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Winter Shape Up: Week 2 Meal Plan

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Welcome to week 2 of the Winter Shape Up! (Looking for the home base Winter Shape Up page? Click here – it has the answers to any questions you might have about the challenge and links to all the weekly content, too!) I’ve been loving your comments/updates on the week 1 meal plan page and so excited to hear how you like this week’s meals!

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.

We’d love to hear how you guys are doing with this challenge! If you share updates or photos on social media, please include #WinterShapeUp and, if you have space, tag both myself (@fANNEtasticfood – follow me on Twitter, Facebook, and Instagram!) and Gina (@fitnessista) so we can see! :) You are also welcome to snag this graphic to put in your posts or on your blog sidebar, if you want!

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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, I didn’t include it 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. And lastly: for snack ideas – see the end of this page!

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WEEK 2

Monday, Feb 3 – Sunday, Feb 9

First things first – here are the grocery shopping lists:

Week 2 Standard Shopping List
Week 2 Gluten Free Shopping List
Week 2 Vegan Shopping List

The snack list PDF can be found at the bottom of this post. (It’s the same as last week, but I’ve included some new make-ahead snack recipe suggestion links.) Everyone go say a big thank you to my dietetic intern Jackie for putting the grocery lists together for us!

Day 1

Breakfast:

Perfect Microwave Banana Oatmeal 

  • Gluten free option: use gf certified oats
  • Vegan option: use a dairy-free alternative (soy, almond, coconut milk, etc.)
  • Add toppings as desired (be sure to incorporate some healthy fat like ground flaxseed, chia seeds, nuts, or other seeds!)

Lunch:

Quinoa Taco Salad (gluten free; vegan if omit cheese). Sides (fruit, veg, etc.) as desired!

Dinner:

Homemade Minestrone Soup (vegan)

  • Gluten free option: use gf pasta (I like quinoa pasta!)

Day 2

Breakfast:

Chocolate Cherry Espresso Smoothie (gluten free & vegan)

  • Consider adding protein powder, or enjoying with a piece of toast with nut butter

Lunch:

Leftover Homemade Minestrone Soup. Enjoy with sides (fruit, etc.) as desired.

Dinner:

Saucy Tomato & Artichoke Chicken (gluten free)

  • Vegan option: Use beans (cannellini or kidney beans would be good here) or tofu instead of chicken.

Day 3

Breakfast:

High Protein Oatmeal

  • Gluten free option: use gf certified oats
  • Vegan option: use a dairy-free alternative (soy, almond, coconut milk, etc.) and leave out the egg.
  • Add toppings as desired (be sure to incorporate some healthy fat like ground flaxseed, chia seeds, nuts, or other seeds!)

Lunch:

Leftover Quinoa Taco Salad (gluten free; vegan if omit cheese). Sides (fruit, veg, etc.) as desired!

Dinner:

Tempeh tacos (vegan, gf if you use gf tempeh)

  • Enjoy this taco mixture in a taco shell or atop greens. Don’t forget the guac & salsa!

Day 4

Breakfast:

Banana & Spinach Smoothie (gluten free) + toast with nut butter

  • Vegan option: use non-dairy milk (may want to add protein powder)

Lunch:

    Tuna salad with a healthy twist, served in a wrap or whole wheat pita, or atop salad with some leftover cooked grains. Enjoy with some fruit or veggies on the side, or some chips, if you’re feeling those instead. Remember – this is not a diet, so don’t deny yourself something you love if you really want it as a special treat. :)

    • Tip: add all sorts of veggies to your sandwiches/wraps to increase satiety. I love broccoli slaw and/or shredded carrots to add crunch, plus baby spinach!
    • Gluten free option: use a gf wrap or pita, or have atop salad and add some avocado in to make sure you’re getting enough calories.
    • Vegan option: use cannelini beans in place of the tuna, and mash together with the other ingredients. Throw some avocado in there too if you want.
    • For wraps and bread, I love the Ezekiel brand – their stuff is made from sprouted grains and legumes and it’s higher in protein/way less processed than most other products. Store frozen – they don’t last long if you leave them out since there are no preservatives.

Dinner:

Mexican stuffed sweet potatoes (gluten free)

  • Vegan option: use tempeh instead of chicken and omit goat cheese. Add avocado instead for some healthy fat!

Day 5

Breakfast:

Pumpkin Pie Oatmeal

  • Quick tip: make in the microwave instead – 2 minutes on high, then stir in the pumpkin at the end.
  • Gluten free option: use gf certified oats
  • Vegan option: use a dairy-free alternative (soy, almond, coconut milk, etc.)
  • Add toppings as desired (be sure to incorporate some healthy fat like ground flaxseed, chia seeds, nuts, or other seeds!)

Lunch:

Meal out on the town! Enjoy, and remember to eat intuitively and stop when you are feeling full. :)

  • Tip: pick something with a good mix of fiber (whole grains or fruit) + healthy fat (things like avocado, seeds, nuts, etc.) + protein (meat, beans, etc.).

Dinner:

“Cheesy” Coconut Sautéed Chickpeas and Kale (gluten free & vegan)

  • Serve atop a grain, if desired, or with a side of meat – up to you! 

Day 6 (Weekend!)

Note: for weekend days, I’ve just included brunch and dinner since I know many people tend to eat a late, larger breakfast/brunch and then just have some snacks between then and dinnertime. If you’re not a fan of this approach, feel free to repeat your favorite of the previous breakfast/lunch ideas instead!

Brunch:

Spiced Pumpkin Pancake (gluten free)

Dinner:

Butternut Squash & Turkey Chili (gluten free).

  • Vegan option: omit the turkey. The beans in the chili will provide enough protein, but if you want, you can use crumbled tempeh in place of the turkey for a similar texture.

