Shift Shop Week 1 Meal Plan

Ok…shit is getting real over here!

I am starting Shift Shop on Monday, and I’m not gonna lie…I’m a little skerrd!

My week 1 meal plan is finished! Sharing it here will help me stay accountable to it, and you’re welcome to steal, borrow, print, duplicate, crumple, burn, etc! Whatever you wanna do with it is ok by me!

<Click the image below for a printable copy.>

 

So although some of my breakfasts and lunches are the same, there is a lot of room for me to mix it up! I don’t have to use the same veggies with my eggs each day. And instead of cheese I can use avocado – both are healthy fats.

And for my salads, I’ll use different proteins (grilled chicken, flank steak, eggs on days I didn’t eat eggs for breakfast, etc).

I’ll use different Shakeology flavors and add-ins and different veggies with my hummus! So SEE…LOTS of variety! 🙂

I will be intermittent fasting along with this nutrition plan. Which essentially just means I’ll be eating these meals in a smaller window of time (8 hour eating window: 16 hour fasting). It just helps me stay on track better, and there are some health and weight management benefits to eating this way too! If you’re interested in learning more, join my free group here.

And what about the workouts?

My workout calendar is printed, and ready to be crossed off – basically a grown up version of a sticker chart. 🙂 Hey whatever works. For me…the act of crossing off my workouts is highly motivational!

If you’re looking for a printable version of the calendar (the BOD version is all black and would literally use all of my printer ink if I tried to print it, lol! So I created my own!), here you go!

<Click the image below for a printable copy.>

If you’re looking for a coach and support to help you achieve your goals with this or ANY workout program, you can sign up for free for access to all of my online coaching and accountability groups.

Make me your free coach!

Interested in more info about the Shift Shop?

 

If you’re ready to make the SHIFT with me…everything you need to get started is HERE!

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Baked French Fries

I love a good french fry! But most fries don’t really fit into a healthy lifestyle, unless you make them at home, and skip the deep fry! I make these so often it never occurred to me that I should write down the recipe and share all of the goodness! I’ve tweaked the ingredients and the amounts over the years and finally hit the sweet spot!

These are very crispy and you won’t miss the extra oil. 🙂 You’ll just have to decide if you want to share them or not! 😉

HOMEMADE FRENCH FRIES

(makes 6 servings)

 

Ingredients:

  • 4 large russet potatoes
  • 1/4 cup olive oil
  • 1/4 grated parmesan cheese
  • 1 T. Everything seasoning (or something similar)
  • 1/4 t. cayenne pepper
  • pepper
  • sea salt

Directions: 

  1. Preheat oven to 460°. 
  2. Line a large baking sheet with parchment paper (helps the crisp factor).
  3. Cut potatoes into french fry shapes. The smaller and thinner you slice, the crispier they’ll get!
  4. Add potatoes, oil, parmesan cheese, seasonings and pepper to the bowl (salt comes later).
  5. Bake for 30-40 minutes (depending on thickness), turning once or twice halfway through to crisp all sides.
  6. Remove from the oven and sprinkle with sea salt.
  7. Enjoy!

*These store in the fridge well for a few days too! Just pop them back in the oven or toaster oven to reheat and maintain the crisp!

Nutritional info: 193 calories per serving, 10 g. fat, 22 g. carbs, 4 g. protein

Portion Fix containers: 1.5 yellows, 1 tsp., 1/2 blue

 

 

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