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 Power Smoothie
• 1 hard or soft-cooked egg on 1 slice whole • 1 cup oats prepared with 4 oz fat-free milk • Combine ½ frozen banana, 4 oz fat-free milk,
wheat toast and topped with 1 Tbsp walnut halves, 1 1 oz unflavored whey protein, 1 Tbsp ground
Tbsp raisins, and ½ tsp cinnamon flax meal, and 2 to 4 ice cubes in blender
6 oz 0% plain Greek-style yogurt
½ grapefruit and puree until smooth.
½ grapefruit
12 oz coffee with 2 oz fat-free milk 12 oz coffee with 2 oz fat-free milk ½ grapefruit
350 cals, 30 g pro, 49 g carb, 9 g fiber, 7 g fat, 2 g sat 460 cal, 17 g pro, 64 g carb, 9 g fiber, 17 g fat, 2 g sat 350 cal, 31 g pro, 52 g carb, 7 g fiber, 4 g fat, 1 g sat. fat,
fat, 310 mg sodium fat, 110 mg sodium 125 mg sodium

LUNCH LUNCH LUNCH

Turkey-Pecan Salad with Balsamic Asian Chicken Soup Open-Faced Tuna Sandwich
• Whisk 1 Tbsp olive oil and 2 tsp balsamic • Heat 2 cups low-sodium vegetable broth, ½ • Drain 3 oz solid white tuna packed in water
vinegar. Add 2 cups mixed greens; ½ cup cooked soba (buckwheat) noodles, 3 oz and mix with 2 Tbsp diced celery and 1 Tbsp
cucumber; 3 oz deli-sliced low-fat turkey diced cooked chicken, 1 Tbsp thinly sliced reduced-fat mayonnaise. Spoon on 1 slice
breast; 3 tomato slices; 1 rib celery, sliced; 5 green onions, and ½ tsp minced garlic in whole wheat toast and top with 3 tomato
baby carrots; and 10 unsalted pecan halves. saucepan over medium heat. slices (½” thick).
Toss well.
1 medium peach ½ cup Bing cherries
1 small pear 12 oz green or herbal tea 12 oz green or herbal tea
12 oz green tea 400 cal, 20 g pro, 47 g carb, 3 g fiber, 14 g fat, 3 g sat 300 cal, 26 g pro, 30 g carb, 5 g fiber, 8 g fat, 1 g sat fat,
500 cals, 22 g pro, 52 g carb, 13 g fiber, 26 g fat, 3 g sat fat, 520 mg sodium 510 mg sodium
fat, 990 mg sodium

DINNER DINNER DINNER

Chicken Stir-Fry with Brown Rice Steak ‘n’ ‘Shrooms Skinny Chicken Parm
• Cook 3 oz sliced boneless, skinless chicken • Heat 1 Tbsp olive oil in skillet over medium- • Top ½ cup cooked whole wheat spaghetti with
breast and 1 cup small broccoli florets high heat. Add 3 oz filet mignon or lean beef 3 oz broiled boneless, skinless chicken breast.
(frozen or fresh) in 1 Tbsp olive oil in skillet cut into chunks and cook with 1 cup sliced Spoon ¼ cup marinara sauce on top. Top with 1
over medium-high heat, stirring, until chicken mushrooms and ¼ cup each diced onion and Tbsp grated Parmesan or Romano. Serve with
is done and broccoli is crisp-tender. Stir in red bell pepper. Serve over ½ cup cooked 8 spears steamed asparagus drizzled with 1
1 tsp chili sauce and ¼ tsp reduced-sodium quinoa. Tbsp fresh lemon juice.
soy sauce. Serve over ½ cup cooked brown
12 oz herbal tea 1 large fresh plum
rice.
370 cal, 23 g pro, 29 g carb, 4 g fiber, 19 g fat, 3 g sat 12 oz herbal tea
12 oz green tea fat, 55 mg sodium 420 cal 23 g pro, 51 g carb, 9 g fiber, 16 g fat, 4 g sat
490 cals, 17 g pro, 41 g carb, 5 g fiber, 9 g fat, 5 g sat fat, 710 mg sodium
fat, 600 mg sodium

DESSERT DESSERT DESSERT

1 oz dark chocolate (70% cacao) 1 frozen low-calorie fudge dessert bar ½ cup vanilla ice milk topped with 1 tsp
1 small orange rolled in 10 chopped unsalted peanuts chocolate syrup and 10 unsalted almonds
240 cals, 3 g pro, 30 g carb, 6 g fiber, 14 g fat, 9 g sat 160 cal 6 g pro, 24 g carb, 5 g fiber, 6 g fat, 1 g sat fat, 160 cal, 5 g pro, 17 g carb, 2 g fiber, 9 g fat, 2 g sat fat,
fat, 0 mg sodium 45 mg sodium 35 mg sodium

OPTIONAL SNACK OPTIONAL SNACK OPTIONAL SNACK

1 oz string cheese 6 oz 0% plain Greek-style yogurt with ½ ¼ cup (30 pieces) unsalted pistachios in
1 small apple cup blueberries the shell
160 cals, 9 g pro, 26 g carb, 4 g fiber, 4 g fat, 2 g sat fat, 12 oz herbal tea or water 12 oz herbal tea or water
240 mg sodium 130 cal, 16 g pro, 17 g carb, 2 g fiber, 0 g fat, 0 g sat fat, 170 cal, 6 g pro, 9 g carb, 3 g fiber, 14 g fat, 2 g sat fat,
65 mg sodium 0 mg sodium

DAY 1 TOTALS DAY 2 TOTALS DAY 3 TOTALS

Without optional snack: With optional snack: Without optional snack: With optional snack: Without optional snack: With optional snack:
1580 cals 1740 cals 1,390 cal 1,520 cal 1,230 cal 1,400 cal
72 g protein 81 g protein 66 g protein 82 g protein 85 g protein 91 g protein
172 g carb 198 g carb 164 g carb 181 g carb 150 g carb 159 g carb
33 g fiber 37 g fiber 21 g fiber 23 g fiber 23 g fiber 26 g fiber
56 g fat 60 g fat 56 g fat 56 g fat 37 g fat 51 g fat
19 g sat fat 21 g sat fat 9 g sat fat 9 g sat fat 8 g sat fat 10 g sat fat
1900 mg sodium 2140 mg sodium 685 mg sodium 750 mg sodium 1,380 mg sodium 1,380 mg sodium

prevention.com/28daychallenge
 28 -DAY C HAL L E NGE
FAST & EASY MEAL PLAN: WEEK 1

DAY 4 DAY 5
BREAKFAST BREAKFAST
Scrambled Eggs with Tortillas Granola-Berry Bowl
• Sauté 2 Tbsp each diced red bell pepper and • Top 5 oz 0% plain Greek-style yogurt with
onion in skillet coated with cooking spray over ¼ cup low-fat granola and ½ cup each
medium-high until tender. Add 2 beaten eggs strawberries and blueberries. Sprinkle with
and cook, stirring, until cooked through. Divide 2 Tbsp each sliced almonds and ground
among 2 warm corn tortillas and top evenly flaxseed.
with ½ oz shredded Jack cheese.
12 oz coffee with 2 oz fat-free milk
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
370 cal, 20 g pro, 36 g carb, 3 g fiber, 16 g fat, 6 g sat fat, 140 mg sodium
fat, 330 mg sodium

