)

Mid-morning snack
Red bell pepper, sliced into strips, with hummus (1/4 cup)
Water (16 oz.)

Lunch
Grilled salmon (4-6 oz.) over fresh spinach, walnuts, raisins and a small amount of light balsamic vinaigrette
Note: Makes 1 serving.
Water (16 oz.)

Pre-dinner snack
Granola (1 cup)
Fresh fruit
Water (16 oz.)

Post-workout snack
Whey protein (30 g) smoothie with blueberries, banana, strawberries and soymilk (24 oz.)
Water (16 oz.)

Dinner
Boiled, baked or grilled chicken (6-7 oz.) over brown rice and steamed vegetables
Note: Makes 1 serving.
Water (16 oz.)
Remarks: Consume additional water between meals in order to meet a daily total of 128 oz.

Tuesday

Breakfast
Oatmeal (1 cup), full oat or steel cut (not instant oatmeal), mixed with raisins (1/4 cup), honey (1 teaspoon), natural peanut butter (1 teaspoon) and a splash of soymilk
Note: Makes 1 serving.
Banana (1 each)
Hot tea (black), with a small amount of honey and soymilk
Water (16 oz.)

Mid-morning snack
Trail mix (1 cup), with mixed nuts and raisins (no chocolate)
Water (16 oz.)

Lunch
Turkey breast (3-4 oz.) slices in a multi-grain pita pocket, with dark greens, fresh tomato slices or sundried-tomato pieces, and a small amount of light balsamic vinaigrette or light honey mustard (2 each)
Note: Makes 1 serving.
Water (16 oz.)

Pre-dinner snack
Fresh fruit
Water (16 oz.)

Post-workout snack
Freshly blended fruit and vegetable juice (24 oz.)
Water (16 oz.)

Dinner
Turkey and bean tostadas, with 93% fat free ground turkey (1 pound), wheat tortillas (8 inches x 6 each), chili beans in chili sauce (15 oz.), shredded romaine lettuce (3 cups), 1 chopped tomato, fresh cilantro (1/4 cup), chili powder (1/2 teaspoon), sprinkled with reduced fat Monterey Jack cheese (1/4 cup) and topped with low fat sour cream (optional)
Notes: Makes 4-6 servings. The additional yield is necessary based on how the meat is purchased at the grocery store. Unconsumed foods may be used for future snacks or following-day breakfast.
Water (16 oz.)
Remarks: Consume additional water between meals in order to meet a daily total of 128 oz.

Wednesday

Breakfast
Scrambled egg whites (2-3 eggs) with spinach, red bell pepper (half), 1 small tomato (diced), and 4 oz. of cooked chicken (skinless) or leftover turkey or salmon from Monday and Tuesday
Note: Scrambled eggs or omelets are the perfect dishes to throw in leftover vegetables and meats.
Fresh fruit
Hot tea (black), with a small amount of honey and soymilk
Water (16 oz.)

Mid-morning snack
Celery and carrots, sliced into long strips, dipped into small amounts of natural peanut butter
Water (16 oz.)

Lunch
Chicken gyros (4-6 oz.) with shredded romaine lettuce (1-1/2 cups), one cucumber (diced), crumbled feta cheese (2 tablespoons), one tomato (diced), dried dill weed (1 teaspoon), fresh lemon juice (2 teaspoons), olive oil (1 teaspoon), Greek seasoning (1-1/2 teaspoons) and pita bread (4 pieces)

Notes: Makes 4 servings. You may already have a local restaurant that prepares good chicken gyros. Be careful not to overload the gyro with dressing.
Water (16 oz.)

Pre-dinner snack
Fresh fruit
Water (16 oz.)

Post-workout snack
Freshly blended fruit and vegetable juice (24 oz.)
Water (16 oz.)

Dinner
Broiled or seared rare tuna and raspberry salad with commercial fat free salad dressing (1/2 cup), raspberry vinegar (1/4 cup), Cajun seasoning (1-1/2 teaspoons), thick-sliced tuna steak (8 oz.), arugula or mixed greens (3 cups), fresh raspberries (1/2 cup)
Note: Makes 1-2 servings.
Water (16 oz.)
Remarks: Consume additional water between meals in order to meet a daily total of 128 oz.

Thursday

Breakfast
Oatmeal (1 cup), full oat or steel cut (not instant oatmeal), mixed with raisins (1/4 cup), honey (1 teaspoon), natural peanut butter (1 teaspoon) and a splash of soymilk
Note: Makes 1 serving.
Banana (1 each)
Hot tea (black), with a small amount of honey and soymilk
Water (16 oz.)

Mid-morning snack
Red bell pepper, sliced into strips, with 1/4 cup of hummus
Water (16 oz.)
 

Lunch
Tuna salad sandwich with fat free mayonnaise and honey mustard, Cajun seasoning (2 teaspoons), diced tomatoes and bell peppers, served over fresh greens on wheat or multi-grain bread
Notes: Makes 1 serving. Tuna has a 1-2 day standard shelf life. I use leftover tuna from the previous night and mix it in with remaining vegetables, finished with seasoning and fat free dressing. It's a perfect way to keep foods from going bad before you have the chance to consume them.
Water (16 oz.)
 

Pre-dinner snack
Granola
Fresh fruit
Water (16 oz.)

Post-workout snack
Whey protein (30 g) smoothie with blueberries, banana, strawberries and soymilk (24 oz.)
Water (16 oz.)
 

