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Week 2 Meal Plan

Welcome to week 2 of the 2017 Winter Shape Up, which begins on Monday, February 6, 2017!

(Looking for the home base Winter Shape Up page? Click here – it has answers to any questions you might have about the challenge and links to all the weekly content!)

winter shape up 2017

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 (which I’m also in this year – we filmed them together in beautiful San Diego). Here on mine, I’ll be sharing the weekly nutrition-focused content, which will feature regular, gluten free, and vegan meal plans – as well as quick snack ideas and some make-ahead snack recipes.

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! :)

winter_shape_up_2017-with hashtag

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 (carbonated water with fruit in it is a nice sweet, fizzy alternative to soda – as is kombucha), 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.

WSU 2017 - meals

To download the week 2 meal plan, please click here.

If you have any problems downloading the meal plan or see any errors, please let me know! It also includes grocery lists (including vegan and gluten free variations).

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.

To download the simple snack ideas PDF, click here. Here are some make-ahead recipes to try out this week too:

This week’s featured sponsor is Vital Proteins!

Vital Proteins offers grass-fed collagen products, from easily dissolvable and tasteless powder, to vanilla coconut water peptides, gelatin, and greens. Collagen is the most abundant protein in the body and can greatly impact the health and vitality of your skin, hair, tendon, cartilage, bones and joints.

I actually started taking collagen myself daily back when I was training for the Marine Corps Marathon because my doctor recommended it as a helpful supplement for long distance runners! I usually have it in my morning tea – you can’t taste it.

vital proteins logo

From their website:

  • Several studies on collagen, which represents 90% of organic bone mass, suggest that orally administering collagen peptides may provide beneficial effects on bone metabolism, especially in the calcium-deficient condition such as osteopenia, without obvious undesirable effects.
  • Several studies show that a daily intake of 10g of collagen peptides for 4 to 24 weeks may increase bone mass density. Supplementation with 30 – 70 grams of collagen peptides per day showed a reduction of risk for injuries on muscle, tendons, and ligaments in athletes.

Vital Proteins is offering up a one month supply of collagen + a shaker bottle to one lucky Winter Shape Up participant!

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 the winner after the week is over and notify them directly by email. Good luck!

Comments

  1. 1

    YAY! I love getting the meal plans on Friday as I do my grocery shopping on Friday afternoons or Saturday mornings!

  2. 2
    Allison T. says

    Meal prepped chili for this week and then enjoyed an egg scramble with veggies this morning

  3. 3

    meal prepped yesterday and had a healthy weekend! avoided superbowl snacks

  4. 4

    Looking forward to week 2! meal prepping makes it so much easier too!

  5. 5

    I’ve seen so much about collagen and I’m so interested in trying it! I was successful in meal planning yesterday before the superbowl – makes my week so much easier :)

  6. 6

    The paleo pumpkin muffins look great!

  7. 7

    Loving this weeks meal plan! Just went to the store this afternoon and bought what I needed- meal prepping tonight!

  8. 8

    Meal planning is going great on the weekend and makes the crazy weekdays so much easier! I’m hearing so many good things about collagen and need to check it out myself!

  9. 9

    My husband and both enjoyed the sweet potato lentil chili for lunch. We added lean ground turkey to it and served with couscous and cauliflower rice. Great flavors!

  10. 11

    Made another’s blueberry bake from last week!

  11. 12

    Loved the smoothie this morning!

  12. 13

    Perfect microwaved oatmeal this morning and now a salad with baked chicken and hummus for lunch :)

  13. 14

    I’m with Kristen D. I also loved this morning’s smoothie. Gotta love an easy and tasty combo.

  14. 15
    Amber Schumann says

    Made an amazing replica of a Chipotle burrito bowl on the fly! Leftover carnitas with cilantro lime caulirice, guac and salsa! It was perfectly satisfying after a 3mi run and two rounds of WO #2!

  15. 16

    I am trying to eat healthy. Maybe I will make the 5min PB bars on your site! It is my due date today – no baby yet. Keeping busy = )

  16. 18

    In place of scrambled eggs, I enjoyed a hard boiled egg this morning along with a side of avocado slices.

    Feeling satisfied and fueled to start my day.

  17. 19

    Enjoying the plans!

  18. 20

    I have been trying to find a good unflavored protein – I’d love to try collagen!

  19. 21

    I am using the plans as a guideline to keep me on track. It’s a great reminder to eat clean – but to still eat balanced. I love that nothing is off limits. I don’t need to feel guilty eating carbs. I can love oatmeal again!!

  20. 23

    Eats have been really good this week! I have done a lot of scrambled eggs with spinach and salsa for dinner but hey – better then other options!

