40-Day Turn Up Meal Plan Ideas
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If you’ve ever felt like you needed a full-on health reset — not just a “diet,” but a mindset shift — the 40-Day Turn Upby Joseph L. Williams might be exactly what you need.
It’s not about quick fixes, starving yourself, or running marathons (unless you want to). It’s about creating 40 days of consistency: eating real food, moving your body, and taking control of your health one day at a time.
Whether your goal is weight loss, lowering your blood pressure, or just feeling stronger and more confident in your own skin, this plan can be your roadmap.
Let’s break it down in a super simple, casual way — no guilt, no perfectionism, just real-life progress.
What’s the 40-Day Turn Up Anyway?
Joseph L. Williams — a pastor and wellness leader — started the 40 Day Turn Up program as a way to help people transform from the inside out.
He personally lost over 100 pounds through a combination of clean eating, movement, and mindset work — and he built a program to help others do the same. He says, “It’s a process, not a program.”
That’s the key right there. Forty days isn’t about restriction — it’s about transformation.
Each phase of the Turn Up focuses on small, doable shifts:
Eat real food (not processed junk)
Move your body daily (mix strength training, resistance exercise, and hiit workouts)
Stay accountable (with a group, online, or even just your own journal)
Check in with your body weight and how you feel (not just the scale number)
Keep your blood pressure and energy in check
If you hang out on TikTok, you might’ve seen people post their “Day 1 Turn Up” journey videos — sharing meals, workouts, and those before-and-after wins. It’s motivating, and it’s a great way to keep yourself consistent.
The 40-Day Game Plan
Here’s how to think of your 40 days like a friendly challenge broken into four 10-day sections:
Days 1–10: Reset & Refocus – Cut the processed stuff, drink more water, and eat mostly lean proteins, veggies, and whole foods.
Days 11–20: Build Momentum – Add in resistance and strength training 3–4 times a week.
Days 21–30: Turn It Up – Introduce HIIT workouts (short bursts of intensity) and fine-tune your number of calories to match your goals.
Days 31–40: Live the Lifestyle – Keep the habits going and plan how to stay consistent after day 40.
You don’t have to count every calorie, but it helps to be aware of your portions.
Most people aiming for weight loss feel great eating around:
1,600 – 1,800 calories/day (women)
2,000 – 2,400 calories/day (men)
That’s flexible — the point is to find what keeps you fueled, satisfied, and consistent.
What You’ll Eat (and What You Won’t Miss)
You’ll notice that every meal plan phase revolves around balance — protein, veggies, good carbs, and healthy fats.
You don’t need fancy ingredients or expensive supplements.
Just whole foods and some optional protein powders to fill the gaps when life gets busy.
Here’s what to focus on:
YES, PLEASE:
Lean proteins (chicken, fish, eggs, tofu, Greek yogurt)
Whole grains (brown rice, quinoa, oats)
Healthy fats (avocado, olive oil, nuts, seeds)
Colorful veggies and leafy greens
Fresh fruit for sweetness
Lots of water
TRY TO LIMIT:
Fried foods, processed snacks, fast food
Sugary drinks and desserts
White bread and refined carbs
Heavy sauces or creamy dressings
And hey — if you slip up, it’s okay. One meal doesn’t ruin 40 days. Just jump back in next time.
Sample 3-Day Meal Plan (Easy + Realistic)
Here’s a peek at how your meals might look for the first few days.
Everything’s quick, balanced, and full of flavor.
Day 1 – The Fresh Start
Breakfast:
Greek yogurt (plain) + berries + chia seeds + drizzle of honey
Snack:
Apple slices + 1 tbsp peanut butter
Lunch:
Grilled chicken breast + quinoa + broccoli + olive-oil drizzle
Snack:
Protein shake (1 scoop) or handful of almonds
Dinner:
Baked salmon + sweet potato + green beans
Vibe: You’re hitting reset mode. Keep meals simple and colorful.
Day 2 – The Energy Boost
Breakfast:
Oatmeal made with almond milk, topped with banana and cinnamon
Snack:
Hard-boiled egg + orange slices
Lunch:
Turkey burger (no bun) + roasted veggies
Snack:
Celery sticks + hummus
Dinner:
Tofu stir-fry with brown rice and mixed veggies
Vibe: You’ll feel lighter and more energized already.
Day 3 – The Strength Day
Breakfast:
3 egg whites + spinach + whole-grain toast
Snack:
Protein smoothie (frozen berries + protein powder + almond milk)
Lunch:
Shrimp and avocado salad
Snack:
Cottage cheese + pineapple chunks
Dinner:
Lean beef + asparagus + roasted potatoes
Vibe: Perfect combo of carbs and protein for strength training days.
How to Build Out the Rest of the 40 Days
Once you get your groove, you’ll realize it’s not that complicated.
Here’s how to keep things interesting without going off track:
Mix Up Your Proteins
Chicken → Turkey → Salmon → Tofu → Shrimp → Lean beef
Rotate to keep meals from getting boring.
