Personal Journey

Shift Shop Week 1 Meal Plan

What’s up everybody?! It has been a hectic couple of weeks in our household. I recently went to New Orleans for a business trip where twenty thousand health and fitness coaches got together for some awesome bonding, workouts and trainings. While it was an amazing four days I’m glad to be home with my man, boys, and kittah’s. It’s crazy how much energy it can take being around people nonstop. I seriously had to take 3-4 days and just chill and decompress…anyone else like that?

What I wanted to share with you today is my next workout adventure. I begin a brand new fitness program tomorrow called Shift Shop which focuses on getting leaner, faster and stronger in 3 weeks. The nutrition plan that is included bumps up your protein and veggie intake while reducing starchy carbs…exactly what my body craves! In a nutshell, in week 1, you start with 25 minute cardio and strength training workouts while you have balanced meals. Then in week 2, the workouts bump up to 35 minutes and adding more protein to fuel that extra calorie burn. Lastly, in week 3, the workouts increase to 45 minutes while again increasing protein and veggie intake and also reducing starchy carbs.

I have to admit while I am excited to start this new program, I am also WAY nervous! Nervous because this will be the first full out workout that I have committed to since my knee injury. To help me succeed with this program and stay on track, I sat down with my family and explained to them why committing to this program was important to me. Of course they were totally on board and are even looking forward to all of the new recipes that I’ll be testing out (which I’ll be sharing with you too, of course 🙂 )

Since today is Sunday, I wanted to share with you my meal plan for this coming week. I absolutely HATE wasting food, therefore you will see several repeat meals to ensure that I am eating everything that we are purchasing. I may need to tweak things here and there but at least with this plan I can substitute very easily. For example, if I have melon scheduled but the kiddos ate it all (because that does happen!) I can quickly substitute another fruit. A couple of things to keep in mind about this meal plan. According to the nutrition plan I fall into the 1800 – 2099 calorie bracket however I won’t have to count those calories since I am using a portion control system. The 1800-2099 calorie bracket provides these amounts of portions:

6 Green (Veggies)
4 Purple (Fruit)
5 Red (Protein)
4 Yellow (Carbs)
1 Blue (Healthy Fat)
1 Orange (Dressings/Seeds)
5 tsp (nut butters/oils)

Lastly, I will also be keeping up with my 16:8 intermittent fasting lifestyle. Meaning I’ll have an 8 hour eating window (12:30 – 8:30) and a 16 fasting window (8:30 – 12:30). Now that you know the game plan, here’s the menu!

Monday
Meal 1: Egg Scramble – 2 eggs; spinach/broccoli; avocado; melon; shakeology
with 1/2 banana
Meal 2: Salad Bowl – spring mix; broccoli/bell pepper; green apple; grilled chicken; black beans;       avocado; dressing; nut butter
Meal 3: Steamed veggies; melon; grilled chicken cooked with coconut oil; mash sweet
potato with coconut oil
Tuesday
Meal 1: Shakeology with 1/2 banana; bell pepper/cucumber with hummus; green apple
with nut butter
Meal 2: Salad Bowl – spring mix; green apple; grilled chicken; hard boil egg; kidney
beans; avocado; dressing
Meal 3: Turkey Burgers; steamed veggies; sweet potato chunks with coconut oil; melon
Wednesday
Meal 1: Egg Scramble: 2 eggs; spinach/broccoli; avocado; melon; shakeology
with 1/2 banana
Meal 2: Salad Bowl – spring mix; broccoli/beets; green apple; grilled chicken; black
beans; avocado; dressing; nut butter
Meal 3: steamed veggies; melon; grilled chicken cooked with coconut oil; mash sweet
potato with coconut oil
Thursday
Meal 1: Shakeology with 1/2 banana; bell pepper/cucumber with hummus; green apple
with nut butter
Meal 2: Salad Bowl: spring mix; strawberries/oranges; grilled chicken; hard boil egg;
kidney beans; avocado; dressing
Meal 3: Ground Turkey Bowl: turkey/sweet potato chunks/bell pepper/mushrooms/spinach;
coconut oil; melon
Friday
Meal 1: Egg Scramble: 2 eggs; spinach/zucchini; avocado; melon; shakeology with 1/2
banana
Meal 2: Salad Bowl: spring mix; broccoli/beets; green apple; grilled chicken; black
beans; avocado; dressing; nut butte
Meal 3: Turkey meatloaf; sweet potato with coconut oil; veggie
Saturday
Meal 1: Shakeology with 1/2 banana; bell pepper/cucumber with hummus; green apple
with nut butter
Meal 2: Bowl: zucchini/mushroom/bell pepper; flank steak; black beans; avocado;
olives; side of fruit
Meal 3: zucchini soup; grilled chicken; sweet potato with coconut oil and melon
Sunday
Meal 1: Egg Scramble: 2 eggs; spinach/zucchini; avocado; melon; shakeology with 1/2
banana
Meal 2: Bowl: spinach/mushrooms/sugar snap peas; ground turkey; sweet potato cubes;
avocado; dressing; green apple with nut butter
Meal 3: steamed veggies; melon; grilled chicken cooked with coconut oil; mash sweet
potato with coconut oil

So that’s it for week 1! I mentioned earlier about explaining to my family WHY this program was important to me and I wanted to end with explaining it to you as well. I truly believe that our homes should be the center or the core of our health. Our home is where we establish habits, both good and bad, and for me I want to create healthy habits that not only help me feel better, be happier, be more confident – but I also want my family to feel those things. They deserve to have the best possible version of me and I deserve to have the best possible version of them. So, here’s to committing to the next 21 days to get FOCUSED, re-establish healthy HABITS and ultimately CRUSH IT! And….just throwing this out there but if YOU want to join me then please do! I would love for you to join my exclusive virtual group so that YOU can transform your home into the center of your family’s health. And, if Shift Shop isn’t for you, no worries! With access to 600+ workouts, I can help you get set up with a program that totally is aligned to your goals and fitness level. Just shoot me an email at JenniferHepkaFitness@gmail.com and be sure to include your goals and struggles.

Have an amazing week and can’t wait to share with you next Monday on this weeks thoughts, successes, struggles along with my plan for week 2.

Much love!

Jennifer

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