28 -DAY C HAL L E NGE

FAST & EASY MEAL PLAN: WEEK 1

DAY 1

DAY 2

DAY 3

BREAKFAST

BREAKFAST

BREAKFAST

Open-Faced Egg Sandwich

Hearty and Healthy Oatmeal

6 oz 0% plain Greek-style yogurt

grapefruit
12 oz coffee with 2 oz fat-free milk

grapefruit
12 oz coffee with 2 oz fat-free milk

grapefruit

350 cals, 30 g pro, 49 g carb, 9 g fiber, 7 g fat, 2 g sat

fat, 310 mg sodium

460 cal, 17 g pro, 64 g carb, 9 g fiber, 17 g fat, 2 g sat

fat, 110 mg sodium

350 cal, 31 g pro, 52 g carb, 7 g fiber, 4 g fat, 1 g sat. fat,

125 mg sodium

1 hard or soft-cooked egg on 1 slice whole

wheat toast

1 cup oats prepared with 4 oz fat-free milk

and topped with 1 Tbsp walnut halves, 1
Tbsp raisins, and tsp cinnamon

LUNCH
Turkey-Pecan Salad with Balsamic

Whisk 1 Tbsp olive oil and 2 tsp balsamic

vinegar. Add 2 cups mixed greens;
cucumber; 3 oz deli-sliced low-fat turkey
breast; 3 tomato slices; 1 rib celery, sliced; 5
baby carrots; and 10 unsalted pecan halves.
Toss well.

1 small pear
12 oz green tea
500 cals, 22 g pro, 52 g carb, 13 g fiber, 26 g fat, 3 g sat
fat, 990 mg sodium

LUNCH

Cook 3 oz sliced boneless, skinless chicken

breast and 1 cup small broccoli florets
(frozen or fresh) in 1 Tbsp olive oil in skillet
over medium-high heat, stirring, until chicken
is done and broccoli is crisp-tender. Stir in
1 tsp chili sauce and tsp reduced-sodium
soy sauce. Serve over cup cooked brown
rice.

12 oz green tea

LUNCH
Open-Faced Tuna Sandwich

1 medium peach
12 oz green or herbal tea

cup Bing cherries

12 oz green or herbal tea

400 cal, 20 g pro, 47 g carb, 3 g fiber, 14 g fat, 3 g sat

fat, 520 mg sodium

300 cal, 26 g pro, 30 g carb, 5 g fiber, 8 g fat, 1 g sat fat,

510 mg sodium

Heat 2 cups low-sodium vegetable broth,

cup cooked soba (buckwheat) noodles, 3 oz
diced cooked chicken, 1 Tbsp thinly sliced
green onions, and tsp minced garlic in
saucepan over medium heat.

DINNER

Drain 3 oz solid white tuna packed in water

and mix with 2 Tbsp diced celery and 1 Tbsp
reduced-fat mayonnaise. Spoon on 1 slice
whole wheat toast and top with 3 tomato
slices ( thick).

DINNER

Steak n Shrooms

Skinny Chicken Parm

12 oz herbal tea

1 large fresh plum

12 oz herbal tea

Heat 1 Tbsp olive oil in skillet over mediumhigh heat. Add 3 oz filet mignon or lean beef
cut into chunks and cook with 1 cup sliced
mushrooms and cup each diced onion and
red bell pepper. Serve over cup cooked
quinoa.

370 cal, 23 g pro, 29 g carb, 4 g fiber, 19 g fat, 3 g sat

fat, 55 mg sodium

490 cals, 17 g pro, 41 g carb, 5 g fiber, 9 g fat, 5 g sat

fat, 600 mg sodium

DESSERT

Combine frozen banana, 4 oz fat-free milk,

1 oz unflavored whey protein, 1 Tbsp ground
flax meal, and 2 to 4 ice cubes in blender
and puree until smooth.

Asian Chicken Soup

DINNER
Chicken Stir-Fry with Brown Rice

Power Smoothie

DESSERT

Top cup cooked whole wheat spaghetti with

3 oz broiled boneless, skinless chicken breast.
Spoon cup marinara sauce on top. Top with 1
Tbsp grated Parmesan or Romano. Serve with
8 spears steamed asparagus drizzled with 1
Tbsp fresh lemon juice.

420 cal 23 g pro, 51 g carb, 9 g fiber, 16 g fat, 4 g sat

fat, 710 mg sodium

DESSERT

1 oz dark chocolate (70% cacao)

1 small orange

1 frozen low-calorie fudge dessert bar

rolled in 10 chopped unsalted peanuts

cup vanilla ice milk topped with 1 tsp

chocolate syrup and 10 unsalted almonds

240 cals, 3 g pro, 30 g carb, 6 g fiber, 14 g fat, 9 g sat

fat, 0 mg sodium

160 cal 6 g pro, 24 g carb, 5 g fiber, 6 g fat, 1 g sat fat,

45 mg sodium

160 cal, 5 g pro, 17 g carb, 2 g fiber, 9 g fat, 2 g sat fat,

35 mg sodium

OPTIONAL SNACK
1 oz string cheese
1 small apple
160 cals, 9 g pro, 26 g carb, 4 g fiber, 4 g fat, 2 g sat fat,
240 mg sodium

DAY 1 TOTALS
Without optional snack:
1580 cals
72 g protein
172 g carb
33 g fiber
56 g fat
19 g sat fat
1900 mg sodium

With optional snack:

1740 cals
81 g protein
198 g carb
37 g fiber
60 g fat
21 g sat fat
2140 mg sodium

OPTIONAL SNACK

OPTIONAL SNACK

6 oz 0% plain Greek-style yogurt with

cup blueberries
12 oz herbal tea or water

cup (30 pieces) unsalted pistachios in

the shell
12 oz herbal tea or water

130 cal, 16 g pro, 17 g carb, 2 g fiber, 0 g fat, 0 g sat fat,

65 mg sodium

170 cal, 6 g pro, 9 g carb, 3 g fiber, 14 g fat, 2 g sat fat,

0 mg sodium

DAY 2 TOTALS
Without optional snack:
1,390 cal
66 g protein
164 g carb
21 g fiber
56 g fat
9 g sat fat
685 mg sodium

With optional snack:

1,520 cal
82 g protein
181 g carb
23 g fiber
56 g fat
9 g sat fat
750 mg sodium

DAY 3 TOTALS
Without optional snack:
1,230 cal
85 g protein
150 g carb
23 g fiber
37 g fat
8 g sat fat
1,380 mg sodium

With optional snack:

1,400 cal
91 g protein
159 g carb
26 g fiber
51 g fat
10 g sat fat
1,380 mg sodium

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28 -DAY C HAL L E NGE

FAST & EASY MEAL PLAN: WEEK 1

DAY 4

DAY 5

BREAKFAST

BREAKFAST

Scrambled Eggs with Tortillas

Saut 2 Tbsp each diced red bell pepper and

onion in skillet coated with cooking spray over
medium-high until tender. Add 2 beaten eggs
and cook, stirring, until cooked through. Divide
among 2 warm corn tortillas and top evenly
with oz shredded Jack cheese.

12 oz coffee with 2 oz fat-free milk

370 cal, 20 g pro, 36 g carb, 3 g fiber, 16 g fat, 6 g sat
fat, 330 mg sodium

Granola-Berry Bowl

Top 5 oz 0% plain Greek-style yogurt with

cup low-fat granola and cup each
strawberries and blueberries. Sprinkle with
2 Tbsp each sliced almonds and ground
flaxseed.

