Summer Shape Up 2012: Week 1 Meals

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? ๐Ÿ˜‰

-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 ๐Ÿ™‚

-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:

Perfect Protein Pancakes

Tempeh taco Lettuce Wraps


Protein yogurt

Chicken Caprese Salad

-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 Tomatoesย and Quinoa

Breakfast cookie

-Pizza toast (toast with marinara and cheese)

Greek Quinoa salad

-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) withย 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:

Summer Shape Up week 1 meal ideas

Grocery list:

I hope you all enjoy a week of delicious, healthy eats!

Who’s grocery shopping today?!



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  1. melissa lillie on June 10, 2012 at 11:43 am

    Me! Thanks for the list. Excited to have some things planned out. I try to eat healthy but the planning piece of things always falls apart so I am hoping that this helps!

  2. Jacquelyn on June 10, 2012 at 11:50 am

    This looks great! I eat similar foods to you and this will give me the chance to try tempeh and other foods!!

  3. lisa on June 10, 2012 at 11:52 am

    I can’t view the grocery list…is it just my computer? Excited to get started, thank you!

    • Fitnessista on June 10, 2012 at 11:57 am

      oh no. is anyone else not able to see it??

  4. Becky on June 10, 2012 at 12:07 pm

    I can’t see it either :/

    • Fitnessista on June 10, 2012 at 12:10 pm

      what is showing up instead? i’ll try to fix it asap

      • lisa on June 10, 2012 at 12:15 pm

        a grey box with a red “x”. if you click on it a new page comes up with the same link, then you have the option to save or find a program to open the file, then you can’t save because it says “cannot access the file”.

        • Fitnessista on June 10, 2012 at 12:15 pm

          blarg. ok, i’m on it ๐Ÿ™‚

        • Fitnessista on June 10, 2012 at 12:18 pm

          would you mind checking again and refreshing the page?just made a change ๐Ÿ™‚

          • lisa on June 10, 2012 at 12:20 pm

            It’s a bigger grey box now, but otherwise still not accessible.

          • Fitnessista on June 10, 2012 at 12:21 pm

            ok thank you for checking- let me know if you need me to email you the list

  5. Britta on June 10, 2012 at 12:08 pm

    I am! I have fallen off the fitness train a bit since finishing my first half marathon a month ago and need a push in the right direction. Excited to see the workout plan tomorrow!

    I am able to see the grocery list..

  6. Michele on June 10, 2012 at 12:22 pm

    I can’t see it either. ๐Ÿ™

    • Fitnessista on June 10, 2012 at 12:26 pm

      k would you mind refreshing the page? i just changed it to a jpeg image – let me know what happens!

      • lisa on June 10, 2012 at 12:27 pm

        Okay, I see it! Thank you again!

        • Fitnessista on June 10, 2012 at 12:27 pm

          whoo hoo! you can see the meal plan too?

          • lisa on June 10, 2012 at 12:30 pm


  7. Michele on June 10, 2012 at 12:29 pm

    I can see the grocery list but it’s small. Still can’t see the meal ideas.

    • Fitnessista on June 10, 2012 at 12:32 pm

      k i’ll fix it- check back in about 3 minutes ๐Ÿ™‚

  8. Fitnessista on June 10, 2012 at 12:36 pm

    k after all of that- both pics should be showing up ๐Ÿ™‚

  9. Michele on June 10, 2012 at 12:40 pm

    Perfect now! Thanks Gina! ๐Ÿ™‚

  10. Alexandra on June 10, 2012 at 1:21 pm

    Amazing!! I have been needing a good challenge to get healthy and this seems soo doable! Most shape up challenges seem more like starvation diets and i just love food way too much ๐Ÿ™‚ Going grocery shopping in an hour ! Thanks so much for puttin this all together!

  11. Azka on June 10, 2012 at 1:49 pm

    Looks amazing! Can’t wait to get started!!

  12. Kevie on June 10, 2012 at 2:21 pm

    Wow Gina! It’s so amazing how dedicated and flexible you are to helping your readers eat right. Especially even after all that drama with viewing the lists. Thanks for adjusting so we can view them! I’m so excited to refresh and update my eats with your meal ideas. And even MORE excited (if it’s possible) to start your workouts. I am in need of some motivation and your workout plans always kick my boo-tay! Thanks ๐Ÿ™‚

  13. Caroline on June 10, 2012 at 2:54 pm

    I am so excited for this! perfect timing because I really am looking for a balanced workout/ eating plan to try out!

  14. Jacquelyn on June 10, 2012 at 4:11 pm

    Just realized it doesn’t specify if this is a grocery list/meal plan for 1? I am assuming it is but wondering about the portions when cooking and whatnot.

