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Summer Shape Up Week 2 Meal Plan + Grocery Lists

Welcome to week 2 of the Summer Shape Up – June 23 – 29, 2014! (Looking for the home base Summer Shape Up page? Click here – it has the answers to any questions you might have about the challenge and links to all the weekly meals/workout content, too!)

As you know, my friend Gina and I have partnered up to bring you this fun healthy living 4 week challenge to inspire you to kick off the year on the right foot in terms of fitness and nutrition. Gina is a personal trainer, so on her site, you’ll find the weekly workouts for the challenge, including videos. Here on mine, I’ll be sharing the weekly nutrition-focused content, which will feature quick and easy recipe ideas for your meals and snacks.

SSU_Facebook

We’d love to hear how you guys are doing with this challenge! If you share updates or photos on social media, please include #SummerShapeUp and, if you have space, tag both myself (@fANNEtasticfood) and Gina (@fitnessista) so we can see! :)

Before I get into the plan, please remember that everyone’s nutrition needs are different and will vary based on activity level, age, gender, height/weight, and more. I am a Registered Dietitian, but this meal plan is not meant to be a substitute for personalized nutrition plans or nutrition counseling (like I provide in my AnneTheRD private practice). Above all, use this as a guide, not a concrete plan, and change it as you see fit based on your own hunger levels, preferences, and dietary needs. I’m not including specific quantities/portion sizes because of this – try to eat intuitively and listen to your body. This guide may be too much food for some of you and too little for others. If you’re getting full, save the rest for later. If the meal or snack wasn’t enough, don’t second guess yourself – listen to your body and have something else. If you’re really hungry and try to deny it, it will only lead to overdoing it later or feeling like crap. Honor your hunger, my friends. And same with the other end of the spectrum – stay mindful during your meals, and stop as soon as you start to get full. If you’re distracted, it’s a lot easier to overeat. Your body knows what to do if you just listen to it! Sound good?

A note on drinks: I didn’t include drinks in this guide, but aim to limit sugar-sweetened beverages. If you’re currently having a lot of sugar-sweetened beverages (soda, sweet tea, sweet flavored water, etc.), try to cut back by 1 or 2 drinks per week until it becomes an occasional treat vs. a daily habit. Focus on drinking lots of water, some unsweetened tea/coffee (if you’re into it), and the occasional wine or beer, if you like. Regarding dessert, it’s not included in the plan for simplicity’s sake, but indulgence in moderation is certainly part of a healthy relationship with food. The key is to view dessert as an occasional treat vs. letting it become an everyday habit. If you really want something, by all means allow yourself to have it and really savor it. There’s no point in feeling guilty – eating perfectly 100% of the time isn’t realistic or healthy. Just make sure that when you do indulge, it’s worth it. Choose the real thing, not a diet imitation; stay mindful and stop when you are satisfied.

SSU_2014_Meals

To download the week 2 meal plan, please click here. If you have any problems with it or see any errors, please let me know! It also includes grocery lists (including vegan and gluten free variations) and some easy snack ideas. A big thank you to my dietetic intern Jackie for her assistance in putting together these meal plans and grocery lists!

For snacks, choose a variety each day based on hunger levels. Some days you might need a snack or even two or three, while other days you might not need one at all. Focus on how you feel. Hunger levels change daily based on activity and a host of other factors, so don’t expect to feel the same every day. For snacks, just like meals, focus on a good mix of carbs, protein, and healthy fat to keep you satisfied. There are some general really easy and quick snack ideas in the PDF, and here are some make-ahead recipes to try out this week:

summer shape up 2014 sponsors

Sabra | Sizzlefish | Cherry Marketing Institute | White Plum | Reebok | Chex

Please say a big thank you to our Summer Shape Up sponsors!

This week’s featured sponsor is the Cherry Marketing Institute. I’m a huge fan of tart cherries, not only because tart cherry juice and dried tart cherries are delicious, but also because I know that they can help decrease inflammation, which is especially important for athletes! In fact, researchers have found that tart cherry juice may help ease muscle pain associated with intense exercise. Sounds good to me!

