Summer Shape Up 2012: Week 2 Meals

Hey everyone! Congrats on an amazing first week of Summer Shape Up! If you’re wondering what this is all about, check out the intro post.  I’m so excited to see that so many of you have been following the meal ideas and altering them to suit your needs. This week, I tried to include a little more variety, and as before, I didn’t tally up the nutritional info for each day. If you find yourself needing more, be sure to add in extra snacks as you see fit- remember, you shouldn’t feel hungry on this plan, and use whole foods to make sure you’re nourished and energized.

The meals are planned 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 meals and grocery list:


The recipes:
Sweet potato spaghetti with Italian turkey sausage + salad
Grilled chicken (or protein) with goat cheese stuffed mushrooms and greens
Chickpea cakes and greens
Who’s grocery shopping today?? Check in here when you’ve planned and prepped for the week!
*Thank you to Katy for designing the Summer Shape Up graphics! Hit her up if you need any work done- she’s amazing (katymalatesta at gmail dot com)

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  1. pluvk on June 17, 2012 at 12:57 pm

    Yay! Thanks, Gina. 🙂

  2. Debbie on June 17, 2012 at 5:41 pm

    They look great! The husband has requested we try breakfast cookie tomorrow so it’s in the fridge ready 🙂 now time for bed (we live in the UK!)

    • Fitnessista on June 17, 2012 at 6:57 pm

      let me know what he thinks!

      • lisa on June 17, 2012 at 9:18 pm

        My 4-year old son loves the breakfast cookies! I make them for him too, without the protein powder.

      • Debbie on June 18, 2012 at 11:03 am

        He loved it! Definitely going to be a regular in our house. I made a version for the toddler too and he ate it up which is great, he’s a big breakfast fan 🙂

        • Fitnessista on June 18, 2012 at 11:20 am

          yay!!! 🙂

  3. Maria on June 17, 2012 at 7:05 pm

    Just starting this week but Thank You for including the shopping list as well. Makes this much easier. 🙂

  4. Annie on June 17, 2012 at 10:13 pm

    Is the week two workout up? I am wanting to start early tomorrow so I want to be prepared!

    • Fitnessista on June 17, 2012 at 11:31 pm

      i’ll have it up by midnight tonight

  5. Madison on June 18, 2012 at 12:18 am

    Got all my groceries, cut up fresh pineapple and threw it in the freezer for tomorrow’s smoothie, made lunch for tomorrow (swapping lunch & dinner because it’ll be easier to grab sushi for dins after work!), whipped up a double batch of amazeballs…week 2, here I come! Can’t wait to try out the week 2 workout tomorrow. Do you think it will be do-able + 20 min of HIIT on a 60 minute lunch break?

    • Fitnessista on June 18, 2012 at 12:30 am

      whoo hoo!! totally should be able to- if anything just do two circuits of the workout

  6. Cathy on June 18, 2012 at 10:18 am

    Hi Gina
    Can I use tahini (sesame seed paste) instead of nut butters?
    I LOVE it on my egg white scramble fluff with cinnamon, or as a spread on rice cakes!
    thank you

    • Fitnessista on June 18, 2012 at 10:19 am

      of course!

  7. Amy Ramos on June 18, 2012 at 5:26 pm

    Amazeballs for snacks?!?! YES! I love those things.

    I plan on making a huge batch next week and freezing them. We are going camping the first week of July and I think these will come in handy!

  8. Mary on June 20, 2012 at 8:00 am

    Hey Gina! Thanks so much for all of this great info. Question, as far as nutrition goes, do you have any recommendations as far as how much protein & carbs I should be aiming for each day?

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