LUNCH LUNCH
Turkey-Slaw Wrap Grilled Chicken Salad Bowl
• Mix 1 cup fresh cabbage-and-carrot cole • Whisk 1 tsp olive oil, ½ tsp balsamic vinegar,
slaw mix, 2 Tbsp 0% plain Greek-style and 1 tsp fresh basil. Toss with 2 cups mixed
yogurt, and 1 tsp cider vinegar. Put 3 oz greens, 3 oz sliced grilled chicken, 5 baby
deli-sliced low-fat turkey breast on large carrots, and 5 tomato wedges. Sprinkle with
whole wheat tortilla wrap. Top with slaw 1 oz shredded Jack cheese.
and roll up. Whole wheat roll
12 oz green or herbal tea ½ cup grapes
210 cal, 21 g pro, 31 g carb, 4 g fiber, 3 g fat, .5 g sat fat, 12 oz green or herbal tea
1,040 mg sodium 440 cal, 30 g pro, 45 g carb, 8 g fiber, 17 g fat, 6 g sat
fat, 800 mg sodium

DINNER DINNER
Grilled Island Shrimp Asian Tuna
• Toss 3 oz peeled and deveined shrimp with 1 • Broil 3 oz tuna steak. Whisk together 1 Tbsp
Tbsp Jamaican jerk seasoning. Broil. minced fresh ginger, 1 Tbsp rice vinegar, 1
Tbsp sesame oil, and ¼ tsp reduced-sodium
• 1 cup “Dirty Rice ‘n’ Beans” (Toss ½ cup
soy sauce. Top tuna with dressing.
cooked brown rice with ½ cup rinsed
low-sodium black beans and ¼ tsp Cajun • ½ cup soba (buckwheat) noodles tossed with
seasoning.) 1 cup cooked bok choy and sprinkled with 2
Tbsp unsalted cashews
• 1 cup sliced zucchini stir-fried in 1 tsp olive oil
12 oz herbal tea
• 1 cup strawberries
430 cal, 27 g pro, 24 g carb, 2 g fiber, 26 g fat, 5 g sat
12 oz herbal tea fat, 160 mg sodium
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) 6 graham cracker squares
2 marshmallows 1 oz reduced-fat cream cheese
12 oz herbal tea or water 1 Tbsp apple butter
210 cal, 2 g pro, 21 g carb, 3 g fiber, 14 g fat, 9 g sat fat, 190 cal, 4 g pro, 27 g carb, 1 g fiber, 6 g fat, 3 g sat fat,
10 mg sodium 280 mg sodium

OPTIONAL SNACK OPTIONAL SNACK

10 whole almonds (unsalted) 2 low-sodium stoned wheat crackers
20 yogurt-covered raisins 5 baby carrots
170 cal, 3 g pro, 19 g carb, 2 g fiber, 10 g fat, 1 g sat fat, 2 Tbsp low-fat ranch dressing
5 mg sodium 190 cal, 3 g pro, 30 g carb, 3 g fiber, 6 g fat, 1 g sat fat,
400 mg sodium

DAY 4 TOTALS DAY 5 TOTALS

Without optional snack: With optional snack: Without optional snack: With optional snack:
1,180 cal 1,350 cal 1,440 cal 1,630 cal
72 g protein 75 g protein 84 g protein 87 g protein
144 g carb 163 g carb 148 g carb 178 g carb
22 g fiber 24 g fiber 21 g fiber 24 g fiber
41 g fat 51 g fat 61 g fat 67 g fat
16.5 g sat fat 17.5 g sat fat 15 g sat fat 18 g sat fat
2,590 mg sodium 2,595 mg sodium 1,380 mg sodium 1,780 mg sodium prevention.com/28daychallenge
 28 -DAY C HAL L E NGE
FAST & EASY MEAL PLAN: WEEK 1

DAY 6 DAY 7
BREAKFAST BREAKFAST
High-Protein Multigrain Pancake Lox ‘n’ Bagel
• Prepare 5” frozen or homemade pancake • Spread 1 oz reduced-fat cream cheese on
and top with ¼ cup raspberries and 2 Tbsp ½ whole wheat bagel. Top with 1 oz smoked
0% plain Greek-style yogurt. salmon, and 2 slices tomato and cucumber.
Whisk together 1 tsp olive oil, 1 tsp fresh dill,
12 oz coffee with 2 oz fat-free milk
and ½ tsp red wine vinegar; drizzle over top.
200 cal, 9 g pro, 42 g carb, 8 g fiber, 2 g fat, 0 g sat fat,
250 mg sodium 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 LUNCH
Grilled Veggie ‘n’ Feta Wrap Hearty Bean Soup
• Sauté 1 cup each sliced portobello • Combine ½ cup rinsed and drained low-
mushroom and zucchini, 1 Tbsp diced onion, sodium canned pinto or navy beans, 1 Tbsp
and 1 clove chopped garlic in skillet over diced onion, 5 diced baby carrots, 1 cup
medium heat until tender. Put on large whole low-sodium vegetable broth in saucepan and
grain tortilla, top with 4 fresh basil leaves heat through.
and ½ oz crumbled feta, and roll up.
1 small whole grain roll
12 oz green or herbal tea 1 medium nectarine
440 cal, 30 g pro, 45 g carb, 8 g fiber, 17 g fat, 6 g sat 12 oz green or herbal tea
fat, 800 mg sodium
370 cal, 16 g pro, 73 g carb, 21 g fiber, 2 g fat, 0 g sat
fat, 570 mg sodium

DINNER DINNER
Pepper Steak Vegetarian Lasagna
• Coat 3 oz beef tenderloin with ½ tsp cracked • 1 serving “light” homemade or frozen
black pepper and broil. lasagna, 2 cups romaine lettuce, ¼ cup sliced
• 2 small boiled red potatoes mushrooms, and 1 tsp Basil Vinaigrette (1
tsp olive oil, 1 tsp Baslsamic vinaigrette, 1
• 8 spears grilled asparagus drizzled with 1 tsp chopped basil).
Tbsp fresh lemon juice
12 oz herbal tea
12 oz herbal tea
360 cal, 15 g pro, 47 g carb, 6 g fiber, 14 g fat, 5 g sat
420 cal, 27 g pro, 77 g carb, 11 g fiber, 4 g fat, 2 g sat fat, 730 mg sodium
fat, 105 mg sodium

