Winter Shape Up 2013: Week 3 Fuel

I can’t believe we’re already heading into week 3 of Winter Shape Up! How are you feeling so far? I hope you’ve noticed a huge increase in energy, boost in your desire to continue eating clean, healthy foods and maybe some physical results already, too πŸ™‚ Please keep track of your progress and experience for our grand finale giveaways at the end of the challenge <3

Here are some meal ideas for the upcoming week:


Breakfast cookie dough cereal

Egg burrito with salsa (<– my breakfast almost every day)

Perfect protein pancakes

Meal-sized smoothie, toast with nut butter

Bfast rellenos

Chia protein pudding

Bfast cereal 2



Chicken crust pizza (tempeh or cauliflower works, too!) with a salad

Quinoa salad with pecans and cranberriesΒ or Moroccan-inspired quinoa salad

Tropical salad with citrus vinaigrette

Tuna salad with a healthy twist

Honey-lavender salmon or cashew-crusted salmon with wilted greens and baked potato

Lemon fusilli with chicken, zucchini and pine nuts (would be fantastic for leftovers, too)

Crockpot turkey chili

Pizza  1 of 1 4


Amazeballs (maybe try the PB&J flavor this week!)

Protein muffin

Fresh fruit and some cheese

Veggies and hummus

a bar (love these Barre bars and Vega)



Prep ahead:

Steamed eggs

Protein for the week

Grain of choice

Chop fruits and veggies

Steamed eggs and quinoa

Grocery ideas and tips:

Change your salad green for this week- try romaine, arugula, kale, spinach or chard to switch things up

Plan your meals around things you already have on-hand and want to use up- it will keep grocery costs down

Try a new spice or cooking technique this week! Step out of your comfort zone

Plan ahead, prep and envision you success! Eat like a PRO (lots of PROtein and PROduce)

As we get into the third week, this is the point where motivation can start to dwindle. Don’t let it happen! Keep up the amazing work you’ve done so far and remember that we’re halfway there. You’ve got this. Plus, upcoming giveaways are pretty huge- a nice golden carrot of motivation to keep checking in and cheering each other on πŸ™‚

Here are some hashtags we’ve been using:




Be sure to tag me @fitnessista !

So what’s on the menu this week? Let’s do a little healthy recipe link-up. Leave a comment with your current favorite quick meal/snack option. Hopefully we can get some new ideas from each other as we plan for week 3!



Our week 3 calendar- shuffle around as you see *fit* πŸ™‚


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  1. Lisa on February 9, 2013 at 3:17 pm

    I made a batch of your pumpkin amazeballs and am incredibly obsessed with them. Seriously the perfect snack.
    I also hope to try the chicken cauliflower crust, definitely intriguing to me! Or maybe the quinoa salad. hm..
    Happy Saturday!

  2. Mandy M on February 9, 2013 at 3:49 pm

    Some things I’ve got in mind for this week.
    This site is amazing, and mixing some of these sides together makes for a great meal. Thinking of the roasted squash and quinoa with mint for this week.
    And maybe this salad. I love fennel.
    And some quinoa mac and cheese.
    And for snacks I’m thinking:
    Raw cookie dough bites. I’m just going to use melted choc chips for an easier version.
    Grain free sticky buns. Sugar free, too!
    Orange almond chia muffins
    Vanilla chia pumpkin pudding, the vegan version.

    • Fitnessista on February 10, 2013 at 3:01 pm

      so many great links- thank you!

  3. Laura B on February 9, 2013 at 4:49 pm

    Just finished workout 2! Finally got in three rounds (2 with my baby girl awake! She held up well, but was ready for me to be done) plus the ab burner. Excited to start week #3!

  4. Laura B on February 9, 2013 at 4:51 pm

    Oh! Forgot my fave snacks: corn tortilla with a bit of melted cheese topped with avocado and hot sauce! Also, apples and almond butter or just a handful of almonds.

  5. Missy on February 9, 2013 at 5:04 pm

    Favorite snack: Peanut butter and banana. If I reallyhave a sweet tooth I’ll put it in a bowl with coconut and chocolate chips!

