Planning ahead + Summer Shape Up 2012: Week 4 Grocery List

Summer Shape Up 2012 is wrapping up this week, but that’s no excuse to meander to the finish line- it’s a sprint, friends! Make this last week the BEST one yet πŸ™‚ You’ve all done an amazing job so far, and I really hope that even if you didn’t participate, that you’ve been inspired to change things up in the gym and the kitchen <3 Remember, change creates change.

Here’s the grocery list for the last week:

Week 4 grocery list

Meal ideas:

Tabata thursday june 29Β 

and recipes:

Β Breakfast cookie

Turkey meatballs


BBQ chicken pizza


Chickpea slaw

Snobby Joes

Thai shrimp lettuce wraps

As always, modify anything to suit your personal needs and preferences. Check with a doc before making any fitness or nutrition changes <3 For all the Summer Shape Up details, check out this post.

So who’s grocery shopping and meal planning for the week?

Applesauce 3

Some ideas of great foods to make ahead:

-Any grains (a mix or quinoa and lentils is my current favorite. I’ll put the quinoa in the rice cooker and when it’s finished, stir in a pack of TJ’s steamed lentils, lemon juice, a drizzle of olive oil, salt, pepper, oregano and garlic. It makes a perfect salad topping, wrap filler or side dish with our dinners)

Salad 5


-Any type of dip or hummus. I especially love this Tuscan white bean dip or guacamole.

Steam a dozen eggs or so for snacks throughout the week

Work snacks

-Slice or chop any veggies you may want to grab for snacks

-Make some fresh nut butter or almond milk

-Make a soup to freeze in servings, or a pasta dish you may not have time for later in the week

-Start some kombucha! I’m going to start my first batch of at-home kombucha after I can gather the supplies. Bonus: you can take the baby scoby that you grow over to a friend’s house as a starter for their own kombucha. What a gift, eh? “I grew this bacteria just to share with YOU!” So nice.

So tell me friends? What’s on the menu this week? Anything you love to make ahead??Β I’m excited to see your ideas- feel free to link to any recipes, too.

Have you, or would you, ever make your own kombucha?Β 

Have a restful, glorious Sunday. See ya later with the Week 4 workout and pics from the day!



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  1. Nirinjan on July 1, 2012 at 11:20 am

    I just started making my own kombucha. I have my third batch brewing now. It is easier than I thought and I have been having fun trying different flavors. This week it is raspberry and tart and bubbly and yummy. Last week I made blueberry ginger to try to copy the Gingerberry version that is my favorite to buy at the store. I’m not sure what I will do with this third batch.

    I have to admit that the whole idea of fermenting something on purpose weirds me out a little bit, but I love kombucha and it’s so pricey. Good luck!

    • laura on July 1, 2012 at 1:22 pm

      Interesting! How are you making all of these different flavors?

      • Nirinjan on July 1, 2012 at 1:53 pm

        I brew the kombucha as normal – sweetened black tea, SCOBY for a week. Then I make whatever sort of flavoring* add it to the individual bottles (I saved a bunch of GT’s bottles that I have been reusing), then fill the rest with my brewed kombucha, put on the lid and let it carbonate on the counter for two days. Then I put it in the fridge and drink as I want them.

        * Here are the flavorings I have used –

        3/4 of a bag (maybe 2 cups) of frozen blueberries, thawed. Grate on a fine grater about 3 inches of ginger and add to blender with blueberries. Blend well. I then put a couple tablespoons of this at the bottom of each bottle before pouring in the kombucha.

        12 ounces of frozen organic raspberries thawed and blended. Then I mixed it with enough kombucha that I could easily strain it and divided it between the six bottles I knew I could fill (I have a one gallon glass jar that I use to brew), filled the rest of the way with kombucha.

        The plain raspberry one is a bit tart at first, but then I got used to it and it was delicious. Not sure what I will try next.

        • jessica on July 1, 2012 at 2:59 pm

          Wow – I had a hard time with the Kombucha. In the winter it fermented too slowly because the air temp. was about 68 and in the summer it went too quickly (vinegar!). When I did get it right I couldn’t get it very bubbly (I like fizzy kombucha). I guess that’s not my talent!

