Sep 30 (edited) • Challenge Meal Plan
October Meal Plan
🍂 Pretty Fit October 2025 Reset Menu + Exercises
🌱
Monday – Meatless
- Breakfast: Apple cinnamon overnight oats with oat milk
- Lunch: Lentil & veggie soup with side salad
- Snack: Pear slices + almond butter
- Dinner: Roasted butternut squash, Brussels sprouts, and quinoa bowl
- Drink Plan: EpicSlim Coffee (AM), Instant Drink2Shrink (PM)
- Cooler Pop/Water: Apple + cinnamon detox water
- Exercise: 30-min brisk walk + light yoga stretch
🌱
Tuesday – Meatless
- Breakfast: Pumpkin smoothie with oat milk + cinnamon
- Lunch: Veggie stir-fry with brown rice
- Snack: Cranberry + nut mix
- Dinner: Stuffed bell peppers with black beans, corn, and salsa
- Drink Plan: EpicSlim Coffee (AM), Instant Drink2Shrink (PM)
- Cooler Pop/Water: Orange + cranberry water
- Exercise: 20-min HIIT cardio + 8,000–10,000 steps
🍗
Wednesday – Protein Power
- Breakfast: Greek yogurt parfait with granola + pomegranate
- Lunch: Turkey chili with kidney beans
- Snack: Protein smoothie (banana + oat milk + scoop protein)
- Dinner: Lemon herb chicken breast, steamed broccoli, mashed sweet potatoes
- Drink Plan: EpicSlim Coffee (AM), Instant Drink2Shrink (PM)
- Cooler Pop/Water: Cucumber + mint detox water
- Exercise: Strength training (arms + core) + 10,000 steps
🍗
Thursday – Protein Power
- Breakfast: Egg muffin cups with spinach + tomato
- Lunch: Grilled salmon salad with cranberries + walnuts
- Snack: Apple + string cheese
- Dinner: Turkey meatballs with zucchini noodles & marinara
- Drink Plan: EpicSlim Coffee (AM), Instant Drink2Shrink (PM)
- Cooler Pop/Water: Lemon + blueberry detox water
- Exercise: 30-min circuit workout (squats, push-ups, planks)
🌱
Friday – Meatless
- Breakfast: Pear + cinnamon chia pudding
- Lunch: Roasted veggie wrap (spinach, peppers, mushrooms)
- Snack: Pumpkin seeds + dried cranberries
- Dinner: Cauliflower rice stir fry with edamame + tofu (or swap chickpeas if preferred)
- Drink Plan: EpicSlim Coffee (AM), Instant Drink2Shrink (PM)
- Cooler Pop/Water: Pineapple + orange water
- Exercise: 20-min cardio dance + 10,000 steps
🍣
Saturday – Protein + Flavor
- Breakfast: Protein pancakes topped with fresh berries
- Lunch: Chicken Caesar salad (light dressing)
- Snack: Greek yogurt + cinnamon apples
- Dinner: Salmon with roasted carrots + wild rice pilaf
- Drink Plan: EpicSlim Coffee (AM), Instant Drink2Shrink (PM)
- Cooler Pop/Water: Strawberry + kiwi water
- Exercise: Full-body strength + 30-min walk
🥞
Sunday – Soul Food Comfort
- Breakfast: Veggie omelet with sweet potato hash
- Lunch: Turkey meatloaf muffins + green beans
- Snack: Apple slices with caramel dip (light)
- Dinner: Baked chicken, collard greens, mashed cauliflower
- Drink Plan: EpicSlim Coffee (AM), Instant Drink2Shrink (PM)
- Cooler Pop/Water: Blackberry + rosemary water
- Exercise: Self-care stretch + 20-min walk + prep meals for the week
✨ Repeat this weekly rotation for the whole month of October.
🔥 Focus = Fall reset, balance of detox + comfort foods.
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October Meal Plan
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