Winter Shape Up: Week 1 Meal Plan

Welcome to week 1 of the Winter Shape Up! (Looking for the home base Winter Shape Up page? Click here – it has the answers to any questions you might have about the challenge and links to all the weekly content, too!)

As you know, my friend Gina and I have partnered up to bring you this fun healthy living 4 week challenge to inspire you to kick off the year on the right foot in terms of fitness and nutrition. Gina is a personal trainer, so on her site, you’ll find the weekly workouts for the challenge, including videos. Here on mine, I’ll be sharing the weekly nutrition-focused content, which will feature quick and easy recipe ideas for your meals and snacks.

We’d love to hear how you guys are doing with this challenge! If you share updates or photos on social media, please include #WinterShapeUp and, if you have space, tag both myself (@fANNEtasticfood) and Gina (@fitnessista) so we can see! 🙂 You are also welcome to snag this graphic to put in your posts or on your blog sidebar, if you want!

Before I get into the plan, please remember that everyone’s nutrition needs are different and will vary based on activity level, age, gender, height/weight, and more. I am a Registered Dietitian, but this meal plan is not meant to be a substitute for personalized nutrition plans or nutrition counseling (like I provide in my AnneTheRD private practice). Above all, use this as a guide, not a concrete plan, and change it as you see fit based on your own hunger levels, preferences, and dietary needs. I’m not including specific quantities/portion sizes because of this – try to eat intuitively and listen to your body. This guide may be too much food for some of you and too little for others. If you’re getting full, save the rest for later. If the meal or snack wasn’t enough, don’t second guess yourself – listen to your body and have something else. If you’re really hungry and try to deny it, it will only lead to overdoing it later or feeling like crap. Honor your hunger, my friends. And same with the other end of the spectrum – stay mindful during your meals, and stop as soon as you start to get full. If you’re distracted, it’s a lot easier to overeat. Your body knows what to do if you just listen to it! Sound good?

A note on drinks: I didn’t include drinks in this guide, but aim to limit sugar-sweetened beverages. If you’re currently having a lot of sugar-sweetened beverages (soda, sweet tea, sweet flavored water, etc.), try to cut back by 1 or 2 drinks per week until it becomes an occasional treat vs. a daily habit. Focus on drinking lots of water, some unsweetened tea/coffee (if you’re into it), and the occasional wine or beer, if you like. 🙂 Regarding dessert, I didn’t include it in the plan for simplicity’s sake, but indulgence in moderation is certainly part of a healthy relationship with food. The key is to view dessert as an occasional treat vs. letting it become an everyday habit. If you really want something, by all means allow yourself to have it and really savor it. There’s no point in feeling guilty – eating perfectly 100% of the time isn’t realistic or healthy. Just make sure that when you do indulge, it’s worth it. Choose the real thing, not a diet imitation; stay mindful and stop when you are satisfied. And lastly: for snack ideas – see the end of this page!

WEEK 1
Monday, January 27 – Sunday, February 2

First things first – here are the grocery shopping lists:

Week 1 Standard Shopping List
Week 1 Gluten Free Shopping List
Week 1 Vegan Shopping List

You’ll find another PDF list at the bottom of this post with snack suggestions. Everyone go say a big thank you to my dietetic intern Jackie for putting the grocery lists together for us!

Day 1

Breakfast:

Perfect Microwave Banana Oatmeal 

• Gluten free option: use gf certified oats
• Vegan option: use a dairy-free alternative (soy, almond, coconut milk, etc.)
• Add toppings as desired (be sure to incorporate some healthy fat like ground flaxseed, chia seeds, nuts, or other seeds!)

Lunch:

A big grain/bean salad. On top of 1 cup mixed greens, throw 1/2 cup any cooked grain you like, 1/2 cup your favorite beans, and any veggies you have on hand. Top with avocado, a little feta cheese if you like, and homemade balsamic vinaigrette (to make, just mix equal parts olive oil and balsamic vinegar & add a squirt of dijon mustard and of lemon juice).

• Gluten free option: use a gf grain, like quinoa.
• Vegan option: leave out the cheese!

