Michelle's Plan · Week 14 · Nov 1 – Nov 7This Week

Week 14 — Meatloaf Week 🐿️

Nov 1 – Nov 7, 2026 · Your only job this week: follow the pages.

✨ This Week's Spark

Wild rice isn't rice at all — it's a native Minnesota grass, harvested by canoe for centuries. Your soup has deeper roots than the cabin.

This week at a glance

The food	Sunday: turkey meatloaf + roasted veggies. Plus: deli chicken salad — the cold half of the week. Every other night is already made or takes 15 minutes.
The gym	Phase 2 — One More Set — Same moves you already know — now 3 sets. When 12 reps feels easy, go one dumbbell heavier next time.
9pm dessert	On the calendar every night, with your gummies. Part of the plan, not a slip.
Weigh-in	Sunday 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 14 · Nov 1 – Nov 7The 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 11/1

Turkey meatloaf + roasted veggies9PM cheesecake cup

EASY WALK

M D
W 9

MON11/2

Meatloaf + big salad9PM dark chocolate + berries

WEIGHTS · DAY A

M D
W 9

TUE11/3

Chicken salad in a naan wrap9PM Yasso bar

WALK 25–30

M D
W 9

WED11/4

Meatloaf again9PM dark chocolate + berries

WEIGHTS · DAY B

M D
W 9

THU11/5

Chicken salad plate + fruit9PM cheesecake cup

WALK 25–30

M D
W 9

FRI11/6

Turkey burgers + big salad9PM SmartSweets

BIKE + BALANCE

M D
W 9

SAT11/7

Out, or dinner from the freezer9PM 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 14 · Nov 1 – Nov 7Grocery 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

93/7 ground turkey, 3 lb (loaf + burgers)COSTCO

Rotisserie chickenCOSTCO

This week's pantry

Ketchup, 1 bottle — if lowCUB

Crackers, 1 box (simple ones)CUB

Mini naan, 1 pack of 4LUNDS

Produce

Celery, 1 bunchCUB

Red seedless grapes, 1 lbCUB

Baby potatoes, 1.5 lb bagCUB

Veggies to roast, 2 lb (broccoli/carrots/zucchini mix) + salad kits × 2 (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 14 · Nov 1 – Nov 7Sunday 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.

Build the meatloaf and get it in the oven with the veggie pan — one hour, hands-free.

While it bakes: pull the rotisserie chicken and mix the chicken salad. Two dinners done cold.

Two overnight-oats jars for the walk days, and set the parfait station (granola cups scooped, berries washed, yogurt up front).

Three cheesecake cups: whipped vanilla yogurt over crushed graham, berries on top, lidded jars.

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 14 · Nov 1 – Nov 7Recipes · Green & Amber Pages

■ Meal · Sunday Cook Day

Turkey Meatloaf + Roasted Veggies

Oven · 20 min to build, 1 hour to bake

2 lb 93/7 ground turkey
1 egg + ½ cup oats
1 small yellow onion, chopped fine
3 tablespoons ketchup (plus 2 more for the top)
Garlic powder, salt, pepper
About 2 lb chopped veggies or baby potatoes for the pan

Mix gently — overmixing makes it tough. Shape into a loaf on a sheet pan.
Thin ketchup layer on top. Veggies around it, touched with olive oil.
375° for about an hour, until the middle reads 165°. Rest 10 minutes, slice.

Your portion: Your plate: 1 thick slice (or 2 thin) + half a plate of the roasted veggies + a fist of potatoes.

Good to know: Slices freeze beautifully — wrap two for the stash.

■ Meal · Sunday Cook Day

Deli Chicken Salad — the cold half of the week

No cooking · 15 minutes with a rotisserie chicken

1 rotisserie chicken, skin off, pulled
½ cup Greek yogurt + 2 tablespoons mayo
2 celery stalks, chopped · 1 cup red grapes, halved
Squeeze of lemon, salt, pepper

Pull the chicken while it's warm — it's easier.
Stir everything together. Taste. A little more lemon is usually the answer.
Fridge in a lidded bowl — it's dinner twice this week and lunch whenever.

Your portion: Wrap night: a big scoop folded into one mini naan. Plate night: a big scoop + fruit + a few crackers.

■ 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)

Mix, shape 3 patties, don't overwork them.
Medium pan, 5 minutes a side until cooked through.
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.

Michelle's Plan · Week 14 · Nov 1 – Nov 7Recipes · Green & Amber Pages

■ 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

Stir the protein into the yogurt first — it turns into vanilla pudding.
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.

■ 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

Shake the protein and PBfit into the almond milk, right in the jar.
Oats and chia in, stir, berries on top, lid on, fridge.
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

Soften the veggies 3 minutes. Eggs in, gentle stir until just set.
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.

Michelle's Plan · Week 14 · Nov 1 – Nov 7Recipes · Green & Amber Pages

■ 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

Everything in the blender until smooth. Rest 2 minutes.
Small pancakes on a medium pan, flip when bubbles pop.
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.

■ 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

Crushed graham in the bottom of a small jar.
Yogurt whipped with honey over the top. Berries. Lid. Fridge.
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 14 · Nov 1 – Nov 7Gym · 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 like	If it hurts, do this instead
1	Leg press ▸ Feet high on the plate · knees point the same way as your toes · don't lock your knees straight	Thighs working, knees quiet	Stand up and sit down from a high box, holding weights
2	Seated chest press ▸ Shoulder blades back and down · handles at the middle of your chest	Chest and arms, not shoulders	Push-ups against the wall, hands wide
3	Seated cable row ▸ Sit tall · pull to your belly · squeeze your shoulder blades together	Upper back doing the work	Pull a band anchored at the rail
4	Shoulder press with dumbbells, seated ▸ Back against the pad · press up · keep your shoulders down, don't shrug	Shoulders, no neck strain	Lift light dumbbells to the front instead
5	Leg curl machine ▸ Lower slowly — count to 3 on the way down	Back of your thighs	Lie on the mat and lift your hips (bridges)
6	Suitcase carry ▸ One heavy-ish dumbbell in one hand · walk tall 20 steps · switch hands	Your side muscles fighting the lean	Lighter 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 14 · Nov 1 – Nov 7Gym · Day B + Friday

■ Weights · Wednesday · 10am

Day B — Phase 2 — One More Set

	Exercise (tap the name for a video)	It should feel like	If it hurts, do this instead
1	Goblet squat to a bench ▸ Hold one dumbbell at your chest · sit back until you touch the bench · stand tall	Thighs and seat	Higher bench, or no weight
2	Lat pulldown ▸ Wide grip · pull down to your collarbone · don't lean way back	The wide muscles of your back	Pull-downs with a band
3	Chest press on the incline bench ▸ Bench tilted up a little · press up and slightly back	Upper chest	The chest press machine, light
4	Step-ups onto a low box ▸ Whole foot on the box · push through your heel · rail at your side	The stepping leg does the lift	Lower box, or no weights
5	Face pull (cable or band) ▸ Pull toward your forehead · elbows high · squeeze	The back of your shoulders	Pull a band apart at chest height
6	Farmer carry, two dumbbells ▸ Walk tall, 30 steps · your grip works hard	Grip and posture	Lighter 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.