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Free 5 Day Get Back on Track Meal Plan

Updated: Feb 13

If Covid added stress and a few pounds, here is a GREAT way to get back on track. This inlcudes the workouts , meal plan and motivation by me! Remember, this is JUST for 5 days at the 1400 calorie level. The workouts below ALL have a modified version in the video so I encourage you to do those workouts with the modifier. You can always do the more intense version later .


STEP 1) Weigh & Measure yourself in the morning of Day 1. Record your results in the Quick Start Guide.

STEP 2) Eat the meals listed each day. If there is something you don’t like, swap for an alternative!

STEP 3) DRINK LOTS OF WATER (even add some lemon in!) At least half your bodyweight in ounces each day (ie: a 100 pound person would need to drink at least 50 ounces of water every day)

STEP 4) Sign up for a FREE 30 days to BODI on Demand (you can cancel at the end of the challenge if you want, or it’s $2.99 a week after that 30 days) and FOLLOW THE WORKOUT SCHEDULE for each day below!

And remember, results or excuses, you can’t have both!!


Roughly 1,400 calorie-a-day plan that incorporates a healthy balance of proteins, carbs and fats. Each meal is approx 300-400 calories and daily snacks are approx 100-200 calories.

Remember: it’s normal to feel a little hungrier for the next 5 days. Just because your body wants food, doesn’t always mean you need food. Low energy, lagging workouts, lacking concentration, etc. you may benefit from few more calories. Option to double up on daily snacks. LISTEN TO YOUR BODY!

(If you are breastfeeding, add at least another 500 calories )

WATER is best to drink. Black coffee is OK with breakfast. Avoid alcohol, sports drinks juices and sodas even diet sodas!

After the 5 days, continue to eat clean but be sure you are getting enough calories. Ever heard of 21 Day Fix? If not, go look it up!! It would be a PERFECT program to use that combines meals, grocery lists, workouts and more.

NOTE:: If you don’t have Shakeology, you can use another form of meal replacement, an organic plant based protein shake without artificial ingredients can help too or choose another protein source and have veggies or little fruit with it!! I have used shakeology for 8 years and it has gotten me through 2020 covid free with superfoods, immune system builders and yummy plant based protein options . Try the sampler pack at


(Workout- 21 Day Fix: Total Body Cardio Fix [30 min])

Breakfast: Raspberry Protein Smoothie

1 C Almond Milk

1/2 C Raspberries

1 scoop Shakeology

1 C ice

Blend Until Smooth.

Lunch: Chicken and Spinach Salad

2 C Spinach

4 oz. Grilled Chicken Breast

¼ C Shredded carrots, cucmber, tomatoes, peppers

1 Tbsp Red Wine Vinegar

1 ½ Tsp EVOO (oil)

Toss salad and veggies in bowl and drizzle with oil & vinegar. Top with chicken.

AM Snack: Greek Yogurt Surprise

1/2 C Nonfat Greek Yogurt

2 Tsp Raw Honey

Fresh fruit to add to it. Combine All.

PM Snack: Turkey, Goat Cheese & Avocado Rolls

2 slices low-sodium, nitrate-free, lean turkey breast,

Spread with 1 Tbsp soft goat cheese topped with . Tsp chopped raw walnuts and 2 thin avocado slices.

Roll Up.

Dinner: Grilled Fish Tacos with

Cabbage Slaw

4 oz. cooked Cod or Tilapia

1 Corn Tortilla, warmed

1/4 C shredded raw cabbage or slaw

1/4 Avocado

Fresh lime juice

Cayenne pepper, Salt, Pepper

Top tortilla with fish, cabbage and avocado. Season with lime juice and seasonings.

DAY TWO (Workout: PiYo: Sweat [38 min])

Breakfast: Almond Smoothie

Silky AButter or PB2

1 scoop Shakeology

1 C Almond Milk

2 Tbsp Almond 1 C ice


AM Snack: 1 C Fresh Berries or Kiwi

Lunch: Avocado Veggie Burger

1 Veggie Burger patty, cooked

1 Whole grain or Ezekiel bun

¼ Avocado, mashed

1 Tbsp Salsa

¼ Apple, sliced

Build your veggie patty topping with avocado mash, salsa & apple (or serve apple on side.)

