Summer Shape Up Week 4 Meal Plan + Grocery Lists

Welcome to the home stretch – week 4, the final week of the Summer Shape Up – July 7 – July 13, 2014! Thank you so much for participating – Gina and I hope you’ve been finding the Summer Shape Up fun and inspiring! (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/weekly workout plans, 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 4 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:

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 Sabra, maker of my favorite hummus! I’m especially obsessed with their travel hummus/pretzel cups – so good for road trips and as airport snacks!


Sabra has offered the following to TWO lucky Summer Shape Up participants:

  • 10 FREE Sabra Coupons
  • $25 Visa Gift Card
  • Sabra’s Hummus for Dummies fun guide

Comment below up to once per day (starting on Monday, July 7) 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

    Having my favorite smoothie for breakfast – Cherry chocolate espresso smoothie!

  2. 2
    Ashley V says:

    The last few days of meals have been very off for me-2 weddings in 3 days and the holiday made for no control over my meal planning, and I’m ready to get back into my beloved routine of making my own meals and staying healthy!

  3. 3
    Paige c says:

    Making a smoothie for breakfast and prepped lots of stuff for the week yesterday!

  4. 4

    Yogurt and granola at breakfast. Lunch was just some popcorn (unfortunately not healthy but I hadn’t prepared) and oranges, but dinner will be broccoli and some kind of sautéed protein.

  5. 5
    Courtney C says:

    Things are going well! I prepped a lot of food for the week yesterday, like your almond butter banana bars! Since I live at high altitude, my bars came out with a dense texture, almost like a bread, but I decided to pair a bar today for breakfast with some mashed up raspberries and kinda dunk the bar in it. It’s actually really good! Preparation does help with making better food choices. Am looking forward to getting a workout in today either at lunch or after work.

  6. 6
    melissa says:

    excited for banana oats and sweet potato/black bean dish (:

  7. 7
    Sassypants says:

    I can’t believe it’s the last week! I indulged in some baked goods over the 4th of July weekend, but am totally back on track today. Had the microwave banana oatmeal with a spoonful of nut butter mixed in for breakfast. Lunch is going to be a salad with shredded chicken and artichoke hearts. Looking forward to trying your Cheesy Mushroom Quinoa for dinner.

  8. 8

    Yum! Banana & spinach green smoothie! The classic never gets old :) I added lots of vanilla!

  9. 9
    Sandra F. says:

    Had a hummus veggie wrap and an orange for lunch! (I am not making all the recipes on the meal plans because my kids and husband won’t eat all of them so I’m making what is easy and stuff that can be leftovers. But able to keep it healthy!) enjoying these weeks!

  10. 10

    Created an AMAZING Salty Caramel Coconut ice cream (vegan and no refined sugar) to enjoy as a sweet treat. We ate it last night after dinner!

  11. 13
    Katie H. says:

    Grilled chicken salad for lunch!

  12. 14

    Didn’t get to food prep since we were away over the long weekend. Today has been a bit scattered but looking forward to settling back in to more normal

  13. 15
    Sandra F. says:

    Spaghetti squash with Portuguese style beef stew (minus potatoes) for dinner. Yum!

  14. 16

    I just made the Carrot Muffins and am in love!! They were so moist and so good! I would definitely make them again and again!

  15. 18

    Working hard to increase my fruit and veg intake!

  16. 19
    Lauren S says:

    After the holiday weekend, I needed to get back on track so I roasted sweet potatoes, baked salmon and steamed veggies for dinners this week.

  17. 20

    Today will be yogurt and granola for breakfast, leftovers from yesterday’s dinner for lunch, and roasted broccoli and pasta in meat sauce for dinner!

  18. 21
    melissa says:

    love the recipes!

  19. 22
    Sandra F. says:

    Breakfast was the microwave banana oatmeal with PB and coconut – SO GOOD. And I made the lemon zucchini muffins last night for snack time. Not sure how long they’ll last – Love them!!

  20. 23
    Katie H. says:

    On my way to Chicago in search of some healthy lunch places!

  21. 24

    I’m still loving tart cherries in my green smoothies in this hot weather :)

  22. 25
    Courtney C says:

    Had a homemade steak & egg breakfast bagel for breakfast, 1/2 a bbq chicken wrap & side salad for lunch, and am planning on eating raspberries & greek yogurt for my afternoon snack and cornflake encrusted chicken fingers plus a veggie for dinner!

  23. 26
    Sandra F. says:

    For lunch today = spinach black bean burger with a green salad topped with some gorgonzola. Having berries as a snack. Been drinking about 60 oz of water/day. (well, except for 4th of July – sangria was part of the liquid intake lol)
    Getting hyped up for WO4 later!

  24. 27

    Yogurt/fruit/granola for breakfast. Pasta with lots of veggies and pesto for lunch.

  25. 28
    Alexandra says:

    Had pumpkin protein pancakes for breakfast and a salad with chicken and bean for lunch – delicious!

  26. 29

    Pasta with roasted veggies for dinner tonight!

  27. 30
    Paige C says:

    Was babysitting tonight so made a big salad using all the veggies, plus some roasted sweet potatoes, and shrimp and some pretzel crisps and everything hummus as a snack!