12 oz coffee with 2 oz fat-free milk

380 cal, 23 g pro, 52 g carb, 10 g fiber, 12 g fat, 1 g sat
fat, 140 mg sodium

LUNCH

LUNCH

Turkey-Slaw Wrap

Grilled Chicken Salad Bowl

12 oz green or herbal tea

Whole wheat roll

cup grapes
12 oz green or herbal tea

Mix 1 cup fresh cabbage-and-carrot cole

slaw mix, 2 Tbsp 0% plain Greek-style
yogurt, and 1 tsp cider vinegar. Put 3 oz
deli-sliced low-fat turkey breast on large
whole wheat tortilla wrap. Top with slaw
and roll up.

210 cal, 21 g pro, 31 g carb, 4 g fiber, 3 g fat, .5 g sat fat,

1,040 mg sodium

Whisk 1 tsp olive oil, tsp balsamic vinegar,

and 1 tsp fresh basil. Toss with 2 cups mixed
greens, 3 oz sliced grilled chicken, 5 baby
carrots, and 5 tomato wedges. Sprinkle with
1 oz shredded Jack cheese.

440 cal, 30 g pro, 45 g carb, 8 g fiber, 17 g fat, 6 g sat

fat, 800 mg sodium

DINNER
Grilled Island Shrimp

DINNER
Asian Tuna

Toss 3 oz peeled and deveined shrimp with 1

Tbsp Jamaican jerk seasoning. Broil.
1 cup Dirty Rice n Beans (Toss cup
cooked brown rice with cup rinsed
low-sodium black beans and tsp Cajun
seasoning.)
1 cup sliced zucchini stir-fried in 1 tsp olive oil
1 cup strawberries

Broil 3 oz tuna steak. Whisk together 1 Tbsp

minced fresh ginger, 1 Tbsp rice vinegar, 1
Tbsp sesame oil, and tsp reduced-sodium
soy sauce. Top tuna with dressing.
cup soba (buckwheat) noodles tossed with
1 cup cooked bok choy and sprinkled with 2
Tbsp unsalted cashews

12 oz herbal tea
430 cal, 27 g pro, 24 g carb, 2 g fiber, 26 g fat, 5 g sat
fat, 160 mg sodium

12 oz herbal tea
390 cal, 29 g pro, 56 g carb, 12 g fiber, 8 g fat, 1 g sat
fat, 1,210 mg sodium

DESSERT

DESSERT

1 oz dark chocolate (70% cacao)

2 marshmallows
12 oz herbal tea or water

6 graham cracker squares

1 oz reduced-fat cream cheese
1 Tbsp apple butter

210 cal, 2 g pro, 21 g carb, 3 g fiber, 14 g fat, 9 g sat fat,

10 mg sodium

190 cal, 4 g pro, 27 g carb, 1 g fiber, 6 g fat, 3 g sat fat,

280 mg sodium

OPTIONAL SNACK
10 whole almonds (unsalted)
20 yogurt-covered raisins
170 cal, 3 g pro, 19 g carb, 2 g fiber, 10 g fat, 1 g sat fat,
5 mg sodium

DAY 4 TOTALS
Without optional snack:
1,180 cal
72 g protein
144 g carb
22 g fiber
41 g fat
16.5 g sat fat
2,590 mg sodium

With optional snack:

1,350 cal
75 g protein
163 g carb
24 g fiber
51 g fat
17.5 g sat fat
2,595 mg sodium

OPTIONAL SNACK
2 low-sodium stoned wheat crackers
5 baby carrots
2 Tbsp low-fat ranch dressing
190 cal, 3 g pro, 30 g carb, 3 g fiber, 6 g fat, 1 g sat fat,
400 mg sodium

DAY 5 TOTALS
Without optional snack:
1,440 cal
84 g protein
148 g carb
21 g fiber
61 g fat
15 g sat fat
1,380 mg sodium

With optional snack:

1,630 cal
87 g protein
178 g carb
24 g fiber
67 g fat
18 g sat fat
1,780 mg sodium

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28 -DAY C HAL L E NGE

FAST & EASY MEAL PLAN: WEEK 1

DAY 6

DAY 7

BREAKFAST

BREAKFAST

High-Protein Multigrain Pancake

Prepare 5 frozen or homemade pancake

and top with cup raspberries and 2 Tbsp
0% plain Greek-style yogurt.

12 oz coffee with 2 oz fat-free milk

200 cal, 9 g pro, 42 g carb, 8 g fiber, 2 g fat, 0 g sat fat,
250 mg sodium

Lox n Bagel

Spread 1 oz reduced-fat cream cheese on

whole wheat bagel. Top with 1 oz smoked
salmon, and 2 slices tomato and cucumber.
Whisk together 1 tsp olive oil, 1 tsp fresh dill,
and tsp red wine vinegar; drizzle over top.

12 oz coffee with 2 oz fat-free milk

380 cal, 28 g pro, 34 g carb, 6 g fiber, 15 g fat, 5 g sat
fat, 370 mg sodium

LUNCH
Grilled Veggie n Feta Wrap

Saut 1 cup each sliced portobello

mushroom and zucchini, 1 Tbsp diced onion,
and 1 clove chopped garlic in skillet over
medium heat until tender. Put on large whole
grain tortilla, top with 4 fresh basil leaves
and oz crumbled feta, and roll up.

12 oz green or herbal tea

440 cal, 30 g pro, 45 g carb, 8 g fiber, 17 g fat, 6 g sat
fat, 800 mg sodium

LUNCH
Hearty Bean Soup

Combine cup rinsed and drained lowsodium canned pinto or navy beans, 1 Tbsp
diced onion, 5 diced baby carrots, 1 cup
low-sodium vegetable broth in saucepan and
heat through.

1 small whole grain roll

1 medium nectarine
12 oz green or herbal tea
370 cal, 16 g pro, 73 g carb, 21 g fiber, 2 g fat, 0 g sat
fat, 570 mg sodium

DINNER

DINNER
Vegetarian Lasagna

Pepper Steak

Coat 3 oz beef tenderloin with tsp cracked

black pepper and broil.
2 small boiled red potatoes
8 spears grilled asparagus drizzled with 1
Tbsp fresh lemon juice

12 oz herbal tea
420 cal, 27 g pro, 77 g carb, 11 g fiber, 4 g fat, 2 g sat
fat, 105 mg sodium

DESSERT
1 oatmeal cookie
12 oz herbal tea or water
200 cal, 3 g pro, 30 g carb, 2 g fiber, 8 g fat, 3 g sat fat,
180 mg sodium

1 serving light homemade or frozen

lasagna, 2 cups romaine lettuce, cup sliced
mushrooms, and 1 tsp Basil Vinaigrette (1
tsp olive oil, 1 tsp Baslsamic vinaigrette, 1
tsp chopped basil).

12 oz herbal tea
360 cal, 15 g pro, 47 g carb, 6 g fiber, 14 g fat, 5 g sat
fat, 730 mg sodium

DESSERT
cup vanilla ice milk
1 tsp chocolate syrup
7 walnut halves
12 oz herbal tea or water
180 cal, 4 g pro, 16 g carb, 1 g fiber, 12 g fat, 3 g sat fat,
35 mg sodium

OPTIONAL SNACK

OPTIONAL SNACK

1 med tomato, sliced

1 oz low-fat mozzarella cheese
1 Tbsp balsamic vinegar
2 tsp olive oil
4 fresh basil leaves

6 diameter whole wheat pita

1 oz deli-sliced low-fat turkey breast
2 slices tomato
1 leaf lettuce
1 tsp Dijon mustard

190 cal, 7 g pro, 9 g carb, 2 g fiber, 15 g fat, 5 g sat fat,

210 mg sodium

220 cal, 13 g pro, 40 g carb, 6 g fiber, 2 g fat, 0 g sat fat,

760 mg sodium

DAY 6 TOTALS
Without optional snack:
1,260 cal
69 g protein
194 g carb
29 g fiber
31 g fat
11 g, sat fat
1,335 mg sodium

With optional snack:

1,450 cal
76 g protein
203 g carb
31 g fiber
46 g fat
16 g sat fat
1,545 mg sodium

