Sunday	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday
WEEK 1 COOK DAY · AUG 2 Salsa shredded chickeneat it tonight as burrito bowls 9PM · cheesecake cup EASY WALK	8/3 Salsa-chicken tacosalready cooked — just build them 9PM · dark chocolate + berries WEIGHTS · DAY A	8/4 Turkey rice bowlalready cooked — just warm it up 9PM · Yasso bar WALK 25–30	8/5 Chicken enchilada bakefreeze what's left 9PM · dark chocolate + berries WEIGHTS · DAY B	8/6 Turkey tacosalready cooked — just build them 9PM · cheesecake cup WALK 25–30	8/7 Garlic shrimp + rice15 minutes, one pan 9PM · SmartSweets BIKE + BALANCE	8/8 Dinner out with Rickorder meat + veggies first 9PM · dark chocolate or your pick WALK
WEEK 2 COOK DAY · AUG 9 Turkey meatloaf + roasted veggieseat it fresh tonight 9PM · cheesecake cup EASY WALK	8/10 Meatloaf + big saladalready cooked — just warm it up 9PM · dark chocolate + berries WEIGHTS · DAY A	8/11 Chicken salad in a naan wrapcold — no cooking tonight 9PM · Yasso bar WALK 25–30	8/12 Meatloaf againfreeze what's left 9PM · dark chocolate + berries WEIGHTS · DAY B	8/13 Chicken salad plate + fruitcold — no cooking tonight 9PM · cheesecake cup WALK 25–30	8/14 Turkey burgers + big saladbun if you want it 9PM · SmartSweets BIKE + BALANCE	8/15 Out, or dinner from the freezer 9PM · dark chocolate or your pick WALK
WEEK 3 COOK DAY · AUG 16 Mediterranean chicken + riceeat it tonight as bowls 9PM · cheesecake cup EASY WALK	8/17 Mediterranean chicken bowlalready cooked — just warm it up 9PM · dark chocolate + berries WEIGHTS · DAY A	8/18 Chicken + tzatziki naan wrapalready cooked — just build it 9PM · Yasso bar WALK 25–30	8/19 Mediterranean bowl, last onealready cooked — just warm it up 9PM · dark chocolate + berries WEIGHTS · DAY B	8/20 Big Greek salad + chickencold — no cooking tonight 9PM · cheesecake cup WALK 25–30	8/21 Garlic-butter cod + potatoes15 minutes, one pan 9PM · SmartSweets BIKE + BALANCE	8/22 Dinner out with Rickorder meat + veggies first 9PM · dark chocolate or your pick WALK
WEEK 4 COOK DAY · AUG 23 Turkey lasagnaeat it fresh from the oven 9PM · cheesecake cup EASY WALK	8/24 Lasagna + big saladalready cooked — just warm it up 9PM · dark chocolate + berries WEIGHTS · DAY A	8/25 Beef taco bowl93% lean, already cooked 9PM · Yasso bar WALK 25–30	8/26 Lasagna againfreeze what's left 9PM · dark chocolate + berries WEIGHTS · DAY B	8/27 Beef tacosalready cooked — just build them 9PM · cheesecake cup WALK 25–30	8/28 Pork tenderloin + veggiesone pan in the oven 9PM · SmartSweets BIKE + BALANCE	8/29 Out, or dinner from the freezer 9PM · dark chocolate or your pick WALK

