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Michelle's Plan · Week 9 · Sep 27 – Oct 3This Week

Week 9 — White Chili Week 🍁

Sep 27 – Oct 3, 2026  ·  Your only job this week: follow the pages.

✨ This Week's Spark
Maple trees survive winter by turning their starch into sugar — antifreeze, basically. Sweetness is literally a survival skill. Yours is scheduled nightly at 9.

This week at a glance

The foodSunday: white chicken chili. Every other night is already made or takes 15 minutes.
The gymPhase 2 — One More Set — Same moves you already know — now 3 sets. When 12 reps feels easy, go one dumbbell heavier next time.
9pm dessertOn the calendar every night, with your gummies. Part of the plan, not a slip.
Weigh-inSunday morning only. Write it on the calendar page, then forget it until next Sunday.

The week is a win if…

…you check 24 of the 28 boxes on the next page. A missed box is information, not failure.

Portions and the approved brands live in the Start Here packet. Questions → Matthew.

Michelle's Plan · Week 9 · Sep 27 – Oct 3The Week + Checkboxes

Every day: 8:30 coffee · 11:30 breakfast · 3:00 snack · 6:00 dinner (green) · 9:00 dessert (amber). Boxes: M meals eaten · D dinner as planned · W today's workout done (the pill — gym or walk) · 9 dessert as planned.

SUNCOOK DAY 9/27
White chicken chili9PM cheesecake cup
EASY WALK
M   D
W   9
MON9/28
Chili night + side salad9PM dark chocolate + berries
WEIGHTS · DAY A
M   D
W   9
TUE9/29
Chicken rice bowl9PM Yasso bar
WALK 25–30
M   D
W   9
WED9/30
Chili night9PM dark chocolate + berries
WEIGHTS · DAY B
M   D
W   9
THU10/1
Chili on a baked potato9PM cheesecake cup
WALK 25–30
M   D
W   9
FRI10/2
Turkey burgers + big salad9PM SmartSweets
BIKE + BALANCE
M   D
W   9
SAT10/3
Dinner out with Rick9PM dark chocolate or your pick
WALK
M   D
W   9

SUNDAY WEIGH-IN: morning, after the bathroom, before coffee → write it here: ______ lbs → forget it until next Sunday.   Boxes this week: ______ / 28  (24+ = winning)

Michelle's Plan · Week 9 · Sep 27 – Oct 3Grocery List — for Rick

Tags show the best-value store. Anything on the Approved Brands pages (Start Here) is a yes — grab whatever's on deal. Feeds one person for the week.

Meat & protein

Chicken breast, 2.5 lbCOSTCO

This week's pantry

Great Northern beans × 3 cans (15 oz, low-sodium)CUB
Salsa verde, 1 jar (16 oz)CUB
Chicken stock, 4 cups (1 qt)COSTCO
Mini naan, 1 pack of 4LUNDS

Produce

Yellow onion × 1 + garlic, 1 headCUB
Russet potatoes × 3CUB
Limes × 2CUB
Salad kits × 2 (Taylor Farms Caesar or Sweet Kale)COSTCO

Every-week staples (check the fridge first)

Fage 0% Greek yogurt, 35 oz tubCOSTCO
Good Culture cottage cheese, 24 ozCOSTCO
Eggs, 1 dozen + egg whites, 16 oz cartonCOSTCO
Unsweetened almond milk, 2 × 32 ozCUB
Mixed berries, 2 lb (fresh or frozen)COSTCO
Bananas × 6 + apples × 4 (Honeycrisp or Fuji)CUB
Rolled oats (42 oz) · chia (8 oz) · PBfit (16 oz) · granola (12 oz) — if lowCOSTCO
Vanilla Greek yogurt, 4-pack (dessert cups)CUB
Graham crackers, 1 box + honey (12 oz) — if lowCUB
Yasso 1 box (15) · SmartSweets × 3 packs · seltzer 1 case (24)COSTCO
Chobani coffee creamer, 24 ozCUB
Michelle's Plan · Week 9 · Sep 27 – Oct 3Sunday Cook Day
SUNDAY COOK DAY — ABOUT 2 HOURS, THEN YOU'RE DONE COOKING FOR THE WEEK

Put on music or a show. Steps in order — the pot does the hard part.