DAY 7 TOTALS
Without optional snack:
1,290 cal
63 g protein
170 g carb
34 g fiber
43 g fat
13 g sat fat
1,705 mg sodium

With optional snack:

1,510 cal
76 g protein
210 g carb
40 g fiber
45 g fat
13 g sat fat
2,465 mg sodium

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28 -DAY C HAL L E NGE

FAST & EASY MEAL PLAN: WEEK 2

DAY 8

DAY 9

DAY 10

BREAKFAST

BREAKFAST

BREAKFAST

Eggs with Toast

Cold Cereal

1 cup unsweetened high-fiber cereal

(multibran flake)
1 cup fat-free milk
1 cup sliced strawberries

12 oz coffee with 2 oz fat-free milk

350 cal, 19 g pro, 81 g carb, 19 g fiber, 2 g fat, 0 g sat
fat, 280 mg sodium

2 hard-boiled or soft-cooked eggs

1 slice whole wheat toast

6 oz 0% plain Greek-style yogurt

12 oz coffee with 2 oz fat-free milk
370 cal, 35 g pro, 34 g carb, 7 g fiber, 12 g fat, 4 g sat
fat, 370 mg sodium

LUNCH

Yogurt with Fruit

8 oz 0% plain Greek-style yogurt

1 medium banana
8 walnut halves
1 Tbsp ground flaxseed

12 oz coffee with 2 oz fat-free milk

370 cal, 25 g pro, 40g carb, 6 g fiber, 14 g fat, 1 g sat
fat, 85 mg sodium

LUNCH

LUNCH

Curried Turkey Wrap

Tuna Salad Bowl

Chicken Salad

12 oz herbal tea or water

12 oz herbal tea or water

1 whole wheat roll

12 oz herb tea or water

300 cal, 29 g pro, 36 g carb, 6 g fiber, 6 g fat, 1.5 g sat

fat, 1,380 mg sodium

310 cal, 23 g pro, 16 g carb, 5 g fiber, 18 g fat, 2 g sat

fat, 240 mg sodium

420 cal, 24 g pro, 27 g carb, 5 g fiber, 24 g fat, 4 g sat

fat, 400 mg sodium

Fill whole wheat wrap (8 diameter) with

3 oz deli-sliced low-fat turkey breast;
cup shredded carrot; 2 Tbsp diced red bell
pepper; cucumber, cut into in strips; and 2
Tbsp 0% plain Greek-style yogurt mixed with
1 tsp curry powder.

Toss 3 oz drained canned tuna (chunk light

in water) with 2 cups romaine lettuce, 1
sliced cooked beet (2), 1 cup steamed fresh
or frozen green beans, and 3 black olives.
Drizzle with 1 Tbsp olive oil and 1 tsp red
wine vinegar.

DINNER
Spicy Shrimp n Rice

Brush 3 oz shrimp with 1 Tbsp olive oil and

grill until cooked through.
Toss together cup cooked brown rice
mixed with 2 Tbsp rinsed and drained lowsodium canned black beans and tsp Cajun
seasoning.
1 cup steamed broccoli florets drizzled with
1 Tbsp fresh lemon juice

12 oz herbal tea or water

340 cal, 18 g pro, 32 g carb, 5 g fiber, 16 g fat, 3 g sat
fat 300 mg sodium

DESSERT

Toss together 2 cups mixed salad greens,

cup chopped mushrooms, and cup diced
celery. Top with 3 oz sliced broiled or grilled
chicken breast. Drizzle with 1 tsp Basil
Vinaigrette.

DINNER
Chicken Kabob

Alternately thread 5 cherry tomatoes; 1 small

onion, quartered; 3 oz boneless, skinless
chicken breast, cut into chunks; and 3
mushrooms onto metal skewer. Coat with
cooking spray and grill until vegetables are
tender and chicken is cooked through. Serve
over cup cooked quinoa.
Toss 1 cup torn romaine lettuce with
avocado, sliced. Drizzle with 1 tsp olive oil
and tsp balsamic vinegar.

DINNER
Lemon Chicken

Saut 3 oz chicken breast in 1 tsp olive oil

in skillet with 2 cups shredded cabbage and
2 Tbsp fresh lemon juice. Add cup lowsodium, fat-free chicken broth. Serve over
cup cooked whole grain pasta.

12 oz herbal tea or water

400 cal, 20 g pro, 42 g carb, 8 g fiber, 19 g fat, 4 g sat
fat, 510 mg sodium

12 oz herbal tea or water

500 cal, 20 g pro, 49 g carb, 9 g fiber, 25 g fat, 4 g sat
fat, 410 mg sodium

DESSERT

DESSERT

1 oz dark chocolate (70% cacao)

1 small orange

1 frozen low-calorie fudge dessert bar

rolled in 10 chopped unsalted peanuts

cup vanilla ice milk topped with 1 tsp

chocolate syrup and 10 unsalted almonds

240 cals, 3 g pro, 30 g carb, 6 g fiber, 14 g fat, 9 g sat

fat, 0 mg sodium

160 cal 6 g pro, 24 g carb, 5 g fiber, 6 g fat, 1 g sat fat,

45 mg sodium

160 cal, 5 g pro, 17 g carb, 2 g fiber, 9 g fat, 2 g sat fat,

35 mg sodium

OPTIONAL SNACK
1 oz string cheese
1 small apple
160 cals, 9 g pro, 26 g carb, 4 g fiber, 4 g fat, 2 g sat fat,
240 mg sodium

DAY 8 TOTALS
Without optional snack:
1,230 cal
69 g protein
179 g carb
36 g fiber
38 g fat
13.5 g sat fat
2,200 mg sodium

With optional snack:

1,390 cal
78 g protein
205 g carb
40 g fiber
42 g fat
15.5 g sat fat
2,440 mg sodium

OPTIONAL SNACK

OPTIONAL SNACK

6 oz 0% plain Greek-style yogurt with

cup blueberries
12 oz herbal tea or water

cup (30 pieces) unsalted pistachios in

the shell
12 oz herbal tea or water

130 cal, 16 g pro, 17 g carb, 2 g fiber, 0 g fat, 0 g sat fat,

65 mg sodium

170 cal, 6 g pro, 9 g carb, 3 g fiber, 14 g fat, 2 g sat fat,

0 mg sodium

DAY 9 TOTALS
Without optional snack:
1,340 cal
84 g protein
123 g carb
26 g fiber
61 g fat
11 g sat fat
1,065 mg sodium

With optional snack:

1,470 cal
100 g protein
140 g carb
28 g fiber
61 g fat
11 g sat fat
1,130 mg sodium

DAY 10 TOTALS
Without optional snack:
1,350 cal
74 g protein
126 g carb
21 g fiber
66 g fat
11 g sat fat
1,070 mg sodium

With optional snack:

1,520 cal
80 g protein
135 g carb
24 g fiber
80 g fat
13 g sat fat
1,070 mg sodium

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28 -DAY C HAL L E NGE

FAST & EASY MEAL PLAN: WEEK 2

DAY 11

DAY 12

BREAKFAST

BREAKFAST

Scrambled Eggs with Tortillas

Saut 2 Tbsp each diced red bell pepper and

onion in skillet coated with cooking spray
over medium-high until tender. Add 2 lightly
beaten eggs and cook, stirring, until cooked
through. Divide among 2 warm corn tortillas
and top evenly with oz shredded Jack
cheese.

370 cal, 20 g pro, 36 g carb, 3 g fiber, 16 g fat, 6 g sat

fat, 330 mg sodium

Granola-Berry Bowl

Top 5 oz 0% plain Greek-style yogurt with

cup low-fat granola and cup each
strawberries and blueberries. Sprinkle with
2 Tbsp each sliced almonds and ground
flaxseed.