  21. 24

    I love Vital Proteins! I’ve been doing collegen for a little over a month and it helps me “pop” less. I always feel like I need to pop my fingers and when I take it, I pop less. It’s been great.

  22. 25

    Love vital proteins. I mix a scoop and a half of it into a cold pressed juice a few days a week to drink on the days I shower at the gym, so I can get some protein and carbs in me quick and still make it to work on time!

  23. 27

    I just started this based on your & gina’s advice, thanks.

  24. 28

    Vital proteins collagen smoothie with berries and kale this morning. Yum! Adding the pumpkin paleo muffins to my to do list. Looks delicious. Thanks, Anne!

  25. 29

    Haven’t been able to make the recipes for dinner yet due to food I already had that I’m trying to go through. Eating clean none the less. I’m looking forward to the recipes though. Exercise is going well so far.

  26. 30
    Amber Schumann says

    It is dumping rain outside so I’m taking a raincheck for WO #5. Not complaining thought because I’m sore from WO #2!! Enjoyed a Shrimp Louie salad for lunch and making a copycat version of Panera’s turkey chili for din-din :) If it’s still raining outside tomorrow, I thinking a baking day is in order for my daughter and I–paleo pumpkin muffins!

  27. 31
    Samantha D. says

    I got around to the Mexican Chicken Chili for this week instead of last week and it has been so awesome!

  28. 33

    I’m looking forward to the thai coconut soup and I’ve been curious to try collagen as I’ve been hearing a lot about it!

  29. 34

    Had a lovely steak dinner last night so I’m definitely looking forward to some kale and quinoa tonight to balance out last night’s heaviness.

  30. 37

    Thank you for the meal ideas! Loving the challenge!

  31. 38

    Scrambled eggs + avocado = <3

  32. 39

    I got a bad cold this week so my workouts have been derayled but I’m keeping things clean and easy on the food front. Somehow my appetite is still insane, heh. Yogurt with fruits and nuts was my best breakfast so far and I already made the fish with string beans (used monkfish instead of tilapia because it was a better price) – so good!!!

  33. 40

    I have the enchiladas in the oven! Can’t wait to see how they turn out, the texture of the “meat” seemed perfect!

  34. 42

    I did 10,000 steps yesterday which is the first time all year I’ve met that goal. I also made a delicious dinner of quinoa with fresh lemon juice, spinach chard another green sautéed in garlic, and chimichurri baked chicken. It was so good!

  35. 44

    I love the videos and that you post the meal plan so we can shop on the weekend.
    TY and Gina for this! ❤️ the SU’s!!

  36. 46

    The oatmeal was perfect given the weather outside today!

  37. 47

    Thankful for nourishing food this week

  38. 48

    I made the 5minutes PB bars today and planning on making the almond crusted tilapia later maybe with some salad or broccoli!

  39. 49

    I had the weirdest thrown together breakfast today, of whole wheat toast with Greek cream cheese, and two breakfast veggie patties. That’s what I get for not prepping last night! On the menu for lunch is leftover “cheesy” mushroom quinoa! I’m no vegan, but man do I love this recipe!

  40. 51

    Been doing great with eats all week! Splurged on a (delicious) cupcake last night for my stepmoms birthday. Totally worth it.

  41. 53

    Hot oatmeal for breakfast, my own take on a salmon burger for lunch and sooooo looking forward to the Thai Coconut Chicken Soup for dinner.

    Hot soup will be perfect for today’s snowy and chilly weather. And I’ll be preparing enough to have leftovers of soup in the coming days.

    Brrrrr The temperature dropped about 30 degrees, truly just overnight.

  42. 55

    The enchiladas were a hit! Even my veggie-wary husband was a fan :P Thanks Anne!

  43. 57
    Amber Schumann says

    Another rainy day in northern CA… Had some cabin fever with my 4yo, but she asked if she could go play at the kids club in our gym. Perfect! Completed Workout #5 thanks to her :)

  44. 58

    Today was a major snow day in Boston so I was stuck at home with the kids. The good news – more time for cooking! Avocado toast with an egg and bacon for breakfast, big chefs salad with lots of veggies for lunch and zucchini noodle lasagna for dinner. These weren’t on the meal plan but I feel good about lots of produce and protein in my meals today 😊

  45. 59

    Today was awesome! I ate well and even managed to go on a 3 mile walk outside since it was nearly 70° here. I feel good!

  46. 60

    Did a little yoga today! Got my VP in through my morning cofffee!

  47. 61

    I made the Sweet Potato Lentil Chili tonight with a few modifications. So yummy! Everyone here loved it!

