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MyFitnessPal Summer Shape-up Meal Plan - Part 1

We're excited summer is finally here — but eating healthfully takes some planning, so to kick off the season right, we compiled some delicious, healthy recipes and created a printable meal plan for you to try. We even added the foods for you, to make logging your daily nutrition in MyFitnessPal easy. Just search the MyFitnessPal Database by the food name as written below.

There's a lot of content here, so we’ve decided to break it up. We're sharing a few breakfast and lunch options today and will post our dinner and snack options on Friday – so check back just before the weekend for the second half!



  1. A Sweet Simple Life - Muffin Cup Baked Eggs
    Recipe Details: 80 calories per egg cup, prepared without cheese
    Pair baked eggs with a slice of whole wheat toast and a cup of fresh fruit. These can also be frozen and microwaved for a quick and easy weekday breakfast.
  2. Motive Nutrition - Breakfast Egg Sandwich with Crispy Prosciutto
    Recipe Details: 393 calories per satisfying muffin sandwich
    Enjoy with a small piece of fruit on the side.
  3. Homemade - Cottage Cheese with Pineapple and Walnuts
    Recipe Details: 270 calories per ¾ cup 2% cottage cheese, ½ cup fresh pineapple chunks and ¼ cup walnut halves
  4. NatureBox - Breakfast Taquitos
    Recipe Details: 180 calories per 1 taquito prepared with small corn tortillas, regular pork sausage and cheese (not reduced-fat)
    Grab an apple or banana and take these to go.
  5. Garden Lites - Spinach Souffle
    Recipe Details: 140 calories per souffle
    Perfect for heating up when you’re running late in the morning!



  1. Good Life Eats – Cucumber and Avocado Sandwich
    Recipe Details: 404 calories per sandwich made with hearty 100% whole wheat bread (110 calories per slice) & 3 tablespoons mashed avocado
    Tastes great with kale chips on the side
  2. Eat Yourself Skinny – Summer Quinoa Salad
    Recipes Details: 270 calories per 1 cup
    We love having some strawberries afterward for dessert!
  3. Food Fitness Fresh Air – Sweet Pea and Garlic Soup
    Recipe Details: 200 calories per serving topped with 1 tablespoon 2% plain Greek yogurt
  4. The Kitchn – Tuna Cabbage Salad
    Recipe Details: 159 calories per serving made according to directions with 2% Greek yogurt and 1 pinch of salt & pepper
    Great for sandwiches or mixed into a bowl of leafy greens.
  5. PJ Organics – Chicken Enchilada Meal
    Product Details: 440 calories per entrée
    Keep some in the freezer at work!

We hope this proves useful and inspirational as you embark on a healthy, happy summer. Again, stay tuned for the dinner and snack portion of the meal plan this Friday—just in time for your weekend grocery shopping!

103 votes + -

45 comments:

metsfan722 wrote over 1 year:
I don't like any of the lunch menu choices...hate tuna, and cold soup.
fitzie63 wrote over 1 year:
The MFP Team has really gone "all out" to help those of us who cannot pre-plan a healthy menu. Thanks a bunch for all that you (Mike), Albert and the rest of the great team do for us. BTW, the Android (tablet) app still needs some tweaking. We cannot "remove" old posts without resorting to returning to the computer version.
cfrancy19 wrote over 1 year:
Thanks for sharing! These look some great options to add to the weekly menu! I was getting bored with our menu anyway so this is perfect timing. :)
prgirl39 wrote over 1 year:
This is wonderful! Thanks!
hgbear74 wrote over 1 year:
I'd like to be able to type into the planner or add links from the recipes directly into the planner. :) Thanks!
Skittishscot wrote over 1 year:
Loving these. Going to try the Quinoa salad. Sounds delish. Thanks!
saraflynn86 wrote over 1 year:
These are great, love the cucumber sandwich. It be really cool if we could "pin" them to "pinterest"
Mayday1705 wrote over 1 year:
Thanks a ton for this...I really need the help! I don't know what to eat, so I either end up eating the same old foods everyday or nothing at all!
AMADEL22 wrote over 1 year:
I AM REALLY LIKING THIS....
kcragg wrote over 1 year:
Like this alot! thank you. keep em coming!
deeders36 wrote over 1 year:
Wow! Thanks for the ideas. I agree, it would be awesome if we could add these to pinterest.
JackWilsonAZ wrote over 1 year:
For breakfast I like a bowl of steel-cut Coaches Oats (from Costco) top with 1/4 cup of toasted slivered almonds with a small side dish of sliced fresh strawberries and black coffee. I have that 3 or 4 days a week and it works for me.
jactay12 wrote over 1 year:
thank you for the interesting ideas! one of the things about saying you are on a diet is thinking you have to eat the same plain stuff everyday. I am trying to look at this as a challenge to try new things that are healthy! thank you for pulling this together!!!
arewethereyet wrote over 1 year:
Ah Mikey, you're at it again! Making our lives easier. Thanks bud!
mariannethompson2 wrote over 1 year:
What about all those carbs????????
Vivian06703188 wrote over 1 year:
Not caring so much for these meals. The cabbage looks good and the breakfast stuff.
DynamicDiva wrote over 1 year:
Thanks for sharing
lizmedrano wrote over 1 year:
Thank you for sharing! Awesome ideas...
Gummdrp wrote over 1 year:
Great choices. Any chance that you can get the recipes, shopping list and meal planner all into one download. Instead of us having to click on each one to get the recipe straight from the website. PLEASE!!
tstokes65 wrote over 1 year:
love this and the printable meal sheet!
mymicha wrote over 1 year:
love what you are doing....but can you do some menus for us aussies and we dont have some of those things
Chrissa_Hunt wrote over 1 year:
I'd like to see some Paleo options.
ckone4me wrote over 1 year:
Awesome!
Dreamermoth wrote over 1 year:
And some gluten free options that are suitable for Australia. please?
kimberly130 wrote over 1 year:
cant wait to try these! Thanks for the ideas!!! yum!
Stargrace2 wrote over 1 year:
Thank you for the wonderful ideas. PLEASE keep posting stuff like this, THIS is what I want to see!
worthyglo wrote over 1 year:
Way too much gluten. I hope the dinner options feature fish and salads.
timothyburdg wrote over 1 year:
Thanks for the ideas. Just what I have been looking for.
SandraMartin3008 wrote over 1 year:
Mouthwatering and Healthy options! An all round balance of food and exercise can only provide good health, overdoing anything has bad effects. I feel results come faster when you can track all your activites.I do that using Motivade. www.motivade.com Amazing as usual!
redladi wrote over 1 year:
I will try the Q salad since company is coming for the weekend they can try it too.
MizzDoc wrote over 1 year:
Thank you for sharing this with all MFPeeps. Awesomeness!
HuneeBunee08 wrote over 1 year:
This is awesome thanks for sharing!!
dllewis7 wrote over 1 year:
This took a lot of work and I appreciate you prioritizing it. Wonderful!
Farasgranddaughter wrote over 1 year:
Thanks for sharing...I can't wait to try the quinoa salad, and am looking forward to what you suggest for dinner and snack!
JessG11 wrote over 1 year:
I was going to plan out next week's menu tomorrow...this is great! thanks so much!!!!
airangel59 wrote over 1 year:
Some nice looking & tasty ideas...thanks for doing this and making it available for our use.
hmuh wrote over 1 year:
These are great! Thank you!
hmuh wrote over 1 year:
These are great! Thank you!
Balance_Breathe wrote over 1 year:
Thanks for the meal ideas!
DbaiG1 wrote over 1 year:
Thank you Mike for making a diet plan for us! Summer is the time when we have to be cautious about our diet as the summer takes away all moisture from our body and the diet should be planned keeping this view in mind but we don’t bother much about this thing.
The collection seems to be healthy and delicious as well. One thing I would like to say that smoothies are also recommended in this weather so they should also be included in this menu.

DbaiG
Bolee.com
llove6 wrote over 1 year:
it just brings up a calendar, how do I get the food and recipes all to print out in detail ? Thank you ..
SMarie10 wrote over 1 year:
This, IMO is what MFP should be all about.
guitarwoman1950 wrote over 1 year:
I am a diabetic does anyone have any recipes quick and easy without alot of carbs or sugars? I am definitely excited about starting this and keeping track.
jcmacfit wrote over 1 year:
I have a question about the breakfast taquitos. The recipe says that you can freeze them but it is not clear if you're supposed to bake them first and then put them in the freezer. Or if you just assemble them put them then put in the freezer and bake as you need them. I'm just wondering how the avocado is going to do in the freezer.
mrskholden wrote over 1 year:
Awesome!

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