DESSERT DESSERT
1 oatmeal cookie ½ cup vanilla ice milk
12 oz herbal tea or water 1 tsp chocolate syrup
200 cal, 3 g pro, 30 g carb, 2 g fiber, 8 g fat, 3 g sat fat, 7 walnut halves
180 mg sodium 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 6½” diameter whole wheat pita
1 oz low-fat mozzarella cheese 1 oz deli-sliced low-fat turkey breast
1 Tbsp balsamic vinegar 2 slices tomato
2 tsp olive oil 1 leaf lettuce
4 fresh basil leaves 1 tsp Dijon mustard
190 cal, 7 g pro, 9 g carb, 2 g fiber, 15 g fat, 5 g sat fat, 220 cal, 13 g pro, 40 g carb, 6 g fiber, 2 g fat, 0 g sat fat,
210 mg sodium 760 mg sodium

DAY 6 TOTALS DAY 7 TOTALS

Without optional snack: With optional snack: Without optional snack: With optional snack:
1,260 cal 1,450 cal 1,290 cal 1,510 cal
69 g protein 76 g protein 63 g protein 76 g protein
194 g carb 203 g carb 170 g carb 210 g carb
29 g fiber 31 g fiber 34 g fiber 40 g fiber
31 g fat 46 g fat 43 g fat 45 g fat
11 g, sat fat 16 g sat fat 13 g sat fat 13 g sat fat
1,335 mg sodium 1,545 mg sodium 1,705 mg sodium 2,465 mg sodium prevention.com/28daychallenge
 28 -DAY C HAL L E NGE
FAST & EASY MEAL PLAN: WEEK 2

DAY 8 DAY 9 DAY 10

BREAKFAST BREAKFAST BREAKFAST
Cold Cereal Eggs with Toast Yogurt with Fruit
• 1 cup unsweetened high-fiber cereal • 2 hard-boiled or soft-cooked eggs • 8 oz 0% plain Greek-style yogurt
(multibran flake) • 1 slice whole wheat toast • 1 medium banana
• 1 cup fat-free milk 6 oz 0% plain Greek-style yogurt • 8 walnut halves
• 1 cup sliced strawberries 12 oz coffee with 2 oz fat-free milk • 1 Tbsp ground flaxseed
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
12 oz coffee with 2 oz fat-free milk
fat, 370 mg sodium
350 cal, 19 g pro, 81 g carb, 19 g fiber, 2 g fat, 0 g sat 370 cal, 25 g pro, 40g carb, 6 g fiber, 14 g fat, 1 g sat
fat, 280 mg sodium fat, 85 mg sodium

LUNCH LUNCH LUNCH

Curried Turkey Wrap Tuna Salad Bowl Chicken Salad
• Fill whole wheat wrap (8” diameter) with • Toss 3 oz drained canned tuna (chunk light • Toss together 2 cups mixed salad greens, ½
3 oz deli-sliced low-fat turkey breast; ¼ in water) with 2 cups romaine lettuce, 1 cup chopped mushrooms, and ¼ cup diced
cup shredded carrot; 2 Tbsp diced red bell sliced cooked beet (2”), 1 cup steamed fresh celery. Top with 3 oz sliced broiled or grilled
pepper; ½ cucumber, cut into in strips; and 2 or frozen green beans, and 3 black olives. chicken breast. Drizzle with 1½ tsp Basil
Tbsp 0% plain Greek-style yogurt mixed with Drizzle with 1 Tbsp olive oil and 1 tsp red Vinaigrette.
1 tsp curry powder. wine vinegar.
1 whole wheat roll
12 oz herbal tea or water 12 oz herbal tea or water 12 oz herb tea or water
300 cal, 29 g pro, 36 g carb, 6 g fiber, 6 g fat, 1.5 g sat 310 cal, 23 g pro, 16 g carb, 5 g fiber, 18 g fat, 2 g sat 420 cal, 24 g pro, 27 g carb, 5 g fiber, 24 g fat, 4 g sat
fat, 1,380 mg sodium fat, 240 mg sodium fat, 400 mg sodium

DINNER DINNER DINNER

Spicy Shrimp ‘n’ Rice Chicken Kabob Lemon Chicken
• Brush 3 oz shrimp with 1 Tbsp olive oil and • Alternately thread 5 cherry tomatoes; 1 small • Sauté 3 oz chicken breast in 1 tsp olive oil
grill until cooked through. onion, quartered; 3 oz boneless, skinless in skillet with 2 cups shredded cabbage and
• Toss together ½ cup cooked brown rice chicken breast, cut into chunks; and 3 2 Tbsp fresh lemon juice. Add ¼ cup low-
mixed with 2 Tbsp rinsed and drained low- mushrooms onto metal skewer. Coat with sodium, fat-free chicken broth. Serve over ½
sodium canned black beans and ¼ tsp Cajun cooking spray and grill until vegetables are cup cooked whole grain pasta.
seasoning. tender and chicken is cooked through. Serve
over ½ cup cooked quinoa. 12 oz herbal tea or water
• 1 cup steamed broccoli florets drizzled with 400 cal, 20 g pro, 42 g carb, 8 g fiber, 19 g fat, 4 g sat
1 Tbsp fresh lemon juice • Toss 1 cup torn romaine lettuce with ¼ fat, 510 mg sodium
avocado, sliced. Drizzle with 1 tsp olive oil
12 oz herbal tea or water and ¼ tsp balsamic vinegar.
340 cal, 18 g pro, 32 g carb, 5 g fiber, 16 g fat, 3 g sat
fat 300 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 DESSERT

1 oz dark chocolate (70% cacao) 1 frozen low-calorie fudge dessert bar ½ cup vanilla ice milk topped with 1 tsp
1 small orange rolled in 10 chopped unsalted peanuts chocolate syrup and 10 unsalted almonds
240 cals, 3 g pro, 30 g carb, 6 g fiber, 14 g fat, 9 g sat 160 cal 6 g pro, 24 g carb, 5 g fiber, 6 g fat, 1 g sat fat, 160 cal, 5 g pro, 17 g carb, 2 g fiber, 9 g fat, 2 g sat fat,
fat, 0 mg sodium 45 mg sodium 35 mg sodium

OPTIONAL SNACK OPTIONAL SNACK OPTIONAL SNACK

1 oz string cheese 6 oz 0% plain Greek-style yogurt with ½ ¼ cup (30 pieces) unsalted pistachios in
1 small apple cup blueberries the shell
160 cals, 9 g pro, 26 g carb, 4 g fiber, 4 g fat, 2 g sat fat, 12 oz herbal tea or water 12 oz herbal tea or water
240 mg sodium 130 cal, 16 g pro, 17 g carb, 2 g fiber, 0 g fat, 0 g sat fat, 170 cal, 6 g pro, 9 g carb, 3 g fiber, 14 g fat, 2 g sat fat,
65 mg sodium 0 mg sodium