    • Fitnessista on June 10, 2012 at 4:30 pm

      Yep for one ๐Ÿ™‚

  15. Amanda on June 10, 2012 at 5:14 pm

    I’m not a fan of tempeh – do you have any ideas of what I can replace the tempeh with in my tempeh taco lettuce wraps? Would ground turkey work?

    • Fitnessista on June 10, 2012 at 9:59 pm


  16. katie on June 10, 2012 at 5:24 pm

    Awesome! This is the perfect re-motivator! Grocery shopping done, now to do some prep. Thanks!

  17. Abby F on June 10, 2012 at 5:26 pm

    I work today- but THIS LOOKS SO GOOD! I’m going to go shopping tomorrow morning and plan on using this schedule! I need a kick start and this looks like it ๐Ÿ™‚

  18. AK on June 10, 2012 at 6:08 pm

    Thanks so much!!!! What do you do with all the delicious popchips now? I donยดt see them on the menue. I donยดt think I could resist them if they are in my appartment.

  19. Laura F. on June 11, 2012 at 12:37 am

    I have never really tried protein powder or any of your recipes with the added protein mainly because I didn’t think I was active enough for the extra protein! I’m scared to purchase it if it is expensive for the fear of not liking it. Does tj’s have any that aren’t too pricey for me to try? I’m in atl and going there for the first time tomorrow pretty excited!

  20. Jenna@redheadrunningwild on June 11, 2012 at 10:39 am

    This meal plan/grocery list look awesome! I already have a lot of this stuff at home so i’m excited to get started!!

  21. Jane on June 11, 2012 at 12:34 pm

    I have a few things coming up in late July/August that I want to look good for, so this is great. Need to go grocery shopping after work today…but I will be joining!

  22. Nikki on June 11, 2012 at 1:26 pm

    Is it five servings of fruits and vegetables total each day, or five servings of each?!!

    • Fitnessista on June 11, 2012 at 1:38 pm


  23. jessie ann james on June 11, 2012 at 9:56 pm

    wow! this is a ton of work on top of your cute little one! thank you for all of your hard work and information! i look to your blog daily for fitness tips as well as future mom stuff! hoping i can stay fit and prego when the time comes! so thank you for what you do!

  24. Kelly @ My Love Affair with Running on June 12, 2012 at 8:44 am

    Looks like an amazing food and exercise plan! I will definitely be incorporating elements into my fitness regime. Thanks ๐Ÿ™‚

  25. Sarah on June 12, 2012 at 3:23 pm

    What components should a salad beast entail?

    • Fitnessista on June 12, 2012 at 3:24 pm

      protein, starch, greens, dressing/fat ๐Ÿ™‚

      • Sarah on June 12, 2012 at 3:36 pm

        Thanks so much! I love your blog and have to tell you that I’m learning so much about nutrition, exercise and what really works LONG TERM. You don’t need to starve yourself! Your weight loss story and approach to health is an inspiration!

  26. Jessica C. on June 12, 2012 at 3:42 pm

    I am really loving the format you did this year for the summer shape up. I love seeing the calendar of what’s coming up and it really gives me an idea of how to structure my time/week. I also really love the meal plan and how you put it all together. It really makes it a lot easier to “click” in my mind of what to do. I know that you didn’t analyze the calories and other nutrients on this one, and it is kind of refreshing! I am curious for someone who is trying to get away from calorie counting (I know it can be a powerful tool, but it makes me too crazy and kind of backfires), is there a “rule of thumb” or anyway you try and structure your meals/snacks so that you are getting enough to be active and yet not over doing it? I am trying to become a bit more balanced and intuitive with this all, but still make sure I have enough vs too much.


  27. Kimberly on June 14, 2012 at 2:29 pm

    Gina- I don’t eat eggs… what would be a good substitute?! I wish I liked them! Help!

    • Fitnessista on June 15, 2012 at 2:19 pm

      any protein that you do like! add in some healthy fat (like avocado) too

  28. kay on June 24, 2012 at 9:26 am

    I’m starting late but I’m so excited to do this. (And I get the benefit of all the comments of people who are 2/3 weeks ahead of me!) I love how this year you have made it even easier by adding grocery list/meal plan in addition to recipes. I think I’m going to track points too (have lost 20 lb since Jan by following weight watchers and being somewhat active) – but if it gets too confusing I’m just going to stick with this. Thanks for putting it together!

    • Fitnessista on June 24, 2012 at 11:10 am

      no prob! definitely keep me updated on how you’re doing!

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