Winter Shape Up 2013: Week 2 Fuel

One of my favorite things about Winter Shape Up -ok, who am I kidding? Everything is my favorite about WSU- is seeing your amazing food pics! I think that Winter, AFTER the holidays, is an especially appealing time to clean up eats before spring break and swimming time. This past week, I loved getting your #eatlikeaPRO meals in my Twitter and Instagram feeds- keep them rolling in! You never know when I’ll do a sneaky giveaway agin.. just sayin.’

If you’re just now joining the WSU party, be sure to check out the intro post for everything Winter Shape Up related. I put it in one spot for your fitness-loving pleasure, and there will be a lot of info/videos/workouts going around for the next 3 weeks.

As I mentioned before, these are just suggestions. Feel free to change it up and modify as you see fit!

Some meal ideas for this upcoming week:

Quinoa muffins  1 of 1

Make ahead and prep:

Peanut butter cup protein balls

Quinoa muffins

Steam eggs

Grain of choice

Stock up on veggies, fruit and leafy greens

At least one protein (maybe some turkey burgers or black bean burgers this week?)



Easy on-the-fly meals:

Omelet with all of your favorite veggies and some cheese, + a whole grain tortilla or toast

Salad beast with at least one protein and fat

Homemade trail mix (nuts, dried fruit, dark chocolate chips)

Yogurt (your fave kind, plain) topped with a palmful of nuts and a dollop of berry jam

Small protein smoothie

Healthified fried race with an over-easy egg on top, sautéed greens



Dinner ideas:

Sweet potato and black bean chili (can add chicken or tempeh for extra protein)

Balsamic caprese salad

Quinoa pizza casserole

Salmon with feta, roasted red pepper and spinach 

Kale and white bean soup

Caprese salad

Stock up:

-Fresh fruits, veggies

-Healthy fats (nuts, avocado, yogurt, oils)

-Meat/protein for the week

-Milk of choice

-Leafy greens

-Any necessary dinner ingredients

-Whole grains and/or bread of choice

-Salad fix-ins

-Pantry items that you’re out of (like oats, nuts/seeds, nut butter)


Here’s what the Week 2 workout calendar looks like for those who are planning ahead and shuffling things around this weekend:


(If you need help fitting Workout 2 into your current schedule, let me know and maybe I can help)

Who’s ready to eat like a pro this week? (Lots of PROtein and PROduce!) 

What’s on the menu??

Happy planning and prepping <3


*Last chance to get in Workout 1 today! Workout 2 will be up tomorrow (Sunday) afternoon.

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  1. Carly @LifeInTraining on February 2, 2013 at 10:45 am

    Yum! I needed some ideas for dinners this week. Made delicious pasta with kale, pine nuts, bacon and parmesan last night, and have some curried lentil soup in the freezer to break out (it’s *cold* in NYC!). Going to check out your black bean burger recipe, and the kale and white bean soup. Thanks!

  2. Lindsay on February 2, 2013 at 10:49 am

    I am dripping sweat from the WSU week 1 workout!!! That last round of planks with lift killed me. It was awesome 🙂

  3. Ashley @ Life and Fitness on February 2, 2013 at 10:54 am

    Thanks got the ideas ! Do you ever use tofu as a substitute for protein?

  4. Emily on February 2, 2013 at 11:11 am

    Just finished a killer crossfit-type bootcamp in place of Workout 1 this morning and stocked up on lots of PROtein and PROduce at the store on my way home 🙂

  5. Ashley @ My Food 'N' Fitness Diaries on February 2, 2013 at 11:12 am

    I definitely plan on making your newest peanut butter cup amazeballz this weekend for the upcoming week! I’m still hesitant about adding the nutritional yeast though… I go back and forth as to whether I should add it or leave it out. Is the taste obvious in the ballz?

  6. Kim on February 2, 2013 at 11:15 am

    Balsamic Caprese Salad – going on the menu for this week (maybe lunch every day!!!). Some of my favorite flavors all together!!! Thanks for more great ideas!

  7. Vera on February 2, 2013 at 11:56 am

    Can’t wait to see workout 2. My legs are still so sore from WO1. Looking forward to it.

  8. Jeannie on February 2, 2013 at 11:56 am

    Love that you do the meal plan and workout schedule Saturdays for us NE friends! TY!
    Tomorrow I will do a cardio class at my gym -spin or kickboxing.
    Also willbe going to TJs later today for food for the week. Will make some perfect protein pancakes for breakfast this week. Will also alternate between chicken salad beasts and bean burgers with salad beast for lunch. Dinners your fried rice and egg, salmon, bean kale soup it is. TY again!

  9. Melissa on February 2, 2013 at 12:11 pm

    The kale soup link goes to the pizza recipe…

  10. Courtney on February 2, 2013 at 12:42 pm

    Your blog always offers the best food and meal ideas! <3

  11. Naomi on February 2, 2013 at 12:47 pm

    I did Workout 1 again this morning for the third time this week. I upped my weights and managed to complete a full set of the plank tucks! Victory! 🙂 Looking forward to week 2!

  12. Lauren on February 2, 2013 at 1:26 pm

    I’ve tried most of your workouts and as you know I just adore you! I haven’t been checking in (I try to limit my computer time after the work day) but I’ve been doing all the WSU workouts!! Love them!! 🙂

  13. Allison @ Train Eat Repeat on February 2, 2013 at 1:58 pm

    i always get so hungry looking at these posts! Some great food ideas going on

  14. sara @ fitcupcaker on February 2, 2013 at 2:27 pm

    Im going to make the quinoa pizza casserole next week 🙂 Also what does the yeast do in those peanut butter cup balls? I make protein balls but never used it before.

