So you don't have time to cook huh? Or, maybe cooking just isn't one of your strong suits?

Well then, you have come to the right place!

This no-cook meal plan will allow you to enjoy a weeks worth of food without ever having to use your oven. This meal prep is insanely fast and there is almost no clean-up.

This no-cook menu is based on the color-coded Portion Fix container system that helps you eat the proper combination of protein, carbs, fruits and vegetables, and healthy fats every day.

This particular plan is for the 1,800-2,100 calorie bracket!
 

Meal Prep Menu:
Breakfast: Whole-grain waffle with Greek yogurt and fresh berries
Shakeology Snack: Shakeology with strawberries, spinach, and nut butter
Snack: Cottage cheese with cucumber and tomato, and almonds
Lunch (M/W/F): Salad with sliced turkey, and an orange or apple
Lunch (T/Th):  Zucchini noodles with chicken sausage and whole grain crackers
Dinner (M/W/F): Tuna salad with white beans and pita bread
Dinner (T/Th): Southwestern salad with rotisserie chicken

 
Here’s what your meal prep for the week will look like when you’re done.

 
BREAKFAST: Whole-grain waffle with Greek yogurt and fresh berries
(3/4 cup Greek yogurt with one cup berries and a whole-grain waffle = 1 red, 1 purple, 1 yellow)

 
SHAKEOLOGY SNACK: Shakeology with strawberries, spinach, and nut butter
(One scoop Shakeology with 1/2 cup strawberries, 1/2 cup blueberries, one cup spinach, and three tsp. peanut butter = 1 red, 1 purple, 1 green, 3 tsp.)

 
SNACK: Cottage cheese with cucumber and tomato, and almonds
(3/4 cup cottage cheese with 1/2 cup cucumber and 1/2 cup cherry tomatoes, and 12 almonds = 1 green, 1 red, 1 blue)

 
LUNCHES
(4 oz. sliced turkey, one cup lettuce, 1/4 yellow bell pepper, 1/4 cup shredded carrots, two sliced radishes, 1/4 cup cherry tomatoes, 1/2 cup shelled edamame, salad dressing, and one orange = 2 green, 1 red, 1 yellow, 1 orange, 1 purple)

 
T/TH: Zucchini noodles with chicken sausage and whole grain crackers
(One cup zucchini noodles with 4 oz. chicken sausage, 3/4 cup tomato sauce, 10 kalamata olives, and whole grain crackers = 1 green, 1 red, 1 purple, 1 yellow, 1 orange)

 
DINNERS
(One can light tuna, 1/2 cup white beans, 3/4 cup shredded lettuce, 1/4 yellow bell peppers, One green onion, two tsp. olive oil, and two tsp. balsamic vinegar = 1 red, 2 yellow, 1 green, 2 tsp.)

 
T/TH: Southwestern salad with chicken
(One cup shredded lettuce, 4 oz. cooked chicken breast, 1/2 cup black beans, 1/2 cup corn, cilantro, 1/2 cup cherry tomatoes, 2 tsp olive oil = 1 red, 2 yellow, 2 green, 2 tsp.)

 
Here are the meals you’ll eat on Monday, Wednesday, and Friday.

 
Here are the meals you’ll eat Tuesday and Thursday.

 


THE STEP BY STEP PLAN ON HOW TO ASSEMBLE THIS MEAN PREP:

