Change Your Body with this 28-Day Meal Plan

This post may include affiliate links.

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:

In order to continue progressing and change your body, you must remain consistent! Let’s get to it!

Week 1

Day 1 – 1476 Calories

healthy meal plan breakfast

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

healthy dinner

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

28-day eating plan shake

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

28-day eating plan snack

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

shrimp paella

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

clean-eating chicken salad

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

meal plan for weight loss

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

nutritious meal

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!

14 Comments on "Change Your Body with this 28-Day Meal Plan"

  1. Stephanie Liberty  September 12, 2019

    Is there a shopping list for this plan available?

    Reply
    • Erin Milller  September 12, 2019

      Hi Stephanie,

      Unfortunately, I haven’t gotten around to making a shopping list for this plan just yet, but we do have a 28-Day Weight Watcher’s Meal Plan Shopping List Download. The great thing about this one is that you don’t need to be participating in the Weight Watchers Program to enjoy it! It’s still built around just as many of our delicious recipes! Feel free to check out the plan HERE, and I’ll make sure that I get this Change Your Body shopping list created as soon as I can! Thanks so much! 🙂

      Reply
    • Erin Milller  September 24, 2019

      Hi Stephanie,
      The downloadable Meal Plan and Shopping list has now been added to the bottom of this post. 🙂

      Reply
  2. KARI CLERVAL  September 12, 2019

    THIS LOOKS LIKE A GREAT MEAL PLAN IM GOING TO TRY IT IF I CAN GET A GROCERY LIST TOGETHER!! THANK YOU .

    Reply
    • Erin Milller  September 24, 2019

      Hi Kari! If you didn’t get a chance to make a shopping list for this plan, we just added the downloadable version at the bottom of this post 🙂

      Reply
  3. trace  September 12, 2019

    Looks great, but a shopping list would be a big help.

    Reply
    • Erin Milller  September 12, 2019

      Hi Trace!

      We’ve gotten quite a few requests for a shopping list so I’m moving it to the top of my list! I’ll get it up as soon as I can! 🙂

      Reply
    • Erin Milller  September 24, 2019

      Hi Trace! There is now a Meal Plan and Shopping list available for download at the bottom of this post. 🙂

      Reply
  4. M Escalante  September 12, 2019

    is there any way we can print off each days recipes or save them instead of pulling it up all the time? I can’t wait to use this program

    Reply
    • Erin Milller  September 12, 2019

      Hey there!

      I’m going to make a shopping list for this program, so I’ll be sure to include the meal plan in the download as well. Should make things easier! It will be up as soon as possible! Thank you!

      Reply
    • Erin Milller  September 24, 2019

      Hey there! Just dropping in to let you know that a downloadable meal plan with shopping list has been added to the bottom of this post! Enjoy! 🙂

      Reply
  5. Shannon  September 12, 2019

    I was going to ask the same question about a shopping list. When you get it created could you let me know? thanks!

    Reply
    • Erin Milller  September 12, 2019

      Hi Shannon,

      Absolutely! Moving this shopping list to the top of my priority list. 🙂

      Reply
    • Erin Milller  September 24, 2019

      Hi Shannon! Just letting you know that the downloadable Meal Plan and Shopping list has now been added to the bottom of this post. 🙂

      Reply

Leave a Comment

Your email address will not be published.