Month 2 · Aug 30 – Sep 26 — 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 · AUG 30 Sheet-pan chicken fajitaseat them fresh tonight 9PM · cheesecake cup EASY WALK	8/31 Fajita bowlalready cooked — just warm it up 9PM · dark chocolate + berries WEIGHTS · DAY A	9/1 Fajita tacosalready cooked — just build them 9PM · Yasso bar WALK 25–30	9/2 Fajita bowl againfreeze what's left 9PM · dark chocolate + berries WEIGHTS · DAY B	9/3 Chicken fajita saladcold and crunchy 9PM · cheesecake cup WALK 25–30	9/4 Turkey burgers + big saladbun if you want it 9PM · SmartSweets BIKE + BALANCE	9/5 Dinner out with Rickorder meat + veggies first 9PM · dark chocolate or your pick WALK
WEEK 2 COOK DAY · SEP 6 Crock-pot pulled pork tenderloineat it tonight over rice 9PM · cheesecake cup EASY WALK	9/7 Pulled-pork bowlalready cooked — just warm it up 9PM · dark chocolate + berries WEIGHTS · DAY A	9/8 Pulled-pork tacosalready cooked — just build them 9PM · Yasso bar WALK 25–30	9/9 Pulled pork on a baked potatofreeze what's left 9PM · dark chocolate + berries WEIGHTS · DAY B	9/10 Big salad + pulled porkcold and crunchy 9PM · cheesecake cup WALK 25–30	9/11 Garlic shrimp + rice15 minutes, one pan 9PM · SmartSweets BIKE + BALANCE	9/12 Out, or dinner from the freezer 9PM · dark chocolate or your pick WALK
WEEK 3 COOK DAY · SEP 13 Greek turkey meatballs + riceeat them fresh tonight 9PM · cheesecake cup EASY WALK	9/14 Meatball bowl + tzatzikialready cooked — just warm it up 9PM · dark chocolate + berries WEIGHTS · DAY A	9/15 Meatballs in a naan wrapalready cooked — just build it 9PM · Yasso bar WALK 25–30	9/16 Meatball bowl againfreeze what's left 9PM · dark chocolate + berries WEIGHTS · DAY B	9/17 Big Greek salad + meatballscold — no cooking tonight 9PM · cheesecake cup WALK 25–30	9/18 Garlic-butter cod + potatoes15 minutes, one pan 9PM · SmartSweets BIKE + BALANCE	9/19 Dinner out with Rickorder meat + veggies first 9PM · dark chocolate or your pick WALK
WEEK 4 COOK DAY · SEP 20 Beef taco meat, big batcheat it tonight as taco bowls 9PM · cheesecake cup EASY WALK	9/21 Beef tacosalready cooked — just build them 9PM · dark chocolate + berries WEIGHTS · DAY A	9/22 Big crunchy taco saladalready cooked — just build it 9PM · Yasso bar WALK 25–30	9/23 Beef enchilada bakefreeze what's left 9PM · dark chocolate + berries WEIGHTS · DAY B	9/24 Beef taco bowlalready cooked — just warm it up 9PM · cheesecake cup WALK 25–30	9/25 Garlic shrimp + rice15 minutes, one pan 9PM · SmartSweets BIKE + BALANCE	9/26 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: No more fuelings — real food all the way from here.

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

Michelle's Plan · Fridge Calendar

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 · 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

Month 4 · Oct 25 – Nov 21 — what to eat and how to move.

Michelle's Plan · Fridge Calendar

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 · 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.

Month 5 · Nov 22 – Dec 19 — what to eat and how to move.

