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Month 3 · Sep 27 – Oct 24 — what to eat and how to move.

Michelle's Plan · Fridge Calendar
SAME EVERY DAY:   8:30 coffee  ·  11:30 breakfast — parfait, oats jar, or eggs, your pick  ·  3:00 snack  ·  6:00 dinner (green box below)  ·  9:00 dessert (amber box below) + your gummies
Colors: GREEN = meals AMBER = snacks & dessert NAVY = WEIGHTS AT THE GYM TEAL = BIKE AT THE GYM PLUM = WALK
SundayMondayTuesdayWednesdayThursdayFridaySaturday
WEEK 1 COOK DAY · SEP 27
White chicken chilifresh from the pot tonight
9PM · cheesecake cup
EASY WALK
9/28
Chili night + side saladalready cooked — just warm it up
9PM · dark chocolate + berries
WEIGHTS · DAY A
9/29
Chicken rice bowlalready cooked — just warm it up
9PM · Yasso bar
WALK 25–30
9/30
Chili nightfreeze what's left
9PM · dark chocolate + berries
WEIGHTS · DAY B
10/1
Chili on a baked potatoalready cooked — just warm it up
9PM · cheesecake cup
WALK 25–30
10/2
Turkey burgers + big saladbun if you want it
9PM · SmartSweets
BIKE + BALANCE
10/3
Dinner out with Rickorder meat + veggies first
9PM · dark chocolate or your pick
WALK
WEEK 2 COOK DAY · OCT 4
Chicken wild rice soupfresh from the pot tonight
9PM · cheesecake cup
EASY WALK
10/5
Soup night + side saladalready cooked — just warm it up
9PM · dark chocolate + berries
WEIGHTS · DAY A
10/6
Chicken salad in a naan wrapcold — no cooking tonight
9PM · Yasso bar
WALK 25–30
10/7
Soup nightfreeze what's left
9PM · dark chocolate + berries
WEIGHTS · DAY B
10/8
Soup + half a sandwichalready cooked — just warm it up
9PM · cheesecake cup
WALK 25–30
10/9
Garlic shrimp + rice15 minutes, one pan
9PM · SmartSweets
BIKE + BALANCE
10/10
Out, or dinner from the freezer
9PM · dark chocolate or your pick
WALK
WEEK 3 COOK DAY · OCT 11
Turkey chilifresh from the pot tonight
9PM · cheesecake cup
EASY WALK
10/12
Chili night + side saladalready cooked — just warm it up
9PM · dark chocolate + berries
WEIGHTS · DAY A
10/13
Chili on a baked potatoalready cooked — just warm it up
9PM · Yasso bar
WALK 25–30
10/14
Chili nightfreeze what's left
9PM · dark chocolate + berries
WEIGHTS · DAY B
10/15
Chili taco bowlalready cooked — just build it
9PM · cheesecake cup
WALK 25–30
10/16
Garlic-butter cod + potatoes15 minutes, one pan
9PM · SmartSweets
BIKE + BALANCE
10/17
Dinner out with Rickorder meat + veggies first
9PM · dark chocolate or your pick
WALK
WEEK 4 COOK DAY · OCT 18
Salsa shredded chickeneat it tonight as burrito bowls
9PM · cheesecake cup
EASY WALK
10/19
Salsa-chicken tacosalready cooked — just build them
9PM · dark chocolate + berries
WEIGHTS · DAY A
10/20
Turkey rice bowlalready cooked — just warm it up
9PM · Yasso bar
WALK 25–30
10/21
Chicken enchilada bakefreeze what's left
9PM · dark chocolate + berries
WEIGHTS · DAY B
10/22
Turkey tacosalready cooked — just build them
9PM · cheesecake cup
WALK 25–30
10/23
Garlic shrimp + rice15 minutes, one pan
9PM · SmartSweets
BIKE + BALANCE
10/24
Dinner out with Rickorder meat + veggies first
9PM · dark chocolate or your pick
WALK
How to read it: Sunday you cook once (the green-framed box). Every other night dinner is already made, or takes 15 minutes.  ·  Weigh-in: Sunday morning, write it on the weekly page, then forget it until next Sunday.  ·  This month: Soup season starts — your soups are back.