I am almost done with week 1 of the Shift Shop! This program is a total ‘on-ramp’ to fitness and it slowly amps up the intensity and length of the workouts while zoning in on nutrition. Nutrition is 80% of the results we see which is why I made sure I had my Shift Shop Week 1 Meal Plan ready to go! I fall into plan A. My goal is to lost a couple pounds, while toning and tightening so I am eating at a calorie deficit. I eat between 1200-1499 calories a day using the portion control system. Below is my Shift Shop Week 1 Meal Plan!
If you have done portion fix programs in the past, the Shift Shop nutrition plan is different because it changes from week to week. Each week you decrease your starchy carbs while increasing your protein and vegetable servings. In week one I get the following per day:
Vegetable: 3 servings
Proteins: 4 servings
Fruit: 2 servings
Carbs: 2 servings
Healthy Fats: 1 serving
Seeds/Dressing: 1 servings
Tsps (nut butter, oil, etc): 2 tsp
This week is similar to programs I’ve followed in the past; however, an initial challenge is that the type of healthy carbs you can have are limited. There are no grains in this program meaning no oatmeal, rice, or bread. The yellows in week one are beans, sweet potatoes, yams, winter squashes and white potatoes. As you can see in my Shift Shop Week 1 Meal Plan I used mainly roasted garbanzo beans (chick peas), and sweet potatoes as my carbs! This is a challenge as I usually have oatmeal almost everyday, but I know this will be worth it and hey it’s 3 weeks!
Plus these roasted chickpeas turned out amazing!!
All you need is:
A can of chickpeas (drained and dried)
1/2 tsp chili powder
1/2 tsp garlic powder
1/4 tsp sea salt
Extra virgin olive oil (preferably in a sprayer, if not 1.5 tsp)
Preheat the oven to 375F, and place chickpeas in a single layer on a baking sheet and bake 35-40 minutes. Spray with olive oil, toss, and mix in the spices! This makes about 3 yellow containers and I count it as 1 yellow and 1/2 tsp!
My before pictures and measurements have been taken! I am excited to be dedicated to a program as my nutrition has been so-so lately and it’s day 5 and I’m already feeling much better (and down almost 3 lbs today from day 1!) Weekends are always my challenge but I have my planned ‘happy’ meal and am sticking to it other than that as I want that after picture!
I’m ready to crush these next 2 weeks and so is my test group!! I’m excited for the results it is going to bring, so you would like to make the shift and be a part of Round 2 of my Shift Shop Beta Test Group, please fill out the application below!