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Where you stand today

Confirm anything that looks wrong and we'll fix it.

Status: New client
Your coach: Shannon Haucke
Training type: Online coaching
Questions: Text (949) 848-4144

Do this week

Get your account clean

The paperwork that lets your coach build programming off real numbers instead of guesses.

Vagaro account set upStart here Every booking, receipt and form runs through it. Nothing else here works without it.
Personal Training Agreement signedNeeded Sign this before your first session. Personal Training Agreement
Fitness Intake FormNeeded Your nutrition plan can't be personalized until it's in — goals, history, allergies and preferences all come from here. Fill out the intake form
Payment method on file Keeps sessions from getting held up at booking. Vagaro payment form
Walk through the welcome page Every onboarding link in one place, sorted by what you signed up for: bombshellbarbell.com/welcome

Your rhythm from here

Your first month

This is the whole job right now. No coaching responsibilities, no teaching — four workouts a week, steps most days, and honest check-ins so Shannon can adjust as you go.

Sessions on the calendarBook yours Always reschedule in Vagaro rather than texting, so the calendar stays accurate. Book or reschedule
Read through your workout plan It's on the Workout Plan tab — four training days, the same every week, with a box to log your weights.
Pick your nutrition track Two full weeks of meals on the Nutrition tab — one for weight loss, one for muscle gain. Your custom macros follow once your intake form is in.
Weekly check-in, every week Workouts, nutrition, sleep, stretching, fatigue and recovery. It's how your coach adjusts programming between sessions — skipping it means next week's plan is a guess. Weekly check-in form
Know the four numbers Volume, frequency, progress and recovery. Every programming decision traces back to one of them.

The two rules we hold everyone to: protein floor of 0.8 g per pound of goal bodyweight, and seven hours of sleep. Almost every stalled month traces back to one of those two.

Keep these handy

Who to contact

Right channel, right person — it keeps things from getting lost.

Questions & bookings

intake.bombshellbarbell@gmail.com

Scheduling, forms, anything admin. This is the address that gets watched.

Text the studio

(949) 848-4144

Quick questions and day-of changes.

Your coach

Shannon Haucke

Training, programming and anything about your plan.

Operations

Dustin Phillips

Billing, accounts, and the coaching track.

All checked off?

Once every box above is done, let us know so your coach can get your first month rolling.

Takes one tap. We'll take it from there.

Month One · Beginner · 4 days a week · Dumbbells at home

Your home training plan

This month is about building consistency, getting stronger, and establishing a baseline we can progress from. You'll complete the same four workouts each week. Repeating them is deliberate — it lets us track your exercises, weights, reps and form rather than constantly changing movements.

Because you're newer to lifting, start at the lowest number in every rep range, with a weight you could do two or three more reps with. Nail the movement first. Weight comes second. Progress can mean more weight, another rep with good form, better technique, more control, more range of motion, or simply feeling stronger. You don't need to go up every session.

Complete 4 strength workouts

About 10,000 steps per day on most days

On your 3 rest days, push to about 13,000 steps

Stay consistent with nutrition and prioritize protein

Hydrate, and protect sleep and recovery

Track your workouts so we can see progress

Dumbbells — a light pair and a medium pair
Mini loop band
Exercise mat
Sturdy chair or bench

Workout One Lower Body

Glutes · Hamstrings · Quads

Warm-up. 5 minutes of brisk walking - outside, in place, or up and down the stairs.

3 x 20 ft

Mini Band Lateral Squats

Band above the knees, stay low. Small steps sideways, chest up, knees pushing out against the band.

lbs

3 x 15-20

Froggys

3 sec negative, slow tempo, 1 min rest. Heels together, knees wide. Squeeze at the top, lower slowly.

lbs

3 x 10-15

Dumbbell Lateral Squats

3 sec negative, 1-2 min rest. Step wide to one side, sit back into that hip, push through the heel.

lbs

3 x 10

Dumbbell Romanian Deadlifts

3 sec negative, 2 min rest. Start at 3 sets while you learn it, then build to 4 x 10-15. Soft knees, hinge at the hips, dumbbells close to your legs.

lbs

3 x 10-15

Glute Bridge

2 min rest. Bodyweight first. Add a dumbbell across your hips once 15 feels easy.

lbs

3 x 10-15

Dumbbell Sumo Deadlift

1-2 min rest. Wide stance, toes turned out, one dumbbell held between your legs.

lbs

3 x 15 ea.