Dinner:

Almond Encrusted Tilapia topped with Black Bean Olive Salsa, with Lemon Garlic String Beans on the side.

• Gluten free option: encrust tilapia in ground flaxseed instead of flour.
• Vegan option: Use the same preparation method with firm tofu instead.

Day 2

Breakfast:

Flour-Free Protein Pancake (gluten free)

• Vegan option: repeat Perfect Microwave Banana Oatmeal, or try these Vegan Protein Pancakes

Lunch:

Tuna salad with a healthy twist, served in a wrap or whole wheat pita, or atop salad with some leftover cooked grains. Enjoy with some fruit or veggies on the side, or some chips, if you’re feeling those instead. Remember – this is not a diet, so don’t deny yourself something you love if you really want it as a special treat. 🙂

• Tip: add all sorts of veggies to your sandwiches/wraps to increase satiety. I love broccoli slaw and/or shredded carrots to add crunch, plus baby spinach!
• Gluten free option: use a gf wrap or pita, or have atop salad and add some avocado in to make sure you’re getting enough calories.
• Vegan option: use cannelini beans in place of the tuna, and mash together with the other ingredients. Throw some avocado in there too if you want.
• For wraps and bread, I love the Ezekiel brand – their stuff is made from sprouted grains and legumes and it’s higher in protein/way less processed than most other products. Store frozen – they don’t last long if you leave them out since there are no preservatives.

Dinner:

Sweet Potato & Lentil Coconut Curry (vegan & gluten free)

Day 3

Breakfast:

Breakfast burrito! Tortilla/wrap filled with two cooked whole eggs, 1/4 cup of black beans, a few slices avocado, tomato, wilted baby spinach, and pico de gallo, plus some salt/pepper to taste.

• Gluten free option: use a gf certified corn tortilla.
• Vegan option: use scrambled tofu instead of eggs, or nix that and just add extra black beans and avocado.
• Quick tip: cook the eggs and wilt the spinach in the microwave! For the eggs, in a microwave safe bowl that has been sprayed with cooking spray/oil, whisk 2 eggs. Microwave on high 2 minutes. The eggs should be fully cooked! For the spinach, simply place a huge handful of raw fresh baby spinach on a plate and pop it in the microwave on high for about a minute, or until wilted. 

Lunch:

Meal out on the town! Enjoy, and remember to eat intuitively and stop when you are feeling full. 🙂

• Tip: pick something with a good mix of fiber (minimally processed grains or fruit) + healthy fat (things like avocado, seeds, nuts, etc.) + protein (meat, beans, etc.).

Dinner:

Leftover Sweet Potato & Lentil Coconut Curry. Freeze the rest for later portioned out into freezer safe ziplock bags!

**Prepare tomorrow morning’s breakfast (you just need to mix and pop it in the fridge overnight).

Day 4

Breakfast:

Pumpkin Pie Chia Pudding 

• If you want, add a serving of protein powder to increase satiety, since almond milk is low in protein. Other options are to eat the pudding with Greek yogurt or cottage cheese or a latte made with milk to up the protein factor.

Lunch:

Whole-wheat pita or wrap with hummus, tomato slices, baby spinach, feta cheese, and sliced almonds. Throw some broccoli slaw and/or shredded carrots on there for crunch, too. Enjoy a piece of fruit on the side if you like.

• • Gluten free option: use gf certified bread/wrap.
  • Vegan option: skip the cheese.

Dinner:

Corn Flake Encrusted Chicken Fingers (gluten free) with Mexican-Style Sweet Potato Fries & roasted brussels sprouts (here’s How to Make Brussels Sprouts Delicious)

• Vegan option: Use the same preparation method with firm tofu instead.

Day 5

Breakfast:

Homemade egg sandwich. On a toasted whole wheat/grain English muffin, add two cooked whole eggs, one slice tomato, a couple slices avocado and/or one slice cheese, and wilted baby spinach, plus some salt/pepper to taste.

