Hey guys! I am so excited about this year’s Summer Shape Up! You’ll be able to find more info about this year’s shape up on the intro post (going up the morning of 6/11), but I thought I’d put the meal ideas and grocery list up early for those of you (like myself) who like to plan ahead.
Some things to keep in mind:
-Check with a doc before making any fitness or nutrition changes. Use your best judgment and take care of yourself, AKA if a recipe has avocado in it, and you’re allergic to avocado, please don’t eat the avocado, mmm k?
-These are just suggestions and while I didn’t tally up the nutrient values for everything, I based it on the amount of fuel that an average Jane would need. Keep in mind that we’re all different! Please feel free to adjust the portion sizes and contents to accommodate your personal dietary needs.
As much as I wish I could have made the plan gluten-free, vegan, raw, Paleo, vegetarian, everything-friendly, it just isn’t possible, so I made a meal plan that I would eat. If you’d like to swap out the chicken for your favorite veggie protein of choice, or want pork tenderloin instead, please be my guest.
-You should not be hungry on this plan. Hunger is no bueno, and if you’re eating the meals and still feeling snacky, increase your portion sizes, make sure you’re drinking enough water, and add in some fruits and veggies. Try to distinguish real hunger from the “I’m just bored and want some chips” kinda hunger and think of fruit and veggies as freebies- if you want more, eat up! Also, if you see a recipe that you’d like to add more fruit or veggies to, please go for it!
-Speaking of freebies, I planned out the meals Monday-Friday, Saturday as a leftover/treat day and Sunday as a planning day. Take it easy over the weekend. Chances are that you’ll go out to eat, may want something you might not have during the week, so go for it, enjoy it and be ready to get back on the bus on Monday. I think the mindset of having treats to look forward to makes it easier to “be good” throughout the week. If there’s something during the week that you want, that isn’t the healthiest choice, then enjoy it and shuffle things around a little bit. Be flexible and be kind to yourself. Treats are there for a reason, but since this is an “increase muscle, decrease fat” plan, it doesn’t include treats every single day. It focuses on whole, healthy foods, with room for a little bit of the treat-y stuff on the weekend if you so desire. Do whatcha need to do
-Hydration: sip lots of water throughout the day, coffee with a little bit of almond milk or cream + Stevia, plain tea and coconut water. Emphasize good ol’ fashioned H2O and if you’re bored with it, try infusing a pitcher of water with herbs or berries
-Goals: at least 5 servings of fruits and veggies each day and at least 8 glasses of water
-Checking in: each day, I’ll have a place in my am blog post to check in with your workouts and if you met your eating goals that day. Please send me pics of you pumping iron, getting in cardio or a meal you created @fitnessista #summershapeup. I can’t wait to see them and will post my faves every Friday!
This week’s recipes:
-Sushi salad bowl: greens, brown rice, avocado, cucumber, carrots, nori, seasoned with Tamari, cayenne and garlic (bonus: add some smoked salmon or tuna)
-Turkey/tempeh rolls: roll up turkey or tempeh with Dijon mustard, greens and cheese of choice
-Dijon Chicken with Sundried Tomatoes and Quinoa
-Pizza toast (toast with marinara and cheese)
-Smoothie: 1.5 C milk of choice, 1 banana, 1 serving protein powder, 1 T nut butter, spinach/greens
-Fish tacos: grilled fish, tortilla, greens, salsa, cheese (optional) with guacamole
Prep: make amazeballs, chop veggies, boil rice and quinoa today; if you want a bonus recipe for a snack or breakfast starch option, try the Banana Almond muffins and freeze them to have on hand
This week’s meal ideas:
I hope you all enjoy a week of delicious, healthy eats!
Who’s grocery shopping today?!