12 oz coffee with 2 oz fat-free milk

380 cal, 23 g pro, 52 g carb, 10 g fiber, 12 g fat, 1 g sat
fat, 140 mg sodium

LUNCH
Spinach Feta Salad

Gently toss together 2 cups baby spinach,

sliced cucumber, 1 sliced hard-boiled egg, 1
oz crumbled feta, and 3 black olives. Drizzle
with 1 tsp Basil Vinaigrette.

12 oz herbal tea or water

250 cal, 12 g pro, 14 g carb, 3 g fiber, 18 g fat, 7 g sat
fat, 260 mg sodium

LUNCH
Veggie Flatbread

Top whole grain wrap (8 diameter) with 3

sliced mushrooms, cup green bell pepper
strips, sliced tomato, and 1 oz grated partskim mozzarella. Broil until cheese melts. Top
with sliced avocado.

1 medium orange
12 oz herbal tea or water
360 cal, 16 g pro, 49 g carb, 10 g fiber, 15 g fat, 5 g sat
fat, 500 mg sodium

DINNER

DINNER
Broiled Filet Mignon

Grilled Salmon

Coat 3 oz salmon with cooking spray and

broil/grill until cooked through. Serve with
2 small boiled red potatoes and 8 cooked
asparagus spears. Sprinkle with 1 tsp
chopped fresh parsley and 1 Tbsp fresh
lemon juice.

12 oz herbal tea or water

400 cal, 28 g pro, 62 g carb, 9 g fiber, 6 g fat, 1 g sat fat,
100 mg sodium

DESSERT
1 oz dark chocolate (70% cacao)
2 marshmallows
210 cal, 2 g pro, 21 g carb, 3 g fiber, 14 g fat, 9 g sat fat,
10 mg sodium

OPTIONAL SNACK
10 whole almonds (unsalted)
20 yogurt-covered raisins
12 oz herbal tea or water
170 cal, 3 g pro, 19 g carb, 2 g fiber, 10 g fat, 1 g sat fat,
5 mg sodium

DAY 11 TOTALS
Without optional snack:
1,400 cal
62 g protein
133 g carb
18 g fiber
54 g fat
23 g sat fat
700 mg sodium

With optional snack:

1,570 cal
65 g protein
152 g carb
20 g fiber
64 g fat
24 g sat fat
705 mg sodium

Serve 3 oz broiled filet mignon with 1 small

baked potato topped with 1 Tbsp 0% plain
Greek-style yogurt and 1 tsp chopped fresh
chives.
Saut 1 cup brussels sprouts in 1 Tbsp olive
oil with 1 clove minced garlic.

12 oz herb tea or water

400 cal, 27 g pro, 40 g carb, 8 g fiber, 18 g fat, 3 g sat
fat, 70 mg sodium

DESSERT
6 graham cracker squares
1 oz reduced-fat cream cheese
1 Tbsp apple butter
190 cal, 4 g pro, 27 g carb, 1 g fiber, 6 g fat, 3 g sat fat,
280 mg sodium

OPTIONAL SNACK
2 low-sodium stoned wheat crackers
5 baby carrots
2 Tbsp low-fat ranch dressing
12 oz herb tea or water
190 cal, 3 g pro, 30 g carb, 3 g fiber, 6 g fat, 1 g sat fat,
400 mg sodium

DAY 12 TOTALS
Without optional snack:
1,330 cal
70 g protein
168 g carb
29 g fiber
51 g fat
12 g sat fat
990 mg sodium

With optional snack:

1,520 cal
73 g protein
198 g carb
32 g fiber
57 g fat
13 g sat fat
1,390 mg sodium
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28 -DAY C HAL L E NGE

FAST & EASY MEAL PLAN: WEEK 2

DAY 13

DAY 14

BREAKFAST

BREAKFAST

High-Protein Multigrain Pancake

Prepare 5 frozen or homemade pancake

and top with cup raspberries and 2 Tbsp
0% plain Greek-style yogurt.

12 oz coffee with 2 oz fat-free milk

200 cal, 9 g pro, 42 g carb, 8 g fiber, 2 g fat, 0 g sat fat,
250 mg sodium

Lox n Bagel

Spread 1 oz reduced-fat cream cheese on

whole wheat bagel. Top with 1 oz smoked
salmon, and 2 slices tomato and cucumber.
Whisk together 1 tsp olive oil, 1 tsp chopped
dill, and tsp red wine vinegar; drizzle over top.

12 oz coffee with 2 oz fat-free milk

380 cal, 28 g pro, 34 g carb, 6 g fiber, 15 g fat, 5 g sat
fat, 370 mg sodium

LUNCH
Chicken Soup n Salad

Simmer 3 oz diced boneless, skinless

chicken breast in 2 cups low sodium fat-free
chicken broth with 5 sliced baby carrots, 1
rib sliced celery, and 1 Tbsp chopped fresh
parsley until cooked through
Toss 1 cup mixed salad greens with diced
tomato and 1 tsp Basil Vinaigrette.

12 oz herbal tea or water

320 cal, 17 g pro, 22 g carb, 5 g fiber, 18 g fat, 4 g sat
fat, 1,360 mg sodium

LUNCH
Lentil Soup n Salad

Combine 1 cup cooked lentils, 1 cup

low-sodium, fat-free chicken broth, cup
chopped carrots, and 2 Tbsp chopped celery
in saucepan and heat through.
1 med whole grain roll
cup grapes

12 oz herbal tea or water

380 cal, 22 g pro, 73 g carb, 19 g fiber, 2 g fat, 0 g sat
fat, 610 mg sodium

DINNER
Veggie Kabobs

Alternately thread 4 oz extra firm tofu

cubes; 1 med zucchini, cut into chunks; 1
medium bell pepper, cut into chunks; and 5
mushrooms onto metal skewers. Serve with
cup cooked whole barley.
cup peas and cup sliced carrots, steamed

1/8 honeydew melon

12 oz herbal tea or water
380 cal, 23 g pro, 59 g carb, 15 g fiber, 7 g fat, 1 g sat fat,
150 mg sodium

DESSERT
1 oatmeal cookie
200 cal, 3 g pro, 30 g carb, 2 g fiber, 8 g fat, 3 g sat fat,
180 mg sodium

DINNER
Shrimp & Veggie Stir-Fry

Stir-fry 3 oz peeled and deveined shrimp in 2

tsp canola oil with 2 cups frozen Asian veggies
until cooked through. Stir in 1 tsp each
reduced-sodium soy sauce and sesame oil.
cup cooked brown rice
cantaloupe

12 oz herbal tea or water

500 cal, 23 g pro, 59 g carb, 8 g fiber, 18 g fat, 3 g sat
fat, 1,180 mg sodium

DESSERT
cup vanilla ice milk
1 tsp chocolate syrup
7 walnut halves
180 cal, 4 g pro, 16 g carb, 1 g fiber, 12 g fat, 3 g sat fat,
35 mg sodium

OPTIONAL SNACK

OPTIONAL SNACK

1 medium sliced tomato

1 oz part-skim mozzarella
1 Tbsp Balsamic vinegar
2 tsp olive oil
4 basil leaves
12 oz herbal tea or water

Whole wheat pita (6 diameter)

1 oz deli-sliced low-fat turkey breast
2 slices tomato
1 leaf lettuce
1 tsp Dijon mustard
12 oz herbal tea or water

190 cal, 7 g pro, 9 g carb, 2 g fiber, 15 g fat, 5 g sat fat,

210 mg sodium

220 cal, 13 g pro, 40 g carb, 6 g fiber, 2 g fat, 0 g sat fat,

760 mg sodium

DAY 13 TOTALS
Without optional snack:
1,100 cal
52 g protein
153 g carb
30 g fiber
43 g fat
8 g sat fat
1,940 mg sodium

With optional snack:

