Michelle's Plan · Week 23 · Jan 3 – Jan 9This Week

Week 23 — Salsa Chicken Week ⛄

Jan 3 – Jan 9, 2027 · Your only job this week: follow the pages.

✨ This Week's Spark

Hibernating black bears barely lose muscle in five months of lying still — scientists study them for the secret. Yours is simpler: Day A, Day B, repeat.

This week at a glance

The food	Sunday: salsa shredded chicken. Plus: taco turkey — one pan, two dinners. Every other night is already made or takes 15 minutes.
The gym	Phase 3 — New Tools — Four new machines join the rotation to wake up new muscles — including the hip machine, which is secretly balance training.
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 23 · Jan 3 – Jan 9The 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 1/3

Salsa shredded chicken9PM cheesecake cup

EASY WALK

M D
W 9

MON1/4

Salsa-chicken tacos9PM dark chocolate + berries

WEIGHTS · DAY A

M D
W 9

TUE1/5

Turkey rice bowl9PM Yasso bar

WALK 25–30

M D
W 9

WED1/6

Chicken enchilada bake9PM dark chocolate + berries

WEIGHTS · DAY B

M D
W 9

THU1/7

Turkey tacos9PM cheesecake cup

WALK 25–30

M D
W 9

FRI1/8

Garlic shrimp + rice9PM SmartSweets

BIKE + BALANCE

M D
W 9

SAT1/9

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 23 · Jan 3 – Jan 9Grocery 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

93/7 ground turkey, 2 lbCOSTCO

Frozen raw shrimp, 1 lb bagCOSTCO

This week's pantry

Salsa, 2 jars (16 oz each, medium)COSTCO

Black beans × 3 cans (15 oz, low-sodium)CUB

Corn tortillas (12) + low-carb tortillas (8)CUB

Produce

Yellow onions × 2CUB

Bell peppers × 3 (any color — red is sweetest)CUB

Plain cabbage slaw mix, 1 bag (14 oz) + salad kits × 2 (Caesar or Sweet Kale)COSTCO

Limes × 2CUB

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 23 · Jan 3 – Jan 9Sunday 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.

Start the salsa chicken: chicken + salsa + spices into the crock pot, HIGH, lid on. It cooks itself for 4 hours.

Brown the taco turkey with onion and peppers (chop one extra pepper for your eggs). Split into BOWLS and TACOS containers.

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 23 · Jan 3 – Jan 9Recipes · Green & Amber Pages

■ Meal · Sunday Cook Day

Salsa Shredded Chicken

Crock pot · 15 min of your time · feeds 3 dinners

2.5 lb chicken breast
1 big jar of salsa (about 2 cups)
1 tsp cumin · 1 tsp garlic powder · ½ tsp chili powder

Everything in the crock pot. HIGH for 4 hours (or LOW for 7).
Shred the chicken with two forks, right in the pot. Stir.
That's the whole recipe — bowls tonight, tacos, and the enchilada bake.

Your portion: Tonight's bowl: a fist of rice + a big helping of chicken + half a cup of beans + slaw + a spoon of yogurt + lime.

Good to know: Same chicken works as a big taco salad, or over a baked potato.

■ Meal · Sunday Cook Day

Taco Turkey — one pan, two dinners

Stove · 25 min · feeds a bowl night + taco night

2 lb 93/7 ground turkey
1 yellow onion + 2 bell peppers (any color), chopped — chop 1 extra for your eggs
3 tablespoons taco seasoning + ¼ cup water

Brown the turkey, breaking it up. Push aside; soften onion and peppers 4 minutes.
Seasoning + splash of water, stir 2 minutes.
Cool. Two labeled containers: BOWLS and TACOS.

Your portion: Bowl: fist of rice + big helping of turkey + beans + salsa + spoon of yogurt + slaw. Tacos: 3 corn tortillas, same toppings, salad on the side.

■ Meal · Midweek

Chicken Enchilada Bake

Oven · 10 min to build, 20 to bake

The rest of the salsa chicken
4 corn tortillas, torn up
½ cup black beans · ½ cup salsa
A good sprinkle of cheese

Layer: tortillas, chicken, beans, salsa. Cheese on top.
375° for 20 minutes until bubbly.
Serve with a spoon of yogurt and a salad. Freeze the rest in single servings.

Your portion: Your square: about a quarter of the dish + a big salad.

Michelle's Plan · Week 23 · Jan 3 – Jan 9Recipes · Green & Amber Pages

■ Meal · Friday

Garlic Shrimp + Rice

One pan · 15 minutes, start to plate

Half the shrimp bag, thawed under cold water 10 min
3 garlic cloves, chopped · 1 tablespoon olive oil
Squeeze of lime · chili flakes if you want heat

Hot pan, oil, garlic — 30 seconds.
Shrimp in one layer — 2 minutes a side, until pink and curled.
Lime over the top. Done in one song.

Your portion: Your plate: all the shrimp + a fist of rice + the biggest salad of the week.

■ 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.

Michelle's Plan · Week 23 · Jan 3 – Jan 9Recipes · Green & Amber Pages

■ 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.

■ 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 23 · Jan 3 – Jan 9Gym · Phase 3 — New Tools

■ Weights · Monday · 10am

Day A — Phase 3 — New Tools

Easy bike 20 minutes (you can chat) → the list → balance moves. Four new machines join the rotation to wake up new muscles — including the hip machine, which is secretly balance training.

	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	One-arm dumbbell row ▸ One hand on the bench · pull the weight to your hip · no twisting	The middle of your back	The cable row, light
3	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
4	Leg extension machine ▸ Light weight · pause 1 second at the top · lower slow	Front of your thighs	Straighten one knee at a time, seated, no machine
5	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
6	Farmer carry, two dumbbells ▸ Walk tall, 30 steps · your grip works hard	Grip and posture	Lighter dumbbells

All of these: 3 × 8–12. 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 23 · Jan 3 – Jan 9Gym · Day B + Friday

■ Weights · Wednesday · 10am

Day B — Phase 3 — New Tools

	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	Hip machine (legs apart) ▸ Sit tall · press out slow · don't slam it back	The sides of your hips — your balance muscles	Side-steps with a band around your ankles
5	Band pull-apart ▸ Arms straight ahead · pull the band to your chest · squeeze your shoulder blades	Back of shoulders, better posture	Lighter band
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 × 8–12. 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.