  48. 63

    I can’t believe we’re coming to the end of week 2 already! I’ve been eating better and have noticed that my cravings for sweets are not as strong. I’m also noticing how I feel when I eat different foods. It’s nice to want healthy things.

  49. 65

    So thankful for meal prep this week

  50. 66

    I used some oyster sauce (instead of fish sauce) that I had on hand for the Thai Coconut Chicken Soup. What a delicious recipe. So glad to have leftovers on hand for today and possibly tomorrow.

    Already have a brunch date with friends set up for this weekend.

    Loving the WSU recipes and learning some new fitness moves to boot!

  51. 67

    Loving the recipes, it has been a busy week and meal prep has been important.

  52. 68

    I have to say (just realizing I know) our oven is broken (1.5 years old. wth) and I have meal prepped, crockpot planned and stove top cooked and still managed to avoid ordering out, eating junk! That’s a win in my book – we really depend on our oven.

  53. 70

    Meal planning on Sunday has been a huge help this week! Loved the Thai Chicken Soup!

  54. 72

    So in the mood for scrambled eggs this morning- and love having avocado with it!

  55. 73

    taking a much needed rest day to prepare for a tough 14 mile run tomorrow. Thinking of making one of your bar recipes as a pre-run fuel :)

  56. 77

    Been tired this week but still somewhat motivated to go to the gym. LOVE perfect microwave oatmeal (have for years) and looking forward to making enchiladas :) would really love to try collagen!

  57. 78

    These recipes are amazing, thank you!! Even my 9 year old likes them!

  58. 80

    Today’s an off day but I am loving the Paleo Pumpkin muffins! So good!

  59. 82
    Candace Young says

    Would love to try collagen so it would be amazing to win this! I am loving the meal plans; thai chicken soup has been my favorite so far!

  60. 83

    Baked a spaghetti squash last night, had that with tomato sauce and beef-less crumbles for lunch! Out to dinner tonight to celebrate Valentine’s day early

  61. 84

    This week’s plan has been great!

  62. 85

    I tried the green goddess Cobb salad at panera for lunch today and it’s delicious!

  63. 86

    I had soup and salad for lunch today and roasted butternut squash and broccoli with pasta for dinner. I love putting collagen in my coffee every morning!

  64. 87

    Cheesy mushroom quinoa for dinner tonight! I loved how it turned out, will definitely be adding it into the rotation.

  65. 89

    Had the Wild Blueberry Smoothie for breakfast this morning after my workout. Very filling! Also, had the Sweet Potato Lentil Chili for lunch. I love your recipes. I have the Nutrition for Runners that you did with Jason Fitzgerald and I love the recipes from there too.

  66. 91
    Amber Schumann says

    Metabolism must have finally started to catch up with the workouts, because I felt like a bottomless pit today! Snacked a lot, but made sure to make healthy choices. Completed Pure Strength with my mini me, and I’m sure sore!

  67. 93

    Your ideas for snacks have been fantastic!

  68. 94

    I’m ready for vegetables again! (Coming off the sick food diet).

  69. 95

    Meal prep today. Thanks Anne!

  70. 96

    Cottage cheese/banana pancakes for the win!

  71. 97

    Needed to take a rain check for my brunch plans. Sidelined by a stomach virus.

    Good news is that I’m already feeling better than I was this morning.

    Looking forward to getting back on board with the WSU recipes and fitness suggestions ASAP.

  72. 99

    Made the Walnut Mushroom Enchiladas just now. Wow! I’m shocked at how good they are. I’m from Texas and there’s no such thing as a healthy enchilada but these are guilt free! Thanks for the awesome recipes! I’m branching out.

  73. 101

    The popcorn snack is awesome I love the lime salted chips but this is much less “guilt” when I eat way too much

  74. 102

    That baked oatmeal recipe was delish!

  75. 103

    The baked oatmeal was super satisfying

  76. 104

    Feeling soooo much better today, after a siege with a stomach virus yesterday.

    I was up to making the Easy Baked Oatmeal, only I omitted the dried fruit. It was truly easy, truly tasty and well-tolerated by my recovering stomach.

    I froze the remainder in bar-like shapes.

  77. 105

    Today I got a bit off track with my eating. Nothing horrible but too much gluten. I will get back on it tomorrow. I have a sick child so that makes for a crazy day. I will eat leftover vegetarian enchilada for dinner. Yums!

  78. 106

    Kind of random week of eats, with a bit of a thrown off schedule. But still proud of myself for doing what I could. Looking forward to Valentines dinner (early) with my hubby tomorrow!

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