🏠 ← Home 🖨 Print

Month 4 · Oct 25 – Nov 21 — 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 · OCT 25
Broccoli cheese soup, lightenedfresh from the pot — still creamy
9PM · cheesecake cup
EASY WALK
10/26
Soup + rotisserie chickenalready cooked — just warm it up
9PM · dark chocolate + berries
WEIGHTS · DAY A
10/27
Soup night + side saladalready cooked — just warm it up
9PM · Yasso bar
WALK 25–30
10/28
Soup nightfreeze what's left
9PM · dark chocolate + berries
WEIGHTS · DAY B
10/29
Rotisserie chicken plate + veggiesno cooking tonight
9PM · cheesecake cup
WALK 25–30
10/30
Turkey burgers + big saladbun if you want it
9PM · SmartSweets
BIKE + BALANCE
10/31
Out, or dinner from the freezer
9PM · dark chocolate or your pick
WALK
WEEK 2 COOK DAY · NOV 1
Turkey meatloaf + roasted veggieseat it fresh tonight
9PM · cheesecake cup
EASY WALK
11/2
Meatloaf + big saladalready cooked — just warm it up
9PM · dark chocolate + berries
WEIGHTS · DAY A
11/3
Chicken salad in a naan wrapcold — no cooking tonight
9PM · Yasso bar
WALK 25–30
11/4
Meatloaf againfreeze what's left
9PM · dark chocolate + berries
WEIGHTS · DAY B
11/5
Chicken salad plate + fruitcold — no cooking tonight
9PM · cheesecake cup
WALK 25–30
11/6
Turkey burgers + big saladbun if you want it
9PM · SmartSweets
BIKE + BALANCE
11/7
Out, or dinner from the freezer
9PM · dark chocolate or your pick
WALK
WEEK 3 COOK DAY · NOV 8
Chicken wild rice soupfresh from the pot tonight
9PM · cheesecake cup
EASY WALK
11/9
Soup night + side saladalready cooked — just warm it up
9PM · dark chocolate + berries
WEIGHTS · DAY A
11/10
Chicken salad in a naan wrapcold — no cooking tonight
9PM · Yasso bar
WALK 25–30
11/11
Soup nightfreeze what's left
9PM · dark chocolate + berries
WEIGHTS · DAY B
11/12
Soup + half a sandwichalready cooked — just warm it up
9PM · cheesecake cup
WALK 25–30
11/13
Garlic shrimp + rice15 minutes, one pan
9PM · SmartSweets
BIKE + BALANCE
11/14
Out, or dinner from the freezer
9PM · dark chocolate or your pick
WALK
WEEK 4 COOK DAY · NOV 15
Turkey lasagnaeat it fresh from the oven
9PM · cheesecake cup
EASY WALK
11/16
Lasagna + big saladalready cooked — just warm it up
9PM · dark chocolate + berries
WEIGHTS · DAY A
11/17
Beef taco bowl93% lean, already cooked
9PM · Yasso bar
WALK 25–30
11/18
Lasagna againfreeze what's left
9PM · dark chocolate + berries
WEIGHTS · DAY B
11/19
Beef tacosalready cooked — just build them
9PM · cheesecake cup
WALK 25–30
11/20
Pork tenderloin + veggiesone pan in the oven
9PM · SmartSweets
BIKE + BALANCE
11/21
Out, or dinner from the freezer
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: Holiday month — the freezer stash is your friend at busy nights.