Day 7 (Weekend!)

Brunch:

Meal out on the town! Enjoy, and remember to eat intuitively and stop when you are feeling full. :) Not in the mood to go out? This is your chance to get creative, or you can enjoy your egg casserole leftovers. 

Dinner:

Leftover Butternut Squash & Turkey Chili. Freeze the rest for later in an airtight container, if applicable!

Daily Snack Ideas

Choose a variety of these 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.

Here’s the downloadable PDF with some easy snack ideas/things to pick up at the grocery store (these are not necessarily included in the overall grocery list in most cases): Winter Shape Up Snack Ideas.

    Make-ahead snack recipes:

    Looking for the main Winter Shape Up page where you can find the introduction information and links to each week’s meal plans and workouts? Click here.

    Sponsors:

    Winter Shape Up sponsors

    Sponsors: White Plum | Sabra | Reebok | Cabot | Sizzlefish | Stonyfield | FitFluential

    This week’s featured sponsor is Cabot Creamery, maker’s of the World’s Best Cheddar and a personal favorite of mine, too! They are owned & operated by 1,200+ farm families throughout New York and New England, and they are happy to provide 5 lucky Winter Shape Up participants gift boxes of their award winning cheddars. Rich in calcium, Cabot’s Cheddars are a tasty (and lactose-free!) way to add a protein-packed punch to your Shape Up snacking routine. I highly recommend the Seriously Sharp variety, which is my favorite. :) Great with crackers or veggies!

    cabot_gift_box

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

    Comments

    1. 1

      Can’t wait for the quinoa salad!

    2. 2

      Yummmm!!! The Quinoa Taco Salad sounds do easy and delicious!!

    3. 3

      Things are great! Workouts and healthy eating are no problem.

    4. 4

      This food looks so good! Excited to try it!

    5. 5
      Heather Pohland says:

      Going well. I love cheese!

    6. 6

      Mmm this week definitely includes many of my favorite foods, can’t wait!

    7. 7

      Oooh, minestrone soup. Love.

    8. 8

      Taco salad looks delicious!

    9. 9

      i wanted to make everything at once and go ahead and “taste” test them all!!!!!

    10. 10

      I am new to your blog through the Winter Shape Up, and I am looking forward to trying some of these recipes this week. I’m not a great cook, but even I can do the tomato artichoke chicken. I am also looking forward to the tuna salad and the quinoa taco salad. Thanks for the recipes!

    11. 11

      So far, so good. I’m ready for week 2!

    12. 12

      Starting my day with some scrambled eggs and brown rice. Planning on some salad or a wrap for lunch. Dinner is at a friend’s, and I don’t know what she’ll make, but it’s usually something healthy. :)

    13. 13

      Started the morning off right with banana oatmeal. Yum!

    14. 14

      Breakfast today was greek yogurt with granola. The recipes for this week look amazing – can’t wait to try them!

    15. 15

      the quinoa taco salad sounds delish!

    16. 16

      Banana oats for breakfast and a salad for lunch. Still need to figure out dinner but I’m thinking of trying one of your fish recipes… I have some tilapia in the fridge!

    17. 17
      Allison Galassie says:

      Yummy!

    18. 18

      I love this week’s meal plan! I have almost everything already in my kitchen. Banana oats this morning were delish & I can’t wait to try to quinoa taco salad at lunch!

    19. 19

      Started this morning off with an egg burrito. Planning on making the Taco Quinoa Salad tonight!

    20. 20

      I’ve got several of these meals on my plan for the week along with a couple from last week that I never got around to making!

    21. 21

      I love this weeks meal plan! I basically already had a ton of the ingredients for these recipes so it made following them super easy!

    22. 22
      Michelle Rae says:

      Ready for Week 2! Really enjoying WSU, thanks for all your work to prepare this for us!!

    23. 23

      Week 1 is in the books. I’m ready to tackle week 2! I’m feeling inspired by your meal options.

    24. 24
      Keri Mason says:

      So excited for the quinoa salad!

    25. 25

      That quinoa taco salad is ALL of my favorite things!

    26. 26

      Yesterday I made a big bowl of the quinoa taco salad and the almond butter banana bars, so I had easy things for days when I need to grab n go. Excited to try both today!!

    27. 27

      This morning I had paleo bread with cashew butter and raw honey… great start to the day. Looking forward to tuna salad for lunch!

    28. 28

      I am a big fan of a lot of your recipes so I can not wait to try some new ones this week!

    29. 29

      The food looks so good! I’m going to be traveling so may not be able to make some of these this week, but will definitely be coming back to try some in the next weeks!

    30. 30

      I love the quinoa taco salad, I added jalapenos to make it a little spict :)

    31. 31

      Excited for the quinoa salad- yum! I’m enjoying your recipes!

    32. 32

      Snow day on Monday!!! Which means I get to eat what I want when I want which is awesome! Breakfast: Smoothie and oatmeal with pb and molasses. Lunch (to be) chili with ww pasta. Dinner… don’t know yet!! :)

    33. 33

      That butternut squash and turkey chili look amaze!

    34. 34

      Love the quinoa recipe! I am always trying to find new recipes with quinoa!

    35. 35

      Another day of banana oatmeal and 4 ingredient quinoa salad! yum!

    36. 36

      quinoa taco salad looks amazing!

    37. 37

      making quinoa taco salad tonight, cant wait!

    38. 38

      Spiced pumpkin pancake…yum! Thanks for another great meal plan!

    39. 39

      Making some of the carrot cake muffins tonight! Can’t wait to see how they turn out. I’ve been looking for more snack ideas that are healthy alternatives.

    40. 41
      Alexandra R says:

      Berry spinach smoothie for bfast and a delicious greek-ish salad (lettuce, hummus, goat cheese, kalamata olives and tomatoes) for lunch. Feeling better after splurging with super bowl snacks yesterday!

