Choosing to Reset

Y’all, ChatGPT and I sat down and came up with 5 days of meals. This is a 1600 calorie meal plan so adjust according to your nutritional needs. I will be eating a 2000 calorie meal plan.

If you are not sure what your plan should be, use this calculator here. Please remember that it is always best to follow a sustainable plan, not a crash diet.

I included things that are coming out of my garden now. I hope that you find this helpful and can pull from it.

Day 1

Calories: 1600 | Protein: 114g | Fiber: 31g

Breakfast: Berry Chia Smoothie

1 cup unsweetened almond milk 1 scoop vanilla whey protein powder (25g protein) 1 cup frozen strawberries 1 tbsp chia seeds ½ cup spinach

Macros: 310 cal | 28g protein | 9g fiber

Portion: Full smoothie (about 16 oz)

Lunch: Chicken Salad Wraps

4 oz cooked chicken breast 2 tbsp plain Greek yogurt 1 tbsp chopped pecans 2 tbsp diced celery + 2 tbsp chopped grapes 2 keto-friendly tortillas (e.g., Mission Carb Balance) Side: ½ cup cucumber + 2 tbsp hummus

Macros: 520 cal | 41g protein | 13g fiber

Portion: 2 stuffed wraps + side

Prep Tips:

Instant Pot chicken: 12 min high pressure + natural release Alt: Oven bake or stovetop poach

Dinner: Air Fryer Taco Bowl

4 oz lean ground turkey (93%) ½ cup canned black beans (rinsed) ½ cup riced cauliflower 2 cups romaine, chopped ¼ avocado, diced 2 tbsp salsa + 1 tbsp Greek yogurt

Macros: 550 cal | 45g protein | 9g fiber

Portion: One large bowl

Air Fryer: Cook turkey at 375°F for 10–12 min

Alt: Skillet, medium heat 8–10 min

Day 2

Calories: 1610 | Protein: 109g | Fiber: 28g

Breakfast: Veggie Omelet + Toast

2 eggs + 2 egg whites ½ cup sautéed zucchini + spinach 1 slice whole wheat toast ¼ cup low-fat cottage cheese

Macros: 365 cal | 31g protein | 6g fiber

Portion: 1 omelet + 1 slice toast + cottage cheese

Lunch: Leftover Chicken Salad Wraps

Same as Day 1 Side: ¾ cup steamed green beans + drizzle olive oil and lemon

Macros: 510 cal | 40g protein | 11g fiber

Dinner: Instant Pot Stuffed Peppers

1 large bell pepper 4 oz lean ground beef (90%) ⅓ cup cooked brown rice 2 tbsp canned black beans ¼ cup diced squash ¼ cup marinara or tomato sauce 2 tbsp shredded cheese

Macros: 540 cal | 38g protein | 11g fiber

Portion: 1 stuffed pepper + side salad of 1 cup greens, 1 tsp oil, vinegar

Instant Pot: High pressure 10 min

Alt: Oven 375°F for 30–35 min

Day 3

Calories: 1605 | Protein: 116g | Fiber: 30g

Breakfast: High Protein Waffles

½ cup Kodiak Cakes protein mix 1 scoop protein powder 1 egg ¼ cup unsweetened almond milk Toppings: ¼ cup Greek yogurt, ½ cup strawberries, 1 tsp chia

Macros: 390 cal | 32g protein | 9g fiber

Portion: 2 waffles + toppings

Lunch: Taco Salad

4 oz lean ground beef 2 cups romaine ½ cup black beans ½ cup roasted squash ¼ avocado 2 tbsp salsa

Macros: 535 cal | 40g protein | 11g fiber

Portion: One large bowl

Dinner: Sheet Pan Chicken & Veggies

4 oz chicken breast 1 cup green beans ½ cup yellow squash ¼ cup red onion 1 tsp olive oil + seasoning ½ cup brown rice or cauliflower rice

Macros: 540 cal | 44g protein | 10g fiber

Portion: One plate

Air Fryer: 375°F for 12–15 min in batches

Oven: 400°F for 25–30 min

Day 4

Calories: 1595 | Protein: 111g | Fiber: 28g

Breakfast: Veggie Omelet + Waffle

2 eggs + 2 egg whites ½ cup sautéed zucchini, spinach, and red pepper 1 leftover high-protein waffle from Day 3 1 tsp peanut butter on top

Macros: 380 cal | 30g protein | 7g fiber

Portion: 1 omelet + 1 waffle + 1 tsp Peanut butter

Lunch: Chicken & Veggie Power Plate

4 oz grilled chicken breast ½ cup roasted zucchini and squash 1 cup steamed green beans ½ cup cooked lentils or chickpeas 1 tsp olive oil + lemon juice

