Following a weekly Breakfast, Lunch and Snack Rotation makes life easier in lots of ways! Take a look at the healthy, quick and easy plan for Wednesday. A shopping list is included at the bottom.
Breakfast: Egg, Cheese, Ham and Spinach Sandwich + Orange
I love my Wednesday breakfast because I’m a huge fan of breakfast sandwiches! They’re easy, versatile, portable, and satisfying.
An egg sandwich can provide a nutritious start to your day when you choose healthy ingredients like a whole grain English muffin, a thin slice of cheese, a thin slice of nitrite and nitrate free deli ham, some veggies (like spinach), and of course, a protein-packed egg.
If you’ve never made an egg sandwich before… start now! It’s so easy and much healthier than picking one up at a fast-food drive-thru or from the freezer aisle of the grocery store. It only takes about 5 minutes…
- Toast an English muffin.
- While the English muffin is toasting you have just enough time to fry an egg. (I spray the pan with just a little bit of Avocado oil.)
- When the egg is done, remove it from the pan and place it on the lightly buttered, toasted English muffin bottom.
- Layer on a slice of cheese, which will immediately start to melt.
- Before adding the ham, warm it up. Use the pan you just cooked the egg in. With the heat turned off, let the ham heat up for about 10 seconds each side, then place it on top of the cheese.
- Top the ham with some fresh spinach leaves.
- Place the top of the English muffin on and Enjoy!
Complete the meal with a side of fruit, like an easy-peel Clementine.
There are plenty of healthy variations. Try whole grain toast or a whole grain bagel, various cheeses, Canadian bacon, bacon or a sausage pattie, baby kale or arugula, and maybe even add a slice of tomato and/or avocado.
This sandwich is great on the go. Place it in a bag or container for later and re-heat in the microwave.
My family and I enjoy this sandwich every Wednesday morning. Since it’s so easy, and I always have the ingredients on hand, it usually shows up on one of the weekend days too!
Lunch: Spinach Salad with Cucumber, Tomato, Feta Cheese and Deli Meat + Salad Dressing + Nut Mix + Dark Chocolate
Lunch is a great time to add some vegetables to your day in the form of a salad! This one is simple… baby spinach, sliced cucumber, tomato, and crumbled feta cheese. You could also add some protein with deli meat, tuna, or rotisserie chicken.
Homemade or store-bought Balsamic Vinaigrette goes great with this salad!
To add a little more protein, omega-3 fatty acids and some antioxidants, I enjoy a serving of mixed nuts and one square of quality dark chocolate (75% or higher). Dark chocolate really is a daily requirement, right?
For a convenient to-go lunch, make this salad the night before and store it in the fridge. You can find my favorite bento-style container, EasyLunchboxes (affiliate link) on Amazon. They even sell convenient little containers (affiliate link) perfect for salad dressing.
Snack: Cottage Cheese with Fruit or Crackers
Low fat cottage cheese is an excellent source of protein and nutrients including Calcium, Phosphorous, Selenium, and B Vitamins. I like to pair my cottage cheese with fruit like melon, pineapple or peaches. Yum!
Cottage cheese is also great with crackers. My husband will pack this snack to take to work on Wednesdays.
I’m a huge fan of the brand Good Culture. It’s the best cottage cheese I’ve every had! Not only is it organic, but there’s also less sugar and junk compared to other brands.
So there you have it… Wednesday’s breakfast, lunch and snack rotation! Modify or change any meal to suit your needs and tastes! Need another snack? If you choose to have your cottage cheese with crackers, then add a serving of fruit for a second snack. Check out my list of 15 Healthy Snacks for more ideas!
Shopping List
PRODUCE: -spinach -cucumber -tomato -clementines -cantaloupe
DELI/BREAD: -thin Swiss cheese slices -feta cheese -deli ham slices -deli turkey slices? (for salad) -English muffins
PANTRY: -avocado oil spray -balsamic vinaigrette -mixed nuts -dark chocolate squares -crackers
REFRIGERATED: -eggs -butter -cottage cheese
Many of these groceries can be used throughout the week in other meals. Please reference and/or print the complete Breakfast, Lunch and Snack Rotation, as well as the accompanying Master Grocery List, for a full week of ideas.
Check out other posts in this series:
- Breakfast, Lunch and Snack Rotation (an introduction)
- Breakfast, Lunch and Snack Rotation for Monday
- Breakfast, Lunch and Snack Rotation for Tuesday
- Breakfast, Lunch and Snack Rotation for Thursday
- Breakfast, Lunch and Snack Rotation for Friday
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