DAY 8 TOTALS DAY 9 TOTALS DAY 10 TOTALS

Without optional snack: With optional snack: Without optional snack: With optional snack: Without optional snack: With optional snack:
1,230 cal 1,390 cal 1,340 cal 1,470 cal 1,350 cal 1,520 cal
69 g protein 78 g protein 84 g protein 100 g protein 74 g protein 80 g protein
179 g carb 205 g carb 123 g carb 140 g carb 126 g carb 135 g carb
36 g fiber 40 g fiber 26 g fiber 28 g fiber 21 g fiber 24 g fiber
38 g fat 42 g fat 61 g fat 61 g fat 66 g fat 80 g fat
13.5 g sat fat 15.5 g sat fat 11 g sat fat 11 g sat fat 11 g sat fat 13 g sat fat
2,200 mg sodium 2,440 mg sodium 1,065 mg sodium 1,130 mg sodium 1,070 mg sodium 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 Granola-Berry Bowl
• Sauté 2 Tbsp each diced red bell pepper and • Top 5 oz 0% plain Greek-style yogurt with
onion in skillet coated with cooking spray ¼ cup low-fat granola and ½ cup each
over medium-high until tender. Add 2 lightly strawberries and blueberries. Sprinkle with
beaten eggs and cook, stirring, until cooked 2 Tbsp each sliced almonds and ground
through. Divide among 2 warm corn tortillas flaxseed.
and top evenly with ½ oz shredded Jack
12 oz coffee with 2 oz fat-free milk
cheese.
380 cal, 23 g pro, 52 g carb, 10 g fiber, 12 g fat, 1 g sat
370 cal, 20 g pro, 36 g carb, 3 g fiber, 16 g fat, 6 g sat fat, 140 mg sodium
fat, 330 mg sodium

LUNCH LUNCH
Spinach Feta Salad Veggie Flatbread
• Gently toss together 2 cups baby spinach, ½ • Top whole grain wrap (8” diameter) with 3
sliced cucumber, 1 sliced hard-boiled egg, 1 sliced mushrooms, ½ cup green bell pepper
oz crumbled feta, and 3 black olives. Drizzle strips, ½ sliced tomato, and 1 oz grated part-
with 1½ tsp Basil Vinaigrette. skim mozzarella. Broil until cheese melts. Top
with ¼ sliced avocado.
12 oz herbal tea or water
250 cal, 12 g pro, 14 g carb, 3 g fiber, 18 g fat, 7 g sat 1 medium orange
fat, 260 mg sodium 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
Grilled Salmon Broiled Filet Mignon
• Coat 3 oz salmon with cooking spray and • Serve 3 oz broiled filet mignon with 1 small
broil/grill until cooked through. Serve with baked potato topped with 1 Tbsp 0% plain
2 small boiled red potatoes and 8 cooked Greek-style yogurt and 1 tsp chopped fresh
asparagus spears. Sprinkle with 1 tsp chives.
chopped fresh parsley and 1 Tbsp fresh • Sauté 1 cup brussels sprouts in 1 Tbsp olive
lemon juice. oil with 1 clove minced garlic.
12 oz herbal tea or water 12 oz herb tea or water
400 cal, 28 g pro, 62 g carb, 9 g fiber, 6 g fat, 1 g sat fat, 400 cal, 27 g pro, 40 g carb, 8 g fiber, 18 g fat, 3 g sat
100 mg sodium fat, 70 mg sodium

DESSERT DESSERT
1 oz dark chocolate (70% cacao) 6 graham cracker squares
2 marshmallows 1 oz reduced-fat cream cheese
210 cal, 2 g pro, 21 g carb, 3 g fiber, 14 g fat, 9 g sat fat, 1 Tbsp apple butter
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 OPTIONAL SNACK

10 whole almonds (unsalted) 2 low-sodium stoned wheat crackers
20 yogurt-covered raisins 5 baby carrots
12 oz herbal tea or water 2 Tbsp low-fat ranch dressing
170 cal, 3 g pro, 19 g carb, 2 g fiber, 10 g fat, 1 g sat fat, 12 oz herb tea or water
5 mg sodium 190 cal, 3 g pro, 30 g carb, 3 g fiber, 6 g fat, 1 g sat fat,
400 mg sodium

DAY 11 TOTALS DAY 12 TOTALS

Without optional snack: With optional snack: Without optional snack: With optional snack:
1,400 cal 1,570 cal 1,330 cal 1,520 cal
62 g protein 65 g protein 70 g protein 73 g protein
133 g carb 152 g carb 168 g carb 198 g carb
18 g fiber 20 g fiber 29 g fiber 32 g fiber
54 g fat 64 g fat 51 g fat 57 g fat
23 g sat fat 24 g sat fat 12 g sat fat 13 g sat fat
700 mg sodium 705 mg sodium 990 mg sodium 1,390 mg sodium

prevention.com/28daychallenge
 28 -DAY C HAL L E NGE
FAST & EASY MEAL PLAN: WEEK 2

DAY 13 DAY 14
BREAKFAST BREAKFAST
High-Protein Multigrain Pancake Lox ‘n’ Bagel
• Prepare 5” frozen or homemade pancake • Spread 1 oz reduced-fat cream cheese on
and top with ¼ cup raspberries and 2 Tbsp ½ whole wheat bagel. Top with 1 oz smoked
0% plain Greek-style yogurt. salmon, and 2 slices tomato and cucumber.
Whisk together 1 tsp olive oil, 1 tsp chopped
12 oz coffee with 2 oz fat-free milk
dill, and ½ tsp red wine vinegar; drizzle over top.
200 cal, 9 g pro, 42 g carb, 8 g fiber, 2 g fat, 0 g sat fat,
250 mg sodium 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 LUNCH
Chicken Soup ‘n’ Salad Lentil Soup ‘n’ Salad
• Simmer 3 oz diced boneless, skinless • Combine 1 cup cooked lentils, 1 cup
chicken breast in 2 cups low sodium fat-free low-sodium, fat-free chicken broth, ¼ cup
chicken broth with 5 sliced baby carrots, 1 chopped carrots, and 2 Tbsp chopped celery
rib sliced celery, and 1 Tbsp chopped fresh in saucepan and heat through.
parsley until cooked through • 1 med whole grain roll
• Toss 1 cup mixed salad greens with ½ diced • ½ cup grapes
tomato and 1½ tsp Basil Vinaigrette.
12 oz herbal tea or water
12 oz herbal tea or water
380 cal, 22 g pro, 73 g carb, 19 g fiber, 2 g fat, 0 g sat
320 cal, 17 g pro, 22 g carb, 5 g fiber, 18 g fat, 4 g sat fat, 610 mg sodium
fat, 1,360 mg sodium

DINNER DINNER
Veggie Kabobs Shrimp & Veggie Stir-Fry
• Alternately thread 4 oz extra firm tofu • Stir-fry 3 oz peeled and deveined shrimp in 2
cubes; 1 med zucchini, cut into chunks; 1 tsp canola oil with 2 cups frozen Asian veggies
medium bell pepper, cut into chunks; and 5 until cooked through. Stir in 1 tsp each
mushrooms onto metal skewers. Serve with ½ reduced-sodium soy sauce and sesame oil.
cup cooked whole barley. • ½ cup cooked brown rice
• ½ cup peas and ¼ cup sliced carrots, steamed • ¼ cantaloupe
1/8 honeydew melon 12 oz herbal tea or water
12 oz herbal tea or water 500 cal, 23 g pro, 59 g carb, 8 g fiber, 18 g fat, 3 g sat
380 cal, 23 g pro, 59 g carb, 15 g fiber, 7 g fat, 1 g sat fat, fat, 1,180 mg sodium
150 mg sodium

