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WSU 2015 Week 2 Meal Plan

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!)

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.

Winter Shape Up 2015

We 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, Pinterest, and Instagram!) and Gina (@fitnessista) so we can see! :)

shout it out

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.

MEALS

To download the week 2 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 help in putting these together for you guys!

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 fun new make-ahead recipes to try out this week:

SPONSORS

Please say a big thank you to our Winter Shape Up sponsors for making it possible to offer this challenge to you guys for free!

Wild Blueberries | Cabot | Sabra | Sizzlefish | About Time | FitFluential

wsu2015 sponsors

This week’s featured sponsor is the Wild Blueberry Association of North America. I discovered Wild Blueberries last summer in Maine, and I’ve been hooked ever since. I throw them into smoothies, oatmeal, my protein packed flour free breakfast pancake, baked goods, and even salad dressings!

wild blueberries

You may not know this, but not all blueberries are the same. Wild Blueberries have a more intense flavor, double the antioxidants and fiber, and a deeper blue pigment, making them serious nutritional superstars when compared to the regular ones you find in the produce section. The reason they have more fiber is due to the higher skin-to-pulp ratio than their larger cultivated counterparts. As for the antioxidants, they have a greater concentration of the flavonoid anthocyanin, a phytochemical found in blue-pigmented fruit.

Wild Blueberries are also smaller than regular blueberries making them great for baking and cooking. Because Wild Blueberries haven’t been modified by man, they’re not meant to travel great distances fresh, so you’ll find them in the freezer section of your grocery store. Just be sure to look for “Wild Blueberries” on the label. Here’s a link to more information about where to find them.

Our Wild Blueberry friends are giving away a $25 Whole Foods gift card and A Wild Blueberry Infuser Water Bottle to one lucky Winter Shape Up participant (well, one from here on my blog, and one on Gina’s).

wb_0062-facebook_holiday-sweeps-post-images

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 winners after the week is over (Monday morning) and notify them directly by email. Good luck!

Comments

  1. 1

    KALE AND MUSHROOM BREAKFAST BURRITO!!! Planning to make a large freezer batch of individual burritos for future meals! So good and filling.

  2. 2

    Doing great! It was so nice to have a grocery list that someone else made for me:) Spending today cooking for the week – I have found it’s the #1 way to keep myself eating healthy. Once the work week hits, I need to be able to have food already cooked or at least prepped.

  3. 3

    Made the chicken & white bean (actually kidney bean since that’s what I had in the cupboard) chili tonight and will be eating leftovers for lunch this week, delicious!

  4. 4

    Beans in tomato sauce and eggs for breakfast after a great hot yoga class this morning! Doing my grocery shopping this afternoon for the rest of the week!

  5. 5

    Why can’t I stop eating oats?! Here’s to another week!

  6. 6

    Excited to try the blueberry and kale chicken!

  7. 7

    I love all of your recipes every year. I spent yesterday prepping for the week, and can’t wait to try out your recipes!

  8. 8
    Allison D says:

    Prepped on sun – steel cut oats for the week, chili and couple healthy snacks

  9. 9
    Marilyn Clark says:

    I am loving all your recipes. Ty

  10. 10

    Looking forward to trying some wild blueberry recipes this week.

  11. 11

    Ready for another week!

  12. 12
    Allison G. says:

    Ready for the week. Was a little too indulgent last night

  13. 13

    Protein pumpkin muffin and a coffee with almond milk for breakfast! I also made devilled eggs for snacks and a chicken chill for lunch.

  14. 14

    The chicken/white bean soup looks fantastic!!!!!!!

  15. 15

    Love the menus and recipes; helps so much and gives me the push I need to do this!

  16. 16

    Just had a healthy egg sandwich with spinach for breakfast! Though, I’m wishing I had packed a bottle of almond milk in my lunch bag… that sounds so good right now for some reason.

  17. 17

    I’m just starting today! Will let you know how it goes. Hadn’t seen this plan until now and want to do it with you all!!

  18. 18

    A slice of caramelized onion and cauliflower quiche for breakfast.

  19. 19
    Amber Schumann says:

    Even though I was exhaaaaauuuusted last night after all the Superbowl shenanigans, I still managed to prep all of today’s food before crashing into bed. So glad I did… Breakfast:
    A thick slice of Dave’s Killer bread with 1/2 avocado smashed onto it.
    Super sweet strawberries (early in the season!) and kiwi.

    Already looking forward to my prepped lunch too!

  20. 20

    Week 2 is going great so far. I actually did pretty well yesterday during the super bowl and meal prepped instead of indulging. Can’t wait to try to the stuffed chicken tonight!

  21. 21

    Just finished my lunch of spinach salad with feta, brown rice, chicken strips, and home made honey dijon dressing! Now I definitely need to chug some water because that feta is salty!

