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!)
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!
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.
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:
- Savory Curry Granola Bars (gluten free)
- Red Lentil Granola Bars (vegan)
- Paleo Pumpkin Muffins (gluten free)
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.
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!