DESSERT DESSERT
1 oatmeal cookie ½ cup vanilla ice milk
200 cal, 3 g pro, 30 g carb, 2 g fiber, 8 g fat, 3 g sat fat, 1 tsp chocolate syrup
180 mg sodium 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 Whole wheat pita (6½” diameter)
1 oz part-skim mozzarella 1 oz deli-sliced low-fat turkey breast
1 Tbsp Balsamic vinegar 2 slices tomato
2 tsp olive oil 1 leaf lettuce
4 basil leaves 1 tsp Dijon mustard
12 oz herbal tea or water 12 oz herbal tea or water
190 cal, 7 g pro, 9 g carb, 2 g fiber, 15 g fat, 5 g sat fat, 220 cal, 13 g pro, 40 g carb, 6 g fiber, 2 g fat, 0 g sat fat,
210 mg sodium 760 mg sodium

DAY 13 TOTALS DAY 14 TOTALS

Without optional snack: With optional snack: Without optional snack: With optional snack:
1,100 cal 1,290 cal 1,440 cal 1,660 cal
52 g protein 59 g protein 77 g protein 90 g protein
153 g carb 162 g carb 182 g carb 222 g carb
30 g fiber 32 g fiber 34 g fiber 40 g fiber
43 g fat 58 g fat 47 g fat 49 g fat
8 g sat fat 13 g sat fat 11 g sat fat 11 g sat fat
1,940 mg sodium 2,150 mg sodium 2,195 mg sodium 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
Cold Cereal Eggs with Toast Yogurt with Fruit
• 1 cup unsweetened high-fiber cereal • 2 hard-boiled or soft-cooked eggs • 8 oz 0% plain Greek-style yogurt
(multibran flakes) • 1 slice whole wheat toast • 1 medium banana
• 1 cup fat-free milk 6 oz 0% plain Greek-style yogurt • 8 walnut halves
• 1 cup sliced strawberries 12 oz coffee with 2 oz fat-free milk • 1 Tbsp ground flaxseed
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
12 oz coffee with 2 oz fat-free milk
fat, 370 mg sodium
350 cal, 19 g pro, 81 g carb, 19 g fiber, 2 g fat, 0 g sat 370 cal, 25 g pro, 40g carb, 6 g fiber, 14 g fat, 1 g sat
fat, 280 mg sodium fat, 85 mg sodium

LUNCH LUNCH LUNCH

Turkey Wrap Hummus Pita Ranch Chicken Sandwich
• Put 3 oz low-fat deli-sliced turkey breast on • Stuff whole wheat pita (6.5” diameter) with • Serve 3 oz grilled chicken breast on whole
large whole grain wrap (13.5” diameter). Top ½ cup hummus, ½ cup shredded romaine wheat roll with 2 leaves romaine lettuce and
with ½ cup shredded cabbage, 1 Tbsp dried lettuce, and 2 tomato slices. Top with ½ cup 2 slices tomato. Top with 1 Tbsp low-fat
sweetened cranberries, and 1 Tbsp low-fat grated cucumber mixed with 2 Tbsp 0% plain Ranch dressing.
Italian dressing. Greek-style yogurt, and 4 chopped mint
12 oz herb tea or water
leaves.
12 oz herb tea or water 430 cal, 27 g pro, 31 g carb, 4 g fiber, 12 g fat, 2 g sat
460 cal, 12 g pro, 74 g carb, 11 g fiber, 17 g fat, 7 g sat 12 oz herbal tea or water fat, 850 mg sodium
fat, 910 mg sodium 400 cal, 19 g pro, 57 g carb, 13 g fiber, 13 g fat, 2 g sat
fat, 810 mg sodium

DINNER DINNER DINNER

Broiled Crab Cake Steak with Veggies Turkey Tetrazzini
• Broil 3 oz crabmeat cake and serve on a • Serve 3 oz grilled beef tenderloin steak with • Cook 3 oz turkey breast cutlet with 4 baby
small whole wheat roll with a leaf of romaine ½ cup each sliced onions, bell pepper, and carrots and ½ cup peas in ½ cup fat-free,
lettuce and 3 red bell pepper slices. Drizzle mushrooms sautéed in 2 tsp olive oil with 1 low sodium chicken broth in broiler-safe
with the juice of ¼ lemon. clove minced garlic. skillet until turkey is cooked through and
• 8 oz canned tomato-basil soup (prepared • 2 small (3”) boiled red skin potatoes vegetables are tender. Toss with ½ cup
with water) sprinkled with 1 tsp fresh chopped parsley cooked whole wheat linguine. Top with ¼
cup seasoned bread crumbs and broil until
12 oz herbal tea or water 12 oz herbal tea or water golden.
390 cal, 22 g pro, 49 g carb, 5 g fiber, 11 g fat, 2 g sat 480 cal, 26 g pro, 69 g carb, 9 g fiber, 13 g fat, 3 g sat
fat, 1,350 mg sodium fat, 110 mg sodium
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 DESSERT DESSERT

1 oz dark chocolate (70% cacao) 1 frozen low-calorie fudge dessert bar ½ cup vanilla ice milk topped with 1 tsp
1 small orange rolled in 10 chopped unsalted peanuts chocolate syrup and 10 unsalted almonds
240 cals, 3 g pro, 30 g carb, 6 g fiber, 14 g fat, 9 g sat 160 cal 6 g pro, 24 g carb, 5 g fiber, 6 g fat, 1 g sat fat, 160 cal, 5 g pro, 17 g carb, 2 g fiber, 9 g fat, 2 g sat fat,
fat, 0 mg sodium 45 mg sodium 35 mg sodium

OPTIONAL SNACK OPTIONAL SNACK OPTIONAL SNACK

1 oz string cheese 6 oz 0% plain Greek-style yogurt with ½ ¼ cup (30 pieces) unsalted pistachios in
1 small apple cup blueberries the shell
160 cals, 9 g pro, 26 g carb, 4 g fiber, 4 g fat, 2 g sat fat, 12 oz herbal tea or water 12 oz herbal tea or water
240 mg sodium 130 cal, 16 g pro, 17 g carb, 2 g fiber, 0 g fat, 0 g sat fat, 170 cal, 6 g pro, 9 g carb, 3 g fiber, 14 g fat, 2 g sat fat,
65 mg sodium 0 mg sodium

