Winter Shape Up: Week 1 Meal Plan

Winter Shape Up logo

Welcome to week 1 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.

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) and Gina (@fitnessista) so we can see! :) You are also welcome to snag this graphic to put in your posts or on your blog sidebar, if you want!


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, I didn’t include it 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. And lastly: for snack ideas – see the end of this page!


Monday, January 27 – Sunday, February 2

First things first – here are the grocery shopping lists:

Week 1 Standard Shopping List
Week 1 Gluten Free Shopping List
Week 1 Vegan Shopping List

You’ll find another PDF list at the bottom of this post with snack suggestions. Everyone go say a big thank you to my dietetic intern Jackie for putting the grocery lists together for us!

Day 1


Perfect Microwave Banana Oatmeal 

  • Gluten free option: use gf certified oats
  • Vegan option: use a dairy-free alternative (soy, almond, coconut milk, etc.)
  • Add toppings as desired (be sure to incorporate some healthy fat like ground flaxseed, chia seeds, nuts, or other seeds!)


A big grain/bean salad. On top of 1 cup mixed greens, throw 1/2 cup any cooked grain you like, 1/2 cup your favorite beans, and any veggies you have on hand. Top with avocado, a little feta cheese if you like, and homemade balsamic vinaigrette (to make, just mix equal parts olive oil and balsamic vinegar & add a squirt of dijon mustard and of lemon juice).

  • Gluten free option: use a gf grain, like quinoa.
  • Vegan option: leave out the cheese!


Almond Encrusted Tilapia topped with Black Bean Olive Salsa, with Lemon Garlic String Beans on the side.

  • Gluten free option: encrust tilapia in ground flaxseed instead of flour.
  • Vegan option: Use the same preparation method with firm tofu instead.

Day 2


Flour-Free Protein Pancake (gluten free)


Tuna salad with a healthy twist, served in a wrap or whole wheat pita, or atop salad with some leftover cooked grains. Enjoy with some fruit or veggies on the side, or some chips, if you’re feeling those instead. Remember – this is not a diet, so don’t deny yourself something you love if you really want it as a special treat. :)

  • Tip: add all sorts of veggies to your sandwiches/wraps to increase satiety. I love broccoli slaw and/or shredded carrots to add crunch, plus baby spinach!
  • Gluten free option: use a gf wrap or pita, or have atop salad and add some avocado in to make sure you’re getting enough calories.
  • Vegan option: use cannelini beans in place of the tuna, and mash together with the other ingredients. Throw some avocado in there too if you want.
  • For wraps and bread, I love the Ezekiel brand – their stuff is made from sprouted grains and legumes and it’s higher in protein/way less processed than most other products. Store frozen – they don’t last long if you leave them out since there are no preservatives.


Sweet Potato & Lentil Coconut Curry (vegan & gluten free)

Day 3


Breakfast burrito! Tortilla/wrap filled with two cooked whole eggs, 1/4 cup of black beans, a few slices avocado, tomato, wilted baby spinach, and pico de gallo, plus some salt/pepper to taste.

  • Gluten free option: use a gf certified corn tortilla.
  • Vegan option: use scrambled tofu instead of eggs, or nix that and just add extra black beans and avocado.
  • Quick tip: cook the eggs and wilt the spinach in the microwave! For the eggs, in a microwave safe bowl that has been sprayed with cooking spray/oil, whisk 2 eggs. Microwave on high 2 minutes. The eggs should be fully cooked! For the spinach, simply place a huge handful of raw fresh baby spinach on a plate and pop it in the microwave on high for about a minute, or until wilted. 


Meal out on the town! Enjoy, and remember to eat intuitively and stop when you are feeling full. :)

  • Tip: pick something with a good mix of fiber (minimally processed grains or fruit) + healthy fat (things like avocado, seeds, nuts, etc.) + protein (meat, beans, etc.).


Leftover Sweet Potato & Lentil Coconut Curry. Freeze the rest for later portioned out into freezer safe ziplock bags!

**Prepare tomorrow morning’s breakfast (you just need to mix and pop it in the fridge overnight).

Day 4


Pumpkin Pie Chia Pudding 

  • If you want, add a serving of protein powder to increase satiety, since almond milk is low in protein. Other options are to eat the pudding with Greek yogurt or cottage cheese or a latte made with milk to up the protein factor.


    Whole-wheat pita or wrap with hummus, tomato slices, baby spinach, feta cheese, and sliced almonds. Throw some broccoli slaw and/or shredded carrots on there for crunch, too. Enjoy a piece of fruit on the side if you like.

    • Gluten free option: use gf certified bread/wrap.
    • Vegan option: skip the cheese.


Corn Flake Encrusted Chicken Fingers (gluten free) with Mexican-Style Sweet Potato Fries & roasted brussels sprouts (here’s How to Make Brussels Sprouts Delicious)

  • Vegan option: Use the same preparation method with firm tofu instead.

Day 5


Homemade egg sandwich. On a toasted whole wheat/grain English muffin, add two cooked whole eggs, one slice tomato, a couple slices avocado and/or one slice cheese, and wilted baby spinach, plus some salt/pepper to taste.

    • Gluten free option: use a gf certified English muffin.
    • Vegan option: use tofu or tempeh instead of the eggs and no cheese.
  • Quick tip: cook the eggs and wilt the spinach in the microwave! For the eggs, in a microwave safe bowl that has been sprayed with cooking spray/oil, whisk 2 eggs. Microwave on high 2 minutes. The eggs should be fully cooked! For the spinach, simply place a huge handful of raw fresh baby spinach on a plate and pop it in the microwave on high for about a minute, or until wilted. 


4 Ingredient Quinoa Salad. Fruit on the side if you like! 


Meal out on the town! Enjoy, and remember to eat intuitively and stop when you are feeling full. :) Not in the mood to go out? Repeat your favorite of the previous dinners, or get creative.

Day 6 (Weekend!)

Note: for weekend days, I’ve just included brunch and dinner since I know many people tend to eat a late, larger breakfast/brunch and then just have some snacks between then and dinnertime. If you’re not a fan of this approach, feel free to repeat your favorite of the previous breakfast/lunch ideas instead!


Smoked Salmon & Vegetable Egg Casserole (gluten free)


Mexican Lasagna

  • Gluten free option: use gf certified corn or brown rice tortillas
  • Vegan option: omit chicken and cheese. Replace the yogurt with an equal amount of guacamole instead. (There’s still enough protein from the beans.)

Day 7 (Weekend!)


Meal out on the town! Enjoy, and remember to eat intuitively and stop when you are feeling full. :) Not in the mood to go out? This is your chance to get creative, or you can enjoy your egg casserole leftovers. 

Also, I know today is Superbowl Sunday – if you want something fun but also healthy to bring with you or make if you’re having people over, try my Healthier 7 Layer Dip or Hummus Guacamole! (Ingredients not included in shopping list). For more ideas, see this post: 7 Healthy & Delicious Super Bowl Snacks. Some of the products from our sponsors make great snacks, too – try Sabra’s hummus, guacamole, and/or salsa, and Cabot’s cheese! My favorite is the Seriously Sharp. :) Another idea: Loaded Guacamole!


Leftover Mexican Lasagna. Freeze the rest for later in an airtight container, if applicable!

Daily Snack Ideas

Choose a variety of these 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.

Here’s a downloadable PDF with some easy snack ideas/things to pick up at the grocery store (these are not necessarily included in the overall grocery list in most cases): Winter Shape Up Snack Ideas.

Looking for the main Winter Shape Up page where you can find the introduction information and links to each week’s meal plans and workouts? Click here.


Winter Shape Up sponsors

Sponsors: White Plum | Sabra | Reebok | Cabot | Sizzlefish | Stonyfield | FitFluential

This week’s featured sponsor is Sabra, my favorite hummus company! They will be shipping two lucky Winter Shape Up participants a full assortment of their 20+ products. Awesome, right? In addition to their hummus, they also have salsa and guacamole, both of which are delicious. My #1 favorite will always be their hummus + pretzel crisp cups, though! So great for on the go snacking.


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 a winner after the week is over (Sunday night/Monday morning) and notify them directly by email. Good luck!


  1. 1

    Thanks, there are some interesting ideas here that I am looking forward to trying. I am also vegan so that is nice of you to offer some substitute ideas! Sam

  2. 2

    Love the list and tips! thanks!!

