Month 7 · Jan 17 – Feb 13 — 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 · JAN 17 Turkey meatloaf + roasted veggieseat it fresh tonight 9PM · cheesecake cup EASY WALK	1/18 Meatloaf + big saladalready cooked — just warm it up 9PM · dark chocolate + berries WEIGHTS · DAY A	1/19 Chicken salad in a naan wrapcold — no cooking tonight 9PM · Yasso bar WALK 25–30	1/20 Meatloaf againfreeze what's left 9PM · dark chocolate + berries WEIGHTS · DAY B	1/21 Chicken salad plate + fruitcold — no cooking tonight 9PM · cheesecake cup WALK 25–30	1/22 Turkey burgers + big saladbun if you want it 9PM · SmartSweets BIKE + BALANCE	1/23 Out, or dinner from the freezer 9PM · dark chocolate or your pick WALK
WEEK 2 COOK DAY · JAN 24 White chicken chilifresh from the pot tonight 9PM · cheesecake cup EASY WALK	1/25 Chili night + side saladalready cooked — just warm it up 9PM · dark chocolate + berries WEIGHTS · DAY A	1/26 Chicken rice bowlalready cooked — just warm it up 9PM · Yasso bar WALK 25–30	1/27 Chili nightfreeze what's left 9PM · dark chocolate + berries WEIGHTS · DAY B	1/28 Chili on a baked potatoalready cooked — just warm it up 9PM · cheesecake cup WALK 25–30	1/29 Turkey burgers + big saladbun if you want it 9PM · SmartSweets BIKE + BALANCE	1/30 Dinner out with Rickorder meat + veggies first 9PM · dark chocolate or your pick WALK
WEEK 3 COOK DAY · JAN 31 Greek turkey meatballs + riceeat them fresh tonight 9PM · cheesecake cup EASY WALK	2/1 Meatball bowl + tzatzikialready cooked — just warm it up 9PM · dark chocolate + berries WEIGHTS · DAY A	2/2 Meatballs in a naan wrapalready cooked — just build it 9PM · Yasso bar WALK 25–30	2/3 Meatball bowl againfreeze what's left 9PM · dark chocolate + berries WEIGHTS · DAY B	2/4 Big Greek salad + meatballscold — no cooking tonight 9PM · cheesecake cup WALK 25–30	2/5 Garlic-butter cod + potatoes15 minutes, one pan 9PM · SmartSweets BIKE + BALANCE	2/6 Dinner out with Rickorder meat + veggies first 9PM · dark chocolate or your pick WALK
WEEK 4 COOK DAY · FEB 7 Turkey lasagnaeat it fresh from the oven 9PM · cheesecake cup EASY WALK	2/8 Lasagna + big saladalready cooked — just warm it up 9PM · dark chocolate + berries WEIGHTS · DAY A	2/9 Beef taco bowl93% lean, already cooked 9PM · Yasso bar WALK 25–30	2/10 Lasagna againfreeze what's left 9PM · dark chocolate + berries WEIGHTS · DAY B	2/11 Beef tacosalready cooked — just build them 9PM · cheesecake cup WALK 25–30	2/12 Pork tenderloin + veggiesone pan in the oven 9PM · SmartSweets BIKE + BALANCE	2/13 Out, or dinner from the freezer 9PM · dark chocolate or your pick WALK

Sunday

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

WEEK 1 COOK DAY · JAN 17

Turkey meatloaf + roasted veggieseat it fresh tonight

9PM · cheesecake cup

EASY WALK

1/18

Meatloaf + big saladalready cooked — just warm it up

9PM · dark chocolate + berries

WEIGHTS · DAY A

1/19

Chicken salad in a naan wrapcold — no cooking tonight

9PM · Yasso bar

WALK 25–30

1/20

Meatloaf againfreeze what's left

9PM · dark chocolate + berries

WEIGHTS · DAY B

1/21

Chicken salad plate + fruitcold — no cooking tonight

9PM · cheesecake cup

WALK 25–30

1/22

Turkey burgers + big saladbun if you want it

9PM · SmartSweets

BIKE + BALANCE

1/23

Out, or dinner from the freezer

9PM · dark chocolate or your pick

WALK

WEEK 2 COOK DAY · JAN 24

White chicken chilifresh from the pot tonight

9PM · cheesecake cup

EASY WALK

1/25

Chili night + side saladalready cooked — just warm it up

9PM · dark chocolate + berries

WEIGHTS · DAY A

1/26

Chicken rice bowlalready cooked — just warm it up

9PM · Yasso bar

WALK 25–30

1/27

Chili nightfreeze what's left

9PM · dark chocolate + berries

WEIGHTS · DAY B

1/28

Chili on a baked potatoalready cooked — just warm it up

9PM · cheesecake cup

WALK 25–30

1/29

Turkey burgers + big saladbun if you want it

9PM · SmartSweets

BIKE + BALANCE

1/30

Dinner out with Rickorder meat + veggies first

9PM · dark chocolate or your pick

WALK

WEEK 3 COOK DAY · JAN 31

Greek turkey meatballs + riceeat them fresh tonight

9PM · cheesecake cup

EASY WALK

2/1

Meatball bowl + tzatzikialready cooked — just warm it up

9PM · dark chocolate + berries

WEIGHTS · DAY A

2/2

Meatballs in a naan wrapalready cooked — just build it

9PM · Yasso bar

WALK 25–30

2/3

Meatball bowl againfreeze what's left

9PM · dark chocolate + berries

WEIGHTS · DAY B

2/4

Big Greek salad + meatballscold — no cooking tonight

9PM · cheesecake cup

WALK 25–30

2/5

Garlic-butter cod + potatoes15 minutes, one pan

9PM · SmartSweets

BIKE + BALANCE

2/6

Dinner out with Rickorder meat + veggies first

9PM · dark chocolate or your pick

WALK

WEEK 4 COOK DAY · FEB 7

Turkey lasagnaeat it fresh from the oven

9PM · cheesecake cup

EASY WALK

2/8

Lasagna + big saladalready cooked — just warm it up

9PM · dark chocolate + berries

WEIGHTS · DAY A

2/9

Beef taco bowl93% lean, already cooked

9PM · Yasso bar

WALK 25–30

2/10

Lasagna againfreeze what's left

9PM · dark chocolate + berries

WEIGHTS · DAY B

2/11

Beef tacosalready cooked — just build them

9PM · cheesecake cup

WALK 25–30

2/12

Pork tenderloin + veggiesone pan in the oven

9PM · SmartSweets

BIKE + BALANCE

2/13

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: Late winter — keep showing up, spring is close.