DAY 15 TOTALS DAY 16 TOTALS DAY 17 TOTALS

Without optional snack: With optional snack: Without optional snack: With optional snack: Without optional snack: With optional snack:
1,440 cal 1,600 cal 1,410 cal 1,540 cal 1,380 cal 1,550 cal
56 g protein 65 g protein 86 g protein 102 g protein 91 g protein 97 g protein
234 g carb 260 g carb 184 g carb 201 g carb 142 g carb 151 g carb
41 g fiber 45 g fiber 34 g fiber 36 g fiber 22 g fiber 25 g fiber
44 g fat 48 g fat 44 g fat 44 g fat 43 g fat 57 g fat
18 g sat fat 20 g sat fat 10 g sat fat 10 g sat fat 7 g sat fat 9 g sat fat
2,540 mg sodium 2,780 mg sodium 1,335 mg sodium 1,400 mg sodium 2,020 mg sodium 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 Granola-Berry Bowl
• Sauté 2 Tbsp each diced red bell pepper and • Top 5 oz 0% plain Greek-style yogurt with
onion in skillet coated with cooking spray ¼ cup low-fat granola and ½ cup each
over medium-high heat until tender. Add 2 strawberries and blueberries. Sprinkle with
lightly beaten eggs and cook, stirring, until 2 Tbsp each sliced almonds and ground
cooked through. Divide among 2 warm corn flaxseed.
tortillas and top evenly with ½ oz shredded
12 oz coffee with 2 oz fat-free milk
Jack cheese.
380 cal, 23 g pro, 52 g carb, 10 g fiber, 12 g fat, 1 g sat
370 cal, 20 g pro, 36 g carb, 3 g fiber, 16 g fat, 6 g sat fat, 140 mg sodium
fat, 330 mg sodium

LUNCH LUNCH
Veggie Burger Turkey Burger
• Prepare 1 soy-vegetable patty per package • Broil 4 oz turkey burger until cooked through
directions. Serve on 1 slice whole wheat and serve between 2 slices whole wheat
toast with 1 tsp Dijon mustard, 2 leaves toast with 2 slices unsweetened pineapple
romaine lettuce, and 3 slices (¼”) cucumber. and 2 large leaves lettuce.
12 oz herbal tea or water 4 baby carrots
220 cal, 23 g pro, 75 g carb, 19 g fiber, 7 g fat, 1 g sat 2 ribs celery
fat, 680 mg sodium 12 oz herbal tea or water
460 cal, 34 g pro, 70 g carb, 8 g fiber, 12 g fat, 2 g sat
fat, 500 mg sodium

DINNER DINNER
Beef Lasagna Chicken Marsala
• Brown 3 oz lean ground beef and stir into ½ • Toss 3 oz sliced grilled chicken breast with
cup marinara sauce. Layer meat sauce with ½ cup cooked whole wheat spaghetti and ¼
2 cooked whole wheat lasagna noodles and cup dry Marsala in skillet and heat through.
¼ cup low-fat cottage cheese in small baking 1 cup steamed broccoli
dish. Top with 1 Tbsp grated Parmesan. Bake
12 oz herbal tea or water
until bubbling.
300 cal, 33 g pro, 30 g carb, 6 g fiber, 14 g fat, 3 g sat
• 1 cup steamed spinach 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 DESSERT
1 oz dark chocolate (70% cacao) 6 graham cracker squares
2 marshmallows 1 oz reduced-fat cream cheese
210 cal, 2 g pro, 21 g carb, 3 g fiber, 14 g fat, 9 g sat fat, 1 Tbsp apple butter
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 OPTIONAL SNACK

10 whole almonds (unsalted) 2 low-sodium stoned wheat crackers
20 yogurt-covered raisins 5 baby carrots
12 oz herbal tea or water 2 Tbsp low-fat Ranch dressing
170 cal, 3 g pro, 19 g carb, 2 g fiber, 10 g fat, 1 g sat fat, 12 oz herbal tea or water
5 mg sodium 190 cal, 3 g pro, 30 g carb, 3 g fiber, 6 g fat, 1 g sat fat,
400 mg sodium

DAY 18 TOTALS DAY 19 TOTALS

Without optional snack: With optional snack: Without optional snack: With optional snack:
1,200 cal 1,370 cal 1,330 cal 1,520 cal
80 g protein 83 g protein 94 g protein 97 g pro
179 g carb 198 g carb 179 g carb 209 g carb
35 g fiber 37 g fiber 25 g fiber 28 g fiber
45 g fat 55 g fat 44 g fat 50 g fat
19 g sat fat 20 g sat fat 9 g sat fat 10 g sat fat
1,870 mg sodium 1,875 mg sodium 1,370 mg sodium 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 Lox ‘n’ Bagel
• Prepare 5” frozen or homemade pancake • Spread 1 oz reduced-fat cream cheese on
and top with ¼ cup raspberries and 2 Tbsp ½ whole wheat bagel. Top with 1 oz smoked
0% plain Greek-style yogurt. salmon, and 2 slices tomato and cucumber.
Whisk together 1 tsp olive oil, 1 tsp chopped
12 oz coffee with 2 oz fat-free milk
dill, and ½ tsp red wine vinegar; drizzle on top.
200 cal, 9 g pro, 42 g carb, 8 g fiber, 2 g fat, 0 g sat fat,
250 mg sodium 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 LUNCH
Garden Salad with Chicken Taco “Burger”
• Dice 3 oz broiled chicken breast and serve • Serve 3 oz broiled ground beef patty on 6”
on top of 2 cups mixed salad greens with ¼ corn tortilla (baked until crisp) and top with ½
cup each chopped mushrooms, cucumber, cup shredded lettuce, 2 Tbsp diced tomato,
and bell pepper. Sprinkle with 1 tsp unsalted and 2 Tbsp salsa.
sunflower seeds and drizzle with 1 Tbsp low-
12 oz herbal tea or water
fat Italian dressing.
380 cal, 23 g pro, 20 g carb, 6 g fiber, 11 g fat, 2 g sat
12 oz herbal tea or water 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
Baked Sea Bass Flatbread Chicken Pizza
• Serve 3 oz baked sea bass drizzled with 2 • Brush 3 oz chicken breast with 1 tsp olive
Tbsp balsamic vinegar. oil and grill until cooked through. Dice and
sprinkle on large (13.5” diameter) toasted
½ cup cooked whole barley
whole wheat wrap with and ½ cup sliced
10 steamed asparagus spears onion and mushrooms. Sprinkle with 1 Tbsp
12 oz herbal tea or water grated Parmesan; broil until cheese melts.
370 cal, 28 g pro, 66 g carb, 13 g fiber, 3 g fat, 1 g sat
fat, 340 mg sodium 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 DESSERT
1 oatmeal cookie ½ cup vanilla ice milk
200 cal, 3 g pro, 30 g carb, 2 g fiber, 8 g fat, 3 g sat fat, 1 tsp chocolate syrup
180 mg sodium 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 med tomato, sliced 6½” diameter whole wheat pita
1 oz low-fat mozzarella cheese 1 oz deli-sliced low-fat turkey breast
1 Tbsp balsamic vinegar 2 slices tomato
2 tsp olive oil 1 leaf lettuce
4 fresh basil leaves 1 tsp Dijon mustard
190 cal, 7 g pro, 9 g carb, 2 g fiber, 15 g fat, 5 g sat fat, 12 oz herb tea or water
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 20 TOTALS DAY 21 TOTALS