Michelle's Plan · Fridge Calendar

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 · NOV 22 White chicken chilifresh from the pot tonight 9PM · cheesecake cup EASY WALK	11/23 Chili night + side saladalready cooked — just warm it up 9PM · dark chocolate + berries WEIGHTS · DAY A	11/24 Chicken rice bowlalready cooked — just warm it up 9PM · Yasso bar WALK 25–30	11/25 Chili nightfreeze what's left 9PM · dark chocolate + berries WEIGHTS · DAY B	11/26 Chili on a baked potatoalready cooked — just warm it up 9PM · cheesecake cup WALK 25–30	11/27 Turkey burgers + big saladbun if you want it 9PM · SmartSweets BIKE + BALANCE	11/28 Dinner out with Rickorder meat + veggies first 9PM · dark chocolate or your pick WALK
WEEK 2 COOK DAY · NOV 29 Beef taco meat, big batcheat it tonight as taco bowls 9PM · cheesecake cup EASY WALK	11/30 Beef tacosalready cooked — just build them 9PM · dark chocolate + berries WEIGHTS · DAY A	12/1 Big crunchy taco saladalready cooked — just build it 9PM · Yasso bar WALK 25–30	12/2 Beef enchilada bakefreeze what's left 9PM · dark chocolate + berries WEIGHTS · DAY B	12/3 Beef taco bowlalready cooked — just warm it up 9PM · cheesecake cup WALK 25–30	12/4 Garlic shrimp + rice15 minutes, one pan 9PM · SmartSweets BIKE + BALANCE	12/5 Out, or dinner from the freezer 9PM · dark chocolate or your pick WALK
WEEK 3 COOK DAY · DEC 6 Mediterranean chicken + riceeat it tonight as bowls 9PM · cheesecake cup EASY WALK	12/7 Mediterranean chicken bowlalready cooked — just warm it up 9PM · dark chocolate + berries WEIGHTS · DAY A	12/8 Chicken + tzatziki naan wrapalready cooked — just build it 9PM · Yasso bar WALK 25–30	12/9 Mediterranean bowl, last onealready cooked — just warm it up 9PM · dark chocolate + berries WEIGHTS · DAY B	12/10 Big Greek salad + chickencold — no cooking tonight 9PM · cheesecake cup WALK 25–30	12/11 Garlic-butter cod + potatoes15 minutes, one pan 9PM · SmartSweets BIKE + BALANCE	12/12 Dinner out with Rickorder meat + veggies first 9PM · dark chocolate or your pick WALK
WEEK 4 COOK DAY · DEC 13 Creamy chicken + veggie soupfresh from the pot tonight 9PM · cheesecake cup EASY WALK	12/14 Soup night + side saladalready cooked — just warm it up 9PM · dark chocolate + berries WEIGHTS · DAY A	12/15 Chicken rice bowlalready cooked — just warm it up 9PM · Yasso bar WALK 25–30	12/16 Soup nightfreeze what's left 9PM · dark chocolate + berries WEIGHTS · DAY B	12/17 Soup + half a sandwichalready cooked — just warm it up 9PM · cheesecake cup WALK 25–30	12/18 Pork tenderloin + veggiesone pan in the oven 9PM · SmartSweets BIKE + BALANCE	12/19 Out, or dinner from the freezer 9PM · dark chocolate or your pick WALK

Month 6 · Dec 20 – Jan 16 — what to eat and how to move.

Michelle's Plan · Fridge Calendar

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

Month 7 · Jan 17 – Feb 13 — what to eat and how to move.

Michelle's Plan · Fridge Calendar

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

Month 8 · Feb 14 – Mar 13 — what to eat and how to move.

