Get Back on Track with this 21-Day Meal Plan

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Maybe you started out doing all the right things, but perhaps you’ve recently stepped away from making progress on your goals. If your eating habits have been less than great, know that you can make a choice to get back where you need to be! Never feel like you are too far gone or that all of your previous hard work was for nothing. It’s okay to hit the reset button! There’s nothing like a 21-day meal plan to help you do just that.

We created 21 full days of breakfasts, lunches, and dinners to inspire you to eat healthier. You can regain your goals in as little as three weeks! If you’re ready to get back on track, then keep reading. There are some really great recipes to choose from here.

Get Back on Track with this 21-Day Meal Plan

Day 1

21-day meal plan

Breakfast: Quinoa Apple Breakfast Bowl
Lunch: Herb Barley Salad
Dinner: Slow Cooker Lo-Mein

Day 2


Breakfast: Hummus Breakfast Bowl
Lunch: Lentil Soup with Cabbage
Dinner: Steamed Salmon with Sweet Ginger Soy Glaze

Day 3


Breakfast: Spicy Breakfast Tacos
Lunch: Skinny Slow Cooker Italian Beef
Dinner: Tuna Zucchini Noodle Bake

Day 4

healthy eating

Breakfast: 4-Ingredient Protein Pancakes
Lunch: Instant Pot Apple Cider Glazed Chicken
Dinner: Traditional Ratatouille 

Day 5

weight loss

Breakfast: Strawberry, Almond Butter, and Oatmeal Breakfast Parfait
Lunch: Lemon Pepper Salmon Caesar Salad
Dinner: Cheesy Chicken Avocado Burrito Wrap

Day 6


Breakfast: White Bean Avocado Toast
Lunch: Stuffed Philly Chicken Peppers
Dinner: Baked Lemon Salmon and Asparagus Foil Pack

Day 7

Breakfast: Souffle Omelet with Mushrooms
Lunch: Slow Cooker Greek Lemon Chicken Soup
Dinner: Vegetarian Pizza Casserole

Day 8

Breakfast: Blueberry Oat Pancakes
Lunch: Skinny Spinach Stuffed Chicken
Dinner: Easy Instant Pot Jambalaya

Day 9

Breakfast: Easy on-the-Go Avocado and Egg Breakfast Sandwich
Lunch: Best Ever Corn Salad
Dinner: Skinny Chicken Parmesan Casserole

Day 10

Breakfast: Slow Cooker Banana French Toast Casserole
Lunch: Asian Chicken and Ginger Soup
Dinner: Curried Coconut Mussels

Day 11

Slow Cooker Shephard's Pie Recipe (2)

Breakfast: Egg Stuffed Baked Portobello Mushroom
Lunch: Tomato, Hummus, and Spinach Sandwich
Dinner: Slow Cooker Shephard’s Pie

Day 12

Breakfast: Banana Walnut Overnight Oatmeal
Lunch: Creamy Southwestern Meatball Soup
Dinner: Orange Glazed Herb Turkey

Day 13

Breakfast: Baked Kale and Eggs
Lunch: 6-Ingredient Greek Pasta Salad
Dinner: Bacon & Gouda Grilled Cheese with Braised Onions

Day 14

Breakfast: Individual Egg & Spinach Bowls
Lunch: Chicken and Crisp Veggie Sandwich
Dinner: World’s Best Spaghetti

Day 15

Breakfast: Strawberry Yogurt Muffins
Lunch: Honey Garlic Shrimp Stir Fry
Dinner: Slow Cooker Whole Moroccan Chicken

Day 16

Breakfast: Savory Southwestern Sweet Potato Waffles
Lunch: Mango and Arugula Salad with Cilantro Crema
Dinner: One Pan Smoked Sausage and Rice

Day 17

Breakfast: Slow Cooker Spinach and Mozzarella Frittata
Lunch: Veggie Club Sandwich
Dinner: Easy Turkey Burrito Skillet

Day 18

Breakfast: Egg and Spinach Bell Pepper Bowls
Lunch: Slow Cooker Bean and Potato Soup
Dinner: Spicy Pork Chops with Cool Melon Salsa

Day 19

Breakfast: Egg and Turkey Sausage Breakfast Tacos
Lunch: Italian Caprese Sandwich
Dinner: Oven Baked Coconut Chicken Strips

Day 20

healthy diet

Breakfast: Blueberry French Toast Casserole
Lunch: Cherry, Asparagus, and Corn Salad
Dinner: Hummus and Vegetable Collard Greens Wraps

Day 21


Breakfast: Spinach and Artichoke Breakfast Sandwich
Lunch: Creamy Butternut Squash Soup
Dinner: Slow Cooker Spicy Barbecued Chicken

Now you’re well on your way to getting to the place you need to be! Want even more healthy recipes and tips for staying on track? Please sign up for our newsletter.

4 Comments on "Get Back on Track with this 21-Day Meal Plan"

  1. Lin  August 9, 2019

    Why am I unable to pin anything from this website?

    • Gale Compton  August 10, 2019

      Lin, We’re checking into your issue now. 🙂

  2. LESLIE KNUDSON  March 3, 2020

    What can i replace as i dont like hummus for are there something to exchange meals we dont like.

    • Gale Compton  March 4, 2020

      Leslie, YES!!! :). We have many meal plans to help you get back on track. Please review them all here.


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