  3. 3

    Hi Anne! I’m new to the site but am very excited that you are part of WSU this year! Thanks for putting this together and i’m really looking forward to starting!!! :)

  4. 4

    Great meal ideas!

  5. 5
    Bridget Beaver says:

    looks like a great food list. excited to try the recipes. thank you

  6. 6

    Loving some of the snack ideas. I am a huge grazer, and i think alot of these will be easy to get my kids to enjoy also. Now to see if i can get my picky husband on board

  7. 7

    Thanks for the meal ideas with both gluten free and vegan options. I am a vegetarian so the vegan option is so helpful. Cant wait to have the meals mentioned in the plan.

  8. 8

    Hummus is my go-to snack food with some crackers or veggies! Yum!

  9. 9

    Mmm I might have to start eating something other than Greek yogurt and granola for breakfast because those ideas sound pretty good!

  10. 10

    i am in need of this to help change up my breakfast routine!

  11. 11

    Thank you for having these up ahead of time! I can spend some time this weekend getting things ready!!!

  12. 12

    Thanks very much for putting this together! Can’t wait!

  13. 13

    I’m so excited for the meal plan to be added to Winter Shape Up this year!! Thank you for all the great vegan options – I’m a vegetarian and my husband is a self-proclaimed “meatatarian” ;) so it will be nice to make healthy meals with just a little variation to meet our dietary choices!

  14. 14

    I can’t wait for this to start! Meals look great, and i LOVE sabra hummus! :)

  15. 15

    Thanks! I really appreciate that this menu plan incorporates both leftovers and vegan ideas.

  16. 16

    This works out perfectly since I start a cleanse on Monday that is GF and vegan. Thanks for all the ideas from one RD to another!

  17. 17

    You just made me grocery planning and meal planning for the week SO much easier! I would love to see the meal plan in a printable calendar form that can be posted on the fridge for easy access and a reminder of what the meal plan for each day of the week is. Thanks so much for your hard work in putting this all together!

  18. 19

    You know…I never realized how much work meal plans can be until I saw how many different options you have on this page (vegan, gluten-free, etc.). I appreciate all of the work you’ve put into this with Gina!

    I’m a somewhat picky eater. I’m trying to get more adventerous, though, so my goal with this is to try one new recipe from WSU each week. Hopefully I’ll discover more foods that I like! I think I’m going to give the sweet potato and lentil curry a shot :)

  19. 21

    Looking forward to start, how many calories per day is the meal plan? Thank you for getting us started on the right track, I needed this!

    • 22

      The calories will vary a lot depending on the portion sizing of your meals and hope many snacks, etc. I didn’t include a specific calorie plan since everyone’s needs are different! This is just meant to be a general guide, not an individualized plan. :)

  20. 23

    This is my first time participating in a shape up & I am thrilled with the menu ideas & grocery lists. Thank you!

  21. 24
    Genevieve says:

    I’m really excited about the Shape Up and can’t wait to try some new recipes from the meal plan!

  22. 25

    I really enjoy that the grocery list is comprised mostly of things I buy regularly already, so I know it won’t break the bank or go to waste.

  23. 26

    Thank you so much for including vegan AND gluten free options! So helpful!

  24. 27
    Amelia @i_heart_kale says:

    I love that you have partnered with Gina this year for the Winter Shape Up! Although I am an RD and am not trying to lose weight, it is always nice to get fresh ideas and recipes from another dietitians perspective. I have read your blog from the early days of fannetastic food and always enjoy your recipes. Looking forward to the weeks to come! :)

  25. 29
    Anna Katherine says:

    This all sounds amazing!

  26. 30

    Love the recipe ideas! I’ll definitely be trying some of these next week :)

  27. 31
    Ashley N. says:

    I am a HUGE fan of Sabra! I love Sabra hummus with pretzel chips, such a good snack!!

  28. 33

    The banana oatmeal dish might be my all-time favorite breakfast, so I’m going to be enjoying that! It’s one of the few things that doesn’t upset my stomach after working out.

    I’m a huge fan of hard-boiled eggs, so my breakfast sandwich will be super easy to make.

  29. 34
    Carrie C. in VA says:

    This is so great. Your expertise will add so much and what great companies to partner with. I love Sabra and my kids love Stonyfield yogurt.

  30. 35
    Lindsay in DC says:

    Long time reader here and am super excited about this! I love meal plans since it takes out all the guess work and easy to follow.
    Side note: I made the dark chocolate quinoa bars and 5 minute no bake peanut butter bars during the snow day here in DC earlier this week– They both are AWESOME!! I can’t believe it took me so long to try them out.

  31. 36

    Everything sounds so delicious! I can’t wait to go shopping!

  32. 37

    Thank you for the gf options (vegan too). Looks great!

  33. 38

    Wwow. What a lot of thought and time you put into this. Can’t wait to follow along!

  34. 39

    Can’t wait to get started. Just stocked up on groceries for the week. :)

    I’m vegan, so I LOVE that you’ve provided easy sub-ins.

  35. 40

    looking forward to trying some new recipes!

  36. 41

    These look great! Thanks!

  37. 42

    Wow, these look awesome. I’m especially forward to trying out some of your snack ideas! I’m always on the lookout for new healthy snacks! Thanks for your hard work in putting this together!

  38. 43
    Beth Henderson says:

    Love that you have gf recipes! I need a jump start and I’m excited about joining winter shape up!

  39. 44

    I’m so excited for new recipe and workout ideas! Thanks for an awesome program, ladies!

  40. 45

    I’m accustomed to eating a lot more protein than is contained in this plan. I generally eat about 20g of protein per meal, and around that in snacks too! I am a pretty dedicated strength trainer using heavy weights. Will this meal plan work for me? Am I maybe overdoing on my protein consumption now?
    Thank you for the creative and balanced plan!

    • 46

      Hi Jena! If that’s what works for you, then keep it up, or you could add more protein to this plan – whatever works. As to how much protein you actually need, I’m sorry but I don’t provide individualized nutrition advice unless you’re one of my nutrition counseling clients.

  41. 47

    That smoked salmon and egg casserole recipe looks amazing. It is on our meal plan for dinner one night this week! I am looking forward to all the new recipes.

  42. 48

    Hoping to be able to make it out in the crazy Ohio weather today to get my food for the week, I’m excited to get back into a healthy eating routine.

  43. 49

    Wow, I am so impressed with this meal plan! It’s the most straightforward and simple healthy eating plan I’ve seen – it actually looks like an achievable and reasonable guide! I’m excited to add some new recipes to my repertoire. Also, how amazing is it that you have gluten free AND vegan shopping lists..?! Anne, you have a new fan right here.

  44. 51

    I’m really excited for this nutrition angle of Winter Shape Up- thanks for all of the meal ideas!

  45. 52
    Kimberly f says:

    Thank you for putting this together Anne and Gina, I can’t wait! Thank you for including vegan options as well! Much appreciated

  46. 53

    Excited to get started! Going shopping tonight!

  47. 54

    I love all of these ideas. I especially like the list of snack options especially the roasted chickpeas. I am going to try some Greek seasoning (Cavenders I think it’s called) on mine!

  48. 55

    I love the ideas for healthier options for the Super Bowl! Will definitely use one of them!

  49. 56

    I’ve enjoyed following you for some time (I love joining you on your adventures) and am thrilled with the idea of joining in and shaping up. Your dishes always look and sound amazing. Thank you!

  50. 58

    Thanks so much for the veg options! These meals look manageable and tasty!

  51. 59

    I’m excited to try some of the snack recipes to help myself eat smarter, but still get some sweet snacks!

  52. 60

    I got sunflower seeds instead of flax/chia (couldn’t find them at Safeway, so need to wait for Wegmans tomorrow), but they tasted surprisingly good in the oatmeal this morning!

  53. 61

    I’m so ready to start today. I spent yesterday afternoon prepping, and getting many of my meals ready for this week! Thanks again for putting this together!

  54. 62

    M1: Chocolate green smoothie, 1 egg, 1 banana choco chip muffin top, 1 cup of coffee
    M2: Chicken Posole (leftovers)
    M3: TBD

  55. 63

    SO EXCITED! This is my third (or fourth?) Shape Up and I love that there is more specific focus on healthy eats this time around.

  56. 64

    First time having your microwave oatmeal this morning. As a lifelong member of the “I hate bananas” club, I was a little skeptical, but it was good! The cinnamon helped mask the super banana flavor for me. Thanks Anne!

