Welcome to Week 3 of the Summer Shape Up – June 30 to July 6, 2014! (Looking for the main Summer Shape Up hub? The home page has answers to common questions about the challenge and links to all weekly meal and workout content.)
My friend Gina and I teamed up to bring you this four-week healthy living challenge to jump-start your fitness and nutrition. Gina is a personal trainer and posts the weekly workouts with videos on her site. Here, I focus on the nutrition side, sharing simple, practical meal and snack ideas to support your progress.
We’d love to hear how the challenge is going for you. If you post updates or photos on social media, please use #SummerShapeUp and tag both myself and Gina so we can see your progress! 
Before you read the meal plan, remember that nutrition needs vary by activity level, age, sex, height, weight, and other factors. I am a Registered Dietitian, but this plan is a general guide and not a substitute for personalized nutrition counseling. Use it as a flexible framework—adjust portion sizes and meal timing to match your hunger, preferences, and dietary needs. I haven’t listed specific portion sizes for that reason. Some days the plan may feel like too much food; other days it may not be enough. If you’re full, save leftovers for later. If you’re still hungry, eat something satisfying. Ignoring hunger often leads to overeating later. Likewise, eat mindfully and stop when you start to feel satisfied—distraction makes it easy to overconsume. Trust your body and its signals.
A note on beverages: Drinks are not included in the plan, but aim to limit sugar-sweetened beverages. If you regularly drink soda, sweet tea, or flavored drinks, try cutting back gradually until they become occasional treats. Focus on water, unsweetened tea or coffee if you enjoy them, and the occasional alcoholic beverage if that fits your lifestyle. Regarding dessert, I didn’t include it for simplicity, but occasional indulgences are part of a healthy relationship with food. Treat dessert as an occasional pleasure rather than a daily habit. If you choose to indulge, savor it—choose the real thing when possible and stop when satisfied. There’s no need for guilt; perfection isn’t realistic or healthy.
To download the Week 3 meal plan, please click here. The PDF includes grocery lists with vegan and gluten-free variations. If you have trouble accessing it or spot any errors, let me know. Special thanks to my dietetic intern Jackie for helping compile these plans and lists.
Snack choices should vary daily based on hunger. Some days you might need one or more snacks; other days you may not need any. Eat according to how you feel. Aim for snacks that combine carbohydrates, protein, and healthy fats to keep you satisfied.
Earlier weeks include many quick snack ideas you can repeat. Here are some make-ahead recipes to try this week:
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- Chocolate Coconut Almond Energy Balls
- Banana Oat and Chia Seed Muffins
- Amazeballz
- No-Bake Blueberry Jam Bars
- Dark Chocolate Quinoa Bars
Looking for crowd-pleasing options for 4th of July gatherings? Try these:
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- Spinach & Avocado Cannellini Bean Hummus (a cross between hummus and guacamole)
- Healthier Seven Layer Dip
- Healthy Deviled Eggs
- No-Bake Blueberry Custard Pie (vegan & gluten-free)
Please join me in thanking our Summer Shape Up sponsors.
This week’s featured sponsor is Chex Gluten-Free Oatmeal. Their products have no artificial flavors, colors, or preservatives, and the packaged oatmeal lists fewer than five ingredients. Their gluten-free certified oats are useful for baking and savory recipes. Since oats can be cross-contaminated during processing, choose certified gluten-free oats if you need to keep recipes gluten-free. I included a simple overnight oatmeal recipe using their plain GF packets in this week’s meal plan—enjoy!
Chex GF Oatmeal is sponsoring a $75 prize pack for one Summer Shape Up participant. The prize includes:
- 2 cases Chex GF Oatmeal Plain
- 1 case Chex GF Oatmeal Variety Pack
- 1 “Love Oatmeal” spoon
To enter the giveaway: Comment below once per day starting Monday, June 30 with an update on how the challenge is going. Each daily comment counts as an entry. I’ll randomly select a winner after the week ends and notify them by email. Good luck and thank you for participating in the Summer Shape Up!