  22. 22

    I loved the wild blueberry ginger smoothie you suggested!

  23. 23

    Going great so far! Green smoothies for breakfast every day so far :)

  24. 24
    Colleen C. says:

    Tried your perfect oatmeal and I can’t believe I loved it. I am an oatmeal purist so I don’t usually like anything added to it.

  25. 25

    Pretty good so far! I had some treats yesterday (double stuf golden oreos….forgot how good they are!!) but looking forward to healthier stuff this week!

  26. 26
    Charlotte says:

    Had great banana oatmeal this morning!

  27. 27
    Terri David says:

    Really focusing on blueberries — pancakes, muffins, for dessert, for snacks, in salads.

  28. 28

    Looking forward to Mexican quinoa salad tonight.

  29. 29
    Sandra F. says:

    For breakfast I had protein pancakes; lunch was spinach, mushrooms, chicken and brown rice salad. Dinner was cod fish, chickpeas and salad. I’ve been enjoying your power cookies for a snack.

  30. 30

    love the flour free high protein pancake :) salads and leftovers for dinner tonight!

  31. 31

    had free froyo today — but balanced it with healthy snacks and light dinner

  32. 32

    I ate healthy buffalo cauliflower yesterday during the superbowl!!! And a few less healthy things…

  33. 33

    Healthy oatmeal for breakfast, salad for lunch and soup for dinner!! Good day!

  34. 34

    I indulged yesterday, so it was nice to get back on track with week 2 today! I made the chicken tenders recipe from last week for tonight’s dinner – so yummy!

  35. 35
    Jennifer Essad says:

    this first week of Feb I lengthened my walk by 1/2 a block – the new year is going well for getting outdoors and cooking w/fresh fruits/veggies

  36. 36

    Tried the kale and mushroom burritos for breakfast and the tuna salad for lunch – both were fantastic!

  37. 37

    I tried the blueberry turkey burgers for lunch today, and was petty impressed with them! I made your blueberry applesauce bread yesterday for snacking during the week.

  38. 38

    Lunches packed for the week! A mixture of salad with leftover rice and tuna.

  39. 39

    my protein pancake this morning became a thin egg white layer with goat cheese rolled up in it….

  40. 40

    Shake after workout, yum!

  41. 41
    Allison G. says:

    Making salsa chicken for dinner

  42. 42

    I had a few too many wings on Sunday but not letting that slip up negatively effect me going into this week! I am proud of myself for getting back on track with my eating on Monday! Lots of h20 too!

  43. 43

    I made the cornflake crusted chicken fingers last night for the first time! And they were a hit! Such a great idea..I love chicken fingers but hardly ever eat them. Yum!

  44. 44

    I had some delicious microwave banana oatmeal with walnuts and peanut butter (and some ground flax for an extra boost) for breakfast! I love how the ground flax kind of just dissolves into whatever you add it to without affecting the flavor. It’s seriously my favorite.

  45. 45

    Just finished a big bowl of healthy perfect oatmeal! Love oatmeal.

  46. 46

    On the menu for today: Coconut chicken and red pepper in lettuce wraps for lunch

  47. 47

    I’ve been all about eggs, sweet potato and spinach lately. Quick and easy dinner!

  48. 48

    Just made a batch of almond butter bars for pre-workout snacks!

  49. 49

    Today’s smoothie was a pear and banana smoothie with cherry Greek yogurt. Delicious!

  50. 50

    Salad with seared tofu, soba noodles and so many veggies for lunch today.

  51. 51

    I enjoyed my leftover turkey burger in a pita pocket with some hummus and goat cheese. Plus some mini bell peppers and mini blood oranges. Apparently I enjoy vegetation of the miniature variety. ;)

  52. 52
    Sandra F. says:

    Hello! :) Today for breakfast I had chocolate protein pancakes with a banana (and of course, coffee!), lunch was a side salad with leftover mexican lasagna (I was late in the game with that one last week lol) and tonight I’m having squash/cabbage/sweet potato soup. Snacks have been yogurt, fruit and a power cookie. Planning to make the flat bread pizza this week. Can’t wait to try that.

  53. 53

    making fish and roasted veggies for dinner tonight, our super bowl dinner was similar to the sweet potato and black bean enchiladas!

  54. 54

    I made chicken and white bean chicken chili in the slow cooker and pumpkin oatmeal cookies for a snack. There isn’t much to do other than hibernate inside (and cook) with this crazy snow!

  55. 55

    actually used the salad in the fridge today instead of being lazy and tossing it.

  56. 56
    Lindsay Haney says:

    I made the blueberry stuffed chicken breasts for dinner tonight, and I have to say, I wasn’t the biggest fan. I just don’t have much of a sweet tooth, so I think it was a bit much for me. Oh well. Better luck next time!