  15. Jillian on February 2, 2013 at 2:43 pm

    I just made the quinoa muffins with goji berries and cocoa nibs. So darn tasty! This is my favorite combo yet!

    • Jillian on February 2, 2013 at 3:00 pm

      And I used coconut sugar instead of maple sugar. You should try the combo – it really turned out beautifully! Thanks for the inspiration!!

  16. Kristen on February 2, 2013 at 2:57 pm

    Just finished workout 1. Week 1: done and done!
    Thanks so much for getting the schedule and meal ideas up early. It really does help with planning for the week. I’m much more successful that way!

  17. Hayley@pbrunnergirl on February 2, 2013 at 3:07 pm

    I am loving the winter shape up workout so far! Looking forward to week 2, and trying out some of these recipes =)

  18. Lucie on February 2, 2013 at 3:34 pm

    I LOVE jump rope and Ab Burners!! Perfect plan 🙂 And the grocery list is fab, will stock up on Monday my pantry with all these things.

  19. Carrie R. on February 2, 2013 at 3:34 pm

    Thank you for all the clean and simple meal and snack ideas…! I have been doing your World Famous Egg Puff for snacks!!! (Lots of Texas Pete lol!) Can’t beat that one for quick and easy protein.

    I have replaced my ice cream cheat with a half cup of Cascadian Granola with almond milk. 🙂

    I am getting my husband in on it too; making extra salmon to shred on his salads for a work lunch, and cut up veggies with hummus. We are definitely going to do some bean soups this week, with dark leafy greens!!!

    Great workout fuel! 🙂

  20. Becca on February 2, 2013 at 4:06 pm

    Talked the hubs into doing workout 1 with me today, but he said it would be to girly! By the end he thought different!!!!!! Thanks for all the hard work you do!

  21. Yaara on February 2, 2013 at 4:17 pm

    Hey girl! Can you also post the stairmaster workout along with Workout 2 tomorrow?

  22. Kathleen@Home on February 2, 2013 at 4:32 pm

    Week 1 was a doozie! I definately felt stronger as I completed workout 1 again. Today. Looking forward to week 2!!

  23. Liesl on February 2, 2013 at 4:39 pm

    Thanks for putting this up today so we can meal prep/plan! Love it!!
    Also, loving on the pb cup amazeballs! They are amazing!

    I do have one question:
    Can you give alternative home workouts for the “Stairmaster” workout, and also for the “hills?”

    I live in a SUPER remote location in the mountains of Mexico, and do a 3/4 mile climb up to an area where I can do running tempo and HIIT workouts, but the climb is way to rocky for me to do a running hill workout. And I’m about 7 hours from the nearest gym…so no stairmaster.
    Usually I’m pretty good at improvising, and will if I don’t hear from you, I’d just like to hear your thoughts. Thanks so much!!

  24. Maria on February 2, 2013 at 4:51 pm

    Did WSU #1 today, then thought, “hey, I’ll do that treadmill workout too”. I’m feeling it now! Thank you 🙂

  25. Madison on February 2, 2013 at 5:54 pm

    Shuffled around workout days and did tr week 1 workout yesterday, with a 20min elliptical sesh warm up and 30min swim after! I’m not allowed to do running or jumping right now so I had to modify a bit. Looking forward to week 2, even though I’ll have to skip the jump roping.

  26. Natasha on February 2, 2013 at 6:43 pm

    Last wsu workout #1 complete but did 3 hours of snowboarding for my cardio today!

  27. Amanda on February 2, 2013 at 9:31 pm

    Just finished my workout! Week 1 complete! 🙂

  28. Karissa on February 2, 2013 at 10:03 pm

    Thank you for all the food/goodie ideas!! I just bought a pound of wild caught salmon (sale!!) and the salmon with feta and spinach sounds very tasty!! I bought some quinoa too- might just have to make those muffins! SO appreciate you posting food ideas/recipes, as I’m trying to clean up my eating even more/move away from “diet” foods towards natural, unprocessed food, I LOVE knowing I have your blog for inspiration! 🙂

  29. Leah o on February 2, 2013 at 10:24 pm

    Yum, love your ideas for meals this week! We are finally flying home after a week long vaca in Colorado visiting family so I’m excited to get back to our regular healthy eats. I’m craving lots of fresh veggies. I’m thinking salads everyday and lots of juices & green shakes for this week! I can’t wait to get in a workout every day too, it’s so hard not being home.

  30. Joanne @ A Nicer Choice on February 3, 2013 at 9:24 am

    I’ve loved Week 1 so I’m looking forward to seeing the Week 3 workout.

    Just to echo some of the other comments, what would you suggest as an alternative to the stairmaster workout (I don’t have access to any cardio equipment)

    Thanks Gina!

  31. Michelle @ Turning Over a New Leaf on February 3, 2013 at 8:56 pm

    Just an FYI, that recipe you linked of “Salmon with Feta, Roasted Red Pepper, and Spinach” is actually Salmon Florentine (with ricotta and sundried tomatoes, not feta or red pepper). 🙂

  32. Ali on February 4, 2013 at 12:53 am

    I just want to tell you how amazing I think you are. It is so inspiring to see you inspiring others to really take care of themselves, to eat real food, and to move their bodies. You are making such a huge impact in the world 🙂

    • Fitnessista on February 4, 2013 at 1:02 am

      thank you, ali. your comment made my night and warmed my heart so much <3
      love to you, friend!

  33. Shay on February 5, 2013 at 4:12 pm

    Salad beast for lunch!!! I can practically taste my goal 😉

  34. catherine c. on February 9, 2013 at 10:34 am

    I’m loving the week two workout! Seriously have been feeling it in areas I don’t know if I’ve ever felt soreness in before!

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