Hydrants

1 min rest. On all fours, lift the knee out to the side. Keep your hips square.

lbs

3 x 20

Calf Raises

1 min rest. Full range - all the way up, all the way down.

lbs

Workout Two Upper Body & Glutes

Shoulders · Back · Arms

Warm-up. 2 x 30 seconds each: arm circles forward, arm circles backward, bodyweight squats, knee-hug crunches. 1 minute rest.

3 x 15

Dumbbell Around the Worlds

3 sec negative, 1-2 min rest. Light weight. Sweep the dumbbells out and overhead in a wide arc.

lbs

3 x 10-15

Dumbbell Row

3 sec negative, 1-2 min rest. Hinge forward with a flat back. Pull your elbows past your ribs and squeeze the shoulder blades.

lbs

3 x 10-15

Dumbbell Standing Shoulder Press

2 min rest. Ribs down, no arching. Press straight up.

lbs

3 x 10-15

Dumbbell Reverse Fly

Close grip, 3 sec negative, 1 min rest. Light weight. Hinge forward and open the arms wide like wings.

lbs

3 x 15

Dumbbell Lateral Raises

3 sec negative, 1 min rest. Lift to shoulder height only, pinkies slightly up. Lighter than you think.

lbs

3 x 15

Dumbbell Curl

1-2 min rest. Elbows pinned to your sides. No swinging.

lbs

Workout Three Lower Body & Core

Strength · Stability

Warm-up. 3 x 10 each: mini band lateral squats, mini band monster walks.

3 x 15

Deadbugs

3 sec negative, 1 min rest. Low back pressed into the floor the whole time. Opposite arm and leg.

lbs

3 x 15

Glute Bridge

1 min rest. Squeeze hard at the top for a full second.

lbs

3 x 10-12

Dumbbell Squats to Overhead Press

2 min rest. Start at 3 sets, build to 4 x 10-15. Squat down, then stand and press overhead in one motion.

lbs

2 x 10 ea.

Step Ups

1-2 min rest. Sturdy chair or the bottom stair. Drive through the top heel and control the way down.

lbs

3 x 20

Calf Raises

1 min rest. Hold a wall for balance if you need it.

lbs

3 x 10-15

Birddogs

1 min rest. Opposite arm and leg, slow and steady. Don't let your hips rock.

lbs

Workout Four Upper Body

Shoulders · Back · Arms · Core

Warm-up. 3 x 30 seconds each: arm circles both directions, bodyweight squats, leg swings. 30 second rest.

3 x 15

Dumbbell Lateral Raises

3 sec negative, 1 min rest. Light weight, controlled all the way down.

lbs

4 x 15,10,10,10

Dumbbell Seated Shoulder Press

3 sec negative, 1-2 min rest. Sit tall in a sturdy chair with your back supported. Lighter first set, then go up.

lbs

3 x 15,10,10

Single Arm Dumbbell Row

1-2 min rest. One hand and knee on a chair, flat back, pull the dumbbell to your hip.

lbs

3 x 15-20

Dumbbell Overhead Tricep Extensions

3 sec negative, 1 min rest. One dumbbell in both hands, elbows close to your ears.

lbs

3 x 15

Dumbbell Hammer Curls

3 sec negative, 1 min rest. Palms facing each other the whole rep.

lbs

3 x 15

Leg Raises

1 min rest. Hands under your low back. Bend the knees if straight legs pull at your spine.

lbs

Write your weights in the boxes as you go. The page saves them on this device. Send me your numbers at the end of each week — that's how we know when it's time to go up. You don't have to be perfect to make progress: complete your four workouts, move every day, fuel yourself well, recover, and tell me how you're feeling.

Two weeks of meals · Recipe cards · About 30 min a day

Your nutrition guide

Two full weeks here — one built for weight loss, one for muscle gain. Use whichever matches your goal, and adjust portions up or down to hit your own calorie target. Gluten-free, keto and air fryer options are noted on each recipe. Everything serves one unless it says otherwise.

How These Plans Work

Ingredients

Weight Loss: ~1,800-2,000 calories/day, moderate deficit, high protein.
Muscle Gain: ~2,800-3,000 calories/day, calorie surplus, high protein, higher carbs.
Adjust portions up or down to hit your personal calorie target.
Keto note: muscle-gain keto is harder, since keto is inherently lower-carb and that works against a surplus. Lean on extra fats (butter, oil, cheese, nuts) where a keto swap is suggested.
Serves 1 unless noted. About 30 minutes of cooking a day. GF, keto and air fryer options marked.

