Summer Shape Up Week 3 Meal Plan + Grocery Lists

Welcome to week 3 of the Summer Shape Up – June 30 – July 6, 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.


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.


To download the week 3 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). 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.

I’ve shared some really easy and quick snack ideas in the week 1 and 2 meal plans, so feel free to repeat your favorite of those, and share some of your new favorite creations in the comments, too! Here are some new make-ahead recipes to try out this week:

Want some ideas to bring to your 4th of July BBQs this week? These are winners:

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 Chex Gluten-free Oatmeal! Their products contain no artificial flavors, colors, or preservatives, and the packaged oatmeal has less than 5 ingredients total. Nice! The GF original oats are great for baking and use in savory recipes, too. Oats are naturally gluten free but often contaminated in processing, so I always note on my GF recipes involving oats that if you need the recipe to remain GF, you should get GF certified oats. Well, Chex has them! :) I included a fun overnight oatmeal recipe using their GF oats (the plain packets) in the meal plan this week – enjoy!

Chex GF Oatmeal is offering one lucky Summer Shape Up participant a $75 GF Chex Oatmeal prize pack. Contents include:

  • 2 cases Chex GF Oatmeal Plain
  • 1 case Chex GF Oatmeal Variety Pack
  • 1 Love Oatmeal spoon (SO adorable, right?!)

Comment below up to once per day (starting on Monday, June 30) 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!


  1. 1
    Kerri Murphy says:

    So far, so good! Hard to limit the snacking with 4 kiddos out of school and with marathon training, but I am focusing on eating when I am hungry and not eating when I am distracted. (And no eating standing up…something hard to not do when you are a momma!) Trying the quinoa dark chocolate bars today!

  2. 2
    Kara H. says:

    Made the quinoa deconstructed burritos for lunch this week and the lemon/orange chicken last night for the family. It was a hit!! I’ve been putting on some summer pounds this past week so I’m motivated to stay focused on my eats this week.

  3. 3

    Chickpea tortilla breakfast burrito this morning with cilantro, black beans, eggs. I could stand to decrease my cheese intake I think… But why is it so delicious??? Making up for it by roasting some broccoli tonight.

  4. 4
    Katie H. says:

    Oatmeal with berries and PB to start the day off.

  5. 5
    Ashley V says:

    I had a great smoothie for breakfast made with some coconut water!

  6. 6
    Colleen C says:

    I made the curried chickpea salad for lunch yesterday and having some leftovers for lunch today.

  7. 7

    Lunch plan is a slice if homemade spinach quiche and a big salad to go with it.

  8. 8
    Samantha says:

    Dinner choices the past few nights have been rough. I hope I can stick with the meal plan for at least 3 days in a row- my body needs some serious veggie TLC.

  9. 9

    I cooked extra quinoa this weekend to use for lunch today :)

  10. 10

    I love the chocolate banana cherry espresso smoothie so much I had it again today for breakfast! For lunch I had a hummus wrap with artichoke kalamata hummus,veggies, a little feta and hot peppers. It was sooo yummy and hit the spot. Thanks, Anne!

  11. 11
    Lauren S says:

    My husband picked up Subway for lunch and I chose to make my veggie sandwich a salad with avocado, ALL the veggies and oil & vinegar as my dressing.

  12. 12
    Marissa says:

    Just had a chickpea/sweet potato burger for lunch!

  13. 13

    LOVED the overnight oatmeal!!!! Also the hummus wrap was a great simple idea! Can’t believe I haven’t thought about it before…

  14. 14
    Sassypants says:

    My sister-in-law’s baby shower bbq tried to sabotage my shape-up program. Luckily, I stayed on track. Today was a tropical smoothie for breakfast and a power meal bowl for lunch (salad with beans, seeds, and tomatillo avocado dressing).

  15. 15
    melissa says:

    i didn’t know they had gf oats!!!! awesome (:

  16. 16

    Peach almond overnight oatmeal for breakfast. Obsessed! I love that I can enjoy my oats in the summertime! Balsamic chicken for supper. Yup, I’m winning today :)

  17. 17

    Tried deviled eggs tonight.

  18. 18
    Lauren f. says:

    Made sweet potato enchiladas again got the week!

  19. 19
    melissa says:

    loving the oatmeal (:

  20. 20
    Allison T. says:

    LOVED the Banana Oat and Chia Seed Muffins I made to add extra protein and grains for my breakfast!

  21. 21

    Breakfast was my favorite greek yogurt, strawberries & granola combo. Now it’s time for an iced americano. So good on a hot day!