    41. 42
      Holly Miller says:

      Day 1 check in: Oatmeal were usual and just had a huge salad for lunch…to offset the wings from yesterday LOL

    42. 43
      Katie Hood says:

      I had the cheesy avocado tuna sandwich today on half of a whole wheat pita at lunch. It was so delicious! Thanks again for the yummy recipe and a new addition to my work lunch rotation. :)

    43. 44

      Just got back from the grocery store and looking forward to making the minestrone soup for tonight. Perfect for the cold and rainy weather in DC!

    44. 45
      Brittany Smith says:

      All of the meals last week were amazing and this week looks like it will be the same!! Thank you for this!!!

    45. 46

      Off to a good start with a great workout and pumpkin smoothie.

    46. 47
      Amber Schumann says:

      I didn’t have a chance to do ANY meal prep this weekend. I figured I’d whip something up this morning to bring to work for breakfast and lunch. My toddler had a different plan in mind–puking from 12:30am until 3:30am, then giving me a couple hours of snooze time before resuming again at 6:30am. SOOOO thankful that I still had Sweet potato lentil curry in the freezer!!!!!!!!!

    47. 49

      Excited to make some of your recipes….trying the paleo bread tonight! My little one with autism is paleo, so I love trying new recipes…I usually make against all grain’s sandwich bread, but I think she is getting tired of it….your meal plan looks amazing!

    48. 50

      Made the high protein oatmeal for breakfast this morning, yum!

    49. 51
      Amy Ramos says:

      I had the flour free pancake with a dollop of greek yogurt for breakfast this morning.

    50. 52

      Had a pumpkin protein muffin and Greek yogurt for breakfast, a big salad with barley, tuna fish, and hummus and falafel for lunch, dinner will be some type of fish and veggies or a salad. Snacks were trail mix and a protein shake

    51. 53

      I got really excited about the pumpkin oatmeal so I made it today for breakfast and it was wonderful! Also, making the chili tonight since its so cold here!

    52. 54

      Had egg tacos again – with black beans, jalapeños and onions, yummm!

    53. 55

      I’m going out of order with the meal. Had the chickpeas and kale tonight. I must admit I was skeptical, but it was delicious!

    54. 57

      Excited about the quinoa!

    55. 58

      New to you from WSU–lots of good looking stuff, though! I love quinoa.

    56. 59

      I’ve got some Mexican lasagna in the oven waiting to be DEVOURED!!!

    57. 60

      Waiting on my chickpeas to finish cooking right now so I can make the chickpeas and kale. No nutritional yeast though.

    58. 61

      Today and tomorrow I’m trying to use up some odds and ends from last week’s grocery order before diving into a few of this week’s recipes. I’ve loved everything so far!

    59. 62

      The minestrone soup was sooo good!

    60. 63

      Oatmeal~~ nom nom nom!

    61. 64

      Hooray for week 2!

    62. 65
      Christina C says:

      I didn’t get the stuff for it this week bit want to try the quinoa salad!

    63. 66

      pumpkin pie oatmeal, salad with chicken and salmon brown rice

    64. 67

      Minestrone soup for dinner. :)

    65. 68

      Had the quinoa salad for lunch and minestrone soup for dinner! Both so easy to make and tasty!

    66. 69

      Another great week of eats, Anne! I still have servings of stuff left over from last week, so I’m doing leftover “four ingredient quinoa salad” for lunches today and tomorrow. Tomorrow night I’ll make the minestrone soup. Yum!

    67. 70

      Enjoyed a flourless banana pancake and pumpkin chia pudding. Excited to make some pumpkin pancakes with the leftover pumpkin I have from last week!

    68. 71

      Jumping into the clean eats for the first time this week & super excited to try out some new food ideas. Had the quinoa salad (I added ground turkey) today & it was yum! I’m planning to make the chicken artichoke dish for the hubs tomorrow. Thanks for being a part of WSU!

    69. 72

      Someone brought in pastries & muffins to work yesterday…isn’t is always the way. Back on track today with banana oatmeal for breakfast and a big salad with lentils for lunch. Really looking forward to artichoke and chicken dinner. I <3 artichokes!

    70. 73

      I’m doing banana oatmeal for breakfast and the “cheesy” kale and chickpea salad for dinner! Looking forward to the new recipe tonight!!

    71. 74

      Finally tried the curry from last week last night–subbed Trader Joe’s already cooked lentils and added butternut squash cubes because that was in my fridge! Loving banana oatmeal–again :)

    72. 75

      Loving the different recipes. I adore variety.

    73. 76

      Had pumpkin oatmeal this morning, quinoa salad for lunch, and some tilapia with string beans for dinner. Perfect healthy day.

    74. 77

      Banana oatmeal for breakfast + blueberries and unsweetened coconut. Leftovers from dinner last night for lunch and out for an event for dinner! Good day of eats planned :)

    75. 78

      Getting my groceries for this week tonight, so yesterday was a day of leftovers. Today I threw some frozen fruit and almond milk together for a quick breakfast smoothie (mango, cherries, and peaches). Lunch is more leftover curry, and tonight I’ll be making the minestrone! Can’t wait!

    76. 79

      Good morning, Tuesday! Dinner last night: Sweet Potato cakes with roasted broccoli and some banana muffin taste testing :). Breakfast this morning: Smoothie, 2 eggs, muffin, and coffee. Lunch: Too spicy chili… stupid larger than life jalapeno… and left over sweet potato cakes. Dinner tonight? No idea! But I haven’t thawed anything… that could be a problem… hmmm.