        • Fitnessista on July 1, 2012 at 3:58 pm

          AMAZING- thank yo for sharing your tips and flavors!

  2. Crystal on July 1, 2012 at 11:21 am

    I’ve made kombucha a few times before. I’m always a little nervous about contamination, so I sanitize the heck out of everything when I do it. It’s so much cheaper than buying GT’s (although theirs is my fave). Sharing the baby scoby is nice–it reminds me of friendship bread lol.

  3. Danielle@cleanfoodcreativefitness on July 1, 2012 at 11:24 am

    Love this post! Meal prep is a huge part of my Sunday routine and so important in starting my week off on the right foot! Can’t believe SSU is almost over! Feels like it just started! I love this weeks meal ideas πŸ™‚

  4. Nirinjan on July 1, 2012 at 11:25 am

    I forgot to talk about meal planning, got sidetracked by kombucha instead. πŸ™‚

    I have three kids (14, 12 and 8) so meal planning is essential for my sanity and my budget. I usually sit down with our Google calendar and a couple of cookbooks or blogs for inspiration and schedule meals out based on our schedule for the week, then make a shopping list as I go. I then hang the menu plan on the side of the fridge so that anyone who asks me what’s for dinner (or lunch or breakfast) is directed to the menu. The added bonus is that they can’t argue with the menu. πŸ˜‰

    I love to precook or even just presoak beans. Whenever I make beans, I at least double the amount I need and then freeze them either after soaking or after cooking. It makes it super quick to thaw them out to make burritos or something without resorting to canned beans. I also love to cut up fruit ahead of time – makes it more likely that my kids and I will eat fruit.

  5. Amanda on July 1, 2012 at 11:29 am

    Every Sunday after heading to the grocery store I chop up a big batch of veggies into bite-sized pieces- red onions, red bell peppers and zucchini are my fav! Next I marinate the veggies in Balsamic and Olive oil and a bunch of spices – garlic, italian seasoning, salt and pepper for a few minutes. You can also mix in dijon mustard to keep it interesting! Finally, I pop all the veggies on a flat tray into the oven and broil them until they start to blacken little bit. I use these veggies all week long in salads, quinoa and veggie lunches, wraps and even on my egg puff in the morning! They take some prep time but are totally worth it. Enjoy!

  6. Krystina (Krystina Yogini) on July 1, 2012 at 11:30 am

    I have a strained relationship with kombucha, unfortunately. I used to LOVE it and look forward to drinking it. A few weeks ago I bought a bottle, drank a little and enjoyed it, and then suddenly became disgusted when I saw a big hunk of bacteria floating in my glass. Then I bought one of the GT chia ones and while it tasted alright, it was basically like drinking melted jell-o. So, for now I need a break from it. I don’t think I could brew my own kombucha because the process would probably gross me out!

  7. Liz @ Tip Top Shape on July 1, 2012 at 11:33 am

    This is like something straight out of a fitness magazine! Looks great!

  8. Kristi @ on July 1, 2012 at 12:32 pm

    Interested to hear how the kombucha making goes! What ‘recipe’ or process are you using?

  9. @pluvk on July 1, 2012 at 12:32 pm

    I’m both excited (for the new recipes) and sad (because it’s the last week) for this post. The Thai shrimp lettuce wraps sound amazing! I’m probably going to add a soba noodle recipe with shrimp and avo and my favorite garden tofu scramble (to clean out the fridge). As for kombucha — never tried it before! But I’m always up for anything. πŸ™‚ Week 4 — Here we go!

  10. Averie @ Averie Cooks on July 1, 2012 at 12:49 pm

    Gosh you are so organized, Gina! I wing-it pretty much every day with meal prep and just try to keep a well-stocked fridge and pantry so that I CAN wing it πŸ™‚

  11. laura on July 1, 2012 at 1:25 pm

    My first-ever batch of kombucha is brewing away as we speak! It’s been fermenting since Monday. I sneaked a bit of it to try the other day and it’s on its way to greatness πŸ™‚ Still a little too sweet for my taste (I prefer the vinegar-ish ones) so I am going to keep letting it do ferment for a few more days!

