Sep 7 • Challenge Meal Plan
September 7-13, 2025
📅 Meals: Sept 7–13, 2025
Sunday, Sept 7 – Soul Food Light
- Breakfast: Scrambled eggs with spinach + fresh fruit salad
- Lunch: Baked turkey wings, collard greens, cornbread muffin
- Dinner: Salmon croquettes, cabbage, brown rice
- Cooler Pop: Peach Honey Pop
- Water Detox: Strawberry + lemon water
- Exercise: Walk & Stretch (gentle cardio + flexibility)
Monday, Sept 8 – Meatless
- Breakfast: Egg muffins with spinach + cheese, side of grapes
- Lunch: Veggie wrap with roasted peppers, onions, cucumbers + tahini sauce
- Dinner: Black bean & veggie chili (slow cooker style, without chickpeas or lentils)
- Snack: Apple slices + cinnamon
- Cooler Pop: Pineapple Mint Pop
- Water Detox: Cucumber + lemon water
- Exercise: 10,000 steps + light strength (bodyweight squats, push-ups, planks)
Tuesday, Sept 9 – Meatless
- Breakfast: Overnight oats with chia seeds, strawberries, oat milk, cinnamon
- Lunch: Quinoa-free Buddha bowl → roasted sweet potato, kale, roasted peppers, boiled egg, tahini drizzle
- Dinner: Veggie stir-fry with broccoli, mushrooms excluded → use peppers, onions, and bok choy instead, served with brown rice
- Snack: Grapes + sunflower seeds
- Cooler Pop: Mango Citrus Pop
- Water Detox: Dragonfruit + lemon water
- Exercise: 30 min dance cardio + 10,000 steps
Wednesday, Sept 10 – Protein Focus
- Breakfast: Smoothie (strawberries, banana, oat milk, protein powder)
- Lunch: Lemon pepper chicken, brown rice, roasted zucchini substitute → roasted broccoli & peppers
- Dinner: Teriyaki salmon, sautéed spinach, jasmine rice
- Snack: Boiled egg + grapes
- Cooler Pop: Strawberry Lemonade Pop
- Water Detox: Pineapple + mint water
- Exercise: Strength training (arms + core) + steps
Thursday, Sept 11 – Balanced
- Breakfast: Greek yogurt with honey, cinnamon, and grapes
- Lunch: Turkey lettuce wraps with salsa + peppers
- Dinner: Baked chicken breast, cabbage, roasted sweet potato
- Snack: Cucumber slices with hummus alternative (tahini dip)
- Cooler Pop: Orange Peach Pop
- Water Detox: Watermelon + mint water
- Exercise: 30 min brisk walk + light yoga
Friday, Sept 12 – Meatless
- Breakfast: Overnight oats with strawberries + cinnamon
- Lunch: Veggie fajita bowl (bell peppers, onions, black beans, rice, salsa)
- Dinner: Spinach & cheese stuffed sweet potato + side salad
- Snack: Fruit salad (pineapple, grapes, strawberries)
- Cooler Pop: Lemon Ginger Pop
- Water Detox: Strawberry + cucumber water
- Exercise: Dance cardio + steps
Saturday, Sept 13 – Soulful Weekend Fuel
- Breakfast: Egg muffins with spinach + side of grapes
- Lunch: Baked chicken wings, green beans, roasted sweet potatoes
- Dinner: Grilled salmon, collard greens, rice pilaf
- Snack: Fresh pineapple slices
- Cooler Pop: Tropical Mango Pop
- Water Detox: Citrus blend (lemon + orange + mint)
- Exercise: 45 min cardio (brisk walking or biking) + 10,000 steps
✨ Each day includes EpicSlim Coffee in the morning and Instant Drink2Shrink at night before bed.
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September 7-13, 2025
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