  6. Ana on February 9, 2013 at 5:36 pm

    Got in my 3 rounds and the plank ab burner. Also did an older ab burner by accident! They be burnin’!

    • Fitnessista on February 10, 2013 at 3:00 pm


  7. Ashley @ Life and Fitness on February 9, 2013 at 5:40 pm

    I’ve been loving the protein muffins this weekend.

    • Fitnessista on February 10, 2013 at 3:00 pm

      ahhh i love those things!

  8. Lucie@FitSwissChick on February 9, 2013 at 5:45 pm

    I did Ab Burner and HIIT today tomorrow is Restday! I had to shuffle a bit.
    My favorite fuels currently are sweet quinoa:

    plus the easiest, lightest and most filling meal which I have for brakfast OR lunch OR dinner:
    Chicken Zucchini Frittata, yumm!!

  9. Kailey on February 9, 2013 at 6:21 pm

    I’ve been loving these: this past week for a breakfast treat/snack (I added chia seeds to them for an extra boost-love)

    Also, I’m curious: have you heard anything about Graze boxes? ( I got my first one this week (free!) and was really impressed but I was wondering if you had an opinion on them. I’m looking forward to having a couple of the packs they sent me for snacks this week too!

  10. Mary A on February 9, 2013 at 6:21 pm

    I had planned on spending my rest day doing some shoveling, but by the time I got up I discovered my kind neighbor had taken care of it for me. πŸ™‚
    I’d been thinking about making something with turkey for next week, so that turkey chili might be just what I’ve been looking for.

  11. Madison on February 9, 2013 at 8:12 pm

    I’m thinking of doing a paleo slow cooker stew this week (2lbs beef cubes, couple carrots & sweet potatoes, onion, canned diced tomatoes, and homemade beef stock…kinda going to wing it!). I love my slow cooker for easy, healthy meals. Another fave is throwing chopped onion, red pepper, eggplant, 2tbs red curry paste & 1 can coconut milk in the slow cooker, 6hrs on low…soooo easy and sooo delish!

  12. Jeannie on February 9, 2013 at 9:17 pm

    Quick meals…
    Breakfast – oats/almond milk/sun warrior/organic berries heated then spoon of almond butter and flax or chia stirred in
    Snacks -plain Greek yogurt with fruit like chopped apple with cinnamon OR vans waffle with almond butter with berries OR hummus and pepper strips OR protein bars or protein muffins
    Lunch/dinner – egg white omlette with spinach and peppers and goat cheese with either cayenne pepper or hot sauce on ezekial bread (bread smeared with avocado) OR veggie wrap-brown rice wrap smeared with hummus with tons of veggies and goat cheese OR salad beast with chick pea and hard boiled egg OR salad beast with salmon

  13. Alexandra on February 9, 2013 at 10:01 pm

    Did workout 2 plus 20 mins of HIIT on the treadmill today and was a hot sweaty mess!! Great start to my Saturday πŸ™‚ super excited to see what workout 3 entails since I have Absolutely loved the first two!

  14. Ashley Lynn on February 9, 2013 at 10:06 pm

    I know you thought your indian food last week wasnt as good as your fave restaurant so i was thinking You might like Jenna from eat live run’s slow cooker chicken tikka masala recipe. It’s soooo delicious and totally worth the effort. Seriously tastes like a little Indian grandma snuck into my chicken while I was at work!

  15. Ashley Lynn on February 9, 2013 at 10:07 pm

    P.s. thanks for all of your amazing recipes and workouts too. I definitely look forward to reading your blog every day

    • Fitnessista on February 10, 2013 at 2:56 pm

      thank you so much for reading!

  16. Ashley Lynn on February 9, 2013 at 10:09 pm

    Hahaha sorry kitchen not chicken!!

    • Fitnessista on February 10, 2013 at 2:56 pm

      no worries, that’s pretty hilarious though!

  17. Maria on February 9, 2013 at 10:39 pm

    Loved week two! Did the week two workout with the ab burner and added on your forwards/backwards elliptical workout for fun. I’m already thinking about repeating the whole WSU when I’m done with week four.