    77. 80

      Made the corn flake encrusted chicken tenders for dinner last night (with leftovers for lunch)! So good and even fiance approved :)

    78. 81
      Allison Galassie says:

      Dinner last night was a bean soup I had left over and grapefruit for snack

    79. 82

      Banana oatmeal this morning! Making your no-bake PB granola bars + paleo bread tonight, to have available for snacks!

    80. 83

      Yum! Loved the smoothie this morning. Didn’t think I would because I love my morning oatmeal. So glad I got out of my comfort food zone for this!

    81. 84

      I made that butternut squash chili for the week instead of minestrone… yum yum yum!

    82. 85
      KRISTIN RAVEL says:

      Mixed up the schedule a bit because I still need to go grocery shopping, but I had the soup for dinner yesterday, and the berry smoothie today (used instant coffee since I don’t have an expresso machine). Can’t wait to try Artichoke Chicken tonight!

    83. 86

      Quinoa Taco Salad for lunch yesterday! wonderful This will stay in my rotation of recipes for sure! Thank you

    84. 87

      I bought all the ingredients for the Quinoa taco salad and ingredients for the oatmeal and have been so busy I havent been able to put it together :( A little upset about that. I’m hoping tonight i’ll be able to get it whipped up though. I’ve still been feeling a lot better about my non-snacking throughout the afternoon though and ate a light lunch Sunday so that I could eat the delicious superbowl snacks!

    85. 88

      So excited to try the taco quinoa salad! So far, I’m loving this challenge!

    86. 89

      Work outs and eating have been going great the past week and a half but I begin a three week business trip on Friday so it is going to be tough!

    87. 90

      Love these recipes, I combine the vegan and gluten free, works like a charm! I’m ravenous from training and these recipes hit.the.spot so I can perform my best, hit my macros, and not be so hungry I eat crap.

    88. 91

      Loved the choc cherry smoothie this am! I added strawberries too :)

    89. 92

      I’m moving this week and it’ll be nice to not have to think about what I’ll be eating on tops of everything else!

    90. 93

      Started my clean eating today. (was out of town yesterday). I’m also trying to add more flaxseed and chia seeds to my diet. Here’s to a week of real foods! :)

    91. 94

      checking in for day 2! I am excited to head to the gym in a bit and try Workout 2 :) Those tabatas look killer! I started today off right with a banana protein pancake. On the dinner menu for me is a Kale, Lentil Asparagus sauté :)

    92. 95
      Allison D. says:

      Had the egg/banana pancake today with peanut butter and cherries on top. So good and still satisfied 4 hours later.

    93. 96

      The carrot cake muffins are phenomenal!!! Yummy! Gets me my dessert fix but I don’t feel so bad doing so….

    94. 97

      THANK YOU FOR BRINGING IN THE PUMPKIN!!!

    95. 98
      Shelley L says:

      Tried out your high protein oats this morning and they were great! I was honestly hesitant to take the first bite – eggs in oatmeal?! But was pleasantly surprised with the taste and texture. Held me over a lot longer than regular oats too.

    96. 99

      Got a bout of food poisoning in the middle of the night from my dining hall dinner last night so today has been very light…. A pumpkin banana muffin with peanut butter this morning and oatmeal and a mashed banana and peanut butter and chia seeds for lunch plus some dry cereal

    97. 100

      Had a great run this morning of almost 6 miles. Glad I did it even though I wasn’t feeling it. Had a healthy breakfast and lunch.

    98. 101

      YUMMMM quinoa taco salad was so so good! the avocado really made it

    99. 102

      Breakfast was my own version of pumpkin oats made with a homemade spiced pumpkin puree and steel cut oats. Lunch was a bowl of farro with mixed veggies and seared seitan.

    100. 103

      I have to say things are going great with the Winter Shape Up. I have been a blog reader of yours for several years and have enjoyed many of your recipes but having the meal plan laid out for me helps so much in preparing ahead of time and not having to think each night what I am going to make. Thank you so much for the hard work you have put into this. After WSU is over I hope to take what I have learned and continue to meal plan for each week. Being single I have to cut in half a lot of the recipes or eat tons of leftovers but usually works out for me :)

      • 104

        Thank you, Kate, for reading! I’m so glad to hear you’re enjoying the WSU and finding it helpful! Gina also does a Summer Shape Up and there’s already talk about me continuing on for that one, too. :)

    101. 105

      the smoothie today was great and I’m making the saucy chicken tonight!

    102. 106

      I’m making the minestrone soup for tonight. Looks delicious.

    103. 107
      Amy Ramos says:

      I had oatmeal this morning. For my lunch had the healthy tuna salad with a twist and some soup (it is cold here in CA…hahahaha).
      Tonight is a school night so dinner will be the 4 ingredient quinoa salad on a bed of spinach leaves.

    104. 108

      Made a double batch of the banana-egg pancakes. Delicious and portable!

    105. 109

      Had a minor slip up with some Rice Krispie Treats but it could’ve been worse!

    106. 110

      Making last weeks sweet potato curry, yummm!

    107. 111

      Enjoyed your black bean, feta, and quinoa salad along with roasted Brussel sprouts and a grilled chicken breast for tonight’s supper. Yum!

    108. 112

      Turning chickpeas into burgers today.

    109. 113

      I’ve been eating microwave banana oats for a few years now and they never get old!

    110. 114

      I made the Zesty, Lemon Zucchini muffins tonight. They smell amazing. I also made the chocolate smoothie yesterday but substituted strawberries for the cherries. It was lovely!

    111. 115
      Tanesia Hale-Jones says:

      The smoothie was delicious. I don’t drink coffee/espresso, so I substituted chocolate protein powder! So tasty!

    112. 116

      Chocolate cherry smoothies are one of my favorite treats and the addition of espresso was so good. Great idea! It was a great cool down after the sweaty week 2 workout.

    113. 117
      Christina C says:

      I need to try that smoothie!