    I’ve also gotta batch of kimchi fermenting right now as well! My kitchen looks like a science experiment hah

    • Fitnessista on July 1, 2012 at 3:58 pm

      i love it πŸ™‚

  12. Alexis on July 1, 2012 at 2:54 pm

    Hi! Will a July calendar also be posted? Also, I asked in the workout 3 post but never got an answer – How many ball switches do we do?? There isn’t a count or time with those.

    I’m planning to do the 4 weeks all over again after this last week – love it! Thanks for SSU!

    • Fitnessista on July 1, 2012 at 3:58 pm

      do 10-12 ball switches
      july calendar will be up in the am πŸ™‚
      i’m so glad you’re enjoying it so far!

  13. Jan C. on July 1, 2012 at 2:59 pm

    Suggestions for cooking beans? Seems like no matter how I cook them, they are never “done” enough.

    • Fitnessista on July 1, 2012 at 3:57 pm

      soak them overnight, in the morning, let them simmer with enough water to cover, salt and garlic.
      keep adding water to them until their done- i usually let them cook for a few hours

  14. Melissa on July 1, 2012 at 3:04 pm

    We’re having crockpot carnitas with this as a side for dinner the next couple of days. And roasted chicken with this salad for lunch.

    We always meal plan ahead of time so we know what to get at the store, it also cuts down the meal time stress during the week. Just look at the menu and cook.

  15. Eucalya on July 1, 2012 at 3:10 pm

    I think stress won and i lost: on friday, just after receiving my exams results, i fainted twice in front of eveeeeryone in my school… Sadly, i hurt my foot when i fell on the floor and i haven’t be able to walk since then so i’m not sure i’ll be able to do the last week of Summershapeup πŸ™ but i’ll try to do as much as i can! xxx Nadja

    • Sara on July 1, 2012 at 10:04 pm

      Er.. were they better or worse than you expected?
      Gosh, hope you mend quickly!

      • Eucalya on July 2, 2012 at 4:11 am

        They were better πŸ˜‰ it was just because of the stress, the heat, the crowd and the fact that i did not eat a lot because i felt too much stress (not a good idea…)

    • Fitnessista on July 1, 2012 at 10:08 pm

      Oh no!! I’m so sorry to hear that! Sending love to you, friend

      • Eucalya on July 2, 2012 at 4:12 am

        Thanks! πŸ™‚ i hope to be able to finish summer shape up!!

  16. mary on July 1, 2012 at 3:31 pm

    I made my own kombucha for a few months. My family would make fun of the floaty drink. I just got tired of brewing it. I think I did it at the time to break some other bad beverage habit. It was a good experience. I do think fermented foods are terrific for you.

    I’m surprised you can’t use dried lentils and cook them along with the quinoa in the rice cooker? I have both here. Maybe I’ll try it and report back. I’ve never had them mixed but use both regularly, kind of like you do.

    • Mandy M on July 1, 2012 at 3:33 pm

      I just cook the lentils and quinoa together, takes about 15 minutes. Super easy.

      • Fitnessista on July 1, 2012 at 3:56 pm

        don’t you have to soak the lentils overnight first, or does it not matter?

        • Mandy M on July 1, 2012 at 8:02 pm

          no soaking required! it’s like magic.

          • mary on July 2, 2012 at 12:37 pm

            I did it here. No soaking. Came great!

            Thanks for the idea to eat them on green salad. I would never have thought of that and I loved it!

          • Fitnessista on July 2, 2012 at 12:42 pm

            yay, glad to know it worked and you liked it πŸ™‚ i’ll try it like that when i get home

  17. Mandy M on July 1, 2012 at 3:35 pm

    Been on vacation for the last week and am looking forward to getting back into it. Besides being in the pool with the kids and cleaning up, I didn’t work out at all last week. Eats were decent, not as bad as I usually do when holed up away from home with the family for a week, but definitely not my usual eats.
    Shopping is done. House is full of food and I’m pumped for an accelerated heart rate tomorrow!

  18. Stephanie on July 1, 2012 at 3:52 pm

    Be careful with the Kombucha – my husband got really sick from his third batch.
    There wasn’t any indication that the Kombucha was bad…but it surely had a bad effect on him, he developed a super high fever of 104 and we had to make a trip to the doctor. Fortunately the fever broke and he was okay, but there are some articles out there about scary side effects of homemade Kombucha.