WEIGHT LOSS WEEK

Day 1

Honey-Berry Greek Yogurt Bowl

Breakfast

GF: certified GF granola or sub chia seeds. Keto: skip honey and granola, use full-fat yogurt with chopped walnuts and extra berries.

Ingredients

1 cup Greek yogurt
1/4 tsp cinnamon
1/2 cup mixed berries
1 tbsp honey
2 tbsp granola

Method

Stir cinnamon into the yogurt.
Top with berries and granola.
Drizzle with honey and serve.

Lemon-Herb Grilled Chicken Salad

Lunch

Keto-friendly as written.

Ingredients

5 oz chicken breast
1/2 tsp garlic powder
1/2 tsp smoked paprika
black pepper
2 cups mixed greens
handful cherry tomatoes
1/2 cucumber, sliced
1 tbsp olive oil
1 tbsp lemon juice
1/4 tsp dried oregano

Method

Season chicken with garlic powder, paprika and pepper.
Grill or pan-sear 5-6 min per side until cooked through, rest, then slice. Air fryer: 380F, 10-12 min, flipping halfway.
Toss greens, tomatoes and cucumber with olive oil, lemon juice and oregano.
Top the salad with warm sliced chicken.

Dill-Baked Salmon with Garlic Broccoli

Dinner

Keto: skip quinoa, double the broccoli.

Ingredients

5 oz salmon fillet
1 tsp dill
lemon zest
1/2 tsp garlic powder
black pepper
2 cups broccoli florets
1 tbsp olive oil
1 clove garlic, minced
pinch red pepper flakes
1/2 cup cooked quinoa
lemon wedge

Method

Preheat oven to 400F.
Season salmon with dill, lemon zest, garlic powder and pepper, bake 12-15 min until flaky. Air fryer: 380F, 8-10 min.
Toss broccoli with olive oil, garlic and red pepper flakes, roast alongside 15 min. Air fryer: 400F, 8-10 min, shaking halfway.
Squeeze lemon and a pinch of salt over the quinoa, plate everything together.

Cinnamon Apple with Peanut Butter

Snack

Keto: sub celery or cucumber for the apple.

Ingredients

1 apple, sliced
1/4 tsp cinnamon
1 tbsp peanut butter

Method

Dust apple slices with cinnamon.
Serve with peanut butter for dipping.

Day 2

Spinach-Feta Omelet

Breakfast

Keto-friendly as written.

Ingredients

2 eggs
black pepper
1/4 tsp dried oregano
1 cup spinach
1 clove garlic, minced
2 tbsp feta
1/2 cup berries

Method

Whisk eggs with pepper and oregano.
Saute spinach and garlic until wilted.
Pour in eggs, cook until nearly set, sprinkle feta and fold.
Serve with berries on the side.

Mustard-Herb Turkey Wrap

Lunch

GF: corn tortilla or lettuce wrap. Keto: lettuce wrap.

Ingredients

4 oz sliced turkey
1 whole wheat tortilla
lettuce
tomato slices
1 tbsp whole grain mustard
pinch dried thyme

Method

Mix mustard with thyme.
Spread over the tortilla, layer turkey, lettuce and tomato.
Roll tightly and slice in half.

Ginger-Garlic Stir-Fry

Dinner

GF: use tamari. Keto: cauliflower rice instead of brown rice.

Ingredients

5 oz tofu or shrimp
1 tbsp fresh ginger, grated
2 cloves garlic, minced
2 cups mixed vegetables
1 tbsp tamari
1/2 cup cooked brown rice

Method

Sear tofu or shrimp in a hot pan with ginger and garlic until fragrant. Air fryer (shrimp): 400F, 6-8 min, shaking halfway.
Add vegetables and tamari, toss until glossy and crisp-tender.
Serve over brown rice.

Peppered Cottage Cheese with Pineapple

Snack

Keto: sub a small handful of berries for the pineapple.

Ingredients

3/4 cup cottage cheese
1/2 cup pineapple chunks
pinch black pepper

Method

Top cottage cheese with pineapple.
Finish with a light crack of black pepper.

Day 3

Cinnamon Banana Overnight Oats

Breakfast

GF: certified GF oats. Keto: sub hemp hearts and unsweetened coconut for the oats, use half the banana.

Ingredients

1/2 cup oats
3/4 cup almond milk
1 tbsp chia seeds
1/2 banana, sliced
1/4 tsp cinnamon

Method

Combine all ingredients in a jar.
Refrigerate overnight.
Stir and serve cold.

Cumin-Spiced Lentil Soup

Lunch

Keto: sub extra chopped vegetables for the lentils and add a fried egg on top for protein.

