Meal plan grocery list
Chicken breast
Ground beef
Salmon fillets
Eggs
Greek yogurt
Milk
Cheddar cheese
Oatmeal
Quinoa
Brown rice
Whole wheat bread
Sweet potatoes
Carrots
Broccoli
Spinach
Kale
Bell peppers
Tomatoes
Onions
Garlic
Apples
Bananas
Blueberries
Strawberries
Almonds
Peanut butter
Black beans
Chickpeas
Olive oil
Chicken broth
Honey
Protein powder
Granola bars
Meal plan overview
Maintain peak performance with the 14-Day Meal Plan for Soldiers. This plan includes robust, high-energy meals to sustain the physical demands of military life. Enjoy meals like protein-packed chili, fortified oatmeal, and nutrient-dense snack bars designed for endurance and strength.
Each day offers practical and nourishing meal options to keep you focused and fueled during long, demanding days. This plan supports your rigorous lifestyle by providing the essential nutrients needed to stay mission-ready.
Foods to eat
- Fresh Fruits and Vegetables: Base your meals around a variety of fresh, raw fruits and vegetables.
- Nuts, Seeds, and Sprouts: Incorporate soaked or sprouted nuts and seeds for protein and healthy fats.
- Herbs and Spices: Use fresh herbs and spices to add flavor without cooking, such as mint, cilantro, ginger, and garlic.
- Cold-Pressed Oils: Use oils like olive oil and coconut oil for dressings and to add healthy fats to your diet.
- Raw Nut Butters: Include raw nut butters as a spread or in smoothies for added energy and nutrients.
✅ Tip
Foods not to eat
- Cooked Foods: Avoid any foods that have been cooked as this goes against the principles of a raw food diet.
- Processed and Refined Foods: Stay away from processed snacks, refined sugars, and flours, which are not permissible in a raw diet.
Main benefits
Embracing the Indian meal plan for raw food diet can provide a fresh, nutrient-dense approach to eating. This plan includes a variety of raw fruits, vegetables, nuts, and seeds, offering a rich source of vitamins and minerals. Fresh herbs and spices add flavor without cooking, preserving the natural enzymes in the food. Additionally, raw dishes like salads, smoothies, and fruit bowls are quick and easy to prepare. This approach not only boosts nutrient intake but also supports overall vitality and energy.
🎓 Recommended nutrient breakdown
Fat
Carbs
Protein
Fiber
Other
Food alternatives
To sustain energy and build strength during intense physical activities, try these nutritious substitutions:
- For added protein, Greek yogurt with protein powder can replace regular Greek yogurt in snacks.
- To boost energy, white rice can replace brown rice in post-workout meals.
- For added fiber, steel-cut oats can replace regular oats in breakfast dishes.
- To reduce fat intake, low-fat cottage cheese can replace cheddar cheese in snacks and meals.
- For a nutrient-dense snack, trail mix with dried fruit can replace granola bars.
How to budget on this meal plan
Extra tips
Any healthy snack ideas?
Consider these high-energy snacks for soldiers:
- Banana paired with peanut butter
- Greek yogurt topped with honey and granola
- Trail mix consisting of nuts and dried fruit
- Whole grain crackers served with cheese
- Smoothie blended with spinach, berries, and protein powder
- Apple slices spread with almond butter
- Boiled eggs lightly seasoned with black salt
What should I drink on this meal plan?
For soldiers, recommended drinks include water with electrolytes for hydration, coconut water for its natural electrolytes, and protein shakes made with water or unsweetened almond milk. Green tea is a good source of antioxidants, while milk or fortified plant-based alternatives provide essential calcium and protein. Avoid sugary beverages and focus on hydrating, nutrient-dense options.
How to get even more nutrients?
