This plan is strategically designed to maximize satiety and fat loss by keeping calories controlled (Low-Calorie) while ensuring high protein intake (High-Protein). This combination preserves lean muscle mass and fuels your metabolism, making the 28-day reset effective and sustainable.

🎯 Nutritional Targets and Philosophy

Goal: Promote healthy fat loss while supporting muscle maintenance and energy levels.

Metric	Target Range (Approximate)	Source & Rationale
Daily Calories	1,500 – 1,650 kcal	A sustainable deficit for most individuals seeking weight loss.
Daily Protein	130 – 150 grams	High intake for satiety, muscle preservation, and Thermic Effect of Food (TEF).
Focus	Whole, unprocessed foods; lean proteins; ample non-starchy vegetables.	Fiber and micronutrients support digestion and overall health.

Important Note on Flexibility: Calorie and macro counts are estimates. Listen to your body. If you are very active, you may add an extra protein-rich snack (e.g., an extra serving of cottage cheese or a protein bar) to stay within the prescribed range.

🗓️ Week 1: The Reset (7-Day Meal Plan)

Meals are designed to be easily prepped on Sunday/Monday and stored for the week.

Day	Meal	Recipe / Description	Estimated Calories (±)	Estimated Protein (g)
Monday	Breakfast	High-Protein Greek Yogurt Bowl (Recipe 1)	350	45
	Lunch	Chicken & Kale Salad (Recipe 2)	400	45
	Dinner	Lean Turkey and Vegetable Bowl (Recipe 3)	550	50
	Snack	Protein Shake (Whey or Casein, water-mixed)	150	30
Total			1,450	170
Tuesday	Breakfast	High-Protein Egg Scramble (Recipe 4)	300	30
	Lunch	Chicken & Kale Salad (Leftovers)	400	45
	Dinner	Baked Salmon with Asparagus (Recipe 5)	600	45
	Snack	1/2 cup Cottage Cheese (2%) + 1/2 cup Berries	170	18
Total			1,470	138
Wednesday	Breakfast	High-Protein Greek Yogurt Bowl (Recipe 1)	350	45
	Lunch	Light Tuna Salad Lettuce Wraps (Recipe 6)	380	40
	Dinner	Lean Turkey and Vegetable Bowl (Leftovers)	550	50
	Snack	Apple slices + 1 Tbsp Almond Butter	150	4
Total			1,430	139
Thursday	Breakfast	High-Protein Egg Scramble (Recipe 4)	300	30
	Lunch	Light Tuna Salad Lettuce Wraps (Leftovers)	380	40
	Dinner	One-Pan Chicken Fajita Skillet (Recipe 7)	500	50
	Snack	Protein Shake	150	30
Total			1,330	150
Friday	Breakfast	Protein Oatmeal (Recipe 8)	380	30
	Lunch	One-Pan Chicken Fajita Skillet (Leftovers)	500	50
	Dinner	High-Protein Pizza Bowl (Recipe 9 – Treat Meal!)	550	55
	Snack	Handful of raw almonds (15g)	90	3
Total			1,520	138
Saturday	Breakfast	High-Protein Egg Scramble (Recipe 4)	300	30
	Lunch	Leftover High-Protein Pizza Bowl	550	55
	Dinner	Steak with Roasted Brussels Sprouts (Recipe 10)	600	50
	Snack	1/2 cup Cottage Cheese (2%)	85	9
Total			1,535	144
Sunday	Breakfast	Protein Oatmeal (Recipe 8)	380	30
	Lunch	Leftover Steak and Greens	600	50
	Dinner	Large Chicken Caesar Salad (No Croutons)	400	40
	Snack	Protein Shake	150	30
Total			1,530	150

🗓️ Week 2: Increasing Variety

Day	Breakfast	Lunch	Dinner	Snack	Est. Daily Protein (g)
Mon	Cottage Cheese Pancakes (R13)	Spicy Chicken Salad (R14)	Pork Tenderloin & Green Beans (R11)	Protein Pudding (R15)	170g
Tue	Egg Scramble (R4)	Spicy Chicken Salad (Leftovers)	Pork Tenderloin (Leftovers)	Protein Shake	165g
Wed	Greek Yogurt Bowl (R1)	Protein Pudding (Leftovers)	Shrimp Scampi & Zoodles (R12)	Raw Veggies + 2 Tbsp Hummus	125g
Thu	Cottage Cheese Pancakes (R13)	Shrimp Scampi (Leftovers)	Turkey & Veggie Bowl (R3)	Cottage Cheese + Berries	158g
Fri	Protein Oatmeal (R8)	Turkey & Veggie Bowl (Leftovers)	Chicken Fajita Skillet (R7)	Handful of Raw Walnuts	134g
Sat	Egg Scramble (R4)	Chicken Fajita Skillet (Leftovers)	Baked Salmon & Asparagus (R5)	Protein Shake	155g
Sun	Cottage Cheese Pancakes (R13)	Salmon & Asparagus (Leftovers)	Tuna Salad Lettuce Wraps (R6)	1 Tbsp Almond Butter	128g