Ingredients

1/2 cup dried lentils
1/2 onion, diced
1 carrot, diced
1 celery stalk, diced
1 tsp cumin
1/2 tsp smoked paprika
1 bay leaf
3 cups broth
side salad

Method

Saute onion, carrot and celery with cumin and paprika until fragrant.
Add lentils, bay leaf and broth, simmer 25-30 min until tender.
Remove the bay leaf and serve with a side salad.

Rosemary Chicken Thighs with Roasted Sweet Potato

Dinner

Keto: sub roasted radishes or turnips for the sweet potato.

Ingredients

2 chicken thighs
1 tsp rosemary
1/2 tsp garlic powder
black pepper
1 sweet potato, cubed
1 tbsp olive oil
1/4 tsp cinnamon
pinch cayenne
1 cup green beans
lemon wedge

Method

Preheat oven to 425F.
Rub chicken with rosemary, garlic powder and pepper, roast 25-30 min until crisp. Air fryer: 380F, 18-20 min, skin-side up, flipping halfway.
Toss sweet potato with olive oil, cinnamon and cayenne, roast alongside 20-25 min. Air fryer: 400F, 15 min, shaking halfway.
Steam green beans and finish with a squeeze of lemon.

Almonds and Orange

Snack

Keto: sub a few extra almonds and a handful of berries for the orange.

Ingredients

1 orange
small handful almonds

Method

Peel and segment the orange.
Serve alongside the almonds.

Day 4

Green Power Smoothie

Breakfast

Keto: sub 1/4 avocado and a few drops of stevia for the banana.

Ingredients

1 cup spinach
1/2 banana
1 scoop protein powder
1 cup almond milk
pinch cinnamon

Method

Add all ingredients to a blender.
Blend until smooth.

Herbed Tuna Salad

Lunch

GF: rice crackers. Keto: skip crackers, add extra avocado or olive oil.

Ingredients

1 can tuna, drained
2 tbsp Greek yogurt
1 tsp lemon juice
1 tbsp fresh dill, chopped
black pepper
2 cups mixed greens
whole grain crackers

Method

Mix tuna with Greek yogurt, lemon juice, dill and pepper.
Serve over mixed greens with crackers on the side.

Smoky Turkey Chili

Dinner

Naturally GF. Keto: skip beans, add diced zucchini or bell pepper.

Ingredients

5 oz ground turkey
1 tsp chili powder
1 tsp cumin
1/2 tsp smoked paprika
pinch cayenne
1 cup canned beans
1 cup canned tomatoes

Method

Brown turkey with chili powder, cumin, paprika and cayenne.
Stir in beans and tomatoes.
Simmer 15-20 min until thick and rich.

Paprika Rice Cakes with Hummus

Snack

Naturally GF. Keto: sub cucumber rounds or celery sticks for the rice cakes.

Ingredients

2 rice cakes
3 tbsp hummus
pinch paprika
drizzle olive oil

Method

Spread hummus on the rice cakes.
Drizzle with olive oil and dust with paprika.

Day 5

Berry Nut Parfait

Breakfast

Keto: use full-fat yogurt, halve the berries, add extra nuts.

Ingredients

1 cup Greek yogurt
1/2 cup berries
2 tbsp chopped nuts
pinch cinnamon

Method

Layer yogurt, berries and nuts in a glass.
Dust each layer with a little cinnamon.

Sesame-Ginger Chicken Stir-Fry

Lunch

Keto-friendly with the cauliflower rice option.

Ingredients

5 oz chicken, sliced
1 tbsp fresh ginger
2 cloves garlic, minced
1 tsp sesame oil
2 cups mixed vegetables
1/2 cup cauliflower rice or brown rice

Method

Cook chicken with ginger, garlic and sesame oil until browned. Air fryer: 400F, 8-10 min, shaking halfway.
Add vegetables, stir-fry until crisp-tender.
Serve over cauliflower rice or brown rice.

Herb-Crusted Baked Cod

Dinner

Keto: sub extra asparagus or roasted zucchini for the wild rice.

Ingredients

5 oz cod fillet
lemon zest
1 tbsp fresh parsley, chopped
1/2 tsp garlic powder
black pepper
1 cup asparagus
1 clove garlic
1/2 cup cooked wild rice
1 tsp butter

Method

Preheat oven to 400F.
Coat cod with lemon zest, parsley, garlic powder and pepper, bake 12-15 min. Air fryer: 380F, 8-10 min.
Steam asparagus with a touch of garlic. Air fryer: 400F, 6-8 min.
Finish the wild rice with butter and a crack of pepper.