  57. 65

    Mmmm delicious breakfast and lunch planned for today, plus your Saucy Tomato & Artichoke Chicken for dinner! can’t wait :)

  58. 66
    Allison Galassie says:

    I’m excited for this! I’m not vegan/vegetarian, but I don’t eat fish, so I’ll have to make some substitutions, but that won’t be hard!

  59. 67

    I had overnight oats for breakfast and planning a salad with brown rice and black beans for lunch!

  60. 68

    I tried your perfect microwave banana oatmeal for the first time today! It is now my favorite breakfast option!!

  61. 69

    Meal plan looks great! The oatmeal was perfect for a warming breakfast this morning!

  62. 70

    I’m super excited to try the winter shape up. I travel for work so I’ll have to modify it a little bit in order to fit my schedule but I’m going to do my best to stick to the plan.

  63. 71

    Loved the microwave banana oatmeal! I normally just slice bananas into my oatmeal but mashing them up really changes the texture.

  64. 73

    i love getting new meal plan ideas and i love the vegan and snack options! Thank you!

  65. 74

    I made a chia pudding last night for this morning instead of the oatmeal, as I knew that I’d be rushed for a monday morning. Saved half for tomorrow and then will try the oatmeal on Wed.

  66. 75

    Today I made a new breakfast recipe to kick off the week, and it was fabulous! An Apple Sweet Potato Hash with Cinnamon and Tahini :)

  67. 76

    Thanks for the ideas!

  68. 77

    Had the banana oatmeal for breakfast this morning, yum! Looking forward to the almond crusted tilapia with salsa for supper!

  69. 78

    The oatmeal this morning was delish! And it was simple enough for me to make at work!

  70. 79

    had banana almond butter oatmeal chocolate chip protein muffins with some strawberries for breakfast, have a barley and veggie salad packed for lunch topped with nutritional yeast and a side of carrots and hummus and dinner with be some sushi taken to class with me tonight plus a banana and pretzels and trail mix packed as snacks

  71. 80
    Charline Lachance says:

    Love the snack ideas! I need to do some more prep this week, it looks like.

  72. 81

    Thanks so much for organizing this and putting in gluten free and vegan options.

  73. 82

    Today’s breakfast was delicious!

  74. 83

    Love your sweet potato and lentil coconut curry! I’ve made it many times in the past, so I’m excited that it’s on the meal plan for this week! Thank you for all your hard work :)

  75. 84

    Banana oatmeal for breakfast today with blueberries on top! Loving all these meal ideas :)

  76. 85

    Super excited for this meal plan, only because it’s so versitale. I had the banana oatmeal this morning! Was full until lunch time for once! I did add a touch of honey to mine only because I only buy unsweetened almond milk. Awesome!

  77. 86
    Barbara G says:

    I’m already a devotee of your recipes, so this is going to be a wonderful week. I’ll let you know tomorrow which recipes I chose for today, but I did start off with your oatmeal recipe. Filling and yummy!

  78. 88

    Thanks for the great meal ideas. What to eat? That’s the question I’m always asking myself. I know my plateau (weight loss) has to do with what/how much I’m eating. This is going to be SO incredibly helpful for me. Looking forward to today’s salad!

  79. 89

    Thanks for that banana-oatmeal idea! I want to love oatmeal but really struggle with the blandness and the texture – hope this will help!

  80. 90

    I tried your oatmeal recipe this morning with 1% milk for me and coconut-flavoured almond milk for my husband, using frozen mixed berries as the add-in. I tasted both and it’s hard to pick which was better. My husband was so impressed he asked me to show him how to make it (and I can’t express strongly enough how big of a compliment that is to your recipe)!
    p.s. I really appreciated the grocery list!

  81. 92

    i am already a super-fan of your recipes, and am SO EXCITED to see that you have included a vegan and GF version of the meal plan too!

  82. 93
    Caylee Johanson says:

    I’m loving these recipe options but I’m starting out the Challenge while also doing a 21 day whole food cleanse so I’m adjusting them as necessary. Your gluten free and vegan options are so helpful with this! So far I’ve started my day with rolled oats cooked with coconut milk, apples and cinnamon and for lunch I’ve had a salad with peppers carrots and sunflower seeds with balsamic vinaigrette.

  83. 94

    The banana oatmeal kept me full all morning. Thanks for these fantastic meal plans!

  84. 95

    Love the snack ideas! I always struggle to have fulfilling healthy snacks!

  85. 96

    always love a healthy tuna salad!

  86. 97
    Sarah Finney says:

    Hummus is a favorite! The meal plan looks great!

  87. 98

    Did a grain salad with quinoa as my “grain” for lunch! yum yum :)

  88. 99
    alycia wilson says:

    Prepping my lunches on Sunday has already made for a better week and its only Monday!

  89. 100

    I will be making the Mexican lasagna sooner than day 6! It sounds great!

  90. 101

    Going great today! I made the Mexican lasagna last night (gf) and it’s delicious. It will provide a few quick meals this week as I am busy with the kids and activities in evening. Enjoying some of Gina’s protein ballz as snacks. Thanks ladies!

  91. 102

    I’ve never thought about adding lemon to my green beans before. I’m excited to try it tonight!

  92. 103

    Today I made the almond tilapia and green beans for supper and it blew my mind. So tasty! (I’m not a fan of olives, so I left out the salsa you suggested.) I also made roasted chickpeas for the first time and now I think they’ll be making it into the regular rotation.

  93. 104

    I made sweet potato, lentil and kale curry today. I’ve been meaning to make it for weeks and seeing it here was the push I needed.

  94. 105

    I followed the meal plan for today and it was so tasty and surprisingly I felt full all day! Can’t wait to try the rest of your recipes!

  95. 106
    Kara Heckaman says:

    I did great with a morning oatmeal, salad with grains, but I flopped on dinner with a pasta chicken dish and a big ol cupcake to boot. But at least I worked out and tomorrow I’ll be stronger.

  96. 107

    I had banana oatmeal for breakfast, salad with lentils, carrots & hummus for lunch and the green beans & tilapia for dinner. Dinner was great and would be easy to replicate from memory which is perfect for me!

  97. 108

    I usually eat the same thing for breakfast every day (3 eggs with cheese and whole grain toast with natural peanut butter), but I substituted the oatmeal for the toast today. I’ve had it before, and it was delicious as usual. I might try to forego the eggs tomorrow morning and see how long just the oatmeal gets me. Usually I need a pretty huge breakfast to get me through the morning. I try not to bring stuff to snack on at school if I can help it. I came home from school, ate a banana and gel, ran 5 trail miles, and then I had the tuna pita. Dinner was the tilapia and green beans. I am not usually a fish person, but it was delicious.

  98. 109

    A great eating day today! Also tried a salmon recipe for dinner from cooksmarts and it was healthy and delicious!!

  99. 110
    Jessica G says:

    Today’s meals were all great! I was skeptical of a few things but was pleasantly surprised to love everything! I followed the meal plan and supplemented with flax seed crackers & seriously sharp cheddar for a morning snack, and a clementine for an afternoon snack! I also sipped on hot green tea with lemongrass throughout the morning.

    I have been trying hard to eat intuitively as you suggest Anne! I would say that is one of the hardest things as I am used to finishing what is on my plate regardless of how full I may be. I am AMAZED at how little food I actually need to keep me going! I did not finish any of the meals today!

  100. 112
    Stephanie says:

    Thanks for all of the amazing recipe ideas! Can’t wait to try the banana oatmeal (on the agenda for tomorrow)!

  101. 113

    Busy Monday, finally looking over this and it’s AWESOME! Thank you Anne!

  102. 114
    Michelle Rae says:

    I can’t get to a grocery store until tomorrow, can’t wait to start trying some of the recipes from this plan!!

  103. 115

    For next week, could you put the needed quantities in the shopping list? Without quantities, the shopping list is of limited use.

    • 116

      I thought about doing that, but the problem is that people will be making differing amounts based on how many people they are feeding. I’m sorry!

  104. 117

    love the variety you’ve provided with the meal plan! had a big old salad today for lunch, yum!

  105. 118

    Checking in! Had the banana oats and they were great! Looking forward to workout 1 in the am.

  106. 119

    Thank you for doing this! I’m looking forward to trying some great new recipes!

  107. 120

    Love how everything is spelled out with recipes and alternatives. Is there anyway that nutrition facts can be included with some of the recipes? I want to use some of these recipes with my husband who is on a low sodium diet. Thanks

  108. 122

    Checking in for day 1. Great recipes! I’m gluten free, so I used quinoa flakes in the morning and then had quinoa again in my salad for lunch.