Dinner
Grilled chicken or fish kabobs (4-6 oz. of meat) with 1 red or green bell pepper (cut into squares), zucchini (half, cut into squares), sprinkled with salt and pepper, and marinated in low sodium soy sauce or a barbecue sauce of your choice
Notes: Makes 1-2 servings. Kabobs are also a great dish to use leftover meats and vegetables.
Water (16 oz.)
Remarks: Consume additional water between meals in order to meet a daily total of 128 oz.

Friday

Breakfast
Scrambled egg whites (2-3 eggs) with spinach, red bell pepper (half), 1 small tomato (diced), and 4 oz. of cooked chicken (skinless) or leftover chicken or fish from Wednesday or Thursday
Note: Scrambled eggs or omelets are the perfect dishes to throw in leftover vegetables and meats.
Fresh fruit
Hot tea (black), with a small amount of honey and soymilk
Water (16 oz.)

Mid-morning snack
Trail mix (1 cup), with mixed nuts and raisins (no chocolate)
Water (16 oz.)

Lunch
Chicken or turkey chili with 90% or better fat free ground meat, chopped onions, tomatoes, green and red bell peppers, minced jalapeno pepper, low sodium chicken broth (28 oz.), chili powder (2 teaspoons), ground red pepper (1/2 teaspoon), and kidney or pinto beans (15-16 oz.)
Note: Makes 4-5 servings.
Water (16 oz.)

Pre-dinner snack
Fresh fruit
Water (16 oz.)

Post-workout snack
Freshly blended fruit and vegetable juice (24 oz.)
Water (16 oz.)
 

Dinner
Cajun-style chicken soup with chopped chicken (12-14 oz. chopped into cubes), diced yellow onions (3, large), fresh cut green beans, bay leaves (2-3), Cajun seasoning (2 cups), Creole Instant Roux Mix (1 cup), water (64 oz.)
Note: Makes 8-10 servings.
Water (16 oz.)
Remarks: Consume additional water between meals in order to meet a daily total of 128 oz.

Saturday

Breakfast
Oatmeal and blueberry wheat pancakes with whole oat or steel cut oatmeal (3 cups), ready-made wheat pancake mix, egg whites (2-3 eggs), olive oil (1 tablespoon) and fresh blueberries (2 cups), topped with sugar free syrup
Fresh fruit
Hot tea (black), with a small amount of honey and soymilk
Water (16 oz.)
 

Mid-morning snack
Trail mix (1 cup), with mixed nuts and raisins (no chocolate)
Water (16 oz.)
 

Lunch
Turkey breast (3-4 oz.) slices in a multi-grain pita pocket, with dark greens, fresh tomato slices or sundried-tomato pieces, and a small amount of light balsamic vinaigrette or light honey mustard (2 each)
Note: Makes 1 serving.
Water (16 oz.)

Pre-dinner snack
Fresh fruit
Water (16 oz.)

Post-workout snack
Granola
Fresh fruit
Water (16 oz.)

Dinner
Soup made from Friday
Notes: Your soup will have a 3-day shelf life. What you don't finish can be frozen for later use.
Water (16 oz.)
Remarks: Consume additional water between meals in order to meet a daily total of 128 oz.

Sunday

Breakfast
Pancakes from Saturday or oatmeal
Fresh fruit
Hot tea (black), with a small amount of honey and soymilk
Water (16 oz.)

Mid-morning snack
Red bell pepper, sliced into strips, with 1/4 cup of hummus
Water (16 oz.)

Lunch
Grilled salmon (4-6 oz.) over fresh spinach, walnuts, raisins and a small amount of light balsamic vinaigrette
Water (16 oz.)

Pre-dinner snack
Granola
Fresh fruit
Water (16 oz.)

Post-workout snack
Whey protein (30 g) smoothie with blueberries, banana, strawberries and soymilk (24 oz.)
Water (16 oz.)

Dinner
Boiled, baked or grilled chicken (6-7 oz.) over brown rice and steamed vegetables
Water (16 oz.)
Remarks: Consume additional water between meals in order to meet a daily total of 128 oz.


This is the short version of the Savory Survival Guide, a meal plan that has helped me to maintain a healthy level of body fat and long-lasting energy.

Prior to writing this guide we noticed many people gained weight by eating 2-3 large meals a day, instead of breaking down the meals into smaller portions and consuming them in frequent intervals. By eating 5-6 times throughout each day like in the Savory Survival Guide, your body is constantly metabolizing. This is a way of countering the effects of aging when your metabolism naturally slows down.

Remember, the Savory Survival Guide is meant for suggestions only. Most of the meals listed in the short version can be prepared in 30 minutes or less. You may wish to substitute certain ingredients based on preference or due to allergies.

Let us know how it is working for you. Try the short version of the Savory Survival Guide, and tell us what you think at ssgweichert@nationalguard.com. 


HOOAH!
SSG Ken Weichert

 

The Savory Survival Guide was first mentioned in the Fitness section of GX 6.7. If you'd like to read more, go to Operation Hunting 4 Health.

Return to Diet and Health Main Page.


About the authors:
Staff Sergeant Ken Weichert is a six-time Soldier of the Year, Master Fitness Trainer and veteran of Operations Iraqi Freedom and Desert Storm. Ken and his wife, Stephanie, a Certified Personal Trainer, founded START Fitness, a group exercise and hiking business that delivers military-style workouts to Soldiers and civilians since 1998. Ken and Stephanie have led thousands of Soldiers to better health through Operation Fit to Fight, a fitness and nutrition training program designed to help Soldiers prepare for deployments and Basic Combat Training (BCT). Ken and Stephanie currently produce health and fitness programs for GX magazine and for the National Guard website.