Smoked Paprika Deviled-Style Eggs

Snack

Keto-friendly as written.

Ingredients

2 hard-boiled eggs
pinch smoked paprika
pinch salt

Method

Halve the eggs.
Sprinkle with paprika and salt.

Day 6

Avocado Toast with Poached Egg

Breakfast

GF: GF bread. Keto: skip toast, serve avocado and egg over sauteed greens.

Ingredients

1 slice whole grain bread, toasted
1/2 avocado
1 tsp lime juice
pinch red pepper flakes
salt
1 egg

Method

Mash avocado with lime juice, red pepper flakes and salt.
Spread on the toast.
Poach the egg 3-4 min in simmering water, place on top, finish with black pepper.

Grilled Shrimp and Chickpea Salad

Lunch

Keto: skip chickpeas, add extra olive oil and a few avocado slices.

Ingredients

5 oz shrimp
1/2 tsp smoked paprika
1/2 tsp garlic powder
pinch cayenne
2 cups mixed greens
1/2 cup chickpeas
1 tbsp olive oil
1 tbsp red wine vinegar

Method

Season shrimp with paprika, garlic powder and cayenne.
Grill or sear 2-3 min per side until pink. Air fryer: 400F, 5-6 min, shaking halfway.
Toss greens and chickpeas with olive oil and vinegar, top with shrimp.

Black Pepper Beef Stir-Fry

Dinner

Keto: cauliflower rice instead of brown rice.

Ingredients

5 oz beef, thin-sliced
1 tbsp cracked black pepper
2 cloves garlic, minced
1 tsp fresh ginger
1 cup broccoli
1 cup snap peas
1/2 cup cooked brown rice

Method

Sear beef with black pepper, garlic and ginger until browned.
Add broccoli and snap peas, stir-fry until vibrant.
Serve over brown rice.

Cinnamon Greek Yogurt

Snack

Keto: use full-fat plain yogurt.

Ingredients

1 cup Greek yogurt
pinch cinnamon

Method

Stir cinnamon into the yogurt and serve.

Day 7

Baked Veggie Egg Muffins

Breakfast

Keto-friendly as written. Makes extras for the week.

Ingredients

4 eggs
1/4 cup bell pepper, chopped
1/4 cup onion, chopped
1/2 cup spinach
pinch Italian herb blend

Method

Preheat oven to 350F.
Whisk eggs with herbs, stir in vegetables.
Pour into a greased muffin tin, bake 18-20 min. Air fryer: 320F, 12-15 min.

Leftover Remix

Lunch

This week's stir-fry or soup, revived with a bright squeeze of citrus.

Ingredients

leftover stir-fry or soup
squeeze of lemon or a pinch of the original spices

Method

Reheat the leftovers.
Brighten with lemon juice or a pinch of the dish's original spice blend.

Garlic Herb Chicken with Mashed Cauliflower

Dinner

Keto-friendly as written.

Ingredients

5 oz chicken breast
1/2 tsp garlic powder
1/2 tsp dried thyme
black pepper
2 cups Brussels sprouts
1 tbsp olive oil
pinch smoked paprika
2 cups cauliflower florets
1 clove garlic

Method

Season chicken with garlic powder, thyme and pepper, roast at 400F 20-25 min. Air fryer: 375F, 16-18 min, flipping halfway.
Toss Brussels sprouts with olive oil and paprika, roast alongside until caramelized. Air fryer: 400F, 12-14 min, shaking halfway.
Steam cauliflower until soft, then mash with garlic and black pepper.

Berries with Dark Chocolate

Snack

Keto: use 85% or higher dark chocolate and a smaller portion of berries.

Ingredients

1/2 cup berries
2 squares dark chocolate

Method

Serve the berries and chocolate together.

MUSCLE GAIN WEEK

Day 1

Loaded Cheese and Spinach Omelet

Breakfast

GF: GF bread. Keto: skip toast, add an extra egg and a pat of butter for calories.

Ingredients

3 eggs
black pepper
1 cup spinach
1 clove garlic
1/4 cup shredded cheese
2 slices whole grain toast
butter
1 cup milk

Method

Whisk eggs with pepper.
Saute spinach and garlic, pour in the eggs.
Sprinkle cheese, fold once melty.
Serve with buttered toast and a glass of milk.

Herb-Roasted Chicken and Rice Bowl

Lunch

Keto: sub extra roasted vegetables and a drizzle of olive oil for the rice.