  22. 22
    Paige c says:

    Early gym session now time for eggs with leftover salmon and veggies from dinner

  23. 23
    Priya Mehra says:

    yesterday was a good day workout wise, but not so good food wise. today already started out good :)

  24. 24

    Low GI bread and string cheese for breakfast, split pea soup and an orange for lunch, and some roasted broccoli and cauliflower and pasta for dinner.

  25. 25
    Katie H. says:

    Plan on stocking up my fridge today and trying some new recipes!

  26. 26

    I love hummus & veggie wraps…looking forward to lunch :) Made some fresh hummus this morning!

  27. 27

    Had quinoa salad with green beans, and grilled cherry tomatoes for lunch along with some broccoli slaw. Planning on making one of the granola bars for snacks

  28. 28
    Lauren S says:

    I started my day with 3 eggs, grapes and unsweetened iced coffee.

  29. 29
    Samantha says:

    grilled pork and pineapple with some steamed broccoli

  30. 30

    I have been jumping around between recipes and the weeks/menus — since I’m usually the only one in the house that will eat most of these recipes, I am not making everything and not a lot. That being said, my family has enjoyed the salmon, the baked oatmeal, smoothies and the enchiladas. I had the enchiladas for lunch today. So yummy! It’s great to have these ideas because I want to try new, clean foods and just don’t know how to create them. I get pumped and excited after eating delicious, healthy food. Truly! The best part? Finding food that is healthy AND satisfies all my cravings – I’m so glad I found this site, Gina’s site and the Summer Shape UP!

  31. 31

    I’m doing better with the workouts than eating more produce and less junk, but I’m working hard to eat my way through all of my CSA veggies and at least eat the junk in moderation.

  32. 32
    Alexandra says:

    My goal this week is to simply listen to my body and give it what it is asking for. I’ve come such a far way with intuitive eating but I still have a bit of progress to be made. I still sometimes find myself mindlessly eating in front of the TV etc..

  33. 33
    Ashley V says:

    I’m a little off this week with my meals (I realize it’s only Tuesday!) because I’m off work. That always makes me feel a little discombobulated. However, today I treated myself to a small milkshake (which probably hasn’t happened in the year 2014). I now have a pounding headache and feel like it has to be related. I learned my lesson-there’s a reason I choose to be healthy, and choosing something unhealthy like I did today has its consequences!

  34. 34
    Lauren F. says:

    Another day, more enchiladas!!

  35. 35
    Amber Schumann says:

    I made homemade granola over the weekend, and I’ve snacked on it 2x today already! YUM!

  36. 36

    Wild salmon with broccoli & pea pods tonight. Bonus: Leftover salmon for lunch tomorrow!

  37. 37

    Made the Pear-pineapple smoothie for breakfast and the deconstructed quinoa salad for lunch. Loved them both sooooo much!!

  38. 38

    LOVED the balsamic chicken tonight! Definitely a keeper on the recipe list…it’s so simple and quick, yet flavorful!

  39. 39

    Really enjoying all of the great new recipes as part of the Summer Shape up! Such a great way to get out of a food routine while eating healthy!

  40. 40

    Eggs and black beans for breakfast, broccoli and shrimp stir fry leftovers for lunch, and dinner out today!

  41. 41
    Ashley V says:

    I’ll be doing overnight oats for breakfast this morning with no idea what lunch and dinner will hold! I’m helping set up for a friend’s wedding so I’m just planning on packing snacks and hoping they’ll tide me over!

  42. 42

    After doing not so great with eating the first two weeks (just never got into the swing of things like with WSU), I’ve finally gotten back into mindful eating and I’m seeing a difference! Now to keep it up! :)

  43. 43
    melissa says:

    enjoying the recipes!

  44. 44

    Overnight oats with fresh berries and almond butter for breakfast.

  45. 45
    Kara H. says:

    M1: Oatmeal M2: Mango M3: Salad M4: Banana and yogurt M5: Pasta.

  46. 46
    Samantha says:

    Made homemade hummus to go with carrots and celery for a snack, and made another batch of the applesauce breakfast bars.

  47. 47

    Kept this morning’s breakfast quick and easy – whole wheat toast with 2 boiled eggs. For lunch, veggie/hummus wraps – Yum!

  48. 48
    Lauren F. says:

    oh my gosh.. I discovered Bolthouse Farms Balsamic dressing.. holy delicious.. Definitely makes me actually want to eat salads now haha

  49. 49

    This morning I had to have another tart cherry smoothie!!

  50. 50

    i made my besan pancakes this morning with a big fruit & greek yogurt bowl :)

  51. 51
    Priya Mehra says:

    finished breakfast & cant wait to try out WO3 today!!

  52. 52
    Katie H. says:

    Oatmeal for breakfast and a smoothie for my post-run snack/lunch.

