5 Easy Meal Prep 28 Day Reset
28 days to a fitter, more fabulous you!
Are your favorite pair of jeans getting a little snug? Those extra pounds can sneak up on you if you're not careful. The culprit is often a combination of overeating and not enough exercise. Fortunately, it's never too late to begin improving your health! Jump-start your fitness routine, clean up your diet, and change your body with this 28-day meal plan!
Delicious and Nutritious
A lot of people don't realize that dieting should never be synonymous with starving. The quickest and safest way to lose weight is to focus on meals that will nourish your body. This 28-day eating plan is made up of dozens of delicious and nutritious meals that will do just that!
The tasty recipes in this program incorporate plenty of lean protein, healthy fats, and complex carbs for perfectly balanced meals. This style of eating will help you change your habits and transform your body!
Change Your Body with this 28-Day Meal Plan
Over the next 28 days, you'll eat up to 1600 calories per day. Slightly decreasing your daily caloric intake will enable you to shed excess fat steadily. Keep in mind that you will use most of your leftovers, so make sure that you package them up into individual servings! Mindful packaging makes it easier than ever to grab them and go!
Check out: How to Meal Prep for Your Weight Loss Plan for a stress-free 28-days!
Each day will consist of three meals and a snack. You can choose to eat the snack at any point throughout the day, although we recommend eating every 3 to 4 hours. Lastly, if you find yourself with extra leftovers, freeze them or substitute them for another meal in order to use them up!
Get Active
Remember, exercise will increase fat burn and weight loss! In conjunction with this meal plan, you may also want to consider participating in one of these fitness challenges:
- 28-Day HIIT Bodyweight Workout Challenge
- 28-Day Flat Belly Challenge
- 30-Day Walk Your Way to Weight Loss Challenge
In order to continue progressing and change your body, you must remain consistent! Let's get to it!
Week 1
Day 1 – 1476 Calories
Breakfast: Greek Egg Muffins (2 servings,) an Apple, and ¼ cup of Almonds
Lunch: Skinny Chicken Bacon Ranch Wraps (1 serving)
Dinner: Easy Black Bean Soup with Avocado (1 serving)
Snack: Tuna Salad Stuffed Avocado (1 serving)
Day 2 – 1486 Calories
Breakfast: leftover Greek Egg Muffins (2 servings,) a Banana , and ¼ cup of Almonds
Lunch: leftover Skinny Chicken Bacon Ranch Wraps (1 serving)
Dinner: leftover Easy Black Bean Soup with Avocado (1 serving)
Snack: leftover Tuna Salad Stuffed Avocado (1 serving)
Day 3 – 1373 Calories
Breakfast: leftover Greek Egg Muffins (2 servings) and an Apple
Lunch: 15-Minute Spicy Garlic Ginger Shrimp (2 servings)
Dinner: Chicken Fajita Power Bowl (1 serving)
Snack: PB&J Protein Shake (1 serving)
Day 4 – 1412 Calories
Breakfast: Chia Seed Berry Yogurt Smoothie (1 serving)
Lunch: leftover 15-Minute Spicy Garlic Ginger Shrimp (2 servings)
Dinner: leftover Easy Black Bean Soup with Avocado (1 serving)
Snack: Skinny Cheeseburger Boats (2 servings)
Day 5 – 1569 Calories
Breakfast: leftover Chia Seed Berry Yogurt Smoothie (1 serving)
Lunch: Clean Eating Nutter Butter and Jam Sandwich (2 servings)
Dinner: Cheesy Chicken Avocado Burrito Wrap (1 serving)
Snack: leftover Skinny Cheeseburger Boats (2 servings)
Day 6 – 1408 Calories