Ingredients

6 oz chicken breast
1/2 tsp garlic powder
1/2 tsp smoked paprika
1/2 tsp dried thyme
1.5 cups cooked rice
1 cup roasted vegetables
1 tbsp olive oil
pinch dried oregano

Method

Season chicken with garlic powder, paprika and thyme, roast or pan-sear until cooked through. Air fryer: 380F, 14-16 min, flipping halfway.
Toss vegetables with olive oil and oregano, roast until tender. Air fryer: 400F, 12-14 min, shaking halfway.
Serve chicken and vegetables over the rice.

Garlic Pepper Beef Stir-Fry

Dinner

GF: rice noodles. Keto: zucchini noodles or cauliflower rice.

Ingredients

6 oz beef strips
2 cloves garlic
1 tbsp cracked black pepper
1 tsp fresh ginger
noodles
2 cups mixed vegetables
1 tbsp tamari or soy sauce

Method

Sear beef with garlic, pepper and ginger until caramelized at the edges.
Add noodles, vegetables and sauce, toss until coated and heated through.

Snacks

Keto: unsweetened almond milk, low-carb protein powder, and a nut-and-cheese mix instead of trail mix.

Ingredients

Protein banana shake: blend 1 scoop protein powder, 1 banana, 1 cup milk
Cinnamon trail mix: toss trail mix with a pinch of cinnamon

Method

Blend or toss and go.

Day 2

Peanut Butter Banana Protein Oats

Breakfast

GF: certified GF oats. Keto: sub unsweetened coconut flakes and hemp hearts for the oats, use half the banana.

Ingredients

1/2 cup oats
1 scoop protein powder
1 tbsp peanut butter
1 cup almond milk
1/2 banana, sliced
pinch cinnamon

Method

Cook oats with the almond milk.
Stir in protein powder and peanut butter.
Top with banana and cinnamon.

Double-Stacked Turkey Sandwich

Lunch

GF: GF bread. Keto: lettuce wrap, extra cheese for calories.

Ingredients

6 oz sliced turkey
2 slices cheese
2 slices whole grain bread
lettuce
tomato
1 tbsp mustard
pinch black pepper

Method

Mix mustard with pepper.
Layer turkey, cheese, lettuce and tomato between the bread with the mustard spread.

Lemon-Herb Salmon with Sweet Potato

Dinner

Keto: sub roasted radishes with extra butter for the sweet potato.

Ingredients

6 oz salmon
1 tsp fresh dill
lemon zest
1/2 tsp garlic powder
1 sweet potato, cubed
1 tbsp olive oil
pinch cinnamon
1 cup asparagus
1 clove garlic
black pepper

Method

Season salmon with dill, lemon zest and garlic powder, bake at 400F 12-15 min. Air fryer: 380F, 8-10 min.
Toss sweet potato with olive oil and cinnamon, roast 20-25 min. Air fryer: 400F, 15 min, shaking halfway.
Saute asparagus with garlic and pepper.

Snacks

Keto: sub extra nuts for the granola, skip the honey.

Ingredients

Greek yogurt with granola and honey
Handful of almonds

Method

Assemble and eat.

Day 3

Loaded Scrambled Eggs and Hash Browns

Breakfast

Keto: sub sauteed mushrooms and extra avocado for the hash browns.

Ingredients

4 eggs
pinch smoked paprika
black pepper
1 cup shredded potato
1/2 tsp garlic powder
1/2 avocado, sliced

Method

Scramble eggs with paprika and pepper.
Crisp shredded potato in a pan with garlic powder. Air fryer: 400F, 12-15 min, shaking halfway.
Plate eggs and hash browns with avocado slices.

Smoky Beef Burrito Bowl

Lunch

Naturally GF without a tortilla. Keto: sub extra lettuce and cheese for the rice and beans.

Ingredients

6 oz ground beef
1 tsp cumin
1 tsp chili powder
1/2 tsp smoked paprika
1 cup rice
1/2 cup beans
1/4 cup cheese
2 tbsp salsa

Method

Brown beef with cumin, chili powder and paprika.
Build a bowl with rice, beans, beef, cheese and salsa.

Rosemary Chicken Thighs with Mashed Potatoes

Dinner

Keto: mashed cauliflower instead of potatoes.

Ingredients

2 chicken thighs
1 tsp rosemary
1/2 tsp garlic powder
black pepper
2 potatoes
2 tbsp butter
1 cup green beans
1 clove garlic

Method

Rub chicken with rosemary, garlic powder and pepper, roast at 425F 25-30 min. Air fryer: 380F, 18-20 min, skin-side up, flipping halfway.
Boil and mash potatoes with butter, garlic powder and pepper.
Saute green beans with garlic.