1,290 cal
59 g protein
162 g carb
32 g fiber
58 g fat
13 g sat fat
2,150 mg sodium

DAY 14 TOTALS
Without optional snack:
1,440 cal
77 g protein
182 g carb
34 g fiber
47 g fat
11 g sat fat
2,195 mg sodium

With optional snack:

1,660 cal
90 g protein
222 g carb
40 g fiber
49 g fat
11 g sat fat
2,955 mg sodium

prevention.com/28daychallenge

28 -DAY C HAL L E NGE

FAST & EASY MEAL PLAN: WEEK 3

DAY 15

DAY 16

DAY 17

BREAKFAST

BREAKFAST

BREAKFAST

Eggs with Toast

Cold Cereal

1 cup unsweetened high-fiber cereal

(multibran flakes)
1 cup fat-free milk
1 cup sliced strawberries

12 oz coffee with 2 oz fat-free milk

350 cal, 19 g pro, 81 g carb, 19 g fiber, 2 g fat, 0 g sat
fat, 280 mg sodium

2 hard-boiled or soft-cooked eggs

1 slice whole wheat toast

6 oz 0% plain Greek-style yogurt

12 oz coffee with 2 oz fat-free milk
370 cal, 35 g pro, 34 g carb, 7 g fiber, 12 g fat, 4 g sat
fat, 370 mg sodium

LUNCH
Turkey Wrap

Put 3 oz low-fat deli-sliced turkey breast on

large whole grain wrap (13.5 diameter). Top
with cup shredded cabbage, 1 Tbsp dried
sweetened cranberries, and 1 Tbsp low-fat
Italian dressing.

12 oz herb tea or water

460 cal, 12 g pro, 74 g carb, 11 g fiber, 17 g fat, 7 g sat
fat, 910 mg sodium

DINNER
Broiled Crab Cake

Broil 3 oz crabmeat cake and serve on a

small whole wheat roll with a leaf of romaine
lettuce and 3 red bell pepper slices. Drizzle
with the juice of lemon.
8 oz canned tomato-basil soup (prepared
with water)

8 oz 0% plain Greek-style yogurt

1 medium banana
8 walnut halves
1 Tbsp ground flaxseed

12 oz coffee with 2 oz fat-free milk

370 cal, 25 g pro, 40g carb, 6 g fiber, 14 g fat, 1 g sat
fat, 85 mg sodium

LUNCH
Hummus Pita

Stuff whole wheat pita (6.5 diameter) with

cup hummus, cup shredded romaine
lettuce, and 2 tomato slices. Top with cup
grated cucumber mixed with 2 Tbsp 0% plain
Greek-style yogurt, and 4 chopped mint
leaves.

12 oz herbal tea or water

LUNCH
Ranch Chicken Sandwich

Serve 3 oz grilled chicken breast on whole

wheat roll with 2 leaves romaine lettuce and
2 slices tomato. Top with 1 Tbsp low-fat
Ranch dressing.

12 oz herb tea or water

430 cal, 27 g pro, 31 g carb, 4 g fiber, 12 g fat, 2 g sat
fat, 850 mg sodium

400 cal, 19 g pro, 57 g carb, 13 g fiber, 13 g fat, 2 g sat

fat, 810 mg sodium

DINNER
Steak with Veggies

Serve 3 oz grilled beef tenderloin steak with

cup each sliced onions, bell pepper, and
mushrooms sauted in 2 tsp olive oil with 1
clove minced garlic.
2 small (3) boiled red skin potatoes
sprinkled with 1 tsp fresh chopped parsley

12 oz herbal tea or water

12 oz herbal tea or water

390 cal, 22 g pro, 49 g carb, 5 g fiber, 11 g fat, 2 g sat

fat, 1,350 mg sodium

480 cal, 26 g pro, 69 g carb, 9 g fiber, 13 g fat, 3 g sat

fat, 110 mg sodium

DESSERT

Yogurt with Fruit

DESSERT

DINNER
Turkey Tetrazzini

Cook 3 oz turkey breast cutlet with 4 baby

carrots and cup peas in cup fat-free,
low sodium chicken broth in broiler-safe
skillet until turkey is cooked through and
vegetables are tender. Toss with cup
cooked whole wheat linguine. Top with
cup seasoned bread crumbs and broil until
golden.

12 oz herbal tea or water

420 cal, 34 g pro, 54 g carb, 10 g fiber, 8 g fat, 2 g sat
fat, 1,050 mg sodium

DESSERT

1 oz dark chocolate (70% cacao)

1 small orange

1 frozen low-calorie fudge dessert bar

rolled in 10 chopped unsalted peanuts

cup vanilla ice milk topped with 1 tsp

chocolate syrup and 10 unsalted almonds

240 cals, 3 g pro, 30 g carb, 6 g fiber, 14 g fat, 9 g sat

fat, 0 mg sodium

160 cal 6 g pro, 24 g carb, 5 g fiber, 6 g fat, 1 g sat fat,

45 mg sodium

160 cal, 5 g pro, 17 g carb, 2 g fiber, 9 g fat, 2 g sat fat,

35 mg sodium

OPTIONAL SNACK
1 oz string cheese
1 small apple
160 cals, 9 g pro, 26 g carb, 4 g fiber, 4 g fat, 2 g sat fat,
240 mg sodium

DAY 15 TOTALS
Without optional snack:
1,440 cal
56 g protein
234 g carb
41 g fiber
44 g fat
18 g sat fat
2,540 mg sodium

With optional snack:

1,600 cal
65 g protein
260 g carb
45 g fiber
48 g fat
20 g sat fat
2,780 mg sodium

OPTIONAL SNACK

OPTIONAL SNACK

6 oz 0% plain Greek-style yogurt with

cup blueberries
12 oz herbal tea or water

cup (30 pieces) unsalted pistachios in

the shell
12 oz herbal tea or water

130 cal, 16 g pro, 17 g carb, 2 g fiber, 0 g fat, 0 g sat fat,

65 mg sodium

170 cal, 6 g pro, 9 g carb, 3 g fiber, 14 g fat, 2 g sat fat,

0 mg sodium

DAY 16 TOTALS
Without optional snack:
1,410 cal
86 g protein
184 g carb
34 g fiber
44 g fat
10 g sat fat
1,335 mg sodium

With optional snack:

1,540 cal
102 g protein
201 g carb
36 g fiber
44 g fat
10 g sat fat
1,400 mg sodium

DAY 17 TOTALS
Without optional snack:
1,380 cal
91 g protein
142 g carb
22 g fiber
43 g fat
7 g sat fat
2,020 mg sodium

With optional snack:

1,550 cal
97 g protein
151 g carb
25 g fiber
57 g fat
9 g sat fat
2,020 mg sodium

prevention.com/28daychallenge

28 -DAY C HAL L E NGE

FAST & EASY MEAL PLAN: WEEK 3

DAY 18

DAY 19

BREAKFAST

BREAKFAST

Scrambled Eggs with Tortillas

Saut 2 Tbsp each diced red bell pepper and

onion in skillet coated with cooking spray
over medium-high heat until tender. Add 2
lightly beaten eggs and cook, stirring, until
cooked through. Divide among 2 warm corn
tortillas and top evenly with oz shredded
Jack cheese.

370 cal, 20 g pro, 36 g carb, 3 g fiber, 16 g fat, 6 g sat

fat, 330 mg sodium

Granola-Berry Bowl

Top 5 oz 0% plain Greek-style yogurt with

cup low-fat granola and cup each
strawberries and blueberries. Sprinkle with
2 Tbsp each sliced almonds and ground
flaxseed.

12 oz coffee with 2 oz fat-free milk

380 cal, 23 g pro, 52 g carb, 10 g fiber, 12 g fat, 1 g sat
fat, 140 mg sodium

LUNCH

LUNCH

Veggie Burger

Turkey Burger

12 oz herbal tea or water

4 baby carrots
2 ribs celery
12 oz herbal tea or water

Prepare 1 soy-vegetable patty per package

directions. Serve on 1 slice whole wheat
toast with 1 tsp Dijon mustard, 2 leaves
romaine lettuce, and 3 slices () cucumber.