Try tart cherry juice in the morning with your breakfast, within 30 minutes of a workout, or make a pre-workout smoothie with tart cherry juice, frozen tart cherries, and Greek yogurt. I also included a couple fun frozen tart cherries smoothie recipes in the meal plan this week for breakfast to get you inspired! Tart cherry juice (or dried tart cherries) make a great snack, too, especially when paired with some healthy fat like that in nuts.

tart cherries

You can find tart cherry juice or juice concentrate in the supermarket or you can buy it online. Mix it with water or take it straight!

Our tart cherry friends are offering one lucky Summer Shape Up participant a fun grab bag of the following items:

Comment below up to once per day (starting on Monday, June 23) with how thing are going for you during the challenge and each comment will count as an entry into this giveaway! I’ll randomly select a winner after the week is over (Sunday night/Monday morning) and notify them directly by email. Good luck, and thank you for participating in the Summer Shape Up!

Comments

  1. 1

    That chocolate cherry espresso smoothie looks so good! And my son is on this pancake kick right now and loving some egg/banana pancakes – apparently as long as its in the shape of a pancake I can give him whatever I want. :-)

  2. 2
    melissa says:

    ready to start another week!

  3. 3
    Sassypants says:

    Today was my long run day, so I had a piece of 12 grain toast with peanut butter and sliced banana on top for breakfast. Post run was Greek Quinoa Salad and sliced up watermelon.

  4. 4

    I am already loving week 2’s meal plan. (I knew I wouldddd!!!) So excited to try some of these nummy recipes! I have even started a Summer Shape Up recipe book so I have all of these delicious recipes in one place. :) Week 2 here we go!

  5. 6
    Kara H. says:

    I’m the biggest fan of your recipes! Just made the oatmeal bars and they are delish. Thanks for putting this together

  6. 7

    Hi Anne,

    I have a habit of having a night time treat because it helps me resist more fattening things, like cookies or cake during the day. The things I have are typically non-fat ice cream bars or sandwiches, like skinny cow or jello pudding cups, but you mentioned not eating dessert daily and not doing “fake” treats. Is there something you’d recommend for a treat at night or should I really try to cut back on that altogether?

    • 8

      Hi Faye! I’d recommend making sure you have enough protein and healthy fat (avocado, nuts, seeds, oil) at your meals during the day – that will help with nighttime cravings. Making sure you always have some fiber/healthy carb (whole grains, starchy veggies, fruit) at meals during the day will help, too. As for the evening treats, if you’re going to have a treat, I’d have a little of the real thing vs. a diet imitation, and work on only having it on nights you really want it/think it’s worth it to make it more of a special/fun experience vs. a habit. Good luck!

  7. 9

    Hi. Thanks or more lovely recipes. Quick question, I don’t think we can get green enchilada sauce in the uk…do you have a recipe for it? I adore the sound of those enchiladas!

  8. 11

    Looking forward to this week! Just finished a workout and am excited to get home and make a healthy breakfast! Starting this week out right!

  9. 12
    melissa says:

    looking forward to trying new meals this week!

  10. 13
    Ashley V says:

    I will definitely try some of these meals and snacks (nutty protein granola bar, I’m lookin’ at you).

  11. 14

    I love your flour free pancakes :).

  12. 15

    Can’t wait try some of the recipes!

  13. 16
    Kara H. says:

    Checking in! M1: Baked oatmeal M2: Watermelon M3: Spinach salad M4: Hard boil egg M5: Cod and veggies.

  14. 17

    yummm perfect microwave banana oatmeal for breakfast, of course

  15. 18

    I love chocolate chia seed pudding!

  16. 19

    My kids loved the baked oatmeal last week I ended up making two batches. Can not wait to try this weeks recipes!

  17. 20

    I had Wednesday’s tart cherry espresso smoothie this morning. Yum. Great pick me up, too ;)

  18. 21
    Samantha says:

    Blackberries, granola, and almond milk for my first snack, I love the fresh seasonal berries!

  19. 22
    Allison T. says:

    A bean salad with spiralized zucchini noodles for lunch was such a refreshing start to the work week!

  20. 23

    Loving grilled veggies and salmon!