Snacks

Keto: sub celery sticks for the rice cakes.

Ingredients

Protein shake
Peanut butter rice cakes (naturally GF)

Method

Blend or assemble and go.

Day 4

Cinnamon Protein Pancakes

Breakfast

GF: GF pancake mix. Keto: keto or almond-flour pancake mix and sugar-free syrup.

Ingredients

pancake mix or protein pancake mix
pinch cinnamon
syrup
1/2 cup berries

Method

Prepare the batter, stirring in a pinch of cinnamon.
Cook on a griddle until golden on both sides.
Top with syrup and berries.

Lemon-Dill Tuna Pasta Salad

Lunch

GF: GF pasta. Keto: sub zucchini noodles or extra chopped vegetables for the pasta.

Ingredients

1.5 cups cooked pasta
1 can tuna
1 tbsp olive oil
1 tbsp fresh dill
1 tbsp lemon juice
black pepper
1/2 cup chopped vegetables

Method

Toss pasta with tuna, olive oil, dill, lemon juice and pepper.
Fold in the chopped vegetables.

Garlic Butter Steak with Baked Potato

Dinner

Keto: sub extra broccoli and a second pat of butter for the potato.

Ingredients

6 oz steak
1 tbsp cracked black pepper
1/2 tsp garlic powder
salt
1 tbsp butter
1 baked potato
1 cup broccoli
1 clove garlic
lemon

Method

Season steak with pepper, garlic powder and salt, sear hot 3-4 min per side. Air fryer: 400F, 8-10 min for medium, flipping halfway.
Finish with a pat of butter melting over the top.
Bake the potato until fluffy, season broccoli with garlic and a squeeze of lemon. Air fryer (broccoli): 400F, 8-10 min, shaking halfway.

Snacks

Keto-friendly as written.

Ingredients

Cottage cheese with pineapple
Mixed nuts

Method

Portion and eat.

Day 5

Honey Cinnamon Yogurt Bowl

Breakfast

GF: GF granola. Keto: skip granola and honey, use full-fat yogurt with extra nuts.

Ingredients

1 cup Greek yogurt
1/4 cup granola
1 tbsp honey
1/2 banana, sliced
pinch cinnamon

Method

Top yogurt with granola and banana.
Drizzle honey and dust with cinnamon.

Ginger-Soy Chicken Fried Rice

Lunch

Naturally GF with tamari. Keto: cauliflower rice.

Ingredients

6 oz chicken, diced
1 egg
1 tbsp fresh ginger
2 cloves garlic
1.5 cups cooked rice
1 cup mixed vegetables
1 tbsp tamari

Method

Scramble the egg in a hot pan, set aside.
Stir-fry chicken with ginger and garlic until browned. Air fryer: 400F, 8-10 min, shaking halfway.
Add rice, vegetables and tamari, toss with the egg until coated and slightly crisp.

Herb-Roasted Pork Chops

Dinner

Keto: sub extra green beans and a drizzle of olive oil for the potatoes.

Ingredients

2 pork chops
1 tsp dried thyme
1/2 tsp garlic powder
black pepper
2 potatoes
1 tsp rosemary
1 tbsp olive oil
1 cup green beans
1 clove garlic

Method

Season pork chops with thyme, garlic powder and pepper, sear then finish in a 400F oven 8-10 min. Air fryer: 375F, 12-14 min, flipping halfway.
Roast potatoes with rosemary and olive oil. Air fryer: 400F, 15-18 min, shaking halfway.
Saute green beans with garlic.

Snacks

Keto: sub a small handful of berries for the apple.

Ingredients

Protein bar
Apple with peanut butter and cinnamon

Method

Portion and eat.

Day 6

Loaded Breakfast Burrito

Breakfast

GF: corn tortilla or bowl-style. Keto: skip the tortilla, serve as a bowl with extra cheese and avocado.

Ingredients

3 eggs
pinch cumin
black pepper
1 tortilla
1/4 cup cheese
1/4 cup beans
2 tbsp salsa

Method

Scramble eggs with cumin and pepper.
Fill the tortilla with eggs, cheese, beans and salsa, roll tight.

Garlic Caesar Chicken Wrap

Lunch

GF: lettuce wrap or GF tortilla. Keto: lettuce wrap.