Meal plan suggestion
14-Day Meal Plan for Soldiers
Day 1
- Breakfast: Scrambled eggs with spinach, onions, and cheddar cheese
- Lunch: Chicken breast salad with bell peppers, tomatoes, kale, and olive oil dressing
- Dinner: Grilled salmon fillets with quinoa and steamed broccoli
- Snack: Greek yogurt with honey and blueberries
Day 2
- Breakfast: Oatmeal with sliced bananas, strawberries, and almond pieces
- Lunch: Ground beef and black bean chili with diced tomatoes and garlic
- Dinner: Baked chicken breast with sweet potatoes and sautéed spinach
- Snack: Apple slices with peanut butter
Day 3
- Breakfast: Greek yogurt with granola bars crumbled and sliced apples
- Lunch: Quinoa salad with chickpeas, diced carrots, bell peppers, and olive oil
- Dinner: Pan-seared salmon with garlic roasted carrots and steamed kale
- Snack: Banana with a handful of almonds
Day 4
- Breakfast: Protein smoothie with milk, protein powder, and mixed berries
- Lunch: Sweet potato and chickpea bowls with spinach and a dollop of Greek yogurt
- Dinner: Ground beef stir-fry with broccoli, onions, and bell peppers over brown rice
- Snack: Hard-boiled eggs
Day 5
- Breakfast: Whole wheat bread toasted with smashed avocado and sliced tomatoes
- Lunch: Chicken broth-based soup with kale, carrots, and quinoa
- Dinner: Baked chicken breast with sautéed spinach and garlic, side of quinoa
- Snack: Cheddar cheese slices with apple pieces
Day 6
- Breakfast: Oatmeal with peanut butter, sliced banana, and honey
- Lunch: Salmon salad with spinach and kale, bell peppers, and olive oil dressing
- Dinner: Ground beef tacos with whole wheat bread, diced tomatoes, onions, and cheddar cheese
- Snack: Greek yogurt with mixed berries
Day 7
- Breakfast: Scrambled eggs with chopped spinach and tomatoes, side of whole wheat toast
- Lunch: Chickpea and carrot patties with a side of steamed broccoli
- Dinner: Grilled chicken breast with mashed sweet potatoes and sautéed kale
- Snack: Granola bars with a handful of almonds
Day 8
- Breakfast: Greek yogurt with granola and sliced strawberries
- Lunch: Quinoa and black bean stuffed bell peppers with diced onions and tomatoes
- Dinner: Pan-seared salmon with garlic spinach and brown rice
- Snack: Banana with peanut butter
Day 9
- Breakfast: Protein shake with milk, protein powder, and blueberries
- Lunch: Chicken breast strips over kale salad with carrots, almonds, and honey dressing
- Dinner: Beef and broccoli stir-fry over quinoa
- Snack: Hard-boiled eggs and sliced apples
Day 10
- Breakfast: Oatmeal with cheddar cheese and sliced apples
- Lunch: Sweet potato and spinach frittata with diced tomatoes and onions
- Dinner: Grilled salmon with roasted bell peppers and a side of brown rice
- Snack: Greek yogurt with sliced bananas and strawberries
Day 11
- Breakfast: Scrambled eggs with ground beef, spinach, and onions
- Lunch: Chicken and quinoa salad with bell peppers, chickpeas, and tomatoes
- Dinner: Baked chicken with broccoli and sweet potato fries
- Snack: Granola bar with a handful of blueberries
Day 12
- Breakfast: Greek yogurt with mixed berries and almonds
- Lunch: Beef and black bean chili with diced onions and tomatoes
- Dinner: Pan-seared salmon with garlic quinoa and sautéed kale
- Snack: Peanut butter on whole wheat bread with slices of banana
Day 13
- Breakfast: Whole wheat toast with avocado, scrambled eggs, and sliced tomatoes
- Lunch: Chicken breast wraps with spinach, carrots, and Greek yogurt dressing
- Dinner: Ground beef stuffed bell peppers with quinoa and cheddar cheese
- Snack: Apple slices with almond butter
Day 14
- Breakfast: Protein smoothie with protein powder, milk, and strawberries
- Lunch: Tuna salad with chickpeas, sweet potatoes, and olive oil dressing
- Dinner: Baked salmon with steamed broccoli and carrots
- Snack: Cheddar cheese and whole wheat crackers
Want to learn more?
⚠️ Keep in mind
Article reviewed
- Written by Roxana Grabowska
- Published on Jun 3, 2024
- Updated on Oct 1, 2024