  57. 57

    Made the Mexican lasagna tonight from last week tonight – YUM!

  58. 58

    Made chicken and bean chili for dinner

  59. 59
    Meaghan Karanasios says:

    Tonight I made yummy zucchini pasta with my new spiralizer and we had buffalo cauliflower on the side. For dessert I had warm milk with cinnamon!

  60. 60

    Planning to have a salad for lunch and some leftover soup for dinner!

  61. 61

    I’m making the protein pancake today. Excited to try it and possibly make some other snacks now that I’m snowed in…AGAIN! Is it Spring yet?

  62. 62
    Allison G. says:

    Been eating some leftovers from my superbowl party….unfortunately, we all made too much food.

  63. 63

    Mashed 1/2 avocado on whole wheat toast for breakfast–yum!

  64. 64

    repeating one of the meals from last week tonight, so good!

  65. 65

    Smoothie for breakfast and i’m making the sweet potato and black bean enchiladas for dinner – excited!

  66. 66

    The blueberry smoothie was amazing, love it. Trucking right along feeling good the middle of the week, :)

  67. 67

    I had a lovely avocado/egg/spinach sandwich for breakfast this morning! I put some cream cheese and pepper jelly on the bread. OMG SO GOOD. It really hit the spot after this morning’s arm shredder!

  68. 68

    Busy morning. I’ve been up forever, or so it feels, finally going to have some breakfast. Greek yogurt with cantelope and granola.

  69. 69

    Last night dinner was sweet potato and bean soup. Breakfast this morning was healthy oatmeal with almond butter!

  70. 70

    healthy veggie breakfast today!

  71. 71

    Overnight oats with a boatload of (surprisingly delicious for February) berries this morning. Still full and ready for my lunchtime workout!

  72. 72

    My mom made a lightened up version of tuna noodle casserole last night which was so good! I haven’t had it in years! Leftovers for the week!!

  73. 73

    Right now I’m loving my delicious bowl of plant-based, no-oil homemade chili.

    Yum!

  74. 74

    Would love to win!!! Love wild blueberries!! :-)

  75. 75

    Sweet potato and black bean enchiladas are my new favorite!

  76. 76

    I just enjoyed a salmon/kale/beet salad at a business lunch! Was SO tempted to get the beef kafta kabob, but I resisted, lol.

  77. 77

    I feel like the pear/banana combo is becoming one of my new favorite smoothies! Today’s had blueberry Greek yogurt in it.

  78. 78
    Lindsay Haney says:

    I had a leftover turkey burger with some leftover asparagus! I actually think I could eat turkey burgers every day.

  79. 79

    Had a mix of sweet potatoes, kale, and black beans for dinner. I have leftover pumpkin bean dip from the Super Bowl I have been enjoying as well!

  80. 80
    Sandra F. says:

    Hi! Today I had protein pancakes and a banana for breakfast; spinach salad and sweet potato enchilada (loove) for lunch; and having a smoothie for dinner because I had a good pre-workout snack and it’s now kind of late (9pm). So I just got home and I’m going to keep it light ;)

  81. 81

    I’m had more chicken and bean chili tonight.

  82. 82

    Went out to dinner last night and shared a roasted veggie wood fire pizza and cannoli with my sister….it was amazing!

  83. 83

    love the snack recipes!

  84. 84

    I had overnight oats this morning and have leftover soup planned for lunch. It’s going to be a late lunch (for me) so I’m armed with almonds for a snack!

  85. 85

    I feel amazing today! Just ate a delicious avocado egg sandwich for my post spin breakfast! Today is already awesome, and it’s only 8am.

  86. 86
    Allison G. says:

    Going to try to be mindful at lunch today. At work we are going out for someone’s last day

  87. 87

    I’m making blueberry pancakes as I type. Mmmmm. Breakfast.

  88. 88

    Soup and cabbage for dinner last night, healthy oatmeal for breakfast today!

  89. 89

    Greek yogurt, toasted coconut, goji berries, walnuts, and a drizzle of maple syrup for breakfast today!

  90. 90

    Had some blueberries with breakfast this morning!

  91. 91
    Amber Schumann says:

    Ran some reverse HILL SUICIDES this morning. Followed up by a Vega smoothie (with some extra kale thrown in) and the crusts off my daughter’s AB&J sammie.

  92. 92

    Planning on leftover enchiladas for lunch :)

  93. 93

    lunch was leftover veggies, sweet potatoes and eggs. Dinner is a seafood stew from Whole Foods and a salad

  94. 94

    Hello :) this morning was chocolate protein pancakes with some peanut butter. Lunch was the chicken pesto flat bread pizza – oh my goodness – so good. And so easy! I’ll be eating that more often. Then dinner was squash/carrot soup. Snacks have been fruit, yogurt, power cookie and muscle milk. Feeling great!