  109. 124

    Love this list! I’m looking to shake up some of my standard meals and this is definitely going to help, thanks so much for all of your hard work to put this together!

  110. 125

    I love starting the day with a bowl of oatmeal, especially in this cold weather!

  111. 126

    I loved the Tilapia with the salsa. I got a bit snacky this afternoon, but focused on the fact that I wasn’t really hungry, just wanted a distraction from work. Can’t wait for tomorrow!

  112. 127

    i have a salad every day for lunch! i’ve been craving arugula and finally bought some, had it topped with a bit of olive oil (breaks down the pepperiness! DELISH!) bluberries, bell peppers & tomatoes! with a side of greek yogurt :)

  113. 129
    Stephanie D says:

    The oatmeal kept me full until lunch….thanks so much for this challenge, I really needed some guidance for a meal plan!

  114. 130
    Jeanne Brashear says:

    The Oatmeal was wonderful! Tilapia with salsa and green beans was a hit with the family- my kids 18 & 22 are fighting over who gets the leftovers for lunch tomorrow! :-) Lunch for me is usually a banana with some sort of breakfast bar or cheese and crackers because I’m driving all afternoon. I know I need to get more creative there. Looking forward to your meal plans!!!

  115. 131
    Amber Schumann says:

    I switched up the schedule a bit and made the sweet potato lentil curry for dinner tonight (hubby doesn’t like spicy or “eclectic”, and he is out of town tonight. Perfect for me to cook up a solo dinner for my own taste

  116. 132

    I’m looking forward to trying out these recipes, but I did this weeks shopping before signing up. Because if this, I started the shape-up by making a big pot of paleo chili, and I’ll be making variations on these recipes based on what I have on hand. Thank you so much for all your hard work!

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    I didn’t eat any of these… but I had salmon for dinner. :)

  118. 134

    Loved the idea of having grain with a salad…for some reason I had just never thought of it before!! Had brown rice and mexican-style kidney beans with my salad for lunch and am about to eat salmon for dinner.

    Best meal plan ever!

  119. 135

    I love broccoli slaw, too. It’s nice way to get some nutrients in. I need to remember to buy it!

  120. 136

    I like savory (vs. sweet) breakfasts, so I made a little omelet this morning and had it with brown rice. :) Made a huge quinoa and chopped veggie salad over the weekend and I’m still working my way through it for lunches!

  121. 137

    Tried the oatmeal today. It was good but felt like a lot to eat!

  122. 138

    These meals look amazing! Thanks for the inspiration! I can’t wait to try :]

  123. 139

    Trying the banana oatmeal today! adding vegan protein powder and using almond milk :)

  124. 140

    Just had the banana oatmeal but with steel cut oats – it was great…I’m trying to teach myself to like oatmeal and the sweetness of the banana is helping ;) thanks

  125. 141

    I was a little skeptical of the protein pancake but tried it this morning and it was tasty!

  126. 142

    The protein pancake was yummy! I added some cocoa powder to the mix and spread some cashew butter on top. I also eat breakfast in the office, so I made it the night before and reheated in the microwave. Worked great!

  127. 143

    Cue the sad trombone – I just burned my protein pancake :( Good thing a big dollop of almond butter (almost) masks the problem.

  128. 145

    Been snacking on homemade healthy banana muffins and LOVING the workouts. Today’s my rest day!

  129. 146

    Checking in for the day: I love Jenny’s tip above about adding cocoa powder to the pancake. I’m pretty sure I need to do that tomorrow morning. I may do the quinoa salad for dinner tonight!

  130. 147

    My favorite go-to breakfast has been oatmeal with cinnamon & a tsp. of coconut oil added in & topped with PB and berries.

  131. 148
    Allison Galassie says:

    Checking in! Ate really well yesterday and looking forward to today

  132. 149

    Checking in! Yesterday I had a bigger lunch of leftovers (from Olive Garden, not sure if I should have been excited or not based on the health factor vs the yummy factor), but ended up being hungry all afternoon. Today I’m going to try to eat a lighter lunch so that I can have my afternoon snacks without feeling as guilty.

  133. 150
    Michelle Rae says:

    Yum!!! Made the microwave oatmeal this morning and it was amazing!!

  134. 151

    Tuesday update! I’ve had to move some meals around because work is CRAZY right now, but the breakfasts have been great. I have to say though, my protein pancake was not as pretty as yours! Excited for the yummy salad I have waiting for me for lunch and the breakfast burrito in the AM! :)

  135. 152

    I was going to try the pancake today, but instead I opted for the yesterday’s oatmeal again. It’s just so good!!! :) Looking forward to a ginormous salad for lunch and then we might be out tonight so my dinner schedule might get switched around a wee bit.

  136. 153

    Made the banana protein pancakes yesterday, but subbed the banana for SWEET POTATO! it was fantastic :) Today is a lighter breakfast of cottage cheese and berries, since I did not work out this morning. I plan on doing my favorite cardio dance class later tonight :)

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    Looking forward to dinner tonight. Serving it over quinoa.

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    Chia pudding for me this morning. I added oatmeal today so that the texture was a bit better for me – tasty!

  139. 157

    Thanks for the meal plan. I’m kind of surprise by all the meals out…I guess that’s what people do now a days. :) I’m bookmarking some of the recipes to try.

    • 158

      Just trying to make sure it’s flexible! Feel free to substitute one of the previous meals for a meal out, if you don’t want to eat out!

  140. 159
    Amber Schumann says:

    Microwave banana oatmeal this morning with coconut and fresh strawberries. HOLY YUMMINESS BATMAN!!!!!!!!

  141. 160

    I had microwave banana oatmeal this am, with almond butter (which I add to many breakfast items, if not all ha ha). It’s one my of my favourite breakfasts!

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    Paige Callahan says:

    this morning I had oatmeal with greek yogurt banana, chocolate protein powder and chia seeds in it. Lunch will be another salad with my barley/veggie salad on top and fish. and dinner is with family friends- salmon, roasted veggies, and rice

  143. 162

    Food and fitness going well so far! Homemade falafel for dinner tonight (baked, not fried) ;)

  144. 164

    yum, pumpkin pie chia pudding is on the books for tomorrow morning!

  145. 165

    I’m enjoying my “salmon salad with a twist” — I mixed the salmon with a little Dijon mustard, which is awesome. Also, broccoli slaw might be the best salad topper ever invented!

  146. 167

    I’ve had a green smoothie for breakfast both Mon & Tues!

  147. 168

    I’m not following the food plan exactly, but trying to be more strict about following the “zone.” Planning to try the Almond Encrust Tilapia this week!

  148. 169

    Going great so far! I love a good meal plan, and you are AWESOME, Anne! Your blog is one of my favorites :)

  149. 171

    Stuck with the banana oatmeal again this morning :) Excited to try the Tuna Salad some time this week. Might make it with sardines though!

  150. 172

    I have loved every meal so far: Mexican lasagna, microwave banana oatmeal, and the 4 ingredient quinoa salad! The little one I nanny loves the quinoa, so great finding new healthy things she likes :) thanks for all the ideas – makes eating healthy easier – I’m developing a new love for creative salads too!

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    The Pumpkin Pie Chia Pudding looks fantastic and I cannot wait to try it!

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    Quinoa salad and apples with PB2 for lunch!

  153. 176
    Shelley L says:

    I sent out a tweet yesterday but it was hard to get into 140 characters! I’d love to see a blog post on how you manage to consistently eat healthy and the road that got you there (unless you’ve been like this all along). Also, what do you do when you have junk food and sugar cravings? I understand that everything in moderation is great but what happens when you have these cravings – very strong ones – on a daily basis no matter how hard you try to clean up you diet? Thanks Anne!

    • 177

      I’ll try to do a post on this soon, but one of the main things for me is not having junk food or candy in the house! That way it stays an outside treat. :)

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    Barbara G says:

    The tilapia is so delicious and easy to prepare. I will incorporate it into my meal plans on a regular basis. Also, I tried the pumpkin chia pudding. It’s a wonderful and very filling snack.

  155. 179

    I microwaved my eggs! This was life changing because I love eggs but never eat them because I am also trying to feed my son so it just seems like too much work but this is a great way to eat them. Thanks you so much

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    I loved the oatmeal Monday morning – and I normally really don’t like oatmeal. Definitely adding it into the breakfast rotation!