Without optional snack: With optional snack: Without optional snack: With optional snack:
1,120 cal 1,310 cal 1,400 cal 1,620 cal
69 g protein 76 g protein 75 g protein 88 g protein
116 g carb 125 g carb 114 g carb 154 g carb
33 g fiber 35 g fiber 19 g fiber 25 g fiber
20 g fat 35 g fat 61 g fat 63 g fat
6 g sat fat 11g sat fat 15 g sat fat 15 g sat fat
1,070 mg sodium 1,280 mg sodium 1,415 mg sodium 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
Cold Cereal Eggs with Toast Yogurt with Fruit
• 1 cup unsweetened high-fiber cereal • 2 hard-boiled or soft-cooked eggs • 8 oz 0% plain Greek-style yogurt
(multibran flakes) • 1 slice whole wheat toast • 1 medium banana
• 1 cup fat-free milk 6 oz 0% plain Greek-style yogurt • 8 walnut halves
• 1 cup sliced strawberries 12 oz coffee with 2 oz fat-free milk • 1 Tbsp ground flaxseed
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
12 oz coffee with 2 oz fat-free milk
fat, 370 mg sodium
350 cal, 19 g pro, 81 g carb, 19 g fiber, 2 g fat, 0 g sat 370 cal, 25 g pro, 40g carb, 6 g fiber, 14 g fat, 1 g sat
fat, 280 mg sodium fat, 85 mg sodium

LUNCH LUNCH LUNCH

Hummus Pita Tuna Salad Bowl Soup ‘n’ Sandwich
• Stuff whole wheat pita (6.5” diameter) with • Serve 3 oz. drained water-packed canned tuna • 8 oz low-sodium tomato soup prepared with
½ cup hummus, ½ cup shredded romaine over 2 cups romaine lettuce. Top with 5 black water
lettuce, and 2 tomato slices. Top with ½ cup olives, 1 oz grated Swiss, ¼ cup shredded • 2 oz low-fat mozzarella melted between 2
grated cucumber mixed with 2 Tbsp 0% plain carrots, and ¼ cup cucumber slices. Drizzle slices whole wheat bread
Greek-style yogurt, and 4 chopped mint with 1 Tbsp low-fat Italian dressing.
leaves. 12 oz herbal tea or water
2 rye crisp breads with 2 Tbsp reduced-
420 cal, 24 g pro, 65 g carb, 6 g fiber, 14 g fat, 6 g sat
12 oz herbal tea or water fat cream cheese fat, 750 mg sodium
400 cal, 19 g pro, 57 g carb, 13 g fiber, 13 g fat, 2 g sat 1 small banana
fat, 810 mg sodium 12 oz herb tea or water
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 Provençale Miso Veggie Pot Mediterranean Chicken
• Sauté 3 large peeled and deveined shrimp • Combine 2 cups water, 4 oz cubed firm • Sauté 3 oz boneless, skinless chicken breast
and 2 sea scallops in 1 Tbsp olive oil with 1 tofu, 1 cup chopped bok choy, ½ cup sliced in 1 Tbsp olive oil with 1 clove minced garlic,
clove minced garlic and 1 Tbsp diced onion mushrooms, ½ cup cooked soba (buckwheat) ½ cup diced tomatoes, 2 Tbsp sliced onion,
until just cooked through. Add ½ cup low- noodles, 2 sliced scallions, and 2 Tbsp miso and 4 black olives in skillet until cooked
sodium veggie broth, ½ cup diced tomato, and paste in medium saucepan. Stir to combine. through.
2 Tbsp fresh lemon juice and heat through. Bring to a boil and cook 5 minutes. • ½ cup quinoa
½ cup brown rice 1/8 honeydew melon 12 oz herb tea or water
1 cup steamed broccoli 12 oz herbal tea or water 520 cal, 18 g pro, 40 g carb, 5g fiber, 33 g fat, 5 g sat
½ cup grapes 320 cal, 25 g pro, 41 g carb, 6 g fiber, 9 g fat, 1 g sat fat, fat, 540 mg sodium
12 oz herbal tea or water 1420 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 frozen low-calorie fudge dessert bar ½ cup vanilla ice milk topped with 1 tsp
1 small orange rolled in 10 chopped unsalted peanuts chocolate syrup and 10 unsalted almonds
240 cals, 3 g pro, 30 g carb, 6 g fiber, 14 g fat, 9 g sat 160 cal 6 g pro, 24 g carb, 5 g fiber, 6 g fat, 1 g sat fat, 160 cal, 5 g pro, 17 g carb, 2 g fiber, 9 g fat, 2 g sat fat,
fat, 0 mg sodium 45 mg sodium 35 mg sodium

OPTIONAL SNACK OPTIONAL SNACK OPTIONAL SNACK

1 oz string cheese 6 oz 0% plain Greek-style yogurt with ½ ¼ cup (30 pieces) unsalted pistachios in
1 small apple cup blueberries the shell
160 cals, 9 g pro, 26 g carb, 4 g fiber, 4 g fat, 2 g sat fat, 12 oz herbal tea or water 12 oz herbal tea or water
240 mg sodium 130 cal, 16 g pro, 17 g carb, 2 g fiber, 0 g fat, 0 g sat fat, 170 cal, 6 g pro, 9 g carb, 3 g fiber, 14 g fat, 2 g sat fat,
65 mg sodium 0 mg sodium

DAY 22 TOTALS DAY 23 TOTALS DAY 24 TOTALS

Without optional snack: With optional snack: Without optional snack: With optional snack: Without optional snack: With optional snack:
1,380 cal 1,540 cal 1,280 cal 1,410 cal 1,470 cal 1,640 cal
53 g protein 62 g protein 96 g protein 112 g protein 72 g protein 78 g protein
220 g carb 246 g carb 140 g carb 157 g carb 162 g carb 171 g carb
44 g fiber 48 g fiber 26 g fiber 28 g fiber 19 g fiber 22 g fiber
45 g fat, 49 g fat, 44 g fat 44 g fat 70 g fat 84 g fat
14 g sat fat 16 g sat fat 12 g sat fat 12 g sat fat 14 g sat fat 16 g sat fat
1,630 mg sodium 1,870 mg sodium 2,725 mg sodium 2,790 mg sodium 1,410 mg sodium 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 Granola-Berry Bowl
• Sauté 2 Tbsp each diced red bell pepper and • Top 5 oz 0% plain Greek-style yogurt with
onion in skillet coated with cooking spray ¼ cup low-fat granola and ½ cup each
over medium-high until tender. Add 2 lightly strawberries and blueberries. Sprinkle with
beaten eggs and cook, stirring, until cooked 2 Tbsp each sliced almonds and ground
through. Divide among 2 warm corn tortillas flaxseed.
and top evenly with ½ oz shredded Jack
12 oz coffee with 2 oz fat-free milk
cheese.
380 cal, 23 g pro, 52 g carb, 10 g fiber, 12 g fat, 1 g sat
370 cal, 20 g pro, 36 g carb, 3 g fiber, 16 g fat, 6 g sat fat, 140 mg sodium
fat, 330 mg sodium