Michelle's Plan · Fridge Calendar

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 · FEB 14 Mediterranean chicken + riceeat it tonight as bowls 9PM · cheesecake cup EASY WALK	2/15 Mediterranean chicken bowlalready cooked — just warm it up 9PM · dark chocolate + berries WEIGHTS · DAY A	2/16 Chicken + tzatziki naan wrapalready cooked — just build it 9PM · Yasso bar WALK 25–30	2/17 Mediterranean bowl, last onealready cooked — just warm it up 9PM · dark chocolate + berries WEIGHTS · DAY B	2/18 Big Greek salad + chickencold — no cooking tonight 9PM · cheesecake cup WALK 25–30	2/19 Garlic-butter cod + potatoes15 minutes, one pan 9PM · SmartSweets BIKE + BALANCE	2/20 Dinner out with Rickorder meat + veggies first 9PM · dark chocolate or your pick WALK
WEEK 2 COOK DAY · FEB 21 Salsa shredded chickeneat it tonight as burrito bowls 9PM · cheesecake cup EASY WALK	2/22 Salsa-chicken tacosalready cooked — just build them 9PM · dark chocolate + berries WEIGHTS · DAY A	2/23 Turkey rice bowlalready cooked — just warm it up 9PM · Yasso bar WALK 25–30	2/24 Chicken enchilada bakefreeze what's left 9PM · dark chocolate + berries WEIGHTS · DAY B	2/25 Turkey tacosalready cooked — just build them 9PM · cheesecake cup WALK 25–30	2/26 Garlic shrimp + rice15 minutes, one pan 9PM · SmartSweets BIKE + BALANCE	2/27 Dinner out with Rickorder meat + veggies first 9PM · dark chocolate or your pick WALK
WEEK 3 COOK DAY · FEB 28 Chicken wild rice soupfresh from the pot tonight 9PM · cheesecake cup EASY WALK	3/1 Soup night + side saladalready cooked — just warm it up 9PM · dark chocolate + berries WEIGHTS · DAY A	3/2 Chicken salad in a naan wrapcold — no cooking tonight 9PM · Yasso bar WALK 25–30	3/3 Soup nightfreeze what's left 9PM · dark chocolate + berries WEIGHTS · DAY B	3/4 Soup + half a sandwichalready cooked — just warm it up 9PM · cheesecake cup WALK 25–30	3/5 Garlic shrimp + rice15 minutes, one pan 9PM · SmartSweets BIKE + BALANCE	3/6 Out, or dinner from the freezer 9PM · dark chocolate or your pick WALK
WEEK 4 COOK DAY · MAR 7 Beef taco meat, big batcheat it tonight as taco bowls 9PM · cheesecake cup EASY WALK	3/8 Beef tacosalready cooked — just build them 9PM · dark chocolate + berries WEIGHTS · DAY A	3/9 Big crunchy taco saladalready cooked — just build it 9PM · Yasso bar WALK 25–30	3/10 Beef enchilada bakefreeze what's left 9PM · dark chocolate + berries WEIGHTS · DAY B	3/11 Beef taco bowlalready cooked — just warm it up 9PM · cheesecake cup WALK 25–30	3/12 Garlic shrimp + rice15 minutes, one pan 9PM · SmartSweets BIKE + BALANCE	3/13 Out, or dinner from the freezer 9PM · dark chocolate or your pick WALK

Month 9 · Mar 14 – Apr 10 — what to eat and how to move.

Michelle's Plan · Fridge Calendar

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 · MAR 14 Sheet-pan chicken fajitaseat them fresh tonight 9PM · cheesecake cup EASY WALK	3/15 Fajita bowlalready cooked — just warm it up 9PM · dark chocolate + berries WEIGHTS · DAY A	3/16 Fajita tacosalready cooked — just build them 9PM · Yasso bar WALK 25–30	3/17 Fajita bowl againfreeze what's left 9PM · dark chocolate + berries WEIGHTS · DAY B	3/18 Chicken fajita saladcold and crunchy 9PM · cheesecake cup WALK 25–30	3/19 Turkey burgers + big saladbun if you want it 9PM · SmartSweets BIKE + BALANCE	3/20 Dinner out with Rickorder meat + veggies first 9PM · dark chocolate or your pick WALK
WEEK 2 COOK DAY · MAR 21 Turkey meatloaf + roasted veggieseat it fresh tonight 9PM · cheesecake cup EASY WALK	3/22 Meatloaf + big saladalready cooked — just warm it up 9PM · dark chocolate + berries WEIGHTS · DAY A	3/23 Chicken salad in a naan wrapcold — no cooking tonight 9PM · Yasso bar WALK 25–30	3/24 Meatloaf againfreeze what's left 9PM · dark chocolate + berries WEIGHTS · DAY B	3/25 Chicken salad plate + fruitcold — no cooking tonight 9PM · cheesecake cup WALK 25–30	3/26 Turkey burgers + big saladbun if you want it 9PM · SmartSweets BIKE + BALANCE	3/27 Out, or dinner from the freezer 9PM · dark chocolate or your pick WALK
WEEK 3 COOK DAY · MAR 28 Big-batch deli chicken saladcold week — barely any cooking 9PM · cheesecake cup EASY WALK	3/29 Chicken salad naan wrapno cooking tonight 9PM · dark chocolate + berries WEIGHTS · DAY A	3/30 Chicken salad plate + fruitno cooking tonight 9PM · Yasso bar WALK 25–30	3/31 Breakfast-for-dinner scramble10 minutes 9PM · dark chocolate + berries WEIGHTS · DAY B	4/1 Chicken salad wrapno cooking tonight 9PM · cheesecake cup WALK 25–30	4/2 Garlic shrimp + rice15 minutes, one pan 9PM · SmartSweets BIKE + BALANCE	4/3 Dinner out with Rickorder meat + veggies first 9PM · dark chocolate or your pick WALK
WEEK 4 COOK DAY · APR 4 Turkey lasagnaeat it fresh from the oven 9PM · cheesecake cup EASY WALK	4/5 Lasagna + big saladalready cooked — just warm it up 9PM · dark chocolate + berries WEIGHTS · DAY A	4/6 Beef taco bowl93% lean, already cooked 9PM · Yasso bar WALK 25–30	4/7 Lasagna againfreeze what's left 9PM · dark chocolate + berries WEIGHTS · DAY B	4/8 Beef tacosalready cooked — just build them 9PM · cheesecake cup WALK 25–30	4/9 Pork tenderloin + veggiesone pan in the oven 9PM · SmartSweets BIKE + BALANCE	4/10 Out, or dinner from the freezer 9PM · dark chocolate or your pick WALK