  21. 24
    Shannon says:

    Haven’t been great about clean eats so far this shape up, but I’m hoping to try out some of your recipes this week!

  22. 25

    Had scrambled eggs, fruit and sweet potato hash browns for breakfast at the request of my 2 year old. Excited for smoothies tomorrow mornings since we have to be out the door early. :-)

    Dinner tonight is grilled flatbreads using trader joes whole wheat pizza dough and roasted broccoli & peppers. We looooove grilling pizza over here.

  23. 26
    Amber Schumann says:

    My metabolism must be revved up into high gear from last week’s wourkouts–I was desperate for my BLT lunch at 10am (snacks didn’t help). Just finished a light salad as “second lunch”. Dinner should be interesting………….

  24. 27
    Paige C says:

    I LOVE the 4 ingredient quinoa salad will enjoy leftovers a few times this week

  25. 28
    Katie H. says:

    Not so good with the clean eats today. Going to shake it off and get back at it tomorrow.

  26. 30
    Elizabeth says:

    Filled my day with healthy snacks and lots of water – even during a busy day at the office!

  27. 31

    I just made the Almond Butter Banana breakfast bars and couldn’t handle how good they smelled in the oven! This recipe was soo easy. One thing I’m not always a fan with baking is the number of ingredients and clean up afterwards, but this was very easy to clean up and tasted absolutely amazing. (I of course had to nibble a little tonight :) ) I’m so excited to enjoy the rest in the morning! Week 2 is off to a fantastic start!!!

  28. 32

    I’m working on eating all of my CSA produce every week and had a huge salad today. I want to try making your granola bars this week.

  29. 33
    Lauren F. says:

    Tried the shrimp feta orzo salad today. It was phenomenal! I can’t wait to make it for pot lucks!

  30. 34

    Making granola bars

  31. 35

    The chicken salad looks awesome – how much of each condiment do you use when making it?

  32. 37

    Tart Cherry smoothie this morning…YUMMY!

  33. 38
    melissa says:

    smoothie morning (:

  34. 39
    Michelle Agens says:

    I love this meal plan. Thanks so much for taking the time to do this!

  35. 40
    Lauren f. says:

    Cooked up a storm this morning!! Had to get some prepping in before my business afternoon of pool time/work

  36. 41

    I made the Mexican spinach black bean burgers for dinner last night with corn on the side. They were so flavorful!

  37. 42

    Mango overnight oats for breakfast :)

  38. 43
    Elizabeth says:

    Started my day with a great workout and a healthy breakfast – can’t wait to make the lentil salad for dinner!

  39. 44

    Had a beef schwarma for lunch–pita with sauteed beef strips, tzatziki, tomatoes. :)

  40. 45
    Samantha says:

    Shrimp orzo salad on top of some massaged kale for some extra greens.

  41. 46

    We really loved the shrimp orzo salad last night!! Psyched for leftovers today :)

  42. 47
    Sassypants says:

    I worked out for an hour this morning & had to get out the door by 7 for work, so no time to make the pancakes. Had a tropical smoothie to go instead!

  43. 48

    So yesterday I kind of splurged on a piece of b-day cake. Today was M1: Breakfast bars with pb M2: Coffee M3: veggie burger on top of spinach with some grapes M4: hard boil egg M5: maui maui with veggies. Workout 2 3x through and 15 minute run.

  44. 49
    Katie H. says:

    Followed my workout with a nice cold protein smoothie!

  45. 50
    Maggie Ayrea says:

    Yesterday’s meal was healthy chicken coconut curry for dinner and a wrap and some fruit for lunch. Sticking to basics to start off the week!

  46. 51

    Loving the meal plans! Making the baked oatmeal today for my post workout snack! :)

  47. 52
    Amber Schumann says:

    I brought a little bit of leftover curry chicken to work for lunch today, but I was STAAAARVING. I quickly hit up the farmers market on my lunchbreak, came back to the office and threw in some more veggies to my existing lunch to bulk it up. WIN!!!

  48. 53

    My goal of eating more produce is going well. So far today I had a big salad and a green smoothie with fruit!

  49. 54

    Chicken fingers and sweet potato fries in the oven (week 2 Tuesday Supper)…..can’t wait both look and smell delicious!