Play With Flavors
Use spices: garlic powder, paprika, lemon juice, or sriracha (lightly).
Avoid heavy sauces that sneak in calories.
Meal-Prep Like a Pro
Cook once, eat twice (hello, leftovers).
Prep grains, chop veggies, and pre-portion snacks.
Have protein powders on standby for days you’re too busy to cook.
Adjust for Your Workouts
If you’re doing HIIT workouts, your body burns through glycogen — so add a little fruit or rice afterward.
If it’s a rest day, cut back on starchy carbs and fill your plate with more greens.
Sample Weekly Themes
Let’s make it fun!
Each week, try focusing on one small area to improve.
Week 1 – Reset Your Plate:
Eat clean, hydrate, sleep well, and move daily (even if it’s just a walk).
Week 2 – Strength & Resistance:
Add body-weight moves (squats, planks, push-ups).
You’ll start feeling stronger fast!
Week 3 – HIIT It Hard:
Do short bursts of high-intensity intervals — 30 seconds on, 30 seconds off.
It’s a great way to torch calories and build stamina.
Week 4 – Lifestyle Mode:
Ease into your long-term rhythm. Plan your grocery list, meal prep Sunday, and keep up your workouts.
By day 40, you won’t feel like you’re “on a diet” anymore — you’ll feel like this is just your lifestyle now.
Let’s Talk About Workouts (Because They Matter!)
The 40 Day Turn Up isn’t just about food.
It’s a full-body, full-life transformation — and that means movement.
You’ll combine:
Strength training (weights or resistance bands)
Resistance exercises (body-weight movements like squats, push-ups, planks)
HIIT workouts (short bursts of cardio that raise your heart rate)
You don’t need a gym. You just need consistency.
Here’s a simple weekly workout schedule idea:
Tip: HIIT and resistance exercises are amazing for lowering body weight, improving metabolism, and even helping manage blood pressure.
How Many Calories Should You Eat?
Ah, the big question — the number of calories.
Everyone’s different, but here’s a simple guide:
Start with your weight (in pounds) × 12 – 13 for a rough daily calorie target.
If you’re 180 lbs → ~2,200 cal/day for maintenance.
To lose weight, eat 300–500 fewer calories per day.
Don’t stress about being perfect. The key is balance — enough food to fuel your workouts but not so much that you stall progress.
The Role of Protein Powders
If you’re busy (or not a huge eater), protein powders are your secret weapon.
They help you hit your daily protein goals without cooking another chicken breast.
When to use them:
After workouts (especially HIIT or strength days)
As a quick breakfast smoothie
To bridge long gaps between meals
Look for clean ingredients — minimal sugar, no weird additives.
Mix with almond milk, ice, and fruit for a simple post-workout shake.
How to Track Progress (and Actually Stay Motivated)
Forget the all-or-nothing mindset. Progress is progress.
Here’s how to keep your head in the game:
Track your body weight once a week (not daily)
Notice your energy levels and mood
Check your blood pressure if that’s a goal
Celebrate non-scale wins (clothes fit better, workouts feel easier)
Journal your meals and workouts — it helps you see patterns
Share your journey on TikTok if you’re brave — it’s a great way to stay accountable!
You can even make a 40-day content challenge:
Day 1 – grocery haul
Day 10 – favorite meal plan recipe
Day 20 – HIIT workout clips
Day 40 – before & after results
That content will inspire others and keep you motivated to keep going.
Mindset Tips for the Full 40 Days
Let’s be honest — 40 days is long enough to form habits but short enough to see big change.
Here’s what’ll help you stay on track:
Keep it simple.
Don’t overcomplicate the meal plan. Stick to basics.Prep ahead.
Sunday meal prep = weekday sanity.Stay flexible.
Missed a workout? Do it tomorrow. Ate dessert? Move on.Find your why.
This isn’t just about weight loss — it’s about confidence, health, and peace of mind.Celebrate milestones.
Day 10, 20, 30 — do something small to reward yourself (like a self-care night or new workout gear).Rest and recover.
Sleep is your secret weapon for energy, hormone balance, and muscle recovery.Stay connected.
Join the 40 Day Turn Up online community, or make your own accountability group with friends.
Real Talk: The Results You Can Expect
After 40 days, most people see:
Noticeable weight loss
Better energy and focus
Improved digestion and sleep
Lower blood pressure
Tighter muscles from resistance exercise and strength training
Confidence that this lifestyle actually fits real life
And the best part? You’ll want to keep going.
The Turn Up isn’t about ending at day 40 — it’s about realizing you’ve already built a routine that works for you.
Let’s Wrap This Up
If you’ve been waiting for a sign to make a change — this is it.
The 40 Day Turn Up Meal Plan is a great way to hit reset, rebuild your habits, and feel amazing in your body again.
It’s flexible, realistic, and grounded in simple, whole-food nutrition.
As Joseph L. Williams says, it’s not about dieting — it’s about transforming your life through intention, movement, and faith in yourself.
So grab your groceries, dust off your blender, and start your journey.
Because 40 days from now, you’ll be glad you turned up.