  157. 181
    Christina C says:

    I’m not following the plan exactly but love your ideas. I definitely want to try those zucchini muffins, and am making an effort to majorly increase my green smoothie / juice intake!

  158. 182

    checking in for day 2! the protein packed pancake was awesome! definitely surprised me.

  159. 183

    I was a little skeptical of the pancake this morning, but it was so delicious! I am excited to make the curry tonight!

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    Loved the tilapia recipe last night! I’m not usually a fan of fish, but I ate my entire portion!

  161. 185

    Had greek yogurt and pistachios as a post-workout snack it was delish! Salmon and steamed cauliflower on the dinner menu!

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    Making the curry tonight, can’t wait!

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    Shaina Anderson says:

    Didn’t have time to grocery shop last night after our long weekend trip, so improvised with an egg/turkey/tomato/cheese breakfast sandwich + mango. I’m excited to make the curry tonight though! And I’m going to it make it blow your face off spicy. :-)

  164. 188

    Any tips for actually stopping when full? I have to admit I have a hard time leaving food on my plate!

  165. 190

    Had the corn flake encrusted chicken tenders with broccoli and sweet potato fries- yum! I also need to eat smaller portion sizes. I love to eat and it’s hard to stop sometimes!

  166. 191

    I didn’t have enough time for the pancake this am so I had oatmeal with blueberries, walnuts, flax seed and coconut oil. Lunch was a banana with Belvita and sipped a green smoothie throughout the day. I was planning to make the curry but had to work late so I’m thrilled to see no one ate the leftover Tilapia and green beans from last night. :-) I adore leftovers!!!

  167. 192

    The lentil curry was delicious! My husband really loved it. :)

  168. 193

    YUM curry! had it for supper and it was realllllyyy yummy. next time, im going to use less/no green peppers and way less sriracha because im a wimp! haha

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    I’m really glad you included a vegan option for this meal plan. I made almond crusted tofu last night, the black bean salsa was bomb. Todays “tuna” salad made with beans instead on a pita was awesome too!!

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    Christina says:

    I just made the dark chocolate quinoa bars to have as a snack the rest of the week, can’t wait to see how they turn out!

  171. 197

    I tried the oatmeal this morning– delicious! Repeated the tilapia and beans for supper, and made a similar zucchini muffin recipe to have for snacks.

  172. 198

    Made pancakes today!

  173. 199
    Kara Heckaman says:

    Checking in for the day! I had oatmeal, salad, and a luna bar today. Fish and a sweet pototoe for dinner. And…
    NO DESSERT! That was the first time in a long time I fought off the urge for a sweet treat after dinner. Promising myself I’ll do the same tomorrow!

  174. 200

    Loved my tuna for lunch today! I must confess I had some carrot cake for dessert tonight though; all things in moderation, I say!

  175. 202

    Loved the tilapia last night!

  176. 203

    Loved the sweet potato and lentil curry! I threw some left over avocado on top. Great recipe. :)

  177. 204

    Loved the banana oatmeal so much yesterday that I had to have it again today! lunch was a huge bean salad with tons of veggies all afternoon.

  178. 205

    I loved all of the recipes so far–I’ve been following them pretty well. I splurged today with a yummy IPA though ;)

  179. 206
    Katherine M. says:

    The perfect microwave banana oatmeal is SO addicting! Such a delicious start to my day this morning!

  180. 207

    I’m not following this to a t, but loving the idea of getting lots more veggies in. Also, going to try a big grain and bean salad this week! Sounds so easy to use a bunch of veggies in the fridge!

  181. 208
    Holly Miller says:

    Checking in for day 2! Had leftover mexican pizza for lunch! This stuff is GOOD!

  182. 209

    Day 2 I had the oatmeal and banana for breakfast, leftover tuna salad in a pita for lunch with greek yogurt and an apple. I had a Bible study last night, and we had tacos for dinner. I just had one and tried to limit my chips. Oh, and I cheated with a rosemary cheddar scone and skinny mocha at Starbucks.

  183. 210

    Wednesday update: Dinner last night: Big salad with avocado/salsa dressing, chickpeas, and squash… same for lunch today.
    Breakfast: Same ole same ole…green smoothie, egg, banana muffin top

  184. 211

    Heading to my grandparent’s tonight for dinner will be my “eating out” for the day :) Sticking with banana oatmeal for breakfast again but adding some pear that’s leftover from making a green juice this morning!

  185. 212

    Grabbing dinner quickly tonight, but I’ll be whipping up some baked butternut squash to go along. YUM.

  186. 213

    Checking in: I always bring the same salad for lunch (I’m such a creature of habit!), but I need to try to spice it up a little using some of your tips! I appreciate your work on this!

  187. 214

    Had the oatmeal for breakfast this morning. Delicious & has kept me full for hours!

  188. 215
    Allison Galassie says:

    Struggling a bit, so tempted to eat other snacks…

  189. 216
    Barbara G says:

    I enjoyed the oatmeal this morning…. Yes, again. I’m not tired of it at all. The sweet potato and lentils were delicious in the curry sauce. It’s a combo I’ve not thought of on my own. Thanks for the innovative, tasty recipes.

  190. 217

    Getting a late start, but about to make today’s breakfast

  191. 218

    Ready for today…my plan is baked pumpkin oatmeal for breakfast, kale salad with tuna for lunch and out to dinner —grilled chix planned or salmon.

  192. 219

    Loving and dreading the squat jumps tonight but the oatmeal makes the mornings so much better!
    Going for the lentils and curry tonight….new addition and I love to try new things.

  193. 220

    Made the chicken fingers with corn flakes – YUM! Thank you for coming up with a cool idea to eat chicken that doesn’t overcook it (which I tend to do…) :)

  194. 221

    Leftover curry with an egg on top for breakfast this morning! So good

  195. 222

    Loving everything so far. Pleasantly surprised by how much I loved the curry last night. I’m actually looking forward to leftovers of something I was pretty sure I wouldn’t like at all!

  196. 223

    Vegan overnight oats to start my day off right!

  197. 224

    I am loving the banana oatmeal, which i can easily make at work for breakfast. it is a staple.

  198. 225

    Loved the sweet potato lentil curry last night! I will definitely be making it more often.

  199. 226

    checking in for day 3, still loving this week’s meal plan! Can’t wait to see what’s coming next week!

  200. 227

    It’s day 3 and I am absolutely loving your meal suggestions! I am noticing a difference in my energy levels when I eat the breakfasts you’ve planned!! I’ve switched things around depending on my schedule in the evenings, but I am thinking that we might do the almond encrusted tofu/tilapia (for my hubs :) tonight!

  201. 228

    Checking in – did another @cooksmarts meal last night and had banana oatmeal this morning (although it’s a snow day here in NC so I actually had time to make it on the stove!).

  202. 229

    Anne! The breakfast burrito this AM was awesome! I’m working with limited resources because we’re “snowed in” (roads are icey) in southern louisiana but it’s all good. My hubby is a picky eater but I think the dishes you put together look so good he’s been branching out and it’s only week 1! I’m so excited about this and looking forward to the upcoming weeks. Thank you ma’am!

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    Currently out of bananas but they are on my list so that I can make your protein pancake!

  204. 232

    Checking in for day 3! I got a little case of the snack monster last night, and munched on a litttttle more popcorn than I probably should have (it was “skinny” one ingredient, corn, popcorn, but still). To curb that today, I am aiming for a little more protein with my meals. Starting today off with a banana protein pancake and some PB after knocking out Workout 1 for the second time this week :)

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    I made the banana oatmeal this morning with scoops of almond butter on top!!!! Yummy!!!!

  206. 234

    Pumpkin chia pudding over granola for breakfast this morning was a hit with the whole fam. :)

  207. 235

    Loving this!

  208. 236

    Just finished a yummy tuna salad for lunch :)

  209. 237
    Christina D says:

    just checking in for the day and I have to say that I am getting some good food ideas from other commenters as well as your meal plans. loving these daily check ins!

  210. 238

    had a microwaved egg with arugula & hot sauce with an indian masala paronta (as a burritto i guess?) for breakfast! making veggies with marinara tonight :)

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    Loved the dark chocolate quinoa bars. They’ve been a great snack that really keep me going without a sugar crash!

  212. 240

    Going for a simple roasted chicken with roasted veggies tonight. I know it’s not on the menu, but the husband asked nicely :)

  213. 241

    Going to make the sweet potato and lentils for dinner, can’t wait to try them!

