A 7-Day Healthy Meal Plan for a Sound Mind and Body

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If you want to live a long and healthy life, you are going to have to become really disciplined about what you eat and drink. One of the most important things for your body is water, so make sure you start by drinking a lot of water every day. Also, I suggest you buy reverse osmosis water as it is much healthier compared to tap water.

Apart from that you will have to stick to a specific diet plan that gives your body all the nutrients necessary for growth and development. Mentioned below is a 7-day healthy meal plan for a sound mind and body:

Monday: 

Breakfast:

For breakfast, eat some Smoked salmon and egg with whole-grain bread. Also, add some watercress and a medium mocha drink that is low in fat. 

Morning Snack:

A portion of walnuts with dried dates

Lunch:

One serving of warm vegetable soup. Add a mixture of beans and vegetables to your soup and drizzle with extra virgin olive oil. A slice of whole-grain bread, a portion of steamed vegetables, like carrots and broccoli, and a fruit of your choice.

Dinner:

Single serving mac and cheese, some steamed broccoli, and asparagus. For dessert have some Greek yogurt with nuts and berries. 

Tuesday:

Breakfast:

Banana smoothie with a protein powder of your choice.

Snack:

Apple slices with some peanut butter

Lunch:

Tuna salad with some whole grain bread, some raw vegetables such as carrots or bell peppers, and a banana for dessert. 

Dinner:

Salmon with salsa or hummus and some leafy vegetables. Chocolate pudding and some strawberries for dessert and a cup of warm oat milk before bed.

Wednesday:

Breakfast:

A bowl of oatmeal with a banana on the side and a cup of coffee with low-fat milk.

Morning Snack:

Apple slices with peanut butter

Lunch:

Mashed potatoes, turkey sandwich with slices of chopped tomatoes, topped with extra virgin olive oil, and cayenne pepper. A handful of blueberries for dessert.

Dinner:

One cup of steamed brown rice, two squares of dark chocolate with chicken breast, and vegetables.

Thursday:

Breakfast:

Whole wheat English muffin with a cup of low-fat milk.

Morning Snack:

Any energy bar.

Lunch:

Baked potatoes with beef chili and cheese of your choice, and a side serving of green beans or peas.

Dinner:

A bowl of mac and cheese and baked potato skins on the side. A handful of walnuts and raisins as desert.

Friday:

Breakfast:

A handful of blueberries, some flax seeds, and around 40 g granola mixed with unsweetened Greek yogurt and a cup of low-fat milk coffee. 

Morning Snack:

A handful of walnuts

Lunch:

Tuna sandwich with a bunch of vegetables like cucumbers, peppers, diced tomatoes, and lettuce. A banana and some nuts of your choice on the side and a cup of lemon tea.

Dinner:

Fried rice with chicken chunks, a small baked sweet potato, a portion of leafy greens, two squares of dark chocolate, and a handful of walnuts.

Saturday:

Breakfast:

Two egg muffins, some grilled tomatoes topped with mushrooms and black olives, and a glass of almond milk.

Morning Snack:

A Banana with peanut butter.

Lunch:

A bowl of lentil soup with two gram crackers as dessert.

Dinner:

One baked potato with chili, and creme fraiche. Some leafy vegetables, three squares of dark chocolate with a handful of blueberries.

Sunday:

Breakfast:

Two pancakes drizzled with some maple syrup and topped with crushed nuts of your choice. A portion of fresh spinach, and a low fat mocha drink.

Morning Snack:

Walnuts and a banana.

Lunch:

A grilled chicken filet with some smoked or steamed broccoli on the side. A cup of cooked sauteed corn and carrots and an orange.

Dinner:

Black bean soup served with one cup of cauliflower rice, two wheat tortillas, and some salsa. Low fat ice cream of your choice as desert.

Read Also: Health Check With Home Depot Health Check

The Takeaway

So here is a 7-day diet plan that will help you stay healthy and fit. Now make sure you stick to this plan regularly if you want to see the effects on your daily life. It might take a bit of getting used to at first, but after a week or so, you will start enjoying the regiment. Plus, once you start seeing the positive effects it will have on your body, you will never want to go back to your old eating habits. I wish you good luck, my friends. Here’s wishing you a wonderful day ahead!

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