PM Snack: 1 hard boiled egg + 1 hard boiled egg white, season with salt & pepper

Dinner: Chicken In Foil

4 oz. chicken breast

1 medium potato

1 medium bell pepper

¼ small onion Seasoning to taste

Preheat oven 375, place everything in piece of foil, season, secure to form a pouch. Bake for 15-18 min until chicken isn’t pink.

DAY 3 (Workout- CIZE: You Got This [30 min])

Breakfast: ShakeO Berry Blast

1 C water

¼ C Strawberries

¼ C Blueberries

1 scoop Shakeology

1 C ice


AM Snack: Tropical Quinoa

½ C cooked Quinoa with 2 tbsp

Coconut Milk and

1/3 Cstrawberries

Lunch: Egg Salad

2 large hard boiled eggs + 3 hard boiled egg whites

2 Tsp Mayo

2 Tbsp Greek Yogurt

1 Tsp Mustard

1 green onoin

Dice eggs, combine all ingredients, season with salt & pepper and enjoy on slice of Ezekiel bread.

PM SNACK: Chicken & Cheese Topper

2 Rye cracker sheets (or 3 whole wheat crackers) topped with ½ tsp mustard, low sodium, nitrate free chicken breast & 1 slice swiss cheese (optional)

Dinner: Lemon-Dill Halibut

1-6 oz. raw halibut fillet

¼ tsp lemon pepper

1 ½ tsp EVOO

¼ tsp dill

½ C cooked quinoa or whole grain rice

Preheat oven 500, brush sides of fish with oil & season with lemon pepper, dill and salt, bake 4-5 min on each side or until fish flakes. Serve with grain on side.


(Workout- TurboFire: HIIT 15 [15 min])

Breakfast: Morning Delight Smoothie

1 C Organic Orange Juice

½ C Frozen fruit or 1 Med Banana

1 scoop Shakeology

1 C ice


AM Snack: ½ C low-fat plain Greek yogurt or Cottage Cheese, topped with ¼ C berries, 1 tsp of nuts & dash of cinnamon

Lunch: Sirloin Arugula Salad

4 oz cooked lean top sirloin steak

2 C fresh arugula or spinach

¼ C chopped cherry tomatoes

¼ C canned, drained artichoke hearts, chopped

1 ½ tsp EVOO

1 Tbsp balsamic vinegar

Top greens with veggies, drizzle with oil & vinegar, gently toss & place sirloin on top.

PM Snack: Tuna & Celery Boat

1 medium celery stalk filled with 2 oz drained white tuna, drizzled with 1 tsp fresh lemon juice, season with S&P.

Dinner: Roasted Tofu with Veggies (Can sub Tofu for Tempeh)

1 lb firm tofu or 1 block of Organic Tempeh, cut and cubed

5 garlic cloves, chopped

12 oz green beans

1 C mushrooms

3 med red potatoes, cut up

1 Tbsp Braggs Liquid Aminos

Seasoning to taste

Preheat oven 375, combine all ingredients, season & bake for 45-60 min until veggies are tender—1/4 recipe is 1 serving

DAY FIVE (Workout- Focus T-25: Cardio [25 min])

Breakfast: Peanut Butter Cup Shakeology

1 C unsweetened almond milk

2 Tbsp PB2, Smart Choice PB or Almond Butter

1 med Banana

1 scoop Shakeology (suggest Vanilla or Choc)

1 C ice


AM Snack: 1 ½ C cubed watermelon, cantaloupe or honeydew

Lunch: Chicken & Veggie Sandwich

2 slices Ezekiel bread

2 tsp prepared Pesto Sauce

¼ med Avocado

2 oz low-sodium, nitrate-free chicken breast deli meat

¼ med cucumber, sliced

1 thin slice red onion

1 C greens

Top bread with pesto and layer on rest of ingredients.

PM Snack: Roast Beef Roll-Ups

4 slices low-sodium, nitrate-free lean roast beef (can use other meat too), placed on 4 lettuce leaves, topped with 2 tsp Dijon mustard & ¼ C bell pepper, rolled into 4 rolls.

Dinner: Chef Salad

2 C green

2 oz grilled turkey breast

2 oz lean ham

¼ Avocado

Med tomato

5 med olives

¼ C mozzarella cheese (optional)

1 Tsp EVOO & 1 Tbsp red wine vinegar

Toss all ingredients in dressing in large bowl.

If you have questions any of the meal plans, workouts or just need some acccontablity, Im here for you!

Keep in touch on Facebook and jump in to the free workouts I host often .


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