Ingredients

6 oz chicken breast
1/2 tsp garlic powder
black pepper
1 tortilla
romaine lettuce
2 tbsp parmesan
1 tbsp Caesar dressing

Method

Season chicken with garlic powder and pepper, grill and slice. Air fryer: 380F, 14-16 min, flipping halfway.
Toss romaine with parmesan and dressing.
Wrap the chicken and salad in the tortilla.

Smoky Turkey Chili with Avocado

Dinner

Naturally GF. Keto: skip beans, add diced zucchini or bell pepper.

Ingredients

6 oz ground turkey
1 tsp chili powder
1 tsp cumin
1/2 tsp smoked paprika
1 cup beans
1 cup tomatoes
1/4 cup cheese
1/2 avocado

Method

Brown turkey with chili powder, cumin and paprika.
Simmer with beans and tomatoes 15-20 min until thick.
Top with cheese and avocado.

Snacks

Keto: unsweetened almond milk, low-carb protein powder, nut-and-cheese mix instead of trail mix.

Ingredients

Protein shake
Trail mix

Method

Blend or portion and go.

Day 7

Sausage and Pepper Omelet

Breakfast

Keto-friendly as written.

Ingredients

3 eggs
2 oz sausage
1/4 cup bell pepper, chopped
pinch smoked paprika
1/4 cup cheese

Method

Saute sausage and bell pepper with paprika until cooked.
Pour in whisked eggs, sprinkle cheese, fold once set.

Leftover Remix

Lunch

This week's chili or stir-fry, refreshed with lime and a pinch of its original spices.

Ingredients

leftover chili or stir-fry
pinch of the original spice blend
squeeze of lime or lemon

Method

Reheat the leftovers.
Brighten with lime or lemon juice and a pinch of the original spices.

Lemon-Herb Chicken with Quinoa

Dinner

Keto: sub extra roasted vegetables and a drizzle of olive oil for the quinoa.

Ingredients

6 oz chicken breast
1/2 tsp garlic powder
1/2 tsp dried thyme
lemon zest
1 cup cooked quinoa
1 cup roasted vegetables
1 tbsp olive oil
pinch dried oregano

Method

Season chicken with garlic powder, thyme and lemon zest, grill or roast until cooked through. Air fryer: 380F, 14-16 min, flipping halfway.
Toss quinoa and roasted vegetables with olive oil and oregano. Air fryer (vegetables): 400F, 12-14 min, shaking halfway.
Serve the chicken over the quinoa mixture.

Snacks

Keto-friendly as written.

Ingredients

Greek yogurt with honey
Almonds with dried fruit

Method

Portion and eat.

Shopping and prep

Buying well

Budget

Tips

Check the weekly flyer before you plan meals, not after — build the week around what's discounted.
Buy proteins in bulk when they hit their low price, then portion and freeze immediately.
Eggs are the best protein per dollar. Stock up when they're on sale.
Frozen vegetables and fruit cost less, don't spoil, and lose nothing nutritionally.
Buy grains and legumes dried and in bulk rather than pre-packaged.
Canned staples — tuna, salmon, beans, tomatoes — are cheap and endlessly versatile.
Compare unit price, not sticker price. The shelf tag lists price per ounce or pound.
Watch for manager's markdowns on meat and produce near the sell-by date. Cook or freeze the same day.
Store brands are almost always nutritionally identical to name brands.
Build a spice rack once and use it forever: garlic powder, smoked paprika, cumin, thyme, oregano, black pepper, cinnamon, chili powder.
Shop with a list, shop the perimeter first, and don't shop hungry.

Prepping once for the whole week

Time

Tips

Pick one prep day. Batch-cook proteins, grains and chopped vegetables at once — everything after that is assembly.
Roast a full tray of chicken, then divide into meal-sized containers before it goes in the fridge.
Cook grains in bulk and portion them. They reheat well and form the base of half these meals.
Pre-chop vegetables the day you shop, not the day you cook. Store them where you can see them.
Pre-mix spice blends in small labeled jars so seasoning is one scoop instead of five measurements.
Lean on one-pot and sheet-pan meals, and on the slow cooker or Instant Pot for chili and soups.
Double anything that freezes well — chili, soup, cooked grains, egg muffins — and freeze half.
Hard-boil a dozen eggs and pre-portion snacks in one sitting.
Wash and prep produce the moment you get home so nothing wilts unused.
Keep one flex night a week to clear leftovers.
Air fryer: preheat 3-5 minutes, don't crowd the basket, shake or flip halfway, and check a few minutes early the first time you make a dish.