Month 10 · Apr 11 – May 8 — what to eat and how to move.

Michelle's Plan · Fridge Calendar

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 · APR 11 Mediterranean chicken + riceeat it tonight as bowls 9PM · cheesecake cup EASY WALK	4/12 Mediterranean chicken bowlalready cooked — just warm it up 9PM · dark chocolate + berries WEIGHTS · DAY A	4/13 Chicken + tzatziki naan wrapalready cooked — just build it 9PM · Yasso bar WALK 25–30	4/14 Mediterranean bowl, last onealready cooked — just warm it up 9PM · dark chocolate + berries WEIGHTS · DAY B	4/15 Big Greek salad + chickencold — no cooking tonight 9PM · cheesecake cup WALK 25–30	4/16 Garlic-butter cod + potatoes15 minutes, one pan 9PM · SmartSweets BIKE + BALANCE	4/17 Dinner out with Rickorder meat + veggies first 9PM · dark chocolate or your pick WALK
WEEK 2 COOK DAY · APR 18 Crock-pot pulled pork tenderloineat it tonight over rice 9PM · cheesecake cup EASY WALK	4/19 Pulled-pork bowlalready cooked — just warm it up 9PM · dark chocolate + berries WEIGHTS · DAY A	4/20 Pulled-pork tacosalready cooked — just build them 9PM · Yasso bar WALK 25–30	4/21 Pulled pork on a baked potatofreeze what's left 9PM · dark chocolate + berries WEIGHTS · DAY B	4/22 Big salad + pulled porkcold and crunchy 9PM · cheesecake cup WALK 25–30	4/23 Garlic shrimp + rice15 minutes, one pan 9PM · SmartSweets BIKE + BALANCE	4/24 Out, or dinner from the freezer 9PM · dark chocolate or your pick WALK
WEEK 3 COOK DAY · APR 25 Salsa shredded chickeneat it tonight as burrito bowls 9PM · cheesecake cup EASY WALK	4/26 Salsa-chicken tacosalready cooked — just build them 9PM · dark chocolate + berries WEIGHTS · DAY A	4/27 Turkey rice bowlalready cooked — just warm it up 9PM · Yasso bar WALK 25–30	4/28 Chicken enchilada bakefreeze what's left 9PM · dark chocolate + berries WEIGHTS · DAY B	4/29 Turkey tacosalready cooked — just build them 9PM · cheesecake cup WALK 25–30	4/30 Garlic shrimp + rice15 minutes, one pan 9PM · SmartSweets BIKE + BALANCE	5/1 Dinner out with Rickorder meat + veggies first 9PM · dark chocolate or your pick WALK
WEEK 4 COOK DAY · MAY 2 Greek turkey meatballs + riceeat them fresh tonight 9PM · cheesecake cup EASY WALK	5/3 Meatball bowl + tzatzikialready cooked — just warm it up 9PM · dark chocolate + berries WEIGHTS · DAY A	5/4 Meatballs in a naan wrapalready cooked — just build it 9PM · Yasso bar WALK 25–30	5/5 Meatball bowl againfreeze what's left 9PM · dark chocolate + berries WEIGHTS · DAY B	5/6 Big Greek salad + meatballscold — no cooking tonight 9PM · cheesecake cup WALK 25–30	5/7 Garlic-butter cod + potatoes15 minutes, one pan 9PM · SmartSweets BIKE + BALANCE	5/8 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: Early summer — grill-season flavors, same routine.

