Get back into beach-body shape with this delicious and nutritious 4-week meal plan!
As winter is winding down, you may start to realize that you went a little crazy with the comfort food. That’s okay! We’ve all been there, and luckily, there is something you can do about it! Give your diet an upgrade and be ready for spring break with this 4-week meal plan!
Spring ushers in more than just bathing suits and cutoffs. When the cold weather fades, our desire for soups and stews turns into cravings for salads and smoothies! This healthy-eating meal plan is chock-full of nutritious greens, refreshing beverages, and delicious protein-based dishes that will help you get back in beach body shape!
Be Ready for Spring Break with this 4-Week Meal Plan
The recipes included in this meal plan are designed for weight loss, but they certainly don’t lack flavor! We’ve done our best to utilize leftovers to save you time and money, so if you’re cooking for more than just yourself, you’re going to need to adjust the ingredients accordingly. Lastly, if you find yourself with extra leftovers, feel free to continue eating them in place of cooking a new meal, or freeze them for later.
Week 1
Day 1 – 1252 calories
Breakfast: Turkey Sausage Breakfast Muffins (2 servings)
Lunch: Spicy Black Bean and Shrimp Salad (1 serving)
Dinner: Curried Salmon and Roasted Sweet Potatoes (1 serving)
Snack: Coconut Banana Green Smoothie (1 serving)
Day 2 – 1252 calories
Breakfast: leftover Turkey Sausage Breakfast Muffins (2 servings)
Lunch: leftover Spicy Black Bean and Shrimp Salad (1 serving)
Dinner: leftover Curried Salmon and Roasted Sweet Potatoes (1 serving)
Snack: leftover Coconut Banana Green Smoothie (1 serving)
Day 3 – 1380 calories
Breakfast: leftover Turkey Sausage Breakfast Muffins (2 servings)
Lunch: leftover Spicy Black Bean and Shrimp Salad (1 serving)
Dinner: leftover Curried Salmon and Roasted Sweet Potatoes (1 serving)
Snack: Banana Split Protein Smoothie (1 serving)
Day 4 – 1196 calories
Breakfast: leftover Turkey Sausage Breakfast Muffins (2 servings)
Lunch: leftover Spicy Black Bean and Shrimp Salad (1 serving)
Dinner: leftover Curried Salmon and Roasted Sweet Potatoes (1 serving)
Snack: Tuna Cucumber Sandwiches (2 servings)
Day 5 – 1566 calories
Breakfast: Perfect Avocado and Poached Egg Quinoa Bowl (1 serving)
Lunch: Skinny Chicken Bacon Ranch Wraps (1 serving)
Dinner: Skinny Taco Bowl Recipe (1 serving)
Snack: Tuna Cucumber Sandwiches (2 servings)
Day 6 – 1557 calories
Breakfast: leftover Perfect Avocado and Poached Egg Quinoa Bowl (1 serving)
Lunch: leftover Skinny Chicken Bacon Ranch Wraps (1 serving)
Dinner: leftover Skinny Taco Bowl Recipe (1 serving)
Snack: leftover Creamy Orange Passion Smoothie (1 serving)
Day 7 – 1366 calories
Breakfast: Greek Yogurt Pancakes with Blueberries and Honey (1 serving)
Lunch: Mediterranean Chopped Salad w/ Salmon, Cucumber, & Mint (1 serving)
Dinner: leftover Skinny Taco Bowl Recipe (1 serving)
Snack: Almond Butter and Banana Sandwiches (1 serving)
Week 2
Day 8 – 1366 calories
Breakfast: leftover Greek Yogurt Pancakes with Blueberries and Honey (1 serving)
Lunch: leftover Mediterranean Chopped Salad w/ Salmon, Cucumber, & Mint (1 serving)
Dinner: leftover Skinny Taco Bowl Recipe (1 serving)
Snack: leftover Almond Butter and Banana Sandwiches (1 serving)
Day 9 – 1305 calories
Breakfast: Egg Stuffed Peppers (1 serving)
Lunch: leftover Mediterranean Chopped Salad w/ Salmon, Cucumber, & Mint (1 serving)
Dinner: Chili Lime Chicken with Mango Rice (1 serving)
Snack: Herb Roasted Nuts (1 serving)
Day 10 – 1305 calories
Breakfast: leftover Egg Stuffed Peppers (1 serving)
Lunch: leftover Mediterranean Chopped Salad w/ Salmon, Cucumber, & Mint (1 serving)
Dinner: leftover Chili Lime Chicken with Mango Rice (1 serving)
Snack: leftover Herb Roasted Nuts (1 serving)
Day 11 – 1314 calories
Breakfast: leftover Egg Stuffed Peppers (1 serving)
Lunch: Turkey and Cucumber Salad Wrap (1 serving)
Dinner: leftover Chili Lime Chicken with Mango Rice (1 serving)
Snack: leftover Herb Roasted Nuts (1 serving)
Day 12 – 1314 calories
Breakfast: leftover Egg Stuffed Peppers (1 serving)
Lunch: leftover Turkey and Cucumber Salad Wrap (1 serving)
Dinner: leftover Chili Lime Chicken with Mango Rice (1 serving)
Snack: leftover Herb Roasted Nuts (1 serving)
Day 13 – 1361 calories
Breakfast: Spinach and Feta Baked Egg (2 servings)
Lunch: leftover Turkey and Cucumber Salad Wrap (1 serving)
Dinner: Pineapple Honey Shrimp Taco Bowl (2 servings)
Snack: leftover Herb Roasted Nuts (2 servings)