220 cal, 23 g pro, 75 g carb, 19 g fiber, 7 g fat, 1 g sat

fat, 680 mg sodium

Broil 4 oz turkey burger until cooked through

and serve between 2 slices whole wheat
toast with 2 slices unsweetened pineapple
and 2 large leaves lettuce.

460 cal, 34 g pro, 70 g carb, 8 g fiber, 12 g fat, 2 g sat

fat, 500 mg sodium

DINNER

DINNER
Chicken Marsala

Beef Lasagna

Brown 3 oz lean ground beef and stir into

cup marinara sauce. Layer meat sauce with
2 cooked whole wheat lasagna noodles and
cup low-fat cottage cheese in small baking
dish. Top with 1 Tbsp grated Parmesan. Bake
until bubbling.
1 cup steamed spinach

Toss 3 oz sliced grilled chicken breast with

cup cooked whole wheat spaghetti and
cup dry Marsala in skillet and heat through.

1 cup steamed broccoli

12 oz herbal tea or water
300 cal, 33 g pro, 30 g carb, 6 g fiber, 14 g fat, 3 g sat
fat, 450 mg sodium

12 oz herbal tea or water

400 cal, 35 g pro, 47 g carb, 10 g fiber, 8 g fat, 3 g sat
fat, 850 mg sodium

DESSERT
1 oz dark chocolate (70% cacao)
2 marshmallows
210 cal, 2 g pro, 21 g carb, 3 g fiber, 14 g fat, 9 g sat fat,
10 mg sodium

OPTIONAL SNACK
10 whole almonds (unsalted)
20 yogurt-covered raisins
12 oz herbal tea or water
170 cal, 3 g pro, 19 g carb, 2 g fiber, 10 g fat, 1 g sat fat,
5 mg sodium

DAY 18 TOTALS
Without optional snack:
1,200 cal
80 g protein
179 g carb
35 g fiber
45 g fat
19 g sat fat
1,870 mg sodium

With optional snack:

1,370 cal
83 g protein
198 g carb
37 g fiber
55 g fat
20 g sat fat
1,875 mg sodium

DESSERT
6 graham cracker squares
1 oz reduced-fat cream cheese
1 Tbsp apple butter
190 cal, 4 g pro, 27 g carb, 1 g fiber, 6 g fat, 3 g sat fat,
280 mg sodium

OPTIONAL SNACK
2 low-sodium stoned wheat crackers
5 baby carrots
2 Tbsp low-fat Ranch dressing
12 oz herbal tea or water
190 cal, 3 g pro, 30 g carb, 3 g fiber, 6 g fat, 1 g sat fat,
400 mg sodium

DAY 19 TOTALS
Without optional snack:
1,330 cal
94 g protein
179 g carb
25 g fiber
44 g fat
9 g sat fat
1,370 mg sodium

With optional snack:

1,520 cal
97 g pro
209 g carb
28 g fiber
50 g fat
10 g sat fat
1,770 mg sodium
prevention.com/28daychallenge

28 -DAY C HAL L E NGE

FAST & EASY MEAL PLAN: WEEK 3

DAY 20

DAY 21

BREAKFAST

BREAKFAST

High-Protein Multigrain Pancake

Prepare 5 frozen or homemade pancake

and top with cup raspberries and 2 Tbsp
0% plain Greek-style yogurt.

12 oz coffee with 2 oz fat-free milk

200 cal, 9 g pro, 42 g carb, 8 g fiber, 2 g fat, 0 g sat fat,
250 mg sodium

Lox n Bagel

Spread 1 oz reduced-fat cream cheese on

whole wheat bagel. Top with 1 oz smoked
salmon, and 2 slices tomato and cucumber.
Whisk together 1 tsp olive oil, 1 tsp chopped
dill, and tsp red wine vinegar; drizzle on top.

12 oz coffee with 2 oz fat-free milk

380 cal, 28 g pro, 34 g carb, 6 g fiber, 15 g fat, 5 g sat
fat, 370 mg sodium

LUNCH
Garden Salad with Chicken

Dice 3 oz broiled chicken breast and serve

on top of 2 cups mixed salad greens with
cup each chopped mushrooms, cucumber,
and bell pepper. Sprinkle with 1 tsp unsalted
sunflower seeds and drizzle with 1 Tbsp lowfat Italian dressing.

12 oz herbal tea or water

LUNCH
Taco Burger

Serve 3 oz broiled ground beef patty on 6

corn tortilla (baked until crisp) and top with
cup shredded lettuce, 2 Tbsp diced tomato,
and 2 Tbsp salsa.

12 oz herbal tea or water

380 cal, 23 g pro, 20 g carb, 6 g fiber, 11 g fat, 2 g sat
fat, 220 mg sodium

350 cal, 29 g pro, 8 g carb, 10 g fiber, 7 g fat, 2 g sat fat,

300 mg sodium

DINNER

DINNER
Flatbread Chicken Pizza

Baked Sea Bass

Serve 3 oz baked sea bass drizzled with 2

Tbsp balsamic vinegar.

cup cooked whole barley

10 steamed asparagus spears
12 oz herbal tea or water
370 cal, 28 g pro, 66 g carb, 13 g fiber, 3 g fat, 1 g sat
fat, 340 mg sodium

DESSERT
1 oatmeal cookie
200 cal, 3 g pro, 30 g carb, 2 g fiber, 8 g fat, 3 g sat fat,
180 mg sodium

Brush 3 oz chicken breast with 1 tsp olive

oil and grill until cooked through. Dice and
sprinkle on large (13.5 diameter) toasted
whole wheat wrap with and cup sliced
onion and mushrooms. Sprinkle with 1 Tbsp
grated Parmesan; broil until cheese melts.

12 oz herbal tea or water

460 cal, 20 g pro, 44 g carb, 6 g fiber, 23 g fat, 5 g sat
fat, 790 mg sodium

DESSERT
cup vanilla ice milk
1 tsp chocolate syrup
7 walnut halves
180 cal, 4 g pro, 16 g carb, 1 g fiber, 12 g fat, 3 g sat fat,
35 mg sodium

OPTIONAL SNACK
1 med tomato, sliced
1 oz low-fat mozzarella cheese
1 Tbsp balsamic vinegar
2 tsp olive oil
4 fresh basil leaves
190 cal, 7 g pro, 9 g carb, 2 g fiber, 15 g fat, 5 g sat fat,
210 mg sodium

DAY 20 TOTALS
Without optional snack:
1,120 cal
69 g protein
116 g carb
33 g fiber
20 g fat
6 g sat fat
1,070 mg sodium

With optional snack:

1,310 cal
76 g protein
125 g carb
35 g fiber
35 g fat
11g sat fat
1,280 mg sodium

OPTIONAL SNACK
6 diameter whole wheat pita
1 oz deli-sliced low-fat turkey breast
2 slices tomato
1 leaf lettuce
1 tsp Dijon mustard
12 oz herb tea or water
220 cal, 13 g pro, 40 g carb, 6 g fiber, 2 g fat, 0 g sat fat,
760 mg sodium

DAY 21 TOTALS
Without optional snack:
1,400 cal
75 g protein
114 g carb
19 g fiber
61 g fat
15 g sat fat
1,415 mg sodium

With optional snack:

1,620 cal
88 g protein
154 g carb
25 g fiber
63 g fat
15 g sat fat
2,175 mg sodium
prevention.com/28daychallenge

28 -DAY C HAL L E NGE

FAST & EASY MEAL PLAN: WEEK 4

DAY 22

DAY 23

DAY 24

BREAKFAST

BREAKFAST

BREAKFAST

Eggs with Toast

Cold Cereal

1 cup unsweetened high-fiber cereal

(multibran flakes)
1 cup fat-free milk
1 cup sliced strawberries

12 oz coffee with 2 oz fat-free milk

350 cal, 19 g pro, 81 g carb, 19 g fiber, 2 g fat, 0 g sat
fat, 280 mg sodium

2 hard-boiled or soft-cooked eggs

1 slice whole wheat toast

6 oz 0% plain Greek-style yogurt

12 oz coffee with 2 oz fat-free milk
370 cal, 35 g pro, 34 g carb, 7 g fiber, 12 g fat, 4 g sat
fat, 370 mg sodium

LUNCH
Hummus Pita

Stuff whole wheat pita (6.5 diameter) with

cup hummus, cup shredded romaine
lettuce, and 2 tomato slices. Top with cup
grated cucumber mixed with 2 Tbsp 0% plain
Greek-style yogurt, and 4 chopped mint
leaves.