Macros: 510 cal | 40g protein | 12g fiber

Portion: One large plate

Air Fryer veggies: 375°F for 12 min

Alt: Sauté or roast at 400°F for 20–25 min

Dinner: Instant Pot Unstuffed Cabbage Roll Bowl

4 oz lean ground turkey 1 cup chopped cabbage ½ cup tomato sauce ¼ cup cooked brown rice Garlic, onion, paprika, cabin seasoning Optional: top with 1 tbsp parmesan

Macros: 540 cal | 41g protein | 9g fiber

Portion: One bowl

Instant Pot: Sauté turkey, then pressure cook all ingredients 5 min

Alt: Simmer on stovetop 20 min or bake in casserole dish

Day 5

Calories: 1602 | Protein: 112g | Fiber: 30g

Breakfast: Cottage Cheese Smoothie

½ cup low-fat cottage cheese 1 scoop vanilla protein powder 1 cup frozen mixed berries 1 tbsp ground flaxseed 1 cup almond milk Handful kale or spinach

Macros: 375 cal | 35g protein | 9g fiber

Portion: One full smoothie (about 16 oz)

Lunch: Chicken Salad Lettuce Wraps

4 oz leftover chicken salad 3 large romaine or butter lettuce leaves ½ cup cherry tomatoes Side: roasted zucchini and green beans

Macros: 495 cal | 39g protein | 10g fiber

Portion: 3 wraps + veggie side

Dinner: Air Fryer Pork Chops + Veggies

4 oz lean pork chop (boneless or bone-in) 1 cup roasted squash + zucchini ½ cup mashed sweet potatoes (can prep in bulk) Season with garlic, smoked paprika, olive oil spray

Macros: 530 cal | 38g protein | 11g fiber

Portion: 1 pork chop + 1 cup veg + ½ cup mash

Air Fryer: Pork chop at 375°F for 10–12 min

Alt: Pan-sear + finish in oven at 400°F 8–10 min

Grocery List

Proteins:

Chicken breast (about 24 oz) Lean ground turkey (8 oz) Lean ground beef (8 oz) Lean pork chops (2, ~4 oz each) Low-fat cottage cheese (1 cup) Eggs (10 total) Greek yogurt, plain (1.5 cups) Vanilla protein powder (7 scoops)

Vegetables (Fresh or Frozen):

Green beans (6 cups) Zucchini (4 medium) Yellow squash (3 medium) Spinach (1.5 cups) Kale (1 handful or 1 cup) Cabbage (1 small head or 2 cups chopped) Bell peppers (2 large) Romaine lettuce (2 heads or 1 large bag) Cherry tomatoes (1 pint) Onion (1 large) Red pepper (1) Garlic (1 bulb)

Fruits:

Frozen strawberries (1 cup) Frozen mixed berries (1 cup) Grapes (1 small bunch)

Grains/Carbs:

Brown rice (½ cup dry or 1 cup cooked) Whole wheat bread (1 slice) High-fiber/keto-friendly tortillas (4) Sweet potatoes (2 small) Kodiak Cakes mix (or similar high-protein waffle mix) Lentils or canned chickpeas (1 cup)

Pantry/Staples:

Black beans (1 can) Tomato sauce (1.5 cups) Olive oil or spray Chia seeds Ground flaxseed Pecans (small bag) Hummus (small container) Salsa (1 small jar) Seasonings: taco seasoning, smoked paprika, garlic powder, Italian seasoning Balsamic vinegar or lemon juice

Dairy/Other:

Parmesan cheese (optional) Shredded cheese (1 cup)

Almond milk (unsweetened, 1 carton)

Mission Carb Balance tortillas or similar (I buy mine at Aldi)

Prep Sheet

Cook 1.5 lbs chicken breast Instant Pot: 12 min | Oven: 400°F for 25 min. Shred and divide.

Brown 8 oz ground turkey Use taco seasoning for salads and bowls.

Brown 8 oz lean ground beef Use for taco salads or cabbage roll bowls.

Roast squash, zucchini, green beans Air fryer or oven at 400°F for 20–25 min.

Steam green beans Use for lunch sides. Make high-protein waffles Prep enough for 2 days, store/freeze.

Mix chicken salad Use Greek yogurt, grapes, pecans, and celery.

Wash and chop greens Romaine, spinach—store in airtight containers.

Assemble smoothie packs Berries, greens, protein powder in zip bags, freeze.

Cook ½ cup dry brown rice Use for bowls and stuffed dishes.

Roast sweet potatoes Air fryer: 400°F for 25 min | Oven: 375°F for 45 min.

Cook unstuffed cabbage rolls Instant Pot: 5 min | Stove: simmer 20 min.