  214. 242

    My yummy breakfast burrito kept me full until this afternoon–for lunch I decided to bring a bean+ quinoa salad with some greek yogurt+PB2. Feeling great!

  215. 243

    I am really proud of the salad I put together today, so I just wanted to share it! I mixed red quinoa, garbanzo beans, tuna, cherry tomatoes, romaine lettuce, fennel, cilantro, and green onion, added some lime juice and olive oil, salt and pepper, and tada! Seriously one of the most delicious salad combos I’ve had, and I make up new salads on a weekly basis. I had it for lunch and then just had to eat leftovers again for dinner! Thankfully I made a huge batch (as I always do with salads) so there’s still some for tomorrow!

  216. 245
    Christine says:

    Anne I’m LOVING the food!!! My breakfast burrito didn’t turn out that great this morning – but that was b/c I finally got around to eating it about 2 hours after I made it!! I’m trying to find ways to ripen my bananas faster so I can make more pancakes!! I’m really looking forward to pudding for breakfast tomorrow!!

  217. 246

    Looking forward to trying your banana/egg/flax pancake recipe this weekend!

  218. 247

    That pumpkin chia seed delight is so delicious. I’m really limited desserts, so this is a great sub. Looking forward to the oatmeal too. Thanks! :)

  219. 248
    Paige Callahan says:

    Made overnight oats for this morning with Greek yogurt, chocolate protein powder & used silk milk, plus had blueberries on the side. Lunch was a loaded baked sweet potato with black beans, Greek yogurt, salsa& quac. Snacked on some pretzels and peanut butter and some chocolate covered almonds plus a soy latte. Dinner is going to be a salad, with tilapia and my barley salad plus some carrots and hummus

  220. 249

    Made the almond encrusted tilapia and lemon-garlic green beans last night and it was delicious and because I am a single woman and had lots of left-over fish I added one of them to my big salad today for lunch and it tasted just as good cold! Love the meal plans and can’t wait to try the curry tonight!

  221. 250
    Holly Miller says:

    Day 3 check in- I am LOVING that mexican lasagna, had it for lunch and dinner haha

  222. 251
    Christina C says:

    Made delicious banana oatmeal today – love the meal plan!

  223. 252

    Had more pancakes today!

  224. 253

    I had spaghetti with ground deer meat and whole grain noodles with spinach thrown in for good measure.

  225. 254

    Wednesday update! Today was CRAZY at work, and having the pre-made meals and meal plan made it soooo much easier to stay on track! Looking forward to the pumpkin chia pudding for breakfast!!!

  226. 255

    We made tuna pitas for dinner tonight! I really love the broccoli slaw, btw.

  227. 256

    Thanks for the great super bowl ideas, we are hosting so I have to serve something everyone will like!

  228. 257
    Stephanie D says:

    Just had the sweet potato lentil curry for dinner, yum! Hubby approved too, which is hard to do when the recipe is “healthy” ;-)

  229. 258

    I cannot wait to try the sweet potato lentil soup!

  230. 259

    Today I tried out the tuna salad on a wrap (loved the yogurt/mustard combo!) for lunch, and made the cornflake chicken and some sprouts for supper.
    I already notice myself eating less because I’m filling up on more quality foods!

  231. 260

    I had tuna and veggies for lunch. I don’t need fancy meals during the day because I’m at work and super busy. Tuna is awesome because it’s a protein that hardly ever hurts my tummy.

  232. 261

    Loved my breakfast burrito this morning! And just prepped pumpkin chia seed pudding for tomorrow.

  233. 262

    Loving the banana oatmeal, had it again for breakfast today!

  234. 263
    Amber Schumann says:

    Check In! Had pumpkin pie chia pudding for breakfast. To be honest, it wasn’t my fav… not BAD, just not as scrumptious as the last two breakfasts I’ve made (I think my milk-to-chia ratio was off). And made almond crusted tilapia with sweet potato and broccoli for din din!

  235. 264

    Yumm! I prefer cooked veg so I had them instead of salad for noon… but I stuck to healthy eats!

    My goal this week is to avoid night snacks – I always overdo them. so far so good!

  236. 265

    Can’t wait to eat that chia pumpkin pie pudding in the am!

  237. 266

    Checking in! Planning on finishing up some tuna salad leftovers and making dhal for dinner.

  238. 267
    Donna Ricciutti says:

    checking in. love the banana oatmeal

  239. 268

    Just packed healthy tuna salad for lunch today. Looks great!

  240. 269

    Getting ready to get my 5 mile run in this morning and have a healthy pumpkin smoothie in my mind for post workout fuel.

  241. 270

    Looking through for eat ideas. The banana oatmeal sounds yummy!

  242. 271

    Tried the corn flake chicken tenders and Brussels sprouts for dinner last night! It was my first time making Brussels spouts and they were SO GOOD! Thank you for inspiring me to try them :-)

  243. 273

    perfect banana oatmeal for breakfast and wrap for lunch. yum yum :)

  244. 274

    Finally conquered the pancake — so good!

  245. 275

    Yummy banana oatmeal! Love it! Now that my breakfasts are so much more interesting, I look forward to it. Thanks for the great ideas!

  246. 276

    I’m not a huge fan of chia pudding, so I opted for the pancake again —- who doesn’t look a good pancake in the middle of the week?!! I actually feel like I’m splurging!

  247. 278

    Going to attempt intuitive eating today after hitting the popcorn bag one too many times again yesterday. It is a seemingly simple concept, yet surprisingly hard to execute! Years of bad snacking habits to break, I guess. On the workout docket for me today is a cardio class this evening if I can make it (i.e. if LA traffic will allow it!).

  248. 280

    Suprise… banana oatmeal again today :) Packed Monday’s bean and grain salad for lunch today! Spinach, brown rice, chickpeas, roasted beets, red cabbage, avocado and bell peppers with a homemade lemon tahini dressing.

  249. 281
    Paige Callahan says:

    Started the morning with coffee and two mini banana protein muffins before going to the gym, then had plain Greek yogurt with protein powder and muesli and a banana and peanut butter, lunch is more barley salad and tilapia, and then going to the dining hall for dinner which will be a spinach salad with various veggies and some sort of fish and some fruit

  250. 282

    Mmm…perfect breakfast oatmeal with flaxseed and frostbitten berries that have been neglected in my freezer since Summer smoothies…

  251. 283

    Thanks for the new recipes! I loved the grain and bean salad. Looking forward to trying more after I get to the grocery store.

  252. 284

    I love the idea of adding a grain to my salad at lunch! I’ve been doing this all week and finally feel satisfied instead of wanting more after my previous salads that lacked a grain. Thanks for all that you’re doing to help us all eat balanced and have fun ale hole doing so!

  253. 286

    Checking in for the day – excited to try the healthy twist on tuna for lunch today!

  254. 287

    My meals yesterday went great! My small lunch with room for afternoon snacking plan is working out. I didnt even snack when I got home from work which I usually jump into. I wish I had some of the ingredients for your meals this week but I had already grocery shopped when I saw the post so next week!

  255. 288
    Allison Galassie says:

    Doing better today!

  256. 289

    I love your addition to the winter shape up! having a variety of meal plans is awesome!


  257. 290
    Charline Lachance says:

    Toast with eggs and hummus for breakfast! delish!

  258. 291
    Amber Schumann says:

    Yesterday it seemed like I couldn’t keep myself satisfied. I guess my body is adjusting to the more active lifestyle thanks to Gina’s workouts and my half marathon training program. Hoping to keep things under control today, I started my morning off with a breakfast wrap! 2 eggs scrambled in ghee with spinach and basil. Avocado, tomato, a sprinkle of Italian blend cheese, all rolled up in a Flat Out wrap! It was delicious! Let’s hope it does it’s job and keeps me satisfied for another couple hours until lunch ;-)

  259. 292

    Had banana oatmeal again for breakfast! Added hemp. For lunch, delicious four ingredient quinoa salad–threw in a string cheese for more protein and hot sauce instead of salsa–still delish!

  260. 293

    Made the Pumpkin Spice chia latte this morning! Yum! Oh and the tuna salad for lunch :)

  261. 294

    Going strong today! Love this extra motivation to eat well!

  262. 295

    Bean and brown rice salad for lunch…yum!

  263. 296

    I’m not planning to follow the meal plan exactly, but some of these recipes look so good I had to Pin them! I can’t wait to make them for myself!