Month 11 · May 9 – Jun 5 — what to eat and how to move.

Michelle's Plan · Fridge Calendar

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 · MAY 9 Big-batch deli chicken saladcold week — barely any cooking 9PM · cheesecake cup EASY WALK	5/10 Chicken salad naan wrapno cooking tonight 9PM · dark chocolate + berries WEIGHTS · DAY A	5/11 Chicken salad plate + fruitno cooking tonight 9PM · Yasso bar WALK 25–30	5/12 Breakfast-for-dinner scramble10 minutes 9PM · dark chocolate + berries WEIGHTS · DAY B	5/13 Chicken salad wrapno cooking tonight 9PM · cheesecake cup WALK 25–30	5/14 Garlic shrimp + rice15 minutes, one pan 9PM · SmartSweets BIKE + BALANCE	5/15 Dinner out with Rickorder meat + veggies first 9PM · dark chocolate or your pick WALK
WEEK 2 COOK DAY · MAY 16 Beef taco meat, big batcheat it tonight as taco bowls 9PM · cheesecake cup EASY WALK	5/17 Beef tacosalready cooked — just build them 9PM · dark chocolate + berries WEIGHTS · DAY A	5/18 Big crunchy taco saladalready cooked — just build it 9PM · Yasso bar WALK 25–30	5/19 Beef enchilada bakefreeze what's left 9PM · dark chocolate + berries WEIGHTS · DAY B	5/20 Beef taco bowlalready cooked — just warm it up 9PM · cheesecake cup WALK 25–30	5/21 Garlic shrimp + rice15 minutes, one pan 9PM · SmartSweets BIKE + BALANCE	5/22 Out, or dinner from the freezer 9PM · dark chocolate or your pick WALK
WEEK 3 COOK DAY · MAY 23 Sheet-pan chicken fajitaseat them fresh tonight 9PM · cheesecake cup EASY WALK	5/24 Fajita bowlalready cooked — just warm it up 9PM · dark chocolate + berries WEIGHTS · DAY A	5/25 Fajita tacosalready cooked — just build them 9PM · Yasso bar WALK 25–30	5/26 Fajita bowl againfreeze what's left 9PM · dark chocolate + berries WEIGHTS · DAY B	5/27 Chicken fajita saladcold and crunchy 9PM · cheesecake cup WALK 25–30	5/28 Turkey burgers + big saladbun if you want it 9PM · SmartSweets BIKE + BALANCE	5/29 Dinner out with Rickorder meat + veggies first 9PM · dark chocolate or your pick WALK
WEEK 4 COOK DAY · MAY 30 Crock-pot pulled pork tenderloineat it tonight over rice 9PM · cheesecake cup EASY WALK	5/31 Pulled-pork bowlalready cooked — just warm it up 9PM · dark chocolate + berries WEIGHTS · DAY A	6/1 Pulled-pork tacosalready cooked — just build them 9PM · Yasso bar WALK 25–30	6/2 Pulled pork on a baked potatofreeze what's left 9PM · dark chocolate + berries WEIGHTS · DAY B	6/3 Big salad + pulled porkcold and crunchy 9PM · cheesecake cup WALK 25–30	6/4 Garlic shrimp + rice15 minutes, one pan 9PM · SmartSweets BIKE + BALANCE	6/5 Out, or dinner from the freezer 9PM · dark chocolate or your pick WALK

Month 12 · Jun 6 – Jul 3 — what to eat and how to move.