• • Gluten free option: use a gf certified English muffin.
  • Vegan option: use tofu or tempeh instead of the eggs and no cheese.
• Quick tip: cook the eggs and wilt the spinach in the microwave! For the eggs, in a microwave safe bowl that has been sprayed with cooking spray/oil, whisk 2 eggs. Microwave on high 2 minutes. The eggs should be fully cooked! For the spinach, simply place a huge handful of raw fresh baby spinach on a plate and pop it in the microwave on high for about a minute, or until wilted. 

Lunch:

4 Ingredient Quinoa Salad. Fruit on the side if you like! 

Dinner:

Meal out on the town! Enjoy, and remember to eat intuitively and stop when you are feeling full. 🙂 Not in the mood to go out? Repeat your favorite of the previous dinners, or get creative.

Day 6 (Weekend!)

Note: for weekend days, I’ve just included brunch and dinner since I know many people tend to eat a late, larger breakfast/brunch and then just have some snacks between then and dinnertime. If you’re not a fan of this approach, feel free to repeat your favorite of the previous breakfast/lunch ideas instead!

Brunch:

Smoked Salmon & Vegetable Egg Casserole (gluten free)

• Vegan option: Buckwheat Quinoa Pancakes 

Dinner:

Mexican Lasagna

• Gluten free option: use gf certified corn or brown rice tortillas
• Vegan option: omit chicken and cheese. Replace the yogurt with an equal amount of guacamole instead. (There’s still enough protein from the beans.)

Day 7 (Weekend!)

Brunch:

Meal out on the town! Enjoy, and remember to eat intuitively and stop when you are feeling full. 🙂 Not in the mood to go out? This is your chance to get creative, or you can enjoy your egg casserole leftovers. 

Also, I know today is Superbowl Sunday – if you want something fun but also healthy to bring with you or make if you’re having people over, try my Healthier 7 Layer Dip or Hummus Guacamole! (Ingredients not included in shopping list). For more ideas, see this post: 7 Healthy & Delicious Super Bowl Snacks. Some of the products from our sponsors make great snacks, too – try Sabra’s hummus, guacamole, and/or salsa, and Cabot’s cheese! My favorite is the Seriously Sharp. 🙂 Another idea: Loaded Guacamole!

Dinner:

Leftover Mexican Lasagna. Freeze the rest for later in an airtight container, if applicable!

Daily Snack Ideas

Choose a variety of these each day based on hunger levels. Some days you might need a snack or even two or three, while other days you might not need one at all. Focus on how you feel. Hunger levels change daily based on activity and a host of other factors, so don’t expect to feel the same every day. For snacks, just like meals, focus on a good mix of carbs, protein, and healthy fat to keep you satisfied.

Here’s a downloadable PDF with some easy snack ideas/things to pick up at the grocery store (these are not necessarily included in the overall grocery list in most cases): Winter Shape Up Snack Ideas.

Make-ahead snack recipes:

•  
• Peanut Cinnamon Date Balls (vegan)
• 5-Minute No Bake Peanut Butter Granola Bars (vegan, gluten free if you use gf certified oats and cereal)
• Zesty Lemon Zucchini Muffins
• Dark Chocolate Quinoa Bars (gluten free)
• Chocolate Chip Protein Ballz (vegan, gluten free)
• Banana Chia Bites (vegan, gluten free)
• Roasted Chickpeas (vegan, gluten free)

Looking for the main Winter Shape Up page where you can find the introduction information and links to each week’s meal plans and workouts? Click here.

Sponsors:

Sponsors: White Plum | Sabra | Reebok | Cabot | Sizzlefish | Stonyfield | FitFluential

This week’s featured sponsor is Sabra, my favorite hummus company! They will be shipping two lucky Winter Shape Up participants a full assortment of their 20+ products. Awesome, right? In addition to their hummus, they also have salsa and guacamole, both of which are delicious. My #1 favorite will always be their hummus + pretzel crisp cups, though! So great for on the go snacking.

Comment below up to once per day (starting on Monday) with how thing are going for you during the challenge and each comment will count as an entry! I’ll randomly select a winner after the week is over (Sunday night/Monday morning) and notify them directly by email. Good luck!