Month 6 · Dec 20 – Jan 16 — 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

Sunday	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday
WEEK 1 COOK DAY · DEC 20 Turkey chilifresh from the pot tonight 9PM · cheesecake cup EASY WALK	12/21 Chili night + side saladalready cooked — just warm it up 9PM · dark chocolate + berries WEIGHTS · DAY A	12/22 Chili on a baked potatoalready cooked — just warm it up 9PM · Yasso bar WALK 25–30	12/23 Chili nightfreeze what's left 9PM · dark chocolate + berries WEIGHTS · DAY B	12/24 Chili taco bowlalready cooked — just build it 9PM · cheesecake cup WALK 25–30	12/25 Garlic-butter cod + potatoes15 minutes, one pan 9PM · SmartSweets BIKE + BALANCE	12/26 Dinner out with Rickorder meat + veggies first 9PM · dark chocolate or your pick WALK
WEEK 2 COOK DAY · DEC 27 Chicken wild rice soupfresh from the pot tonight 9PM · cheesecake cup EASY WALK	12/28 Soup night + side saladalready cooked — just warm it up 9PM · dark chocolate + berries WEIGHTS · DAY A	12/29 Chicken salad in a naan wrapcold — no cooking tonight 9PM · Yasso bar WALK 25–30	12/30 Soup nightfreeze what's left 9PM · dark chocolate + berries WEIGHTS · DAY B	12/31 Soup + half a sandwichalready cooked — just warm it up 9PM · cheesecake cup WALK 25–30	1/1 Garlic shrimp + rice15 minutes, one pan 9PM · SmartSweets BIKE + BALANCE	1/2 Out, or dinner from the freezer 9PM · dark chocolate or your pick WALK
WEEK 3 COOK DAY · JAN 3 Salsa shredded chickeneat it tonight as burrito bowls 9PM · cheesecake cup EASY WALK	1/4 Salsa-chicken tacosalready cooked — just build them 9PM · dark chocolate + berries WEIGHTS · DAY A	1/5 Turkey rice bowlalready cooked — just warm it up 9PM · Yasso bar WALK 25–30	1/6 Chicken enchilada bakefreeze what's left 9PM · dark chocolate + berries WEIGHTS · DAY B	1/7 Turkey tacosalready cooked — just build them 9PM · cheesecake cup WALK 25–30	1/8 Garlic shrimp + rice15 minutes, one pan 9PM · SmartSweets BIKE + BALANCE	1/9 Dinner out with Rickorder meat + veggies first 9PM · dark chocolate or your pick WALK
WEEK 4 COOK DAY · JAN 10 Broccoli cheese soup, lightenedfresh from the pot — still creamy 9PM · cheesecake cup EASY WALK	1/11 Soup + rotisserie chickenalready cooked — just warm it up 9PM · dark chocolate + berries WEIGHTS · DAY A	1/12 Soup night + side saladalready cooked — just warm it up 9PM · Yasso bar WALK 25–30	1/13 Soup nightfreeze what's left 9PM · dark chocolate + berries WEIGHTS · DAY B	1/14 Rotisserie chicken plate + veggiesno cooking tonight 9PM · cheesecake cup WALK 25–30	1/15 Turkey burgers + big saladbun if you want it 9PM · SmartSweets BIKE + BALANCE	1/16 Out, or dinner from the freezer 9PM · dark chocolate or your pick WALK

Sunday

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

WEEK 1 COOK DAY · DEC 20

Turkey chilifresh from the pot tonight

9PM · cheesecake cup

EASY WALK

12/21

Chili night + side saladalready cooked — just warm it up

9PM · dark chocolate + berries

WEIGHTS · DAY A

12/22

Chili on a baked potatoalready cooked — just warm it up

9PM · Yasso bar

WALK 25–30

12/23

Chili nightfreeze what's left

9PM · dark chocolate + berries

WEIGHTS · DAY B

12/24

Chili taco bowlalready cooked — just build it

9PM · cheesecake cup

WALK 25–30

12/25

Garlic-butter cod + potatoes15 minutes, one pan

9PM · SmartSweets

BIKE + BALANCE

12/26

Dinner out with Rickorder meat + veggies first

9PM · dark chocolate or your pick

WALK

WEEK 2 COOK DAY · DEC 27

Chicken wild rice soupfresh from the pot tonight

9PM · cheesecake cup

EASY WALK

12/28

Soup night + side saladalready cooked — just warm it up

9PM · dark chocolate + berries

WEIGHTS · DAY A

12/29

Chicken salad in a naan wrapcold — no cooking tonight

9PM · Yasso bar

WALK 25–30

12/30

Soup nightfreeze what's left

9PM · dark chocolate + berries

WEIGHTS · DAY B

12/31

Soup + half a sandwichalready cooked — just warm it up

9PM · cheesecake cup

WALK 25–30

1/1

Garlic shrimp + rice15 minutes, one pan

9PM · SmartSweets

BIKE + BALANCE

1/2

Out, or dinner from the freezer

9PM · dark chocolate or your pick

WALK

WEEK 3 COOK DAY · JAN 3

Salsa shredded chickeneat it tonight as burrito bowls

9PM · cheesecake cup

EASY WALK

1/4

Salsa-chicken tacosalready cooked — just build them

9PM · dark chocolate + berries

WEIGHTS · DAY A

1/5

Turkey rice bowlalready cooked — just warm it up

9PM · Yasso bar

WALK 25–30

1/6

Chicken enchilada bakefreeze what's left

9PM · dark chocolate + berries

WEIGHTS · DAY B

1/7

Turkey tacosalready cooked — just build them

9PM · cheesecake cup

WALK 25–30

1/8

Garlic shrimp + rice15 minutes, one pan

9PM · SmartSweets

BIKE + BALANCE

1/9

Dinner out with Rickorder meat + veggies first

9PM · dark chocolate or your pick

WALK

WEEK 4 COOK DAY · JAN 10

Broccoli cheese soup, lightenedfresh from the pot — still creamy

9PM · cheesecake cup

EASY WALK

1/11

Soup + rotisserie chickenalready cooked — just warm it up

9PM · dark chocolate + berries

WEIGHTS · DAY A

1/12

Soup night + side saladalready cooked — just warm it up

9PM · Yasso bar

WALK 25–30

1/13

Soup nightfreeze what's left

9PM · dark chocolate + berries

WEIGHTS · DAY B

1/14

Rotisserie chicken plate + veggiesno cooking tonight

9PM · cheesecake cup

WALK 25–30

1/15

Turkey burgers + big saladbun if you want it

9PM · SmartSweets

BIKE + BALANCE

1/16

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: Halfway. Same beat, stronger you.