Michelle's Plan · Fridge Calendar

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 · JUN 6 Salsa shredded chickeneat it tonight as burrito bowls 9PM · cheesecake cup EASY WALK	6/7 Salsa-chicken tacosalready cooked — just build them 9PM · dark chocolate + berries WEIGHTS · DAY A	6/8 Turkey rice bowlalready cooked — just warm it up 9PM · Yasso bar WALK 25–30	6/9 Chicken enchilada bakefreeze what's left 9PM · dark chocolate + berries WEIGHTS · DAY B	6/10 Turkey tacosalready cooked — just build them 9PM · cheesecake cup WALK 25–30	6/11 Garlic shrimp + rice15 minutes, one pan 9PM · SmartSweets BIKE + BALANCE	6/12 Dinner out with Rickorder meat + veggies first 9PM · dark chocolate or your pick WALK
WEEK 2 COOK DAY · JUN 13 Mediterranean chicken + riceeat it tonight as bowls 9PM · cheesecake cup EASY WALK	6/14 Mediterranean chicken bowlalready cooked — just warm it up 9PM · dark chocolate + berries WEIGHTS · DAY A	6/15 Chicken + tzatziki naan wrapalready cooked — just build it 9PM · Yasso bar WALK 25–30	6/16 Mediterranean bowl, last onealready cooked — just warm it up 9PM · dark chocolate + berries WEIGHTS · DAY B	6/17 Big Greek salad + chickencold — no cooking tonight 9PM · cheesecake cup WALK 25–30	6/18 Garlic-butter cod + potatoes15 minutes, one pan 9PM · SmartSweets BIKE + BALANCE	6/19 Dinner out with Rickorder meat + veggies first 9PM · dark chocolate or your pick WALK
WEEK 3 COOK DAY · JUN 20 Turkey meatloaf + roasted veggieseat it fresh tonight 9PM · cheesecake cup EASY WALK	6/21 Meatloaf + big saladalready cooked — just warm it up 9PM · dark chocolate + berries WEIGHTS · DAY A	6/22 Chicken salad in a naan wrapcold — no cooking tonight 9PM · Yasso bar WALK 25–30	6/23 Meatloaf againfreeze what's left 9PM · dark chocolate + berries WEIGHTS · DAY B	6/24 Chicken salad plate + fruitcold — no cooking tonight 9PM · cheesecake cup WALK 25–30	6/25 Turkey burgers + big saladbun if you want it 9PM · SmartSweets BIKE + BALANCE	6/26 Out, or dinner from the freezer 9PM · dark chocolate or your pick WALK
WEEK 4 COOK DAY · JUN 27 Your favorite batch — your choiceyou know how to do this now 9PM · cheesecake cup EASY WALK	6/28 Your pickfrom any green page 9PM · dark chocolate + berries WEIGHTS · DAY A	6/29 Your pickfrom any green page 9PM · Yasso bar WALK 25–30	6/30 Your pickfreeze extras, like always 9PM · dark chocolate + berries WEIGHTS · DAY B	7/1 Your pickalready cooked, knowing you 9PM · cheesecake cup WALK 25–30	7/2 Shrimp night — the classic15 minutes, one pan 9PM · SmartSweets BIKE + BALANCE	7/3 Celebration dinner outa year of showing up 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: Month 12 — you built this life. Next month looks just like this one, with a little more food.

Month 1 · Aug 2 – Aug 29 — what to eat and how to move.

Month 2 · Aug 30 – Sep 26 — what to eat and how to move.

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

Month 4 · Oct 25 – Nov 21 — what to eat and how to move.

Month 5 · Nov 22 – Dec 19 — what to eat and how to move.

Month 6 · Dec 20 – Jan 16 — what to eat and how to move.

Month 7 · Jan 17 – Feb 13 — what to eat and how to move.

Month 8 · Feb 14 – Mar 13 — what to eat and how to move.

Month 9 · Mar 14 – Apr 10 — what to eat and how to move.

Month 10 · Apr 11 – May 8 — what to eat and how to move.

Month 11 · May 9 – Jun 5 — what to eat and how to move.

Month 12 · Jun 6 – Jul 3 — what to eat and how to move.