Breakfast: Pesto and Egg Breakfast Sandwich (1 serving)
Lunch: leftover Cheesy Chicken Avocado Burrito Wrap (1 serving)
Dinner: Salmon with Sweet Ginger Soy Glaze (1 serving) and 1 cup of Broccoli
Snack: leftover Skinny Cheeseburger Boats (1 serving)
Day 7 – 1408 Calories
Breakfast: leftover Pesto and Egg Breakfast Sandwich (1 serving)
Lunch: leftover Cheesy Chicken Avocado Burrito Wrap (1 serving)
Dinner: leftover Salmon with Sweet Ginger Soy Glaze (1 serving) and 1 cup of Broccoli
Snack: leftover Skinny Cheeseburger Boats (1 serving)
Week 2
Day 8 – 1427 Calories
Breakfast: Egg and Turkey Sausage Breakfast Tacos (1 serving) and an Apple
Lunch: leftover Salmon with Sweet Ginger Soy Glaze (1 serving) and 1 cup of Broccoli
Dinner: Easy Thai Beef Salad (2 servings)
Snack: Skinny Cheesy Chicken Sweet Potato Skins (2 servings)
Day 9 – 1320 Calories
Breakfast: leftover Egg and Turkey Sausage Breakfast Tacos (1 serving)
Lunch: leftover Easy Thai Beef Salad (2 servings)
Dinner: Tuna Zucchini Noodle Bake (2 servings)
Snack: leftover Skinny Cheesy Chicken Sweet Potato Skins (2 servings)
Day 10 – 1365 Calories
Breakfast: leftover Egg and Turkey Sausage Breakfast Tacos (1 serving) and an Apple
Lunch: leftover Easy Thai Beef Salad (2 servings)
Dinner: leftover Tuna Zucchini Noodle Bake (2 servings)
Snack: Easy Stuffed Mushrooms (2 servings)
Day 11 – 1491 Calories
Breakfast: Banana Split Protein Smoothie (1 serving)
Lunch: leftover Tuna Zucchini Noodle Bake (2 servings)
Dinner: Chili Lime Chicken with Mango Rice (1 serving)
Snack: leftover Easy Stuffed Mushrooms (2 servings)
Day 12 – 1494 Calories
Breakfast: Spinach and Feta Lettuce Wrap (1 serving)
Lunch: Skinny Taco Salad in a Jar (2 servings)
Dinner: leftover Chili Lime Chicken with Mango Rice (1 serving)
Snack: leftover Easy Stuffed Mushrooms (2 servings)
Day 13 – 1326 Calories
Breakfast: Peanut Butter Banana Overnight Oats (1 serving)
Lunch: leftover Chili Lime Chicken with Mango Rice (1 serving)
Dinner: leftover Skinny Taco Salad in a jar (2 servings)
Snack: Avocado Stuffed Deviled Eggs (2 servings)
Day 14 – 1401 Calories
Breakfast: leftover Peanut Butter Banana Overnight Oats (1 serving)
Lunch: leftover Skinny Taco Salad in a jar (2 servings)
Dinner: Oven Crispy Fish Tacos (3 servings)
Snack: leftover Avocado Stuffed Deviled Eggs (2 servings)
Week 3
Day 15 – 1456 Calories
Breakfast: Greek Egg Muffins (2 servings) and an Orange
Lunch: leftover Oven Crispy Fish Tacos (3 servings)
Dinner: Chicken Fajita Power Bowl (1 serving)
Snack: leftover Avocado Stuffed Deviled Eggs (2 servings)
Day 16 – 1341 Calories
Breakfast: leftover Greek Egg Muffins (2 servings) and a Banana
Lunch: leftover Oven Crispy Fish Tacos (2 servings)
Dinner: Korean BBQ Cabbage Cups (2 servings)
Snack: Grilled Zucchini Caprese (2 servings)
Day 17 – 1464 Calories
Breakfast: leftover Greek Egg Muffins (2 servings) and an Orange
Lunch: Southwest Veggie Wraps (1 serving) and ¼ cup of Almonds
Dinner: Chicken Fajita Power Bowl (1 serving)
Snack: leftover Grilled Zucchini Caprese (2 servings)
Day 18 – 1463 Calories
Breakfast: Quinoa Apple Breakfast Bowl (1 serving) and ¼ cup of Almonds
Lunch: leftover Southwest Veggie Wraps (1 serving)
Dinner: Mediterranean Greek Salmon with Orzo (1 serving)
Snack: Sweet and Spicy Nuts (1 serving) and a Banana
Day 19 – 1456 Calories
Breakfast: leftover Quinoa Apple Breakfast Bowl (1 serving)
Lunch: leftover Southwest Veggie Wraps (1 serving)
