Welcome to week 3 of the Summer Shape Up! If you’re just joining the party, check out the intro post for all of the details.

Here are the meal ideas for this week:

Grocery list:



Homemade ranch

Coconut shrimp with apricot dipping sauce:

-1 bag frozen, cooked, medium shrimp (defrosted and tails removed)

-Egg wash: 1 egg, 1/4 C orange juice, 1/4 C milk of choice (I used almond)

-Dry ingredients: 1/2 C shredded coconut, 1/2 C almond meal, salt, pepper, and garlic powder

1) Dip the shrimp into the egg mixture and coat well, place on a cookie sheet.

2) Sprinkle with the dry mixture, flip and repeat on the other side

3) Heat a skillet to medium heigh and cook a few minutes in a little olive oil. Flip and cook on the other side. The key here is a hot pan and a decent amount of oil, since the shrimp is already cooked- you just want to brown the outside part and cook the egg

4) Serve with apricot dipping sauce (apricot jelly mixed with a little honey. Very Sandra Lee. Very good)

Crustless Quiche

Spiced chickpeas and potatoes


Breakfast Cookie

Bfast relleno

Fiery Goji smoothie

Perfect protein pancakes

As always, adjust as you need to fit your personal needs, check with a doc before making any fitness or nutrition changes.


-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!

So who’s grocery shopping and planning this Sunday? What’s on the menu?

If you’re following the SSU plan, make the homemade ranch, amazeballs and gazpacho today!





  1. Abby F on June 24, 2012 at 12:27 pm

    What’s caprese panino?

    • Krystina (Krystina Yogini) on June 24, 2012 at 12:45 pm

      A pressed sandwich with tomato, fresh mozzarella, basil and olive oil.

      • Fitnessista on June 24, 2012 at 12:48 pm

        yep- thank you! you can use any cheese you like, too

  2. Abby F on June 24, 2012 at 12:30 pm

    And what’s protein fro-yo? Do you make it?

  3. Madison (Pointy Toe Shoe Crew) on June 25, 2012 at 12:46 pm

    I am so glad I got to go over the border to Trader Joe’s this weekend! Picked up lots of stuff that I’ll need for week 3 meals 🙂 We seriously need TJ’s to come to Canada!

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