🔄 Strategy for Weeks 3 & 4

To ensure success and prevent boredom in the remaining two weeks:

1. Rotation: Alternate between the meal days provided in Week 1 and Week 2. For instance, Week 3 could follow the Week 1 structure but swap the main dinner proteins for those from Week 2.
2. Ingredient Swap: Maintain the high-protein, low-calorie structure of the meal, but change the main protein or vegetable (e.g., swap chicken for cod; swap broccoli for cauliflower).
3. Seasoning Change: Use different spice profiles (e.g., Italian spices, Asian ginger-soy, or Chili lime) on the base recipes to create different flavor experiences.

Core Recipes for the Reset

These recipes are scalable for meal prepping. Adjust seasonings to your preference.

Recipe 1: High-Protein Greek Yogurt Bowl

• Calories: ~350 kcal | Protein: ~45g
• Ingredients:
  • 1 cup (227g) Plain Greek Yogurt (0% or 2%)
  • 1 scoop (30g) Vanilla or Unflavored Whey Protein Powder
  • 1/2 cup mixed Berries (strawberries, blueberries)
  • 1 Tbsp Chia Seeds or Flax Seeds
• Instructions: In a bowl, mix the Greek yogurt and protein powder thoroughly until smooth (this boosts the protein content significantly). Top with berries and seeds. Serve immediately.

Recipe 2: Chicken & Kale Salad (Lunch Prep)

• Calories: ~400 kcal | Protein: ~45g
• Ingredients (Per Serving):
  • 4 oz Cooked Chicken Breast (sliced or diced)
  • 2 cups chopped Kale or Mixed Greens
  • 1/2 cup sliced Cucumber
  • 1/4 cup diced Bell Pepper
  • 1 Tbsp slivered Almonds
  • Dressing: 1 Tbsp Olive Oil + 2 Tbsp Apple Cider Vinegar + salt/pepper
• Instructions: Combine all salad ingredients in a meal prep container. Store the dressing in a separate small container and add it just before eating to prevent the greens from wilting.

Recipe 3: Lean Turkey and Vegetable Bowl (Dinner Prep)

• Calories: ~550 kcal | Protein: ~50g
• Ingredients (Per Serving):
  • 5 oz Lean Ground Turkey (93% or higher)
  • 1/2 cup cooked Quinoa or Brown Rice
  • 1 cup Steamed Broccoli florets
  • 1/2 cup diced Zucchini
  • Sauce: 1 Tbsp low-sodium Soy Sauce (or Coconut Aminos) + Garlic powder
• Instructions: Brown the ground turkey, draining any excess fat. Season with salt, pepper, and garlic powder. Mix the turkey with the steamed vegetables, quinoa, and sauce. Portion into containers.

Recipe 4: High-Protein Egg Scramble

• Calories: ~300 kcal | Protein: ~30g
• Ingredients:
  • 1 whole Egg
  • 3 Egg Whites
  • 1/4 cup Diced Onion and Bell Pepper
  • 1/4 cup Spinach
  • 1 Tbsp Feta Cheese or Low-Fat Shredded Cheese
• Instructions: Sauté vegetables until tender. Whisk the whole egg and egg whites together. Pour over the vegetables and cook, scrambling the mixture. Stir in the cheese just before removing from heat.

Recipe 5: Baked Salmon with Asparagus

• Calories: ~600 kcal | Protein: ~45g
• Ingredients:
  • 5 oz Salmon Fillet
  • 1 bunch Asparagus Spears
  • 1 tsp Olive Oil, Lemon, Dill, Salt, and Pepper
• Instructions: Preheat oven to 400°F (200°C). Toss asparagus with a small amount of oil, salt, and pepper. Place salmon and asparagus on a baking sheet. Drizzle salmon with lemon juice and sprinkle with dill, salt, and pepper. Bake for 12–15 minutes until the salmon is cooked through and flaky.

Recipe 6: Light Tuna Salad Lettuce Wraps

• Calories: ~380 kcal | Protein: ~40g
• Ingredients (Per Serving):
  • 1 can (5 oz) Tuna, drained (packed in water)
  • 2 Tbsp Plain Greek Yogurt (as a binder/mayo substitute)
  • 1 Tbsp finely chopped Celery
  • 1 Tbsp Mustard
  • Salt, Pepper, and Paprika to taste
  • 4-6 large Butter Lettuce or Romaine leaves for wraps
• Instructions: Mix tuna, Greek yogurt, celery, and seasonings until well combined. Use the lettuce leaves as wraps.