12 oz herbal tea or water

400 cal, 19 g pro, 57 g carb, 13 g fiber, 13 g fat, 2 g sat
fat, 810 mg sodium

Yogurt with Fruit

8 oz 0% plain Greek-style yogurt

1 medium banana
8 walnut halves
1 Tbsp ground flaxseed

12 oz coffee with 2 oz fat-free milk

370 cal, 25 g pro, 40g carb, 6 g fiber, 14 g fat, 1 g sat
fat, 85 mg sodium

LUNCH
Tuna Salad Bowl

Serve 3 oz. drained water-packed canned tuna

over 2 cups romaine lettuce. Top with 5 black
olives, 1 oz grated Swiss, cup shredded
carrots, and cup cucumber slices. Drizzle
with 1 Tbsp low-fat Italian dressing.

2 rye crisp breads with 2 Tbsp reducedfat cream cheese

1 small banana
12 oz herb tea or water

LUNCH
Soup n Sandwich

8 oz low-sodium tomato soup prepared with

water
2 oz low-fat mozzarella melted between 2
slices whole wheat bread

12 oz herbal tea or water

420 cal, 24 g pro, 65 g carb, 6 g fiber, 14 g fat, 6 g sat
fat, 750 mg sodium

430 cal, 30 g pro, 41 g carb, 8 g fiber, 17 g fat, 6 g sat

fat, 890 mg sodium

DINNER

DINNER

DINNER

Seafood Provenale

Miso Veggie Pot

Mediterranean Chicken

cup brown rice

1 cup steamed broccoli
cup grapes
12 oz herbal tea or water

1/8 honeydew melon

12 oz herbal tea or water

12 oz herb tea or water

Saut 3 large peeled and deveined shrimp

and 2 sea scallops in 1 Tbsp olive oil with 1
clove minced garlic and 1 Tbsp diced onion
until just cooked through. Add cup lowsodium veggie broth, cup diced tomato, and
2 Tbsp fresh lemon juice and heat through.

Combine 2 cups water, 4 oz cubed firm

tofu, 1 cup chopped bok choy, cup sliced
mushrooms, cup cooked soba (buckwheat)
noodles, 2 sliced scallions, and 2 Tbsp miso
paste in medium saucepan. Stir to combine.
Bring to a boil and cook 5 minutes.

320 cal, 25 g pro, 41 g carb, 6 g fiber, 9 g fat, 1 g sat fat,

1420 mg sodium

Saut 3 oz boneless, skinless chicken breast

in 1 Tbsp olive oil with 1 clove minced garlic,
cup diced tomatoes, 2 Tbsp sliced onion,
and 4 black olives in skillet until cooked
through.
cup quinoa

520 cal, 18 g pro, 40 g carb, 5g fiber, 33 g fat, 5 g sat

fat, 540 mg sodium

390 cal, 12 g pro, 52 g carb, 6 g fiber, 16 g fat, 3 g sat,

fat 540 mg sodium

DESSERT

DESSERT

DESSERT

1 oz dark chocolate (70% cacao)

1 small orange

1 frozen low-calorie fudge dessert bar

rolled in 10 chopped unsalted peanuts

cup vanilla ice milk topped with 1 tsp

chocolate syrup and 10 unsalted almonds

240 cals, 3 g pro, 30 g carb, 6 g fiber, 14 g fat, 9 g sat

fat, 0 mg sodium

160 cal 6 g pro, 24 g carb, 5 g fiber, 6 g fat, 1 g sat fat,

45 mg sodium

160 cal, 5 g pro, 17 g carb, 2 g fiber, 9 g fat, 2 g sat fat,

35 mg sodium

OPTIONAL SNACK
1 oz string cheese
1 small apple
160 cals, 9 g pro, 26 g carb, 4 g fiber, 4 g fat, 2 g sat fat,
240 mg sodium

DAY 22 TOTALS
Without optional snack:
1,380 cal
53 g protein
220 g carb
44 g fiber
45 g fat,
14 g sat fat
1,630 mg sodium

With optional snack:

1,540 cal
62 g protein
246 g carb
48 g fiber
49 g fat,
16 g sat fat
1,870 mg sodium

OPTIONAL SNACK

OPTIONAL SNACK

6 oz 0% plain Greek-style yogurt with

cup blueberries
12 oz herbal tea or water

cup (30 pieces) unsalted pistachios in

the shell
12 oz herbal tea or water

130 cal, 16 g pro, 17 g carb, 2 g fiber, 0 g fat, 0 g sat fat,

65 mg sodium

170 cal, 6 g pro, 9 g carb, 3 g fiber, 14 g fat, 2 g sat fat,

0 mg sodium

DAY 23 TOTALS
Without optional snack:
1,280 cal
96 g protein
140 g carb
26 g fiber
44 g fat
12 g sat fat
2,725 mg sodium

With optional snack:

1,410 cal
112 g protein
157 g carb
28 g fiber
44 g fat
12 g sat fat
2,790 mg sodium

DAY 24 TOTALS
Without optional snack:
1,470 cal
72 g protein
162 g carb
19 g fiber
70 g fat
14 g sat fat
1,410 mg sodium

With optional snack:

1,640 cal
78 g protein
171 g carb
22 g fiber
84 g fat
16 g sat fat
1,410 mg sodium

prevention.com/28daychallenge

28 -DAY C HAL L E NGE

FAST & EASY MEAL PLAN: WEEK 3

DAY 25

DAY 26

BREAKFAST

BREAKFAST

Scrambled Eggs with Tortillas

Saut 2 Tbsp each diced red bell pepper and

onion in skillet coated with cooking spray
over medium-high until tender. Add 2 lightly
beaten eggs and cook, stirring, until cooked
through. Divide among 2 warm corn tortillas
and top evenly with oz shredded Jack
cheese.

370 cal, 20 g pro, 36 g carb, 3 g fiber, 16 g fat, 6 g sat

fat, 330 mg sodium

LUNCH
Chicken BBQ Wrap

Arrange 3 oz sliced grilled chicken breast

on 8 whole wheat tortilla. Top with oz
shredded low-fat Cheddar, 1 Tbsp barbecue
sauce, 1 Tbsp chopped onion, and cup
shredded iceberg lettuce.

12 oz herbal tea or water

400 cal, 29 g pro, 30 g carb, 5 g fiber, 9 g fat, 3 g sat fat,
510 mg sodium

Granola-Berry Bowl

Top 5 oz 0% plain Greek-style yogurt with

cup low-fat granola and cup each
strawberries and blueberries. Sprinkle with
2 Tbsp each sliced almonds and ground
flaxseed.

