4-Week Meal Plans

Week 1: Getting Started

Focus on clean eating and establishing healthy habits. This week introduces balanced nutrition with familiar foods.

Monday

Breakfast (7:00-8:00 AM)

Greek Yogurt Parfait

1 cup low-fat Greek yogurt, 1/2 cup mixed berries, 2 tbsp granola, 1 tsp honey

⚡ 320 cal 🥩 25g protein 🍞 38g carbs 🥑 8g fat

Mid-Morning Snack (10:00 AM)

Apple with Almond Butter

1 medium apple, 1 tbsp almond butter

⚡ 180 cal 🥩 4g protein

Lunch (12:00-1:00 PM)

Grilled Chicken Salad

4 oz grilled chicken breast, mixed greens, cherry tomatoes, cucumber, bell peppers, 2 tbsp balsamic vinaigrette

⚡ 380 cal 🥩 35g protein 🍞 18g carbs 🥑 18g fat

Afternoon Snack (3:00-4:00 PM)

Sugar-Free Gelatin Cup + 10 Almonds

1 cup sugar-free gelatin (any flavor), 10 raw almonds

⚡ 90 cal 🥩 5g protein

Dinner (6:00-7:00 PM)

Baked Salmon with Roasted Vegetables

5 oz baked salmon, 1 cup roasted broccoli and cauliflower, 1/2 cup quinoa

⚡ 480 cal 🥩 38g protein 🍞 35g carbs 🥑 18g fat

Evening Snack (8:00 PM - Optional)

Strawberry Gelatin Delight

Sugar-free strawberry gelatin with fresh strawberry slices

⚡ 40 cal 🥩 2g protein

Total Daily: ~1,490 calories | 109g protein | 91g carbs | 44g fat

Tuesday

Breakfast

Vegetable Omelet with Whole Grain Toast

3-egg white omelet with spinach, tomatoes, and mushrooms + 1 slice whole grain toast

⚡ 290 cal 🥩 22g protein

Mid-Morning Snack

Protein Smoothie

1 scoop protein powder, 1 cup almond milk, 1/2 banana, handful of spinach

⚡ 220 cal 🥩 25g protein

Lunch

Turkey and Avocado Wrap

Whole wheat tortilla, 4 oz turkey breast, 1/4 avocado, lettuce, tomato, mustard

⚡ 380 cal 🥩 32g protein

Afternoon Snack

Cottage Cheese with Pineapple

1/2 cup low-fat cottage cheese, 1/2 cup fresh pineapple chunks

⚡ 150 cal 🥩 14g protein

Dinner

Lean Beef Stir-Fry

4 oz lean beef strips, mixed vegetables (bell peppers, snap peas, carrots), 1/2 cup brown rice

⚡ 420 cal 🥩 35g protein

Evening Snack

Orange Gelatin with Mandarin Segments

Sugar-free orange gelatin topped with fresh mandarin segments

⚡ 50 cal 🥩 2g protein

Total Daily: ~1,510 calories | 130g protein

Days 3-7 Overview

The rest of Week 1 follows similar patterns with variety in proteins and vegetables:

Wednesday: Protein pancakes, tuna salad, grilled chicken with sweet potato
Thursday: Overnight oats, quinoa bowl, baked cod with asparagus
Friday: Egg muffins, chicken caesar salad (light), shrimp stir-fry
Saturday: Greek yogurt bowl, turkey burger (no bun), grilled vegetables
Sunday: Veggie scramble, roast chicken, cauliflower rice bowl

All days include mid-morning, afternoon, and evening gelatin-based snacks for optimal satiety and metabolism boost.

📝 Week 1 Shopping List

Proteins:

Chicken breast (2 lbs)
Salmon fillets (3)
Turkey breast slices (1 lb)
Lean ground beef (1 lb)
Eggs (2 dozen)
Greek yogurt (32 oz)
Cottage cheese (16 oz)
Protein powder (optional)

Produce:

Mixed greens (2 bags)
Broccoli (2 heads)
Bell peppers (assorted)
Tomatoes (cherry & regular)
Avocados (2-3)
Berries (mixed, 2 pints)
Apples (4-5)
Bananas (3-4)

Grains & Pantry:

Quinoa (1 box)
Brown rice (1 bag)
Whole grain bread
Oats (1 container)
Whole wheat tortillas
Granola (low-sugar)
Almond butter
Almonds (raw)

Gelatin & Extras:

Sugar-free gelatin (6 boxes, assorted flavors)
Unflavored gelatin powder
Olive oil
Balsamic vinegar
Almond milk
Honey
Spices & herbs

Week 2: Building Momentum

This week introduces new flavors and recipes while maintaining the structure you learned in Week 1.

Week 2 Highlights

New Proteins: Tilapia, pork tenderloin, tofu options
Flavor Profiles: Mediterranean, Asian-inspired, Mexican-style
Gelatin Integration: Advanced gelatin recipes including protein-packed versions
Meal Prep Tips: Batch cooking strategies for the week

Calorie Range: 1,450-1,550 daily | Protein: 110-130g | Continue drinking 8-10 glasses of water daily

Sample Day (Wednesday, Week 2):

Breakfast: Protein smoothie bowl with chia seeds and fresh fruit
Snack: Cherry gelatin protein cups
Lunch: Mediterranean chicken bowl with hummus and vegetables
Snack: Celery sticks with peanut butter
Dinner: Grilled tilapia with lemon, steamed broccoli, wild rice
Evening: Lime gelatin with fresh mint

Week 3: Optimization

Fine-tune your eating schedule and introduce more complex recipes as you become comfortable with the routine.

Week 3 Focus

Advanced Recipes: More elaborate healthy meals
Restaurant Alternatives: Homemade versions of favorite takeout
Sweet Cravings: Healthy dessert options including gelatin-based treats
Energy Balance: Timing meals for optimal energy throughout the day

Sample Day (Friday, Week 3):

Breakfast: Egg white frittata with spinach and feta
Snack: Mixed berry gelatin parfait
Lunch: Asian chicken lettuce wraps
Snack: Protein shake with gelatin powder
Dinner: Turkey meatballs with zucchini noodles and marinara
Evening: Chocolate gelatin mousse (sugar-free)

Week 4: Sustainability

Learn to create your own meal plans using the principles and recipes from the past three weeks.

Week 4 Skills

Mix & Match: Combine favorite meals from previous weeks
Flexible Planning: Adapt meals based on what's available
Social Eating: Making healthy choices at restaurants and gatherings
Long-term Success: Creating sustainable habits beyond the 4 weeks

🎉 Congratulations!

By completing all 4 weeks, you've built a strong foundation for lifelong healthy eating. Continue cycling through these weeks, trying new recipes, and adjusting based on your results and preferences.

Remember: The gelatin trick combined with balanced nutrition is your secret weapon for continued success!