  18. Maya on February 10, 2013 at 3:12 am

    Love all the meal idea’s πŸ™‚ those quinoa salads look amazing! Also the butternut squash cashew risotto recipe you posted a while ago is wonderful (I tried it and OMG). One snack I love is homemade bars – they are convenient and portable but are still homemade so you can control what goes in them. One recipe I love is this recipe for quinoa breakfast bars: plenty of PROtein in there to fuel up

  19. Judy on February 10, 2013 at 5:27 am

    I often refuel after a run with an easy meal I make all in a cast iron pan – roast some red onions & sliced brussel sprouts, throw in 2 eggs & some cheddar & scramble til the cheese is melted. Incredibly filling & tasty!

  20. Chelsea @ One Healthy Munchkin on February 10, 2013 at 7:43 am

    Love all those meal and snack ideas! Thanks!

    This week I’m making:
    – Pork tenderloin with pan sauce ( with Brussels sprouts and sweet potato
    – Quinoa with roasted winter vegetables and pesto ( + fried eggs
    – A beet, grapefruit and goat cheese salad with salmon
    – Wheatberry salad with beets, raisins, and a citrus dressing (

    • Fitnessista on February 10, 2013 at 2:55 pm

      the salmon salad sounds especially amazing!

  21. Lisa @ Lisa the Vegetarian on February 10, 2013 at 11:03 am

    I love the ideas in this post! Here’s a healthy recipe that can be made vegetarian or for a meat eater that I posted on my blog recently:

  22. Kiah on February 10, 2013 at 12:26 pm

    Just did 3.5 miles with the hubs πŸ™‚ Got a TON of snow here in MA, which is like running in sand.

  23. Beth on February 10, 2013 at 12:30 pm

    Got it workout 2 yesterday (just forgot to comment!) plus the ab burner. I was so surprised how quickly those 4 minutes went by! Just when I was ready to collapse, it was all over. I am loving those moves and looking forward to starting week 3!

  24. Jay on February 10, 2013 at 1:22 pm

    Did W#2 yesterday with 15 minutes HIIT and15 minutes steady run. Today, I’m shooting for 4 miles of a steady run. Woohoo!

    • Fitnessista on February 10, 2013 at 2:55 pm


  25. Alexandra on February 10, 2013 at 1:27 pm

    Just went grocery shopping so that I can #eatlikeaPRO this week! So excited to begin the meal prep! I may have to flip flop today and tomorrow and use today as a rest day and tomorrow as my Runday.. either way I will make it work!! Happy Sunday!!

    • Fitnessista on February 10, 2013 at 2:55 pm

      awesome! i’m getting ready to run and grocery shop here, too πŸ™‚

  26. Tracy on February 10, 2013 at 1:28 pm

    Today is my rest day and tomorrow I’m psyched to do WO#3!!

    My favorite snack lately is carrot sticks and nut butter of any kind!

  27. Tracy on February 10, 2013 at 1:31 pm

    Will you be posting Workout #3 today? I was going to do it Monday but can wait until Tuesday if not. Thanks, Gina!

    • Fitnessista on February 10, 2013 at 2:55 pm

      it’s up πŸ™‚

  28. Vesna Fit Missy on February 10, 2013 at 2:04 pm

    Awesome meal ideas!

    I love hummus and veggies, I eat that every day as a snack.

    I’m definitely going to try and make some protein muffins. Much better than regular muffins.

  29. Shaina Anderson on February 10, 2013 at 5:45 pm

    aaah! breakfast rellenos! Lurve.

    I’m loving the crockpot these days since I’m starting to work again (verrrry part time). I’m not a paleo purist by ANY means – I prefer to just make healthy choices instead of following a certain “diet” – but this girl has some amazing recipes:

    Two of my current favorites: Pumpkin Cashew Coconut Curry (not crockpot but a quickie)

    Crockpot Brazilian Curry Chicken

  30. Jay on February 10, 2013 at 7:26 pm

    I REALLY didn’t want to do it (run 4 miles), but I had committed to it an earlier post, and so, I did. Thanks for helping me keep accountable. Keep up the great work and thanks for all of your support! Woohoo!

  31. Andrea @ Vegvacious on February 11, 2013 at 1:25 pm

    I made up a pot of your sweet potato black bean chili last night and plan to use it as my lunch at work throughout the week. It is SOOOO good!

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