  50. 55

    Yummy salad with mixed green, toasted quinoa, baked marinated tofu, a gazillion veggies and coconut bacon. Dressed with orange maple miso dressing from oh she glows.

  51. 56
    Crystal says:

    Egg sandwich for breakfast this morning. An old standby for me. So filling!

  52. 57
    Paige C says:

    After getting stuck at school for an extra hour cause of the rain since I rode my bike there. I got home and was hungry and not in the mood to make anything so I decided to make a big smoothie! Into the mix went frozen blueberries, frozen spinach, frozen banana chunks, peanut butter protein powder, greek yogurt, and silk milk then transferred to a bowl (after blended enough) and topped with some peanut butter crunch, cheerios, and chocolate granola! Yumm with lots of good stuff in there too

  53. 58

    The Pesto Salmon is to die for! I’m not a huge salmon fan, but this recipe just put it in my top 10 favorite meals!

  54. 59

    Got in a huge salad tonight! :D

  55. 60
    Lauren S says:

    I prepped last night for the remainder of the week so I was able to eat healthy tonight, despite a crazy day! Baked salmon, sweet potato wedges and green beans.

  56. 61

    Had a salad for lunch today – turkey, craisins, goat cheese, sunflower seeds and balsamic vinaigrette – plus some nut thins. Not sure why but a salad never fills me up unless I eat some sort of carb with it like bread or crackers.

  57. 62

    Protein smoothie then yoga!

  58. 63

    Chicken with cornflake crumbs Delish!

  59. 64
    Ashley V says:

    I had a bean/grain salad yesterday, and obviously I’m going to have another one today. ;)“

  60. 65

    Just made the Protein Packed Breakfast pancakes after a 5 mile run! These are so easy to make in the morning before work. I’ve tried oatmeal pancakes before but this tops that by far!!! :)

  61. 66
    melissa says:

    this has been a great way to try different things and add variety back to my diet!

  62. 67
    Allison T. says:

    Made your ‘Almond Butter Banana Breakfast Bars’ and had one this morning over yogurt and blueberries – My mouth was smiling and my belly will be happily full to take on the morning!

  63. 68

    Checkin!! M1: Breakfast Bar M2: Chair Tea+Grapes M3: Birthday Lunch M4: Hard boil egg M5: Birthday Dinner!

  64. 69
    Samantha says:

    I tired the almond butter applesauce bars for breakfast- super good! So glad I made those.

  65. 70
    Lauren f. says:

    Had leftover cornflake chicken tenders for lunch. Soo delicious with hot sauce!

  66. 71

    I think I’m going to grill chicken and veggies tonight!

  67. 72

    Choc tart cherry espresso smoothie is my new favorite! My grocery store sells frozen tart cherries!

  68. 73
    Katie H. says:

    It’s nice to not only be accountable for your workouts on Gina’s site, but also our healthy eats here. Thanks for pairing up for the SU!

  69. 74

    Made the baked oatmeal last night and it’s great! Thanks for putting together these plans!

  70. 75
    Paige C says:

    got my lunch all packed up and snacks then dinner out with a friend tonight

  71. 76
    Alexandra says:

    Had flour free protein pancakes for breakfast and a veggie packed salad with tofu for lunch- so far it’s been a delicious day of eats! Thinking about a simple banana and pb for an afternoon snack…

  72. 77

    Made a green bean and black eyed pea curry (random, but strangely delicious) yesterday so I’ve been working on those leftovers all day! :)

  73. 78

    Coconut Red Lentil Soup for lunch :)

  74. 79
    Amber Schumann says:

    I have yet to shop for Week 2 Meal Plan. So I cooked with what I had on hand and made chicken burgers last night using a recipe from The Little Honey Bee–they turned out SO GOOD, and they were so easy (made whilst entertaining a very active 2yr old). Using the same method as yesterday’s lunch, I amped up the leftovers using any veggies I could find! Winnerrrrrrrrr

  75. 80
    Liz Adams says:

    I made the sweet potato black bean enchiladas for dinner last night and had leftovers for lunch! They are wonderful. I’m already excited to eat them for lunch tomorrow too!

