7 Day Reset Capsule Meal Plan

Introducing the 7-Day Reset Capsule Meal Plan — a simple, supportive way to ease into the new year. Instead of overhauling everything at once, this plan focuses on repeatable, nutrient-dense meals that reduce decision fatigue and create structure where you need it most. Below is a streamlined, high-protein, high-fiber capsule menu you can run all week to help you feel nourished, steady, and energized. Think less planning, less stress, and more consistency — all within your current capacity. It will be SUCH a difference.For ease of viewing & grocery shopping — All meals below and grocery list are in one document here!

Breakfast:

Option 1:

• Eggs (scrambled, boiled, or fried)

• Sliced banana with cinnamon

Option 2:

• Cottage cheese + raw honey

• Chicken sausage

• Sliced apple

Lunch:

Option 1:

• 1 can of chicken or tuna

• Mix with 1/2 - 1 mashed avocado, oil, pink salt, and pepper

• Side of cucumbers and baby carrots

Option 2:

• Mixed arugula / spinach

• Shredded rotisserie chicken

• Grape tomatoes and cucumbers, chopped

• Olive oil + lemon juice + pink salt and pepper, shake together

Snacks:

Option 1:

• Berries

• 1/4 cup nuts

Option 2:

• Greek yogurt + cinnamon + honey

• Sliced apples

Dinner:

Option 1: Protein + Veggie + Carb

• Air fried salmon

• Roasted brussels

• Sautéed mushrooms

Option 2: One-Pan Meal

• Ground beef

• Frozen stir fry veggies

• Cook ground beef first, remove, sauté veggies with coconut aminos and add beef

I can’t wait to see your re-creations! Tag me on IG at @awilsonwellness so I can cheer you on.

If you have any questions or need assistance, reach out through the form on the membership home page! Feedback is welcomed.