Recipe 7: One-Pan Chicken Fajita Skillet

• Calories: ~500 kcal | Protein: ~50g
• Ingredients (Per Serving):
  • 5 oz Chicken Breast, sliced
  • 1 sliced Bell Pepper (any color)
  • 1/2 sliced Onion
  • 2 tsp Fajita Seasoning
  • Optional: 1/4 Avocado, sliced
• Instructions: Heat a skillet with a dash of cooking spray or 1 tsp oil. Sauté the chicken until cooked through. Add the peppers and onions and cook until tender-crisp. Sprinkle with fajita seasoning and serve. Top with optional avocado for healthy fats.

Recipe 8: Protein Oatmeal

• Calories: ~380 kcal | Protein: ~30g
• Ingredients:
  • 1/2 cup Rolled Oats, cooked with water/almond milk
  • 1 scoop (30g) Protein Powder (mixed in after cooking)
  • 1/2 Banana, sliced
  • Cinnamon
• Instructions: Cook oatmeal according to package directions. Once cooked and removed from heat, stir in the protein powder quickly until fully dissolved and creamy. Top with banana slices and cinnamon.

Recipe 9: High-Protein Pizza Bowl (The “Treat” Meal)

• Calories: ~550 kcal | Protein: ~55g
• Ingredients:
  • 5 oz Lean Ground Turkey or Chicken
  • 1/2 cup Marinara Sauce (low-sugar)
  • 1/4 cup Low-Fat Cottage Cheese (creamy texture base)
  • 1/4 cup Low-Moisture Mozzarella (part-skim)
  • A handful of Spinach or Mushrooms
• Instructions: Brown the lean meat and drain any fat. Mix the meat, marinara, and spinach/mushrooms in an oven-safe bowl. Dollop the cottage cheese on top, followed by the mozzarella. Bake at 375°F (190°C) until the cheese is melted and bubbly (~10-15 min).

Recipe 10: Steak with Roasted Brussels Sprouts

• Calories: ~600 kcal | Protein: ~50g
• Ingredients:
  • 5 oz Lean Cut Steak (e.g., Sirloin or Flank)
  • 1.5 cups Brussels Sprouts, halved
  • 1 tsp Olive Oil, Salt, Pepper, Garlic Powder
• Instructions: Toss Brussels sprouts with oil, salt, and pepper. Roast at 400°F (200°C) for 20-25 minutes until caramelized. Season the steak with salt and pepper. Sear the steak in a hot skillet for 3-4 minutes per side (depending on thickness) for medium-rare. Slice thinly before serving with the roasted sprouts.

Recipe 11: Pork Tenderloin & Green Beans

• Approx. Macros: 550 kcal, 55g Protein
• Ingredients: 5 oz Cooked Pork Tenderloin (sliced), 1 cup Steamed Green Beans, 1/2 cup mashed Sweet Potato. Optional Sauce: 1 Tbsp Dijon Mustard.
• Instructions: Cook pork until 145°F (63°C). Serve with greens and sweet potato.

Recipe 12: Shrimp Scampi with Zucchini Noodles

• Approx. Macros: 600 kcal, 50g Protein
• Ingredients: 5 oz Shrimp, 2 cups Zucchini Noodles (Zoodles), 1 Tbsp Olive Oil, 2 cloves Garlic (minced), 1/4 cup dry White Wine or Chicken Broth, Lemon juice, red pepper flakes, fresh Parsley.
• Instructions: Sauté garlic/pepper flakes in oil. Add shrimp until pink. Deglaze with liquid/lemon. Quickly toss zoodles and parsley.

Recipe 14: Spicy Chicken Salad

• Approx. Macros: 450 kcal, 50g Protein
• Ingredients: 5 oz Cooked Chicken Breast (shredded), 2 Tbsp Plain Greek Yogurt, 1 Tbsp Hot Sauce, 1/4 cup diced Celery, Salt/Pepper. Served over 2 cups of mixed greens.
• Instructions: Mix all ingredients. Serve over a large bed of fresh mixed greens.

Weeks 2, 3, & 4: Consistency and Variation

To complete the 28-day plan and maintain adherence, simply rotate and adapt the Week 1 framework:

1. Repeat Favorites: The meals above are designed for excellent protein content. Repeat your favorite meals from Week 1 (e.g., use the Lean Turkey Bowl for Monday Dinner, Thursday Lunch, and Sunday Dinner).
2. Swap Proteins: Substitute one protein for another while keeping the portion size consistent (e.g., swap 5 oz of Chicken Breast for 5 oz of Cod or 5 oz of Tofu).
3. Vary Vegetables: Swap steamed broccoli for steamed green beans, zucchini, or cauliflower. This keeps the plan fresh without changing the macros significantly.
4. Try New Seasonings: Use different spice blends (e.g., curry powder, chili flakes, Italian seasoning) on the same protein base (like chicken breast) to create totally different-tasting meals without adding calories.