  76. 81

    Snacking on a nutty granola bar from your recipe. Yum

  77. 82

    Those protein flour free pancakes and I are friends. Thanks!

  78. 83

    Loving the meals so far though I struggle with my sweet tooth and wanting something for dessert. Taking it day by day!

  79. 84

    Today lunch was catered at my office and I made a roast beef sandwich with Swiss and a little mayo. Tonight was a Trader Joe’s frozen spinach lasagna and salad – not my best clean eating day. I guess I should also admit to the spoonful of vanilla ice cream with a drizzle of chocolate coconut oil :)

  80. 85

    Today is my weekly fasting day, will eat dinner though! Probably some leftovers, augmented by grilled chicken breast!

  81. 86

    Today’s breakfast is baked oatmeal with blueberries. On the menu for dinner are chicken chili lime burgers on the grill :)

  82. 87
    Allison T. says:

    Enjoying another Almond Butter Banana Breakfast Bar over vanilla greek yogurt + blueberries :) Perfect protein post workout meal!

  83. 88
    Lauren F. says:

    Starting this morning off with a protein shake, followed by leftover chicken tenders, veggies, and a peach (same as yesterday!!). Snack will be greek yogurt with a crumbled chia bar in it. Dinner will be leftover 4 ingredient quinoa salad on greens with salsa (another one I can’t stop eating… it’s too easy!)

  84. 89

    Greek yogurt with fresh strawberries and granola to start the day

  85. 90
    Samantha says:

    Chocolate berry and spinach smoothie for my post workout meal.

  86. 91

    I’m living the past. I’m still eating from last week’s meal plan because i bought everything to make different things and ended up not making them for one reason or another. So, last night I had the Coconut Curry and today I have Mexican Lasagna for lunch. Love them! Keep up the good work everybody!

  87. 92

    loving all things smoothie lately! another one for breakfast

  88. 93
    Amber Schumann says:

    Had an awesome smoothie for breakfast! Spinach, misc frozen fruit, oats, greek yogurt, coconut water and almond milk! Toddler approved ;-)

  89. 94

    I had a delicious egg sandwich on Udi’s cinnamon raisin bread with blueberry chia jam this morning :)

  90. 95

    Total breakfast fail, Svenhard’s butter danish! So lunch will be a wonderful green salad.

  91. 96
    Katie H. says:

    Another smoothie to cool off from my workout!

  92. 97

    Just had a yummy green smoothie for an afternoon snack!

  93. 98
    Alexandra says:

    Just made a batch of the chocolate chia seed pudding to enjoy for dessert tonight- can’t wait!

  94. 99

    So I may or may not have had the flour free protein pancakes once again this morning. :) I think I’m addicted. I’m not even mad about it!!

  95. 100
    Abby Dumont says:

    Smitten Kitchen’s sizzling steak fajitas for dinner!

  96. 101
    Ashley V says:

    I think I need to have the flour free pancake tomorrow morning. I tend to get in a rut, meaning I forget about awesome recipes, but I need to bring that one back!

  97. 102

    The chocolate chia pudding looks amazing! I will have to try this. Thanks Anne!

  98. 103

    i made some great savory PANCAKES this morning! high in protein and fiber, sooo yummy! check them out ;) loving the SSU again!!
    http://www.masalagirltravels.com/2014/06/26/besan-pancakes/

  99. 105

    Veggie and bean scramble for brunch, and then dinner at a friend’s house!

  100. 106

    Loved the smoothies this week! Cherries are my favorite!

  101. 107
    melissa says:

    this has really challenged me to evaluate variety in my diet.

  102. 109

    Today’s breakfast was mango almond overnight oats. I am planning on using Swiss chard that I received from my CSA for lunch :)

  103. 110
    Samantha J Green says:

    Egg white scramble with avocado, peppers, and shredded chicken. I had to toss in a couple bites of the applesauce breakfast bars because they are so good :)

  104. 111

    perfect microwave banana oatmeal for breakfast! (obviously) but i added a bit of protein powder

  105. 112

    I’m making a veggie filled quiche today! I can’t wait!

  106. 113

    I’m loving cottage cheese with fruit for breakfast. I love adding in raw cacao nibs for crunch!