LUNCH LUNCH
Chicken BBQ Wrap Black Bean Tostada
• Arrange 3 oz sliced grilled chicken breast • Rinse, drain, and mash ½ cup canned
on 8” whole wheat tortilla. Top with ½ oz low-sodium black beans. Spread onto 2 6”
shredded low-fat Cheddar, 1 Tbsp barbecue corn tortillas (baked until crisp). Top evenly
sauce, 1 Tbsp chopped onion, and ½ cup with 1 oz shredded Jack cheese and broil
shredded iceberg lettuce. until cheese melts. Top evenly with ½ cup
shredded lettuce and 2 Tbsp salsa.
12 oz herbal tea or water
400 cal, 29 g pro, 30 g carb, 5 g fiber, 9 g fat, 3 g sat fat, 1 medium nectarine
510 mg sodium 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
• Sear 3 oz tuna in skillet coated with cooking • Sauté 1 cup diced (fresh or frozen)
spray until desired doneness (or used cauliflower, 1 small diced red potato, ½ cup
drained canned tuna). Add ½ cup cooked green beans, 1 clove minced garlic, and
whole wheat penne, 1 cup peas, 4 chopped 1 Tbsp curry powder in 1 Tbsp olive oil in
basil leaves, and 1/8 tsp pepper. Remove broiler-safe skillet until tender. Top with ¼
from heat and stir in 2 Tbsp 0% plain Greek- cup whole wheat panko bread crumbs and
style yogurt. broil until browned.
1 cup steamed spinach 12 oz herbal tea or water
12 oz herbal tea or water 400 cal, 11 g pro, 58 g carb, 12 g fiber, 16 g fat, 3 g sat
440 cal, 40 g pro, 52 g carb, 15 g fiber, 5 g fat, 1 g sat fat, 95 mg sodium
fat, 540 mg sodium

DESSERT DESSERT
1 oz dark chocolate (70% cacao) 6 graham cracker squares
2 marshmallows 1 oz reduced-fat cream cheese
210 cal, 2 g pro, 21 g carb, 3 g fiber, 14 g fat, 9 g sat fat, 1 Tbsp apple butter
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 OPTIONAL SNACK

10 whole almonds (unsalted) 2 low-sodium stoned wheat crackers
20 yogurt-covered raisins 5 baby carrots
12 oz herb tea or water 2 Tbsp low-fat ranch dressing
170 cal, 3 g pro, 19 g carb, 2 g fiber, 10 g fat, 1 g sat fat, 12 oz herbal tea or water
5 mg sodium 190 cal, 3 g pro, 30 g carb, 3 g fiber, 6 g fat, 1 g sat fat,
400 mg sodium

DAY 25 TOTALS DAY 26 TOTALS

Without optional snack: With optional snack: Without optional snack: With optional snack:
1,420 cal 1,590 cal 1,370 cal 1,560 cal
91 g protein 94 g protein 52 g protein 55 g protein
139 g carb 158 g carb 201 g carb 231 g carb
26 g fiber 28 g fiber 33 g fiber 36 g fiber
44 g fat 54 g fat 46 g fat 52 g fat
19 g sat fat 20 g sat fat 13 g sat fat 14 g sat fat
1,390 mg sodium 1,395 mg sodium 1,155 mg sodium 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 Lox ‘n’ Bagel
• Prepare 5” frozen or homemade pancake • Spread 1 oz reduced-fat cream cheese on
and top with ¼ cup raspberries and 2 Tbsp ½ whole wheat bagel. Top with 1 oz smoked
0% plain Greek-style yogurt. salmon, and 2 slices tomato and cucumber.
Whisk together 1 tsp olive oil, 1 tsp chopped
12 oz coffee with 2 oz fat-free milk
dill, and ½ tsp red wine vinegar; drizzle on top.
200 cal, 9 g pro, 42 g carb, 8 g fiber, 2 g fat, 0 g sat fat,
250 mg sodium 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 LUNCH
Hamburger Turkey Salad Sandwich
• Serve 3 oz cooked lean ground beef patty • Mix 3 oz diced cooked turkey breast with 2
on whole wheat roll topped with 1 tsp Dijon Tbsp diced celery and 1 Tbsp reduced-fat
mustard; ¼ avocado, sliced; 1 outer leaf mayonnaise. Spread between 2 slices whole
romaine lettuce; and 2 slices tomato. wheat toast topped with 2 leaves romaine
lettuce and 4 slices tomato.
½ cup baked beans
12 oz herbal tea or water 1 medium pear
400 cal, 25 g pro, 50 g carb, 13 g fiber, 13 g fat, 3 g sat 12 oz herbal tea or water
fat, 760 mg sodium 450 cal, 29 g pro, 60 g carb, 12 g fiber, 7 g fat, 1.5 g sat
fat, 500 mg sodium

DINNER DINNER
Beef and Broccoli Eggplant Parmesan
• Cube 3 oz beef tenderloin. Stir-fry in 1 Tbsp • Sauté 4 slices (1” thick; 5” diameter) peeled
olive oil with 1 clove garlic and ¼ cup sliced eggplant in 1 Tbsp olive oil in skillet until
onion. Add 1 cup broccoli florets. Whisk ½ cup softened. Layer in small baking dish with
low-sodium beef broth with 1 tsp reduced- ½ cup marinara sauce and 2 oz shredded
sodium soy sauce and 1 tsp cornstarch. Add part-skim mozzarella. Bake until bubbly and
to skillet and cook on high for 1 minute. cheese melts.
½ cup steamed brown rice 1 cup sliced strawberries
1 cup watermelon cubes 12 oz herbal tea or water
12 oz herbal tea or water 410 cal, 18 g pro, 27 g carb, 9 g fiber, 26 g fat, 5 g sat
500 cal, 30 g pro, 47 g carb, 5 g fiber, 18 g fat, 4 g sat fat, fat, 720 mg sodium
600 mg sodium

DESSERT DESSERT
1 oatmeal cookie ½ cup vanilla ice milk
200 cal, 3 g pro, 30 g carb, 2 g fiber, 8 g fat, 3 g sat fat, 1 tsp chocolate syrup
180 mg sodium 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 med tomato, sliced 6½” diameter whole wheat pita
1 oz low-fat mozzarella cheese 1 oz deli-sliced low-fat turkey breast
1 Tbsp balsamic vinegar 2 slices tomato
2 tsp olive oil 1 leaf lettuce
4 fresh basil leaves 1 tsp Dijon mustard
190 cal, 7 g pro, 9 g carb, 2 g fiber, 15 g fat, 5 g sat fat, 12 oz herb tea or water
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 27 TOTALS DAY 28 TOTALS

Without optional snack: With optional snack: Without optional snack: With optional snack:
1,300 cal 1,490 cal 1,420 cal 1,640 cal
67 g protein 74 g protein 79 g protein 92 g protein
169 g carb 178 g carb 137 g carb 177 g carb
28 g fiber 30 g fiber 28 g fiber 34 g fiber
41 g fat 56 g fat 60 g fat 62 g fat
10 g sat fat 15 g sat fat 14.5 g sat fat 14.5 g sat fat
1,790 mg sodium 2,000 mg sodium 1,625 mg sodium 2,385 mg sodium prevention.com/28daychallenge