  264. 297

    I love chia pudding. I make it ahead of time and take it to work as a snack.

  265. 298

    Loved the banana/flax pancake! It will definitely become a staple. Thanks for all the great recipes!

  266. 299

    I love that you have GF and vegan options. That’s usually missing from typical meal plans! I love that you teamed up with Gina!

  267. 300

    Loved the lemon zucchini muffins this week! Great afternoon snack or with bfast!

  268. 301

    I am learning that I do not know how to roll up wraps/burritos. Sigh.

  269. 303
    Christine says:

    I ended up having the pumpkin chia pudding at lunch time (along with my Quest bar after my workout). It’s yummy put since I only buy unsweetned almond milk – it could use a little sweetness – next time!! Tonight is cornflake chicken tenders and roasted sweet potatoes with brussel sprouts – I can’t wait!!

  270. 304

    Made the pumpkin chia seed pudding this morning, my toddler liked it!

  271. 305

    Had the Flourless Protein Pancake today– so tasty!

  272. 306

    I’m going to try to the pancake and oatmeal starting tomorrow. I’m going to visit my brother and sister-in-law this weekend and they are healthy eaters, so i’m looking forward to being able to cook them a good breakfast for a change. :)

  273. 307

    Thursday check in! While I think the chia seed pudding is cool in a science, oh em gee it’s so cool how they expand and jelly-fy sort of way, I think I’m gonna stick to oatmeal in the future! SUPER pumped for Mexican lasagna. I prepped everything last night, so it’ll go straight in the oven when I (eventually) get home! I used Cabot sharp cheddar and I’m pretty excited about it!

  274. 308

    I have been enjoying the grain and bean salad all week! I made a big batch on Monday and then have been eating it for lunches each day. It makes meal time so easy. Thanks for a great, healthy lunch idea!

  275. 309

    Meal out!

  276. 310

    Checking in Thursday. A busy few days around here and modifying the meal plan. Look forward to making all the recipes when I can find the time. The chia pudding looks great. I am going to make a big patch of protein pancakes to freeze. Today I did protein shake, kale tuna salad and turkey meatloaf muffins with roasted sweet potatoes. Added in snacks too. Need to make ahead a bunch of protein ballz. Love them. Thank you for the meal ideas!

  277. 311

    The pumpkin chia pudding this morning was delicious :)

  278. 312

    planning on makings some chicken tortilla soup wiith roasted brussel sprouts for dinner :)

  279. 313

    Loved the sweet potato lentil curry last night! Tonight is out with friends so will try and keep it healthy!

  280. 314

    The Mexican lasagna was delish!

  281. 315
    Christina says:

    just checking in for the day- i’ve noticed this week that knowing i should check in each day is keeping me a lot more honest about my nutrition plan. far fewer fingerfuls of sunbutter and nibbles of cookies are happening this week :)

  282. 316

    I made the sweet potato curry tonight for dinner and it was AWESOME! I had 2 choc chip protein ballz today which are delish and lots of blueberry infused water. The recipes have made me branch hit quite a bit cooking-wise but I’m loving it! Thanks

  283. 317

    So excite for leftovers tonight! The curry sounds perfect with it sleeting outside. :)

  284. 318

    Just made the pumpkin chia seeds. I added oats to make it a lunch meal because it’s so easy to take to work. Trying the curry tonight.

  285. 319

    Definitely need to stock up on chia seeds! I forgot to get them this week, so I’ll add them for next week so I can try the pudding! I’ve been wanting to try chia pudding forever and keep forgetting about it!

  286. 320

    I love having new recipes to try that taste so amazing!

  287. 321

    I had a wrap and also some broccoli today. Other than that, I strayed from the meal plan and did my own thing. I love the idea of a breakfast burrito… tomorrow!

  288. 322

    Ch-Ch-Ch-Chia pudding! This is amazing!!! Plus, once again my son ate everything I fixed today: pudding for b-fast, chicken and sweet potatoes for dinner! We packed our Protein Ballz for snack. The best part was the great conversation the “healthy” french fries gave rise to: all about staying healthy and keeping fit!

  289. 324

    All of today’s meals were repeats (tuna salad wrap, cornflake chicken, etc) Oh, the joys of living alone.. :P

  290. 325

    Still loving veganizing this meal plan, and I’ve been sharing the dinners with my boyfriend. He has scarfed down everything so far.

  291. 326

    I was all over the place today with flourless pancakes, pumpkin chia pudding, and sweet potato brownies. Craving sweets but still trying to stick pretty healthy!

  292. 327

    Made the corn flake chicken tenders tonight and my husband LOVED them. Thanks for the great recipe!

  293. 328
    Holly Miller says:

    Day 4 check in- Meh. Had the mexican lasagna for lunch. Dinner at my moms but overate..grrr

  294. 329

    Just finished my bowl of Pumpkin Chia Pudding. I had never made chia pudding before & was pleasantly surprised! Added some cottage cheese for protein!

  295. 330

    Almost the end of week 1! I feel good about my eats, but I hope to do a better job next week of incorporating your recipes!

  296. 331

    Getting ready to get my run on and then a delicious pumpkin smoothie!

  297. 332

    Holy smoke, tried chia pudding for the first time this morning. Where has it been all my life?? I made it using a recipe from Gina’s blog because I didn’t have pumpkin puree, but I did have coconut milk (hers calls for a mix of coconut milk and almond milk), added some mango, and died and went to heaven.

  298. 334

    Egg wrap for breakfast after week 1’s workout + ab burner, and have a spinach salad ready for lunch.
    TGIF everyone!

  299. 335

    Man I’m feeling so good about this week! I feel like I have kept my snacking in check, and I don’t snack when I get home from work either. Feeling good!

  300. 336

    Nom nom nom…was craving oatmeal this morning so I did the microwave banana oats with raspberries, some ground flax and pumpkin seeds, a dash of protein powder, and a little blob of almond butter. SO GOOD.

  301. 337

    I can’t believe we’re already starting the wind down of week 1!!! I was craving something cool and refreshing this morning, so I changed it up and made a smoothie with strawberries, mango, banana, water & sweet cream vegan protein. SO GOOD!!! I’m planning to a gigantic salad for lunch and then dinner is still up in the air. My mom is in town, so we may go out for Vietnamese or I might whip up a vegetarian red thai curry that I’ve been drooling over which is similar to your curry recipe from earlier this week. Happy Friday!

  302. 338
    Stephanie D says:

    had the tuna with a healthy twist for lunch yesterday, it was delicious and my coworkers were jealous! thanks!

  303. 339

    Friday check in. :)

  304. 340

    Ready for egg tacos w/black beans and pico tonight :)

  305. 341

    Microwaved egg with hot sauce and avocado this morning for breakfast…. green smoothie on the side. Delicious breakfast :)

  306. 342

    Another day —- another bean/grain salad! I’m loving this week’s combo that I made in bulk on Sunday. Greens, orange bell pepper, tomato, green onion, quinoa, chickpeas and goat cheese. The goat cheese makes it so amazing. Topped with a homemade dijon dressing.

  307. 343

    Feeling crummy today, but going to try not to go crazy on food (the way I usually do when I’m ill). Breakfast was my old standby of a bar, but lunch and dinner will likely be a tofu and quinoa bowl with lots of veggies.

  308. 344

    Coworker brought in donuts. I snagged one but will be taking it home so that I can have a bite and have my husband eat the rest. In the meantime, staying full on some apple and carrot slices!

  309. 345

    I had oatmeal for breakfast, salad and chicken for lunch.

  310. 346
    Keri Mason says:

    green smoothie and quinoa breakfast bars for breakfast/morning snack! YIPPEE!

  311. 347

    Looking forward to having dinner out tonight (or ordering in)…a much needed break from preparing meals all week! Love the Week 2 plan also!

  312. 348

    I’ve been enjoying the week. I usually do a rough meal plan & food prep for meals but never do that much for snacks. I planned & prepped snacks to this week and have loved what a difference it made.

  313. 349

    Just ate a salad and some left over corn encrusted tenders, yum! Dinner is more salad and ground turkey tacos. Been really good with making clean choices this week and am feeling great!

  314. 350

    Egg sandwich for breakfast and leftover cornflake chicken and sweet potato fries for lunch! I love having a menu all planned out for me!

  315. 351

    I didn’t get to make your chicken fingers this week, so I’m totally looking forward to that next week! From reading everyone else’s check ins/facebook posts it seems like a winner!