  95. 95

    I’m being very conscious about eating clean and incorporating superfoods in my diet !

  96. 96

    Checking in!

  97. 97

    Curry chickpeas for dinner tonight

  98. 98

    I want to try to limit my coffee intake…been drinking too much!!

  99. 99

    love leftovers for lunch!

  100. 100

    perfect microwave banana oatmeal for breakfast! Going on a trip with friends this weekend and i’m going to try to make the healthiest choices! Plus wine… haha

  101. 101

    Feeling pretty good about my eating this week… had a very filling smoothie before work every day which helped mindless snacking at work!

  102. 102
    Allison G. says:

    Still eating leftovers. It’s a little hard to follow this plan when I’m just cooking for one

  103. 103

    This morning I had a spinach/egg/avocado/mushroom scramble. This time I used avocado INSTEAD of cheese and not IN ADDITION TO. Progress.

  104. 104

    End of the week, trying to stay on track, it’s hard. Eating better and drinking water is the easy part for me, get moving, not so easy!

  105. 105

    Just finished roasting a spaghetti squash to have with lunch :)

  106. 106

    Feeling great after a workout! We’ve eaten the stuffed chicken two nights in a row and I’m going to make the couscous with fish tonight. Can’t wait!

  107. 107

    Checking in. – healthy work lunch today and still eating my pumpkin bean dip leftover from the superbowl

  108. 108

    Snack time for me – hummus and baby carrots and cucumbers.

  109. 109

    Enjoying your power cookies as snacks this week. Yum!

  110. 110

    Tuna and steamed broccoli for lunch!

  111. 111

    Oats for breakfast (AGAIN) and a salad for lunch!

  112. 112

    Smoothie of the day was the banana pie smoothie that I got off Gina’s site last year. It’s amazing and it’s my treat for making it to the end of the week. For lunch I had an apple/peanut butter/dried cranberry wrap.

  113. 113

    totally ordered a king cake this week to celebrate mardi gras! they are just so good and carnival only happens once a year!

  114. 114

    Had a strong cookie craving today. Made myself some amazeballs. That cured the craving!

  115. 115

    Making more baked oatmeal and some energy balls today!

  116. 116

    Breakfast was granola, greek yogurt and melon. I’m looking forward to some cooking time today – spinach white bean soup is first on the list to make. It’s soup weather here!

  117. 117

    i made me a bnana egg panckae with blueberrris and greek yogurt today :)

  118. 118

    Heading to a cocktail party/fund raising auction tonight but plan to be mindful of my eating and drinking choices!

  119. 119

    Today for breakfast I had two eggs on a bed of spinach and sauteed thin slices of that chicken stuffed with blueberries. Pretty darn good!

  120. 120

    Trying to eat healthy on a weekend getaway with friends! Had a homemade healthy bran muffin with peanut butter!

  121. 121

    I forgot to check in yesterday! For breakfast I had (pre-workout) raisin ezekiel toast with almond butter and banana on top; post workout – half serving of the microwave banana oatmeal; lunch was 1/2 chicken flat bread pizza with spinach salad. Dinner was squash/carrot soup. But I felt “off” – so some good snacks and then some not so healthy snacks. Maybe all this snow and cold is getting me down! lol, but all I wanted to do was look for stuff to eat. It could have been worse, but I hate that feeling. Anyway. You must get bored reading these LOL. :)

  122. 122

    ready for next week!

  123. 123

    Had the last of my banana pie smoothie after a great morning workout at the gym!

  124. 124

    eggs with broccoli, peppers, spinach and brussel sprouts plus plantains with nut butter for lunch! got in lots of veggies!

  125. 125

    Had two delicious chicken tacos with vegetarian black beans and Mexican rice and guacamole for lunch!

  126. 126

    Black bean sweet potato enchiladas for dinner! I even made tortillas again. I love knowing that my dinner is 100% clean!

  127. 127

    Bean burgers for dinner today

  128. 128

    Still staying positive. Nothing could be finer than a blueberry smoothie in the morning, nothing taste better!!

  129. 129

    rest day :)

  130. 130

    Had a plate of feta, onion, tomato, with whole wheat pita bread yesterday for lunch. So good! Recipe up on http://www.kaleandcoconuts.com

  131. 131

    Made one of Candice Kumai’s smoothie for breakfast: sweet potato and peach. yum!

  132. 132

    The party we went to last night made it difficult to eat well! I did my best though :)

  133. 133

    Tacos for dinner last night! yum

  134. 134

    choosing better snacks!

  135. 135

    Roasted potatoes, sautéed veggies & seared tofu are for dinner tonight.

  136. 136

    I made a blueberry, kale, greek yogurt smoothie for my husband and I for breakfast!

  137. 137

    Prepping for next week and preparing to remove added sugar from my diet for a bit

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