1.
Load the white chili into the crock pot — it cooks itself for 4 hours.
2.
Pot of rice + wash potatoes for chili-potato night. When the chili's done: 3 bowls fridge, 3 freezer, labeled.
3.
Two overnight-oats jars for the walk days, and set the parfait station (granola cups scooped, berries washed, yogurt up front).
4.
Three cheesecake cups: whipped vanilla yogurt over crushed graham, berries on top, lidded jars.
5.
Label everything. Extras to the freezer — the freezer stash is your backup plan every single week.
Wednesday top-up — 15 minutes, optional

Refill the parfait cups, one more oats jar if you're low, move the next dinner to the front of the fridge. That's it.

Michelle's Plan · Week 9 · Sep 27 – Oct 3Recipes · Green & Amber Pages
■ Meal · Sunday Cook Day
White Chicken Chili
Crock pot · 20 min of your time · makes 6 bowls (eat 3, freeze 3)
  • 2.5 lb chicken breast
  • 3 cans Great Northern beans, rinsed
  • 1 jar (16 oz) salsa verde
  • 1 yellow onion + 3 garlic cloves, chopped
  • 4 cups chicken stock
  • 2 tsp cumin · 1 tsp oregano · 1 tsp chili powder
  1. Everything except toppings into the crock pot. HIGH 4 hours (or LOW 7).
  2. Shred the chicken right in the pot with two forks. Stir.
  3. Top each bowl with a spoon of Greek yogurt (that's the creamy), cheese sprinkle, lime.
Your portion: Your bowl: two big ladles + one mini naan OR a fist of rice + side salad.
Good to know: Chili on a baked potato night: one ladle over a split russet.
■ Meal · Friday
Turkey Burgers + Big Salad
One pan · 20 minutes
  • 1 lb 93/7 ground turkey
  • 1 egg · 3 tablespoons oats
  • 1 teaspoon garlic powder · salt · pepper
  • Buns optional · 1 salad kit (Caesar or Sweet Kale)
  1. Mix, shape 3 patties, don't overwork them.
  2. Medium pan, 5 minutes a side until cooked through.
  3. Cheese slice if you like. Extra patty → fridge for lunch.
Your portion: Your plate: 1 burger (bun if you want it) + the whole salad bowl.
■ Meal · Mornings
Parfait Bowl — your biggest protein of the day
2 minutes · the station is already set up
  • 1 cup Fage yogurt + 1 scoop vanilla protein, stirred in
  • Big handful of berries
  • 1 pre-scooped granola cup
  • Drizzle of honey
  1. Stir the protein into the yogurt first — it turns into vanilla pudding.
  2. Berries, granola, honey. Dessert for breakfast, doing the most work of anything you eat all day.
Your portion: Gym days: eat this after the gym, around 11:30. Don't skip it.
Good to know: Trade for: a protein shake + 2 hard-boiled eggs, or an oats jar.
Michelle's Plan · Week 9 · Sep 27 – Oct 3Recipes · Green & Amber Pages
■ Meal · Mornings
Overnight Oats Jars
5 min a jar · make 2 on Sunday · eat cold
  • Per jar: ½ cup oats · 1 tablespoon chia seeds
  • ¾ cup almond milk · ½ scoop vanilla protein
  • 1 tablespoon PBfit · handful of berries · 1 teaspoon honey
  1. Shake the protein and PBfit into the almond milk, right in the jar.
  2. Oats and chia in, stir, berries on top, lid on, fridge.
  3. Eat cold — half at 8:30 if hungry, the rest at 11:30, or all at once.
Your portion: Quiet bonus: the oats in this jar actively help your cholesterol.
■ Meal · Mornings
Egg Scramble Plate
10 minutes
  • 2 eggs + ½ cup egg whites
  • Handful of chopped peppers and onions from Sunday
  • Cheese sprinkle · salsa on top
  • 1 low-carb tortilla, or a fist of potatoes
  1. Soften the veggies 3 minutes. Eggs in, gentle stir until just set.
  2. Cheese, salsa. Tortilla on the side or wrap it all up.
Your portion: Your plate: the whole scramble + the tortilla OR the potatoes — pick one.
■ Meal · Mornings
Protein Pancakes — weekend treat
15 minutes · Saturday or Sunday morning
  • ½ cup oats · 1 ripe banana · 2 eggs
  • 1 scoop vanilla protein · splash of almond milk · pinch of cinnamon
  1. Everything in the blender until smooth. Rest 2 minutes.
  2. Small pancakes on a medium pan, flip when bubbles pop.
  3. Top with berries and a small drizzle of honey — not the syrup bottle.
Your portion: Your stack: 3 small pancakes. Yes, pancakes are in the plan.
Michelle's Plan · Week 9 · Sep 27 – Oct 3Recipes · Green & Amber Pages
■ Dessert · The 9pm Sweet
Cheesecake Cups
10 min on Sunday · makes 3 · about 170 calories each
  • Per cup: ¾ cup vanilla Greek yogurt
  • 1 graham cracker sheet, crushed
  • Small drizzle of honey · a few berries
  1. Crushed graham in the bottom of a small jar.
  2. Yogurt whipped with honey over the top. Berries. Lid. Fridge.
  3. 9pm: spoon, couch, show. Your gummies go with it. This is the plan working, not breaking.
Your portion: The 9pm rotation: cheesecake cup · Yasso bar · SmartSweets · dark chocolate + berries.
Michelle's Plan · Week 9 · Sep 27 – Oct 3Gym · Phase 2 — One More Set
■ Weights · Monday · 10am
Day A — Phase 2 — One More Set