    114. 118

      wheat toast almond butter banana, minetrone soup, chicken & brown rice

    115. 119

      Not my most stellar of food days with travel today, but in a funny coincidence, I managed to find some veggie minestrone soup to eat for dinner and managed to talk myself out of going for the free popcorn after dinner because I knew I was just tired, not truly hungry. Now bed so I can get up for a workout in the morning!

    116. 120

      In a bit of a rut when it comes to eating lately…back on track starting tomorrow!!

    117. 121

      I finally made it to the grocery store tonight, and prepped the quinoa taco salad for tomorrow’s lunch. It looks so delicious!

    118. 122

      Banana oatmeal for breakfast, leftover soup for lunch and veggie stirfry for dinner on this snowy day!

    119. 123

      Tonight I made a taco salad with ground chicken breast, lettuce, tomatoes, salsa, greek yogurt and guac. So good!

    120. 124

      I attempted the chicken artichoke dish tonight. I say attempted b/c I forgot to grab tomatoes at the store (doh!) I had my artichokes & mushrooms though so it still turned out ok but think the tomatoes would have made it better. Oh well, there’s always a next time! I’m loving all the new recipe ideas & my hubs is loving that I’ve been offering to cook!

    121. 125

      I just started the WSU today, well tonight, starting with minestrone for dinner. I liked it a lot! I like that you’re using leftovers for lunches in the plan because it cuts down on costs. Thanks!

    122. 126

      love some of the ideas you posted! i just might have to make a batch of the chocolate quinoa bars!

    123. 127
      Amber Schumann says:

      Microwave banana oatmeal (w/ coconut and almonds) and leftover cornflake crusted chicken sometime in between then and now. And unfortunately that’s all I’ve been able to eat. Taking care of the sick munchkin still…and we stayed upstairs in mommy & daddy’s bed ALL DAY! Now that she’s finally sleeping, it’s time for me to catch up on work!

    124. 128

      I had some cherries in my breakfast, spaghetti squash with veggies and chicken for lunch, and I bought carne asada (to put over spaghetti squash) from a local butcher!

    125. 129

      Ran out of oats for high protein oatmeal this morning but really enjoyed the Saucy chicken last night! I made extra to have for lunch today : )

    126. 130
      Holly Miller says:

      Day 3 Check in- kept breakfast light this morning, 1/2 banana, 1/3 P28 wrap, and pb! Yumm

    127. 131

      Minestrone soup last night was delicious! Glad I have lots of leftovers.

    128. 132

      Protein shake this morning after workout 2!

    129. 133
      Allison D. says:

      Another banana/egg pancake this morning. Cannot believe how yummy and easy it is.

    130. 135

      Wednesday update: Dinner last night was lamb pitas with lettuce and cucumber and sweet potato fries. Pretty yummy! Breakfast today: Smoothie, roasted potatoes, homemade muffin. Lunch today: Chili and Salad. Dinner tonight: Mexican Lasagna!!

    131. 136

      I made your no bake PB granola bars last night for snacks…holy so good! And too easy!

    132. 137

      Had IowaGirlEats kale & bacon frittata for breakfast this morning! I usually make this recipe at least once every two weeks for a quick grab and reheat breakfast.

    133. 141
      Allison Galassie says:

      Made a cherry protein shake last night and it was awesome

    134. 142

      mmm satisfying oatmeal for breakfast :)

    135. 143

      Instead of pumpkin pie oatmeal, I added a small dollop of peanut butter to my oatmeal this morning……Yum! I’m always craving peanut butter.

    136. 144

      Not my cleanest breakfast but I was in the mood for pizza so I had it!

    137. 145

      Got in a great 6 mile run this morning.

    138. 146

      oh my gosh i made DELICIOUS apple cinnamon protein pancakes this morning :) looking forward to making your minestrone soup soon!

    139. 147

      I did the cheesy kale and chickpea salad last night (keeping that recipe for sure!) and am doing the 4 ingredient quinoa salad for lunch today. I never really have time for a true dinner on Wednesday nights so I usually settle for a snack like a Larabar and a piece of fruit. I should plan a little better and pack dinner for myself when I pack my lunch!

    140. 148

      Strep throat is causing very few things to sound appetizing but I think your minestrone will be exactly what I need.

    141. 149

      last bowl of curry! will try the cheezy kale chickpeas tonight!

    142. 150

      Cheezy kale and chickpeas last night for dinner! Delicious!

    143. 151

      Microwaved banana oats this morning topped with blueberries and unsweetened coconut. Super colorful veggie packed salad for lunch. Trying to figure out how to use up some green beans in your tempeh tacos for dinner before I go out of town… could get interesting!

    144. 153

      Loved the taco salad!

    145. 154
      Barbara G says:

      Looking forward to tasting tempeh. Still enjoying leftovers of minestrone soup. Perfect for this snowy and icy day as a post-shoveling warm-up!

    146. 155

      So week 2 is going really well as far is food is concerned! Still loving the banana oatmeal and its so easy to make and prepare. Changing it up by also make an egg sandwhich with avocado and whole wheat english muffin! Made the Minestrone veggie soup and love it just as much as the other times I have made it. So much leftover though, will have to pick up some freezer bags to use Anne’s freezing trick :) Making the quinoa mexican salad for lunch today and probably leftovers for the next few days then lol!

    147. 156

      Loving banana oatmeal!

    148. 157

      I made the minestrone soup last night and I’m having it again for lunch today.

    149. 158

      Yum! Yum! Yum! Made the Mexican Lasagna a few nights ago and then made the quinoa taco salad last night (and for lunch today!). Both have been fantastic!!

    150. 159

      I tried last week’s tuna salad tonight. It was pretty good. My 7-year-old daughter couldn’t get enough! She LOVED it!