  53. 53
    Lauren S says:

    Lunch today was a hard boiled egg, tuna mixed with avocado and mustard, a nectarine and 3 apricots.

  54. 54
    Colleen C. says:

    Breakfast was a smoothie and lunch today was a turkey sandwich.

  55. 55

    Curried chickpeas and turkey tonight.

  56. 56

    I had grilled chicken with chickpea/quinoa salad and some sliced cucumbers and red peppers for dinner. Was craving ice cream so I had 1/2 cup light ice cream with a scoop of peanut butter. Hit the spot. ;) feeling accomplished with this plan!

  57. 57

    Today is a fasting day for me!

  58. 58

    I made the dark chocolate granola bars last night and will use it for snacks today!

  59. 59
    melissa says:

    still hanging in there with a clean eating week!

  60. 60
    Kara H. says:

    M1: Oatmeal and banana M2: Chai Tea M3: Quinoa Salad and grapes M4: Yogurt M5: Vegetarian burrito

  61. 61

    Egg broccoli omelet with a mini cinnamon bagel to refuel after workout 3! Loving Summer Shape Up

  62. 62
    Katie H. says:

    Oatmeal for breakfast and leftover healthy stir fry for lunch!

  63. 63

    Lunch will be loads of veggies with some tofu or beans for protein. Looking forward to dinner out.

  64. 64

    I added chia seeds and toasted coconut chips on top of my green smoothie this morning :)

  65. 65
    Paige c says:

    Been coaching a camp so dining hall foods but have had lots of bananas, yogurt and salad but also a lt of snacks

  66. 66

    LOVED the mango shrimp! SO tasty!

  67. 67
    Colleen C. says:

    Today’s breakfast was eggs, toast and banana and a salad at lunch to get my veggies in.

  68. 68

    Oats, peanut butter and berries at breakfast this morning. I’ve also included at least one veggie with each lunch and dinner this week.

  69. 69
    Lauren S says:

    Started the day with 3 eggs and a bowl of grapes before completing an hour long barre class that still has my glutes burning!!

  70. 70

    I had perfect microwave banana oatmeal topped with almond butter and blueberries for breakfast. So easy and super delicious :). Happy 4th!

  71. 71
    Paige c says:

    Had the panera Thai crunch salad last night plus some veggie pizza since I was hungry and our boss bought it for us… Yogurt and berries plus a banana this morning

  72. 72

    Eggs and tomatoes

  73. 73

    Chicken braised in orangey sauce and cilantro rice.

  74. 74

    Happy 4th of July!! It’s a great day for grilling here in Kansas City :)

  75. 75
    Katie H. says:

    Oatmeal for breakfast as usual. Ribs, broccoli, SP fries and baked beans for dinner! And these for dessert! Happy 4th!

  76. 76
    Lauren S says:

    We went out for Mexican food and I ordered the grilled veggie taco salad without the tortilla, extra lettuce, and salsa instead of the ranch for my dressing. And I passed on the margaritas:)

  77. 77

    Yogurt with homemade healthy granola for breakfast, then eggs with tomatoes in a tortilla for lunch, and dinner will be leftovers of chicken and rice with cauliflower.

  78. 78

    We’re taking my kids bowling tonight and out to dinner at Pinstripes :) I’ve already checked the menu… plenty of healthy options!

  79. 79
    Katie H. says:

    Ready for week 3!

  80. 81
    Paige c says:

    Back home and ready to eat healthy foods again, it was hard not having any control over what each meal was

  81. 82
    Kara H. says:

    M1: Toast and banana M2: Spark M3: turkey wrap and apple M4: Potato salad, lima beans, and veggie burger

  82. 83
    Sandra F says:

    Although I’ve been eating some not so healthy foods (4th of July cookout) and family party yesterday, I’ve been eating healthy breakfasts and staying mindful. Not overdoing it. Today back to norm!

  83. 84
    Paige c says:

    Picked up lots of fruits and veggies at the store! Going to try making zucchini noodles for the first time tonight!

  84. 85

    Cheat day for me… ate a burger at lunch! Dinner will be some sautéed veggies in a chickpea tortilla!

  85. 86

    We’re having a healthy family bbq tonight :)

  86. 87
    Kara H. says:

    Prepping meals for the week! Baked oatmeal and sausage recipe this week.

  87. 88
    Katie H. says:

    Smoothie after the final workout!

  88. 89
    Juanita Cross says:

    Cutting up fruit for the whole week!

  89. 90

    Got in a 2.5 mile run and workout 3! Feeling very exhausted from the long weekend but got a good workout in anyways, food prepped for the week and have my overnight peach oatmeal made for breakfast! :)

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