Dinner: leftover Mediterranean Greek Salmon with Orzo (1 serving)
Snack: The Dating Almond Smoothie Recipe (1 serving)
Day 20 – 1367 Calories
Breakfast: Skinny Spinach and Feta Baked Egg (2 servings)
Lunch: leftover Mediterranean Greek Salmon with Orzo (1 serving)
Dinner: Quinoa and Shrimp Paella (2 servings)
Snack: leftover Sweet and Spicy Nuts (1 serving) and an Apple
Day 21 – 1366 Calories
Breakfast: leftover Skinny Spinach and Feta Baked Egg (2 servings)
Lunch: leftover Quinoa and Shrimp Paella (2 servings)
Dinner: Banana Split Protein Smoothie (1 serving)
Snack: leftover Sweet and Spicy Nuts (1 serving) and an Apple
Week 4
Day 22 – 1525 Calories
Breakfast: Peanut Butter Banana Overnight Oats (1 serving)
Lunch: Skinny Chicken Bacon Ranch Wraps (1 serving)
Dinner: leftover Quinoa and Shrimp Paella (2 servings)
Snack: Avocado Fries with Spicy Honey Lime Sauce (1 serving)
Day 23 – 1365 Calories
Breakfast: leftover Peanut Butter Banana Overnight Oats (1 serving)
Lunch: leftover Skinny Chicken Bacon Ranch Wraps (1 serving)
Dinner: Clean-Eating Chicken Salad (1 serving) and an Apple
Snack: leftover Avocado Fries with Spicy Honey Lime Sauce (1 serving)
Day 24 – 1352 Calories
Breakfast: Souffle Omelette with Mushrooms (3 servings)
Lunch: leftover Clean-Eating Chicken Salad (1 serving) and an Apple
Dinner: Buffalo Chicken Pasta (1 serving)
Snack: leftover Avocado Fries with Spicy Honey Lime Sauce (1 serving)
Day 25 – 1434 Calories
Breakfast: leftover Souffle Omelette with Mushrooms (3 servings)
Lunch: leftover Clean-Eating Chicken Salad (1 serving)
Dinner: leftover Buffalo Chicken Pasta (2 servings)
Snack: Peanut Butter Mocha Espresso Shake (1 serving)
Day 26 – 1397 Calories
Breakfast: Banana Split Protein Smoothie (1 serving)
Lunch: leftover Buffalo Chicken Pasta (1 serving)
Dinner: Low-Carb Philly Cheese Steaks (1 serving)
Snack: Stuffed Bell Pepper Pizzas (2 servings)
Day 27 – 1410 Calories
Breakfast: Pesto and Egg Breakfast Sandwich (1 serving)
Lunch: leftover Low-Carb Philly Cheese Steaks (1 serving)
Dinner: Chicken Zucchini Roll-Ups (1 serving)
Snack: leftover Sweet and Spicy Nuts (1 serving) and leftover Stuffed Bell Pepper Pizzas (2 servings)
Day 28 – 1410 Calories
Breakfast: leftover Pesto and Egg Breakfast Sandwich (1 serving)
Lunch: leftover Low-Carb Philly Cheese Steaks (1 serving)
Dinner: leftover Chicken Zucchini Roll-Ups (1 serving)
Snack: leftover Sweet and Spicy Nuts (1 serving) and leftover Stuffed Bell Pepper Pizzas (2 servings)
Click to Download the Change Your Body 28-Day Meal Plan with Shopping List
Are you ready to change your body with this 28-day meal plan? Have you tried some of these tasty recipes already? Let us know in the comment section below!
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Erin Miller
Erin is an NASM Certified Personal Trainer and Corrective Exercise Specialist. She is also a Performance Nutrition Coach, certified through the Clean Health Fitness Institute. Some of Erin's favorite hobbies include hiking, kayaking, and hanging out at the beach, although weight lifting is her greatest passion. She says, "Weight training is one of the most empowering things a person can do. Not just seeing, but feeling yourself transform… There's just nothing else like it."
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Source: https://skinnyms.com/change-your-body-with-this-28-day-meal-plan/
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