  316. 352
    Anna Johnson says:

    Thank you for all of your work! These are some awesome meal plans :)

  317. 353

    Having a girls night tonight with healthy snacks! Making guacamole and black bean brownies!

  318. 354

    I made myself a breakfast burrito this morning with tomato, avocado and black beans

  319. 355

    Make a chocolate sweet potato protein shake for breakfast, had some chocolate chip protein balls as a snack, and lunch was leftovers, now getting ready for sushi for a friends birthday for dinner

  320. 356

    Excited to make the chicken tenders tonight. Enjoyed the last of the sweet potato curry leftovers with some extra spinach for lunch.

  321. 357

    Today, in an effort to use up some leftovers, I took the last of the chicken fingers and put them in a wrap with the broccoli slaw, celery, and yogurt/mustard dressing left over from the tuna salad. Yum!

  322. 358
    Holly Miller says:

    Day 5 check in: more mexican lasagna!!! That recipe is a keeper!

  323. 359
    Christina says:

    my weekly weigh in was today and i lost 2.2 lbs this week, which is a LOT for me! i’m usually around the 1-1.4 lb range. I attribute a lot of that to the accountability from this group and trying out a few of your amazing recipes Anne!

  324. 362

    I’ve been making breakfast everyday! Such a new thing for me.

  325. 363

    Girls night out for Mexican! Chicken & beef fajitas for me.

  326. 364

    Winning everyone over with your recipes! Thanks a TON! :)

  327. 366

    I had an egg ‘sandwich’ for breakfast with Daiya cheese and salami. I never thought I would enjoy savory breakfasts so much! For dinner, I had rice-less sushi and edamame.

  328. 367

    Mexican Lasagna–why didn’t I think of that?!

  329. 368

    I’m going to try out the pancakes today, hopefully!

  330. 369

    Yesterday’s egg sandwich was awesome! Made it in about 5 minutes so it fits in the morning rush routine. Probably going to have the banana oatmeal this morning. Have a good weekend!

  331. 370

    Homemade egg sandwich for me today. Ezekiel english muffin, microwaved egg, avocado… yum!

  332. 371

    so far its a tie between the banana pancake and the egg sandwich! I love them both and could probably just eat solely those two for every meal. yummm!

  333. 372

    so last night i made this AMAZING stirfry to celebrate chinese new year :) home made with fresh healthy ingredients! also inspired to make oatmeal with eggs with morning! and your banana flax pancakes are on the list, im hearing rave reviews ;)

  334. 373

    Can’t believe Week 1 is nearly over. I took a peek at the Weed 2 menus so I can shop for what I will need. I’m really looking forward to that comfort-sounding homemade minestrone soup and to trying out tempeh for the 1st time.

  335. 374

    I’m on day 4 of green smoothies for breakfast!

  336. 375
    Allison C Galassie says:


  337. 376

    Woke up craving pancakes and am so excited to try these out. Sadly I realized that I am still out of vanilla. Was going to skip the pancakes (since all I was thinking of was conventional recipes) and have eggs and veggies but someone on facebook posted a reminder about these. Thanks for sharing!!

  338. 377

    I looooooooooooved the almond covered fish. I can’t say enough good about it! This recipe with definitely be on my go to list of meals to prepare. Thanks for your expertise!!!

  339. 378

    Today started out with a strawberry banana protein smoothie followed by some serious grocery shopping for week 2!!

  340. 379

    Lunch was a loaded salad with my favorite vegetarian addition – coconut bacon.

  341. 380

    I am still on the chia pudding train. I was out and about today and didn’t really have a solid meal until dinner, which was grilled chicken and salad at a friend’s birthday party. Had a not that unhealthy dessert which felt really decadent because it involved melty chocolate–wrapped slices of banana topped with pieces of dark chocolate and a few scoops of peanut butter in foil and put it on the grill for a few minutes until everything got nice and melty and awesome. It was kind of like eating a melted Reese’s peanut butter cup…with banana. Amazing.

  342. 381
    Christina says:

    rocked out my 9 mile long run today fueled by some healthy pancakes :)

  343. 382

    Mainly following along with the snacks. We get a CSA which pretty much dictates our meals.

  344. 383

    Veggie chili for lunch & sushi for dinner!

  345. 384

    making mexican lasagna right now! hope its yummy :)

  346. 385

    The breakfast casserole was sooooo goooooood! I love love smoked salmon and the guys loved it too!!

  347. 386

    My eating has been all over the place yesterday and today, Saturday. I am getting in good, large breakfasts. And me and the hubs are working on dinner … Moroccan chicken with roasted veggies.

  348. 387

    I did alright with food for the week, but I didn’t follow the plan a whole lot. I used some ideas from it for different lunches/dinners — I made the tuna pita wrap, the sweet potato lentil curry, the oatmeal a few times, and the tilapia. Since my husband is gone, I was able to make two meals out of some of the dinners. I’m hoping to try the lasagna tomorrow — I have some chicken that needs to be cooked sooner than later.

  349. 388

    Went on a trip with my family and ate super healthy! Feeling proud of myself.

  350. 389

    I had egg white omelet with veggies, yogurt and fruit, chicken and brown rice crockpot meal.

  351. 390
    Paige Callahan says:

    Today I had two salads- lunch & dinner, for lunch I topped it with tilapia and barley salad and with dinner I topped it with sauteed veggies from whole foods, two eggs, and some soy mozzarella cheese. Plus I snacked on trail mix today and some quinoa bites and breakfast was a low carb wrap with peanut butter and chocolate chips and a container or blueberries

  352. 391

    Had a busy day out of the house. Packed some healthy snacks. Had brunch out. Making grocery list and looking over meal plan for next week.

  353. 392
    Amber Schumann says:

    Made a twist on the banana oatmeal this morning. Added coconut oil, maple syrup, vanilla, and shredded coconut. Holy tropical heaven into mouth batman !!!!!!!

  354. 394
    Holly Miller says:

    Day 7 check in: starting the day healthy with oatmeal..ending the day with oven fried Old Bay wings!!!

  355. 395

    Last day of week 1!

  356. 396

    Starting the day with a smoothie and overnight oats. Looking forward to a new week!

  357. 397

    I started my day with microwaved banana oatmeal with a scoop of peanut butter

  358. 398

    Going out for brunch. Yummmmm…

  359. 399

    Started the day with a mushroom, zucchini, and egg scramble. Very yummy. Trying to start on a wholesome note so I can enjoy some treats later!

  360. 400

    just finished prepping a bunch of superbowl snacks… a few were healthy ideas so i have something to snack on during the game :)

  361. 401

    Brunch out this morning with my grandparents. Lovely way to start our Sunday :) Eggs, toast, bacon, grits and hot tea. I have a feeling I’ll be full until dinner time!

  362. 402

    pumpkin pie pudding,turkey chili with lentils and mexican lasagna for dinner. feeling good from all of the healthy food.

  363. 403

    Made the whole batch of Mexican lasagna just for me. Looking forward to lots of leftovers in the next week!

  364. 404

    Sunday chili for dinner planned.

  365. 405

    Didn’t do so well with eats yesterday, and I am trying not to let it get me down today. I woke up bright and early to knock out round 3 of workout 1 at this gym this morning. I followed it up with a 20min HIIT sesh on the tread, and have spent the rest of the day food prepping for the week! Bring on week 2 :)

  366. 406

    Had a nice brunch out today. Enjoyed a lovely salad with lots of fresh fruit and veggies and a scoop of chicken salad. It was delish! We rode our bikes and covered 16 miles today. It was a great sunday!

  367. 407

    Had chipotle yesterday – healthy and filling!

  368. 408

    Chicken tenders with fries and salad for dinner tonight!!

  369. 409
    Allison Galassie says:

    Did my grocery shopping today!

  370. 410

    Life got a bit crazy this week so I did a mix of the meals and some leftovers that were already taking up space in our fridge. Though, I am so glad I tried some new things this week the sweet potato curry was amazing, it will definitely be making it our rotation!

  371. 411

    meal out on the town for dinner to celebrate a friend’s birthday! can;t wait for next week’s meals :)

  372. 412

    Had BBQ chix, sweet potato, and brussell sprouts for dinner. Did a big grocery run and ready to start the week of right.

  373. 413

    So happy I found your page as a part of winter shape up! Lovin the healthy recipes on here!

  374. 414
    Jennifer says:

    Mexican lasagna last night was delicious! And there are still leftovers today, love it!

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