    151. 160

      The artichoke chicken was delicious tonight!! Excited for tacos tomorrow!!

    152. 161

      Made the oatmeal for breakfast, lunch was seafood salad from the fresh market and carrots and hummus and dinner was a big salad with tuna fish barley and avocado

    153. 162

      checking in. Made the quinoa taco salad today. Yummy! Making taco meat to go along with it for dinner (and for the kids). I made the minestrone soup yesterday and it was delicious. Thanks

    154. 163

      I made a simple egg and avocado salad tonight for dinner!

    155. 164

      the high protein oatmeal had me stuffed till lunch! the hubby surprised me with dinner tonight so may have to switch the meals around!

    156. 165

      Two meal winners this week: saucy artichoke chicken & turkey butternut squash chili! I’m loving others but my husband is loving these dinners & they’re so easy to throw together – crucial since I’m battling a cold this week.

    157. 166
      Christina C says:

      Made a healthy vegetable stir fry with brown rice but need to work on healthier snacking!

    158. 167

      I made the smoothie with strawberries instead of cherries and some of my boyfriend’s brewed coffee instead of espresso–still delicious! Leftover minestrone for lunch and saucy chicken with brown rice for dinner. All good and all pleased the boyfriend as well! Oh, extras included a little wheat french bread with my soup, three saltines with a Laughing Cow Light wedge, and a tall nonfat hot chocolate at Starbucks.

    159. 168
      KRISTIN RAVEL says:

      Loved the protein oatmeal! Never thought to put eggs in there.

    160. 169

      Kind of obsessed with the banana oatmeal.

    161. 170

      More chickpeas today!

    162. 171
      Amber Schumann says:

      On the menu today: ice chips and applesauce. The munchkin and I are still battling a stomach virus. Ugh :(

    163. 172
      Tanesia Hale-Jones says:

      Just finished prepping my tuna for tomorrow! Thank you for another wonderful day of healthy food inspiration!

    164. 173

      Getting ready to go for my run.

    165. 174
      Holly Miller says:

      Day 4 check in: had my microwave oatmeal this morning and a nice big salad planned for lunch today! Woot!

    166. 175

      Thursday Check in: Dinner last night dairy free Mexican Lasagna! It was so good and easy! Breakfast this morning: same as yesterday. Lunch: Left over mexican lasagna over lettuce! Dinner: Black eye pea cakes with greens.

    167. 176

      Banana oatmeal…still perfect! Have a bunch of snacky events today–will keep it on the light side and snack on yogurt myself.

    168. 177

      Thursday Check-in- Enjoyed a chia pudding this morning. Surprisingly it was really filling. For Lunch turkey and avocado wrapped in lettuce and dinner is out on the town… #willpower.

    169. 178

      Finally got to make the Quinoa Taco Salad last night for my lunches. I took a little taste and MY GOODNESS I cannot wait to have it for lunch. I love taco salads so I feel like this is going to be a regular occurrence from now on! I still havent gotten to make the banana oatmeal but I’m hoping that if I don’t try it tomorrow I’ll have it Saturday.

    170. 179

      The quinoa taco salad is yum! Total win over here!

    171. 180

      Avocado in my canned tuna is the new best thing in my life! I’m weird about yogurt in tuna….too much of the yogurt twang. But avocado tastes like it’s bad for you but it isn’t!!

    172. 181

      Quinoa toast with almond butter, chix brown rice

    173. 182
      Michelle Rae says:

      It’s freeeeezing here! So today I will make minestrone soup!!

    174. 183
      Allison Galassie says:

      I really need to stop ignoring my need to buy rolled oats

    175. 184

      I made the cheesy chick peas with kale last night. I added a bunch of extra kale because I really love vegetables. It was fabulous. Thanks for sharing the recipe!

    176. 185

      mmmm might have mexican sweet potato for supper :)

    177. 186

      Checking in for the day. SOO hard to eat well when you’re feeling sick. Dropped the ball this week for the most part but I am dying to try the cheesy chickpeas & kale. Hopefully my stomach will be up for i & I can try it tonight.

    178. 187

      I’m apparently just eating the minestrone soup this entire week…packed it for lunch again today!

    179. 188

      Was running late for work today so had a light breakfast of coconut Chobani and 2 clementines when I got to the office. Planning on making the mexican lasagna for dinner tonight!

    180. 189

      Opted for a hefty bowl of overnight oats this morning with lots of berries, flax, chia, and some pomegranate arils to top it off! Definitely needed that for fuel after doing WO2 again this morning :)

    181. 190

      I can’t stop eating the high-protein oatmeal with peanut butter on it for breakfast! add a few raisins and its delicious!

    182. 191

      I made Zesty Lemon Zucchine muffins for breakfast! they are wonderful!

    183. 192

      Looking forward to tuna salad for lunch but I’m subbing sardines cuz I’m feeling it today!!

    184. 193
      Amy Ramos says:

      It is a cold and rainy day here so soup is on the menu tonight!

    185. 194

      Good day of travel eats so far. Asked for hot water on the first flight and made Love Grown apple cinnamon hot oats for breakfast (plus a banana) and I found a kale smoothie and a kale salad in the Atlanta airport for lunch!

    186. 195
      Barbara G says:

      I just had healthy tuna salad on Ezekiel bread. What a hearty bread! Very delicious!

    187. 196

      Eating some delicious quinoa taco salad for lunch and really excited for tacos for dinner! It’s a taco kind of day :)

    188. 197

      Recovering from a 24 hour flu so haven’t stuck to the meal plan the past couple days but trying to stay hydrated with lots of H20!

    189. 198

      my mexican stuffed potato turned into steak and potatoes with steamed veggies…the hubs said he had to have steak! but it was still yummy!