    • Fitnessista on July 1, 2012 at 3:56 pm

      i used to be really scared of making it for that reason, but learned a lot of tips about handling the kombucha to make sure it’s safe, and indicators that you shouldn’t drink it (from raw culinary school). thanks for the head’s up!

  19. TeriLyn [a foodie stays fit] on July 1, 2012 at 4:09 pm

    I always say I’m going to make beans, lentils and quinoa on Sundays and then I forget. Thanks for the reminder! πŸ™‚

    I love to make a BIG batch of this Black Bean, Brown Rice, Cilantro, & Avocado salad with Lime Dressing – it lasts for 3-4 days and just gets better as the week goes on!

  20. Kristen on July 1, 2012 at 4:11 pm

    I love planning ahead for my meals, especially now that i have a kiddo. It just simplifies my life a tad more.
    I am just now starting SSU. I was unable to start with everyone else but better late than never, right?
    Though, I have been trying some of the meals that you’ve posted. I can’t wait to try the thai shrimp lettuce wraps this week! I also plan on trying Giada’s tilapia with mustard chive sauce.
    She’s my culinary girl crush πŸ™‚

  21. Kelly on July 1, 2012 at 5:45 pm

    Love this post! I need to clean up my eats a bit..been slacking the past couple weeks or so.

    Thank you!!

  22. Lindsay @ Lindsay's List on July 1, 2012 at 5:49 pm

    I JUST bought that almond butter with flax!! I have high hopes!

    • Fitnessista on July 1, 2012 at 9:52 pm

      it’s so good! kind of salty

  23. Sarah on July 1, 2012 at 5:53 pm

    I’m not actually meal planning or grocery shopping at the moment, because I’m back at home from university for a while! It’s quite nice to have a break πŸ™‚ some great ideas for when I go back though.

  24. Aly on July 1, 2012 at 6:02 pm

    i made the quinoa and lentils for the week! im excited — one less thing to worry about.

  25. Sara on July 1, 2012 at 6:21 pm

    I’m making nut butter todaaaaay. Every time I do it, I’m nervous about blowing up my food processor (two cheaper ones have not survived my almond butter exploits). I’m going to have another go at the sweet potato brownie too. My first attempt was a complete fail. I’m not blaming your recipe, because a few things happened (had too much sweet potato and used it all anyway, ran out of cocoa.. stuff like that), but it did not rise or set. Still tasted good though. I served it up as a pudding, poured chocolate sauce all over it, added icecream and everyone thought it was amaaazing.

    • Fitnessista on July 1, 2012 at 9:51 pm

      let me know how the second try goes!
      and i’ll pray for your food processor. i lost one last time i made nut butter… but totally worth it

  26. Kelly on July 1, 2012 at 7:05 pm

    With all the AMAZING local produce and abundant gardens, could you feature some meals and snacks w/ in season food??

    • Fitnessista on July 1, 2012 at 9:51 pm

      this was actually this last week of the shape up, so no more meal plans or anything like that until winter

  27. Leslie on July 1, 2012 at 8:05 pm

    Thanks for the weeks menu and grocery list. Food has been bought, menu planned, some prep work done. I have enjoyed this summer shape up. I am going to try those lettuce wraps. So glad to have found this healthy little corner of the web.

    • Fitnessista on July 1, 2012 at 10:05 pm

      Thank you- I’m so glad you’re here πŸ™‚

  28. rachel on July 1, 2012 at 8:24 pm

    This is not 100% on topic, but I’ve been racking my brain for ideas and thought this would be the perfect forum to get awesome advice… I just started dating a new guy who happens to be a personal trainer on the side and is a self-proclaimed “live to eat” person… not “eat to live” (doesn’t LOVE food, just uses it as fuel, basically) — he eats the same thing everyday, oatmeal for breakfast, a large healthy lunch, and chicken and rice and veggies for dinner (he doesn’t eat red meat or pork). I want to cook him a delicious, healthy dinner that he’ll enjoy, but I’m having trouble figuring out what that would be given his lackluster relationship with food… any suggestions? πŸ™‚ Thanks!