Easy bike 20 minutes (you can chat) → the list → balance moves. Same moves you already know — now 3 sets. When 12 reps feels easy, go one dumbbell heavier next time.

Exercise (tap the name for a video)It should feel likeIf it hurts, do this instead
1Leg press ▸
Feet high on the plate · knees point the same way as your toes · don't lock your knees straight
Thighs working, knees quietStand up and sit down from a high box, holding weights
2Seated chest press ▸
Shoulder blades back and down · handles at the middle of your chest
Chest and arms, not shouldersPush-ups against the wall, hands wide
3Seated cable row ▸
Sit tall · pull to your belly · squeeze your shoulder blades together
Upper back doing the workPull a band anchored at the rail
4Shoulder press with dumbbells, seated ▸
Back against the pad · press up · keep your shoulders down, don't shrug
Shoulders, no neck strainLift light dumbbells to the front instead
5Leg curl machine ▸
Lower slowly — count to 3 on the way down
Back of your thighsLie on the mat and lift your hips (bridges)
6Suitcase carry ▸
One heavy-ish dumbbell in one hand · walk tall 20 steps · switch hands
Your side muscles fighting the leanLighter dumbbell, walk next to the rail

All of these: 3 × 10–12. Stop each set 2 reps before it gets ugly.

Balance moves — 5 minutes, by the rail

Staggered-stance hold (One foot half ahead of the other, 30 seconds each side) → Single-leg stand at the rail (Fingertips down, 20 seconds each side) → Dead bug (8 each side, slow, low back stays down) → Bird dog (8 each side, steady hips). Using the rail is smart, not weak.

The rule — every workout, forever

Muscle burn is fine; a mild ache that's gone by morning is fine. Sharp pain, swelling, limping, or worse-the-next-day = stop and use the "do this instead" column. The swap IS the workout. And if evening medicines leave a morning foggy — dizzy or unsteady = easy bike only today. Still counts, still check the box.

Michelle's Plan · Week 9 · Sep 27 – Oct 3Gym · Day B + Friday
■ Weights · Wednesday · 10am
Day B — Phase 2 — One More Set
Exercise (tap the name for a video)It should feel likeIf it hurts, do this instead
1Goblet squat to a bench ▸
Hold one dumbbell at your chest · sit back until you touch the bench · stand tall
Thighs and seatHigher bench, or no weight
2Lat pulldown ▸
Wide grip · pull down to your collarbone · don't lean way back
The wide muscles of your backPull-downs with a band
3Chest press on the incline bench ▸
Bench tilted up a little · press up and slightly back
Upper chestThe chest press machine, light
4Step-ups onto a low box ▸
Whole foot on the box · push through your heel · rail at your side
The stepping leg does the liftLower box, or no weights
5Face pull (cable or band) ▸
Pull toward your forehead · elbows high · squeeze
The back of your shouldersPull a band apart at chest height
6Farmer carry, two dumbbells ▸
Walk tall, 30 steps · your grip works hard
Grip and postureLighter dumbbells

All of these: 3 × 10–12. Stop each set 2 reps before it gets ugly.

Core — 5 minutes

Dead bug × 8 each side → Side plank from your knees (15 seconds each side) → bird dog × 8 each side → once more through.

■ Bike + Balance · Friday · 10am
Bike Day

Bike 30 minutes: 5 easy → 20 a little breathy but could still chat → 5 easy. Then Monday's balance moves, twice through, plus 2 farmer-carry laps. Done by 11.

WALK  days: 25–30 easy minutes at a chatting pace. Not a workout — a habit. It still checks the box.  ·  Tap any dotted exercise name on your phone or tablet to watch a short how-to video.