    190. 199

      Been loving the banana oatmeal this week! Sweet (rather than savory) breakfasts are definitely my thing!

    191. 200

      I have loved the meals this week! Especially the taco quinoa salad! So simple but so good!

    192. 201

      So cold out this week! Had more oatmeal today for breakfast and Greek yogurt with granola, dinner was a big salad- a bed of greens with cooked barley, sautéed Brussels sprouts, sweet potato wedges, avocado and topped with some seafood salad. Free pink berry for national frozen yogurt day happens today too

    193. 202
      Christina C says:

      Ate tons of vegetables today!

    194. 203

      It’s been a great week food wise! I tend to get stuck in a rut, but I’ve tried several new things on your plan, and it’s been a nice change! I did the high protein oatmeal this morning, and it was a definite keeper!

    195. 204

      just packed my lunch for tomorrow :D enjoyed some leftover homemade minestrone tonight (my recipe!)

    196. 205

      Snacking on popcorn today. Air popped

    197. 206

      Mexican Stuffed Sweet Potatoes, here I come!

    198. 207

      Hi Annie – checking in!
      I weighted myself today and I gained 3 pounds in a few days. I know it’s not all about the number on the scale, but do you have any idea why?? I ate tons of salty food yesterday…can this be a reason?

      • 208

        I’m sorry, but I really can’t say without knowing more about your lifestyle/eats. It’s pretty much impossible to gain 3 real pounds in a few days, though. Probably just water weight or standard fluctuations. I recommend ditching the scale and going by how you feel/how your clothes fit!

    199. 209

      I’m so excited for my lunch out on town today! Love that I have been following this plan all week and packing my lunch, which is great for my wallet. Now I can eat out and still be within my weekly budget. Also, I am going to use my Groupon APP for a Groupon NOW deal…extra savings $$$

    200. 210

      I just finished Gina’s workout and am about to go make the breakfast burrito!

    201. 211
      Holly Miller says:

      Day 5 check in: just had a P28 wrap wth PB and half banana. Kept breakfast light this morning :)

    202. 212

      Such a great morning for oatmeal

    203. 213

      TGIF!! Starting my day with a flour free banana and egg pancake. So fluffy and tasty. Thanks for the great recipe.

    204. 214

      banana oatmeal AGAIN for breakfast. cant get enough!

    205. 215

      Things are going great! Got in a great workout and had my pumpkin smoothie.

    206. 216

      I love chia pudding! with a little protein powder, it’s a great protein boost after a tough strength workout!

    207. 217

      I actually got to have dinner with my husband last night (usually our schedules don’t mesh) and it made it so much easier to eat a real meal instead of snacking!

    208. 218

      Banana egg pancake for breakfast! YUM

    209. 219

      I can’t stop eating the mashed banana oatmeal for breakfast and the hummus spinach wrap for lunch (used buffalo hummus today). I’ve been trying all of the various dinners and loving each one. I’ve made the sweet potato curry twice and plan to make the butternut squash and turkey chili tonight. :)

    210. 220

      Checking in this morning–I have been having a snack attack around 3pm every day, and have been experimenting with different tactics to no avail (tea, walk, fruit, protein). Yesterday, though, I got up out of my cube with my laptop and went and stood up at a table by the windows in our office, and it was amazing! I loved standing up for the last hour of the day, and just being outside my cube helped distract me enough to keep me from snacking :) hoping to try it out again today.

    211. 222
      Allison C Galassie says:

      Realized I am getting bored with my own lunches, so going to transition to these

    212. 223

      Going to be a random day of eats while I’m out of town for my friends wedding but I started the day with banana oats. Brought a plain packet of instant oats and a banana with me from home!

    213. 224

      Leftovers for lunch! As for dinner, I am thinking of doing something from various countries to celebrate the opening ceremonies of the Olympics.

    214. 225
      Amber Schumann says:

      A fresh start today after a bad week of the stomach flu! I held down a Chocolate Almond Espresso Fudge Ball, and feel great so far! Ready to finally attempt Workout#2 this afternoon during my lunch hour!

      P.S. I also logged a 4 mile run last night. It felt SO GOOD to finally be able to exercise again. Seriously…like a caged animal finally set free. It feels so rewarding to go from dreading a workout to NEEDING it!!!

    215. 227

      Recovering from a cold – chicken and wild rice soup it is :)

    216. 228

      Still working through leftovers of minestrone soup for lunch and taco meat/quinoa salad & kale for dinner.

    217. 229

      still going strong with the oatmeal! really shooting for cheesy kale tonight

    218. 230

      Sardines were really good in place of tuna in my lunch yesterday!!

    219. 231

      Friday check in! Breakfast: smoothie with chia seeds! Lunch: Mexican lasagna Dinner: Sloppy joes with potatoes. *No pb yesterday!!! Hurray! I’m not trying to say pb is bad, but I eat it by the half jar at a time which is not good….

    220. 232

      Checkin’ in. I had the high protein oatmeal to warm up today (-17 here!!) and I sooo loved it!

    221. 233
      Allison D. says:

      Oatmeal here.

    222. 234

      Started today with a tasty slice of broccoli quiche.

    223. 235

      I made the cornflake encrusted chicken last night for dinner…YUM! The husband was very intrigued when he saw me crushing corn flakes and spices. lol. He ended up loving it with a side of roasted carrots & sweet potato “fries” (baked in the oven w/some organic EVOO, salt, & pepper), and we each took leftovers for lunch today. Had that and am having my afternoon snack of roasted chickpeas. Thank you for breaking up my eating rut, Anne! :)

    224. 237

      Made the chia pudding from last week for breakfast. It is amazing with some cocoa! And quinoa taco salad leftovers for lunch!