  107. 114

    had the flour free pancake this morning with some yogurt and fruit, lunch is a spicy black bean burger and brussel sprouts

  108. 115
    Alexandra says:

    Chicken spinach and sweet potato for lunch today! Hoping to try a new recipe for dinner- possibly the one you posted yesterday! Chicken with capers dates and olives sounds delish!

  109. 116
    Katie H. says:

    Had a Subway sandwich loaded with veggies for lunch.

  110. 117
    Lauren S says:

    I’ve struggled a little this week with my food, ie: trail mix with m&ms, 2 glasses of wine, a mini blizzard. I’m back on track today and am focusing on veggies. For lunch I had a baked sweet potato with an over easy egg and green beans. I’m ready to tackle the weekend temptations and make healthy choices.

  111. 118

    Just snacking on some peanut butter cup amazeballs. They are soooo good.

  112. 119

    Making asian turkey meatballs with some sauteed bell peppers and zucchini tonight!

  113. 120

    Keeping it classic with runny egg and avocado toast for dinner!

  114. 121
    Lauren F says:

    Made the sweet potato enchiladas and diedddd. So tasty!

  115. 122

    Eating brunch out (eggs of some kind) and will do leftovers from the week for dinner!

  116. 123
    Allison T. says:

    Took your suggestion and added an egg to the banana oatmeal this morning — a nice way to get extra energy before meeting a friend for a workout class this a.m.!

  117. 124

    Started the day with my favorite breakfast fresh fruit, granola and greek yogurt

  118. 125

    Long travel day! Started with coffee Greek yogurt, granola, and a banana and almond butter, have health snacks packed and dinner will be at a friends house

  119. 126
    Katie H. says:

    Small slice of banana bread with PB and blueberries..wasn’t too hungry, but needed to get some fuel in before my workout.

  120. 127

    Can’t get enough of tart cherries in my smoothies this week :)

  121. 128
    Samantha says:

    Fell off the healthy wagon last night and the restaurants I am going to with friends today isn’t looking much better… At least there’s tomorrow!

  122. 129
    Ashley V says:

    I had an awesome smoothie (pineapple coconut water, kale, and banana) after my 10-miler. Looking forward to this next week’s plan!

  123. 130
    melissa says:

    successful day of new eats for both my husband and myself!

  124. 131

    Leftover healthy peach crisp for a treat tonight!

  125. 132

    I enjoyed dessert tonight and it was both in moderation and totally satisfying!

  126. 133
    Amber Schumann says:

    Can’t decide what to check-in with…. I ate amazing and healthy all day!!

  127. 134

    Loved protein pancakes today

  128. 135

    Salmon and roasted veggies tonight! Lunch will probably be leftovers, and breakfast will be coffee and eggs!

  129. 136
    melissa says:

    pancakes = smile on my face (:

  130. 137
    Lauren F. says:

    Enchiladas on the sched again today!

  131. 138
    Paige C says:

    yogurt, fruit and granola for breakfast, lunch will be eaten in the car :/ but packed healthy snacks

  132. 139

    Today is my day to do lots if prep work for the coming week. It makes eating well so much more likely when it’s easy

  133. 140

    We’re grilling healthy fare for dinner tonight including a bunch of veggies :)

  134. 141
    Katie H. says:

    I prepared some snacks of PB&J sandwiches, carrot sticks and pretzels for our long hike at our state park today. Oh and lots of water!

  135. 142
    Amber Schumann says:

    Orange Thoery left me staaaaaaarving. So I caved and hit the In-n-out drive thru. But I practiced SOME self control and only order a burger protien style (no fries! Yay me!)

  136. 143
    Lauren S says:

    I did a little food prep today so I was able to enjoy a quick meal of baked tilapia, roasted sweet potato and chopped veggie salad with TJs light Cesar dressing.

  137. 144

    Frozen yogurt with peaches. A guilty pleasure :) soo good!

  138. 145

    Made the 4 ingredient quinoa salad and can’t wait to try it for lunch tomorrow! I was hesitant about putting the salsa in because I thought it would get soggy, but people love it so I’m sure it’ll be great :)

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