  28. 31
    Sandra F. says:

    For dinner tonight I had grilled chicken kabob with grilled veggies and spaghetti squash. Just had a lemon zucchini muffin for a snack. I love those things!

  29. 32
    Sandra F. says:

    Breakfast was an egg/spinach/cheese omelet on top of whole wheat toast and mashed avocado. Very satisfying!

  30. 33

    Quiche and a mocha to start the day

  31. 34

    Trying the barley salad tonight.

  32. 35

    Yogurt and granola for breakfast, a big salad with chicken strips for lunch, and dinner will be leftovers of pasta and broccoli.

  33. 36
    Samantha says:

    Carrots and hummus for a a snack, and a big old salad for lunch.

  34. 37

    I’ve been loving my homemade hummus on everything this week :)

  35. 38
    Sandra F. says:

    lunch was broiled chicken sausage on a whole wheat tortilla, avocado and hummus. Side of fresh pineapple. Now having a banana for snack, before my steady state workout later.

  36. 39
    Sandra F. says:

    Dinner out! Sushi – my fave! Oh and a Mai tai lol I deserve it ;)

  37. 40

    Today is a fasting day!

  38. 41
    Sandra F. says:

    Breakfast was overnight oats with blueberries!

  39. 42
    Samantha says:

    Quinoa salad and hummus to get me through the day.

  40. 43
    Paige c says:

    Banana oatmeal today with berries, making the quinoa salad for lunch!

  41. 44

    I added some raw cacao powder to my green smoothie this morning…what a treat!!

  42. 45
    Sandra F. says:

    for lunch I had broiled chicken sausage with a sweet potato salad and some fresh pineapple.

  43. 46
    Katie H. says:

    Have family in town so I’ve been trying to stay mindful about what I’m eating out. So far, not bad.

  44. 47
    Courtney C says:

    After doing three rounds of WO4 plus 20 minutes of HIIT, all I am craving right now is something green!

  45. 48
    Lauren S says:

    No mindless snacking today-WIN! I’m going to happy hour with friends and will stick to 1 glass of wine and water with lime the rest of the evening! SSU is holding me accountable and I LOVE it!!!

  46. 49

    Dinner was lentils with a bulgur/brown rice pilaf and fresh picked sugar snap peas. I love summer for all it’s fab fruits and veggies

  47. 50
    Sandra F. says:

    For dinner = grilled pork and roasted squash. Made the 5 min no bake peanut butter bars. Can’t wait to have one tomorrow!

  48. 51
    Samantha says:

    Baked oatmeal, hummus and veggies, and some leftover quinoa salad to get me through the day.

  49. 52
    Sandra F. says:

    Breakfast was a mug cake with Greek yogurt!

  50. 53

    I’ve added mint to my chocolate smoothies, but never vanilla before. Delicious!!

  51. 54

    Today’s a cheat day for me, so I had a healthy egg breakfast and chili for dinner, but let myself have a cinnamon raisin roll for lunch!

  52. 55

    Carrot Cake Muffins=Dessert for every meal. I love them.

  53. 56

    Lunch was a big salad with lentils, brown rice and seared seitan. Excited about dinner – it’s date night with my husband

  54. 57
    Sandra F. says:

    lunch was a spinach, pineapple, nectarine smoothie…healthy snacks and haven’t decided for dinner yet!

  55. 58
    Paige C says:

    Been eating berries by the handful since we went berry picking yesterday and had a lot of fresh cherries and blueberries, picked blackberries. We are grilling asparagus and fish plus a salad

  56. 59

    Barley with chicken squash and black beans. Yummy!

  57. 60

    Eating leftover pasta and broccoli, planning to roast some veggies for dinner!

  58. 61
    Sandra F. says:

    For breakfast I had whole wheat toast with Greek yogurt spread and 2 boiled eggs. Kept it simple!

  59. 62
    Sandra F. says:

    Forgot to check in last night. Dinner was baked cod fish and roasted squash.

  60. 63

    Grilled corn is making an appearance today and I’m psyched!

  61. 64
    paige C says:

    breakfast was greek yogurt with cocoa powder, pb2 and granola plus a side of berries and coffee! Lunch was out at panera while my car was getting serviced

  62. 65

    Chocolate expresso smoothie this morning. More barley salad for dinner

  63. 66
    Sandra F. says:

    Yesterday I had a party but had the baked fish and veggies. I did have some cake and ice cream but for dinner had some Greek yogurt topped with fruit and coconut

  64. 67
    Sandra F. says:

    Breakfast today = mug cake and boiled egg. With my best friend, coffee!

  65. 68

    Veggie Burrito for lunch

  66. 69

    World Cup snacking isn’t going super well but have been eating okay otherwise today! Salads at dinner and lunch!

  67. 70

    Forgot to check in yesterday… Are tons of roasted veggies all day, been craving them like crazy!

  68. 71
    Paige c says:

    Made a banana spinach and berry smoothie this morning post workout, before was 2 dates with nut butter and coffee. Dinner is salmon and roasted veggies and sweet potato!

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