    • Fitnessista on July 1, 2012 at 10:05 pm

      What about a chicken lettuce wraps and stir fried veggie rice??

      • rachel on July 2, 2012 at 3:43 am

        yum– good idea, thank you πŸ™‚

  29. Neiry on July 1, 2012 at 8:33 pm

    I have a little baby scoby on the way! I am super excited, I started it from scratch the very first day I got home (2 weeks tomorrow). I love kombucha and used to drink it quite often, but it’s so pricey and it’s been hard times (financially) over here. It’s okay, just makes my freaky-deeky DIY scientist in me come out. I finally dropped a pair and decided to make it myself. We’ll see how it goes!:)

  30. Jenny on July 1, 2012 at 8:57 pm

    Komucha kind of freaks me out. I am loving bubbly limeaid though with stevia–that’s a bubbly drink I can stomach! I prepped a bunch of veggies tonight for quick go to snacks this week! Makes grabbing something healthy so easy!

  31. Heather on July 1, 2012 at 9:39 pm

    Hello:) Thank you so much for going to all the work for recipes and the workout programs they are great!! I was curious how many calories do you think you get per day on your meal plans? Do you have it broken down with protein and carbs too?

    ~Thank you,

    • Fitnessista on July 1, 2012 at 9:53 pm

      i don’t, but just based it off meals i would suggest to clients who don’t want personalized plans but a more general idea of how to put things together. while i made them, i was mindful of the big picture as far as carbs and proteins go, and the timing for everything (in conjunction with the type of workout suggested in the calendar)

  32. Allison on July 1, 2012 at 10:31 pm

    I used to brew my own kombucha, but did some research as to why it isn’t recommended for pregnant or nursing moms (I have a 9 month old). Kombucha is great for detoxifying your system, but if you are nursing the toxins can be passed to your baby. Also, kombucha is great for building your immune system but a baby (up to 4 years old) could be building immunities from the kombucha, instead of building their own system. I am sure you have done your research, but just wanted to pass on the info in case you are still nursing. I have a “Scoby hotel” waiting to be used…..not sure how long they last but I am looking forward to brewing my own again one of these days!

  33. Brett Marie on July 2, 2012 at 3:21 am

    I like to make a big batch of grains (usually brown rice) and a big pot of beans (black-eyed peas this week). Also, I chop/ prep all my veg at once. Need peppers sliced for fish tacos & diced for salads- why not do it all at once & store them in baggies so they can go straight from fridge to pan. Also, since it’s too hot for hot teas, I have brewing a huge pitcher of green tea, adding orange slices, agave, & mint leaves , then chilling that in the fridge for an easy, refreshing way to get my 2 cups a day πŸ™‚

    • Fitnessista on July 2, 2012 at 12:30 pm

      YUM- love these ideas, especially the tea!

  34. Kimberly on July 2, 2012 at 6:20 am

    Hi Gina! πŸ™‚

    I actually started my first batch a week ago – it is my little science experiment in the basement. My friends are totally creeped out and I can’t say that I blame them. I scored a baby scoby at a Beerfest (of all places – I guess the >1% alcohol scored them a table???) in Door County, WI. I plan to do a strawberry and a blueberry – I’ll let you know how they turn out. The baby scob is growing and it’s looking a little bizarre. I just hope I don’t get too grossed out to drink it after I pull the mama and baby scoby out — yick. We’ll see πŸ™‚

    I called a friend who has a healthy living blog and asked her if she wanted one and she seemed creeped out about the whole idea, haha. I thought it was a nice gesture anyhow πŸ˜›

    • Fitnessista on July 2, 2012 at 12:29 pm

      i think it’s always a nice gesture to offer a scoby πŸ˜‰ haha
      definitely let me know how they turn out!

  35. Jess on July 2, 2012 at 8:27 am

    Thank you for all the workouts, recipes and meal plans! Wonderful resource. Never heard of kombucha…

  36. Erin @ The Grass Skirt on July 2, 2012 at 3:32 pm

    I’m making a quinoa veggie salad this week and will be posting the recipe. It is includes peas, red pepper cucumber, garlic, olive oil, and parsley and makes about 6 servings, so it is great for leftovers!

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