    225. 238
      Michelle Rae says:

      Made a HUGE pot of minestrone soup last night, so yummy! Enough leftovers for a few days plus a container in the freezer! This recipe will definitely be in rotation for the freezing winter months!

    226. 239

      oatmeal with almond butter, minestrone soup

    227. 240

      Always looking for more smoothie combos. Thanks for the new ideas.

    228. 241

      Ate a few too many brownies that I made last night but atleast I made them with greek yogurt and not oil, also had a new flavor of greek yogurt today- red velvet with musili on top and grapes, and a big salad for lunch with a sweet potato and barley and brussel sprouts

    229. 242
      Christina C says:

      Banana oats this morning!

    230. 243

      Still loving the banana oatmeal! I’m craving these sweet breakfasts at night too!

    231. 244

      I had a protein pancake for breakfast, broc slaw & chicken for lunch, and cauliflower pizza for dinner. I saved my meal out for tomorrow!

    232. 245

      I love weekends. Time for a nice brunch and lots of snacks in between! Going to brunch with my running group this morning! Have a great Saturday everyone!

    233. 246

      made an omelet with some broccoli, onions, and peppers for breakfasst

    234. 247

      Scrambled eggs, Van’s blueberry waffle and bacon for breakfast after completing workout #2!

    235. 248

      Yay for Saturday. Started with greek yogurt, blueberries and granola. Japanese style curry for lunch in a bit.

    236. 249

      Another random day of eats for my friends wedding but started the day with a veggie filled omelet!

    237. 250

      Dinner last night: Panera half a turkey sammie, cup of soup and some fries (from the hubs dinner spot choice). Breakfast today: Smoothie, toast, potatoes. Lunch today (Sat.): Probably left over Mexican Lasagna… this will be the end of it. Dinner: Sloppy Joes with sweet potato and regular potato home made oven baked fries!

    238. 251

      Saturday, smoothie time!

    239. 252

      Spiced pumpkin pancake was yummy!

    240. 253

      omg the cheezy kale! can’t wait to see what you have in store for next week!

    241. 254

      oatmeal,minestrone, mexican lasagna

    242. 255
      Amber Schumann says:

      The munchkin and I shared a microwave oatmeal pumpkin cookie this morning. Yummy and so filling!

    243. 256
      Allison Galassie says:

      Made a protein key lime pie smoothie for brunch today!

    244. 257

      I’m making muffins tonight

    245. 258

      Made a friend and I pumpkin protein pancakes today for brunch with fruit, and dinner was a big salad with tons of veggies and salmon and sweet potatos

    246. 259

      I had a mexican sweet potato for dinner. Looking forward to checking out next week’s plan!

    247. 260

      Hola! Went out to dinner to tonight with the parents… had a delicious dish of seared tuna and scallops with a glass of malbec. Perfection after my 3rd stint at workout #2 and a 18 mile bike ride this afternoon. Feeling blessed to have such a great day.

    248. 262

      I had peanut butter with a banana after my workout today. For dinner I had spinach lasgana rolls made with whole wheat lasagna noodles. Also had a large salad on the side. I just had some banana soft serve as a snack.

    249. 263
      Christina C says:

      More banana oats this morning Before my run!

    250. 264

      I’ll be having high protein oatmeal this morning and probably a kale/chickpea salad. I ran out of nutritional yeast, but I should be able to find some other ways to make it tasty!

    251. 265

      Last day of traveling! Veggie omelette for breakfast. Hoping to find a healthy dinner option in the airport again like I did on Thursday!

    252. 266

      Made the chili and love it

    253. 267
      Debbie R. says:

      Egg burrito for breakfast and meal prep for week 3 today!

    254. 268

      I love the healthy on the sweeter side breakfasts in this plan! That’s usually what I gravitate towards, but I know I can feel good about the choices I am making!

    255. 269

      Sunday eats (planned): Breakfast: Smoothie, workout, then toast and roasted potatoes. Lunch: no idea, maybe pb and j with some Eat Your Veggies chips. Dinner: At the parents!

    256. 270

      Sunday is my rest day. I earned it though. Worked hard all week.

    257. 272

      cant wait for week 3! plans working well so far

    258. 273
      Katie Hood says:

      Hey Anne! Just checking in with my eats. I ground some flaxseed last night to use in recipes. I’m planning to have protein pancakes with fruit for brunch today and then trying out the Mexican lasagna recipe you put on the list for an early dinner tonight. I’m excited to try both! Thank you for your hard work!

    259. 274

      Still loving the high protein oatmeal for my post workout snack. Makes me feel full without feeling stuffed. Keep the recipes comin’ :)

    260. 275

      Going strong! Looking forward to week 3!

    261. 276

      Looking forward to week 3!

    262. 277

      Enjoying this

    263. 278

      Today has been a wonderful lazy Sunday – does it have to end?! Not sure what dinner will end up being but lunch was a roasted veggie cubano sandwich. So good.

    264. 279
      Christina C says:

      More banana oats today!

    265. 280

      I’m making a big patch of protein pancakes to have on hand for the week. Making turkey meatloaf and sweet potatoes for dinner.

    266. 281

      protein muffin,minestrone,chicken mashed sweet potatoes

    267. 282

      Just checking in for the last day of week 2! I completed an 8 mile run today, but it wasn’t pretty…at around mile 4 I started to have pain on the outside of my left foot, and it got progressively worse as I trudged along. I am practicing RICE for the rest of the day, but I am worried the injury may be serious :/ I am hoping that it is just tendonitis and not a stress fracture. Anyone else experience this while running? The pain seems to be right around my 5th metatarsal…

    268. 283

      Went a little wild with food last night at a party! Ready to get back on track this week!

    269. 284

      Loving some new food ideas

    270. 285

      Loving the flour free pancakes. They are prefect for my sweet tooth craving too!

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