12 oz coffee with 2 oz fat-free milk

380 cal, 23 g pro, 52 g carb, 10 g fiber, 12 g fat, 1 g sat
fat, 140 mg sodium

LUNCH
Black Bean Tostada

Rinse, drain, and mash cup canned

low-sodium black beans. Spread onto 2 6
corn tortillas (baked until crisp). Top evenly
with 1 oz shredded Jack cheese and broil
until cheese melts. Top evenly with cup
shredded lettuce and 2 Tbsp salsa.

1 medium nectarine
12 oz herbal tea or water
400 cal, 14 g pro, 64 g carb, 10 g fiber, 12 g fat, 6 g sat
fat, 640 mg sodium

DINNER

DINNER

Tuna Pasta

Veggie Casserole

1 cup steamed spinach

12 oz herbal tea or water

12 oz herbal tea or water

Sear 3 oz tuna in skillet coated with cooking

spray until desired doneness (or used
drained canned tuna). Add cup cooked
whole wheat penne, 1 cup peas, 4 chopped
basil leaves, and 1/8 tsp pepper. Remove
from heat and stir in 2 Tbsp 0% plain Greekstyle yogurt.

440 cal, 40 g pro, 52 g carb, 15 g fiber, 5 g fat, 1 g sat

fat, 540 mg sodium

DESSERT
1 oz dark chocolate (70% cacao)
2 marshmallows
210 cal, 2 g pro, 21 g carb, 3 g fiber, 14 g fat, 9 g sat fat,
10 mg sodium

OPTIONAL SNACK
10 whole almonds (unsalted)
20 yogurt-covered raisins
12 oz herb tea or water
170 cal, 3 g pro, 19 g carb, 2 g fiber, 10 g fat, 1 g sat fat,
5 mg sodium

DAY 25 TOTALS
Without optional snack:
1,420 cal
91 g protein
139 g carb
26 g fiber
44 g fat
19 g sat fat
1,390 mg sodium

With optional snack:

1,590 cal
94 g protein
158 g carb
28 g fiber
54 g fat
20 g sat fat
1,395 mg sodium

Saut 1 cup diced (fresh or frozen)

cauliflower, 1 small diced red potato, cup
green beans, 1 clove minced garlic, and
1 Tbsp curry powder in 1 Tbsp olive oil in
broiler-safe skillet until tender. Top with
cup whole wheat panko bread crumbs and
broil until browned.

400 cal, 11 g pro, 58 g carb, 12 g fiber, 16 g fat, 3 g sat

fat, 95 mg sodium

DESSERT
6 graham cracker squares
1 oz reduced-fat cream cheese
1 Tbsp apple butter
190 cal, 4 g pro, 27 g carb, 1 g fiber, 6 g fat, 3 g sat fat,
280 mg sodium

OPTIONAL SNACK
2 low-sodium stoned wheat crackers
5 baby carrots
2 Tbsp low-fat ranch dressing
12 oz herbal tea or water
190 cal, 3 g pro, 30 g carb, 3 g fiber, 6 g fat, 1 g sat fat,
400 mg sodium

DAY 26 TOTALS
Without optional snack:
1,370 cal
52 g protein
201 g carb
33 g fiber
46 g fat
13 g sat fat
1,155 mg sodium

With optional snack:

1,560 cal
55 g protein
231 g carb
36 g fiber
52 g fat
14 g sat fat
1,555 mg sodium

prevention.com/28daychallenge

28 -DAY C HAL L E NGE

FAST & EASY MEAL PLAN: WEEK 3

DAY 27

DAY 28

BREAKFAST

BREAKFAST

High-Protein Multigrain Pancake

Prepare 5 frozen or homemade pancake

and top with cup raspberries and 2 Tbsp
0% plain Greek-style yogurt.

12 oz coffee with 2 oz fat-free milk

200 cal, 9 g pro, 42 g carb, 8 g fiber, 2 g fat, 0 g sat fat,
250 mg sodium

Lox n Bagel

Spread 1 oz reduced-fat cream cheese on

whole wheat bagel. Top with 1 oz smoked
salmon, and 2 slices tomato and cucumber.
Whisk together 1 tsp olive oil, 1 tsp chopped
dill, and tsp red wine vinegar; drizzle on top.

12 oz coffee with 2 oz fat-free milk

380 cal, 28 g pro, 34 g carb, 6 g fiber, 15 g fat, 5 g sat
fat, 370 mg sodium

LUNCH
Hamburger

Serve 3 oz cooked lean ground beef patty

on whole wheat roll topped with 1 tsp Dijon
mustard; avocado, sliced; 1 outer leaf
romaine lettuce; and 2 slices tomato.

cup baked beans

12 oz herbal tea or water
400 cal, 25 g pro, 50 g carb, 13 g fiber, 13 g fat, 3 g sat
fat, 760 mg sodium

DINNER

LUNCH
Turkey Salad Sandwich

Mix 3 oz diced cooked turkey breast with 2

Tbsp diced celery and 1 Tbsp reduced-fat
mayonnaise. Spread between 2 slices whole
wheat toast topped with 2 leaves romaine
lettuce and 4 slices tomato.

1 medium pear
12 oz herbal tea or water
450 cal, 29 g pro, 60 g carb, 12 g fiber, 7 g fat, 1.5 g sat
fat, 500 mg sodium

DINNER

Beef and Broccoli

Eggplant Parmesan

cup steamed brown rice

1 cup watermelon cubes
12 oz herbal tea or water

1 cup sliced strawberries

12 oz herbal tea or water

Cube 3 oz beef tenderloin. Stir-fry in 1 Tbsp

olive oil with 1 clove garlic and cup sliced
onion. Add 1 cup broccoli florets. Whisk cup
low-sodium beef broth with 1 tsp reducedsodium soy sauce and 1 tsp cornstarch. Add
to skillet and cook on high for 1 minute.

500 cal, 30 g pro, 47 g carb, 5 g fiber, 18 g fat, 4 g sat fat,

600 mg sodium

DESSERT
1 oatmeal cookie
200 cal, 3 g pro, 30 g carb, 2 g fiber, 8 g fat, 3 g sat fat,
180 mg sodium

Saut 4 slices (1 thick; 5 diameter) peeled

eggplant in 1 Tbsp olive oil in skillet until
softened. Layer in small baking dish with
cup marinara sauce and 2 oz shredded
part-skim mozzarella. Bake until bubbly and
cheese melts.

410 cal, 18 g pro, 27 g carb, 9 g fiber, 26 g fat, 5 g sat

fat, 720 mg sodium

DESSERT
cup vanilla ice milk
1 tsp chocolate syrup
7 walnut halves
180 cal, 4 g pro, 16 g carb, 1 g fiber, 12 g fat, 3 g sat fat,
35 mg sodium

OPTIONAL SNACK
1 med tomato, sliced
1 oz low-fat mozzarella cheese
1 Tbsp balsamic vinegar
2 tsp olive oil
4 fresh basil leaves
190 cal, 7 g pro, 9 g carb, 2 g fiber, 15 g fat, 5 g sat fat,
210 mg sodium

DAY 27 TOTALS
Without optional snack:
1,300 cal
67 g protein
169 g carb
28 g fiber
41 g fat
10 g sat fat
1,790 mg sodium

With optional snack:

1,490 cal
74 g protein
178 g carb
30 g fiber
56 g fat
15 g sat fat
2,000 mg sodium

OPTIONAL SNACK
6 diameter whole wheat pita
1 oz deli-sliced low-fat turkey breast
2 slices tomato
1 leaf lettuce
1 tsp Dijon mustard
12 oz herb tea or water
220 cal, 13 g pro, 40 g carb, 6 g fiber, 2 g fat, 0 g sat fat,
760 mg sodium

DAY 28 TOTALS
Without optional snack:
1,420 cal
79 g protein
137 g carb
28 g fiber
60 g fat
14.5 g sat fat
1,625 mg sodium

With optional snack:

1,640 cal
92 g protein
177 g carb
34 g fiber
62 g fat
14.5 g sat fat
2,385 mg sodium

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