Day 14 – 1287 calories
Breakfast: leftover Spinach and Feta Baked Egg (2 servings)
Lunch: leftover Turkey and Cucumber Salad Wrap (1 serving)
Dinner: leftover Pineapple Honey Shrimp Taco Bowl (2 servings)
Snack: Chocolate Coconut Protein Shake (1 serving)
Week 3
Day 15 – 1242 calories
Breakfast: Spinach and White Bean Breakfast Quesadilla (1 serving)
Lunch: Easy Thai Beef Salad (2 servings)
Dinner: leftover Pineapple Honey Shrimp Taco Bowl (2 servings)
Snack: Clean Eating Deviled Eggs (2 servings)
Day 16 – 1242 calories
Breakfast: leftover Spinach and White Bean Breakfast Quesadilla (1 serving)
Lunch: leftover Easy Thai Beef Salad (2 servings)
Dinner: leftover Pineapple Honey Shrimp Taco Bowl (2 servings)
Snack: leftover Clean Eating Deviled Eggs (2 servings)
Day 17 – 1312 calories
Breakfast: leftover Spinach and White Bean Breakfast Quesadilla (1 serving)
Lunch: leftover Easy Thai Beef Salad (2 servings)
Dinner: Jerked Chicken and Plantain Skewers (2 servings)
Snack: PB & J Protein Shake (1 serving)
Day 18 – 1312 calories
Breakfast: leftover Spinach and White Bean Breakfast Quesadilla (1 serving)
Lunch: leftover Easy Thai Beef Salad (2 servings)
Dinner: leftover Jerked Chicken and Plantain Skewers (2 servings)
Snack: PB & J Protein Shake (1 serving)
Day 19 – 1333 calories
Breakfast: Easy Skillet Potatoes with Eggs and Turkey Sausage (1 serving)
Lunch: Lite Tuna Melt Wrap (1 serving)
Dinner: leftover Jerked Chicken and Plantain Skewers (2 servings)
Snack: Mango Smoothie Parfait (1 serving)
Day 20 – 1333 calories
Breakfast: leftover Easy Skillet Potatoes with Eggs and Turkey Sausage (1 serving)
Lunch: leftover Lite Tuna Melt Wrap (1 serving)
Dinner: leftover Jerked Chicken and Plantain Skewers (2 servings)
Snack: leftover Mango Smoothie Parfait (1 serving)
Day 21 – 1499 calories
Breakfast: leftover Easy Skillet Potatoes with Eggs and Turkey Sausage (1 serving)
Lunch: Thai Chicken Veggie Salad with Peanut Dressing (1.5 servings)
Dinner: Southwestern Black Bean Casserole (1.5 servings)
Snack: leftover Mango Smoothie Parfait (1 serving)
Week 4
Day 22 – 1499 calories
Breakfast: leftover Easy Skillet Potatoes with Eggs and Turkey Sausage (1 serving)
Lunch: leftover Thai Chicken Veggie Salad with Peanut Dressing (1.5 servings)
Dinner: leftover Southwestern Black Bean Casserole (1.5 servings)
Snack: leftover Mango Smoothie Parfait (1 serving)
Day 23 – 1353 calories
Breakfast: Bacon and Egg Breakfast Muffins (2 servings)
Lunch: leftover Thai Chicken Veggie Salad with Peanut Dressing (1.5 servings)
Dinner: leftover Southwestern Black Bean Casserole (1.5 servings)
Snack: Cold Sesame Shrimp Zoodles (2 servings)
Day 24 – 1353 calories
Breakfast: leftover Bacon and Egg Breakfast Muffins (2 servings)
Lunch: leftover Thai Chicken Veggie Salad with Peanut Dressing (1.5 servings)
Dinner: leftover Southwestern Black Bean Casserole (1.5 servings)
Snack: leftover Cold Sesame Shrimp Zoodles (2 servings)
Day 25 – 1356 calories
Breakfast: leftover Bacon and Egg Breakfast Muffins (2 servings)
Lunch: Cucumber Quinoa Salad with Ground Turkey, Olives, and Feta (3 servings)
Dinner: Spicy Black Bean & Sweet Potato Burger w/ Avocado Sauce (1 serving)
Snack: Chocolate Coconut Protein Shake (1 serving)
Day 26 – 1296 calories
Breakfast: Breakfast Berry and Yogurt Crunch (1 serving)
Lunch: leftover Cucumber Quinoa Salad with Ground Turkey, Olives, and Feta (3 servings)
Dinner: leftover Spicy Black Bean & Sweet Potato Burger w/ Avocado Sauce (1 serving)
Snack: Korean BBQ Cabbage Cups (1 serving)
Day 27 – 1296 calories
Breakfast: leftover Breakfast Berry and Yogurt Crunch (1 serving)
Lunch: leftover Cucumber Quinoa Salad with Ground Turkey, Olives, and Feta (3 servings)
Dinner: leftover Spicy Black Bean & Sweet Potato Burger w/ Avocado Sauce (1 serving)
Snack: leftover Korean BBQ Cabbage Cups (1 serving)
Day 28 – 1460 calories
Breakfast: Dating Almond Smoothie (1 serving)
Lunch: leftover Cucumber Quinoa Salad with Ground Turkey, Olives, and Feta (3 servings)
Dinner: leftover Spicy Black Bean & Sweet Potato Burger w/ Avocado Sauce (1 serving)
Snack: leftover Korean BBQ Cabbage Cups (1 serving)
You can be ready for spring break with this 4-week meal plan, but you will get results faster if you also exercise regularly! Try following along with one of these awesome 28-day training programs, and you’ll be beach-body ready in no time.
- 4-Week Morning Fat Blaster
- 28-Day HIIT Bodyweight Workout Challenge
- 4-Week Walk/Run Get Fit Workout Program
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