1. Place 3/4 cup plain lowfat Greek yogurt in a food storage container. Top with one cup mixed berries (or other fresh fruit). Serve with one whole-grain, frozen waffle that has been thawed or toasted.
2. Prepare smoothie bags for your Shakeology snack. Measure 1/2 cup each of strawberries and blueberries, 1 cup of spinach, and 3 tsp. nut butter into a bag and refrigerate. You do not need to remove the leafy strawberry tops; they blend up perfectly, just like the spinach does. You can also measure out the nut butter when you make your shake, if you prefer. To prepare you smoothie, pour one pre-portioned smoothie bag into a blender with Shakeology, water, and ice, then blend.
3. Fill five plastic bags or small containers with 12 raw almonds. Arrange five small food containers and place 3/4 cup cottage cheese into each. Top each with 1/2 cup cucumber slices and 1/2 cup cherry tomatoes. For extra flavor, these can be topped with pepper, smoked paprika, hot sauce, or balsamic vinegar if desired.
4. Place one cup spinach (or lettuce) into each of three food containers. Top each with 1/4 chopped yellow bell pepper, 1/4 cup shredded carrots, two sliced radishes, 1/4 cup cherry tomatoes, and 1/2 cup frozen, shelled edamame. Divide 12 oz. sliced deli turkey evenly between the containers. Serve with your favorite vinaigrette and an orange (or apple).
5. Use a spiralizer or follow these instructions to to make noodles out of two zucchinis: Using a vegetable peeler, cut each zucchini into lengthwise strips about 1/8 inch thick. Turn each zucchini slightly after cutting each strip to work evenly around the outside, stopping when you hit the seeds at the core. Discard cores. Cut slices lengthwise into 1/2-inch ribbons. Divide zucchini noodles evenly between two food containers. Top each with one fully cooked chicken sausage, 3/4 cup marinara sauce, and 10 olives. When it’s time to eat, heat for two to three minutes in a microwave. Serve with one yellow container filled with whole grain crackers.
6. Prepare tuna salad for pita sandwiches. In a medium bowl combine three cans of tuna, drained, one can of white beans that have been drained and rinsed, the rest of the chopped yellow bell pepper (about 1/4 pepper), three chopped green onions, and salt and pepper to taste. Drizzle with two Tbsp. olive olive and two Tbsp. balsamic vinegar, and stir to combine. Prepare three food containers each with 1 cup spinach (or lettuce). Divide tuna mixture evenly between the containers and place in refrigerator. When it’s time to eat, stuff the tuna and lettuce into two halves of a whole grain pita. It’s best to keep the pita separate from the tuna salad until it’s time to eat to prevent the bread from getting soggy.
7. Fill two food containers each with 1 1/2 cups of shredded lettuce. In a medium bowl, combine one cup canned black beans that have been drained and rinsed, one cup frozen corn, one cup halved cherry tomatoes, four tsp. olive oil, and as much cilantro as you want. Divide bean mixture evenly between the two containers. Chop two cooked chicken breasts (or rotisserie chicken breasts), divide evenly between the containers and place in the fridge. OPTION: Instead of eating this dish as a salad, omit the corn, and when it’s time to eat, wrap all ingredients in a whole grain tortilla.

 
THE GROCERY LIST:
Fruit

• 5 cups berries
• 3 cups strawberries
• 2 blueberries
• 3 oranges/apples

Vegetables

• 5 cups spinach
• 3 heads romaine
• 2 yellow bell peppers
• 1 bag shredded carrots
• 1 bunch radishes
• 2 containers of cherry tomatoes
• 2 cucumbers
• tomato
• 3 zucchini
• celery
• red bell pepper
• frozen corn
• arugula
• cilantro
• scallions
• 1 1/2 cups shelled edamame

Dry and Canned Goods

• peanut butter
• black beans
• 1 can white beans
• 1 1/2cups pasta sauce
• 20 olives
• 5 frozen waffles
• 60 almonds
• whole grain crackers (or bread, or chickpeas)
• whole grain pita bread

Protein

• 3 cans tuna in water, no salt added
• 30 oz. lowfat plain Greek yogurt
• 1 rotisserie chicken or 8 oz. cooked chicken breast
• 12 oz. deli turkey
• 2 chicken sausages
• 32 oz. cottage cheese

Pantry

• vinaigrette dressing
• olive oil
• balsamic vinegar

 
 

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Have you been struggling to stay on track with your weight loss journey? Would you benefit from an online private accountability and support group to keep you motivated to stay on track? Would you prefer to get a quick and effective workout in your own home and skip the crowded and intimidating gyms? Would you benefit from customized meal plans, recipes and 1:1 time with a free coach?

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CIZE Base Kit

• Dance Courses!
• 6 dance courses on 3 DVDs – You’ll get 6 calorie-scorching dance courses, each with new moves and new music. As the program progresses, the routines get more challenging. By the end of the program, you’ll be totally confident in your dance skills and sexy body
• Tools!
• Get Started Guide - This step-by-step guide tells you everything you need to know to get started on the right foot. You’ll even learn how to accurately track your body transformation and what to do to get your best results!
• Eat Up! Guide - Whether you choose to follow the delicious, simple to prepare recipes or prefer to eat your favorite foods in the right portions, you can finally eat the foods you want and still lose weight! It’s not about dieting, starvation, or deprivation. It’s about healthy eating portion control, and long-term success.
• Beginner Calendar - Use this calendar when you want to go at your own pace. After each workout, you can even rate your dance skills, “backup dancer,” “front and center,” or “ready for my music video” to track your progress!
• 3- Bonus Gifts!
• 8 Count Abs – Strong abs and core are at the heart of every great dancer—and sexy body! You’ll find this ab targeting sequence at the end of each disc. Work your abs on the floor, then end the 8 minutes Cizing It Up with an ab sequence choreographed to the song Headsprung, originally recorded by LL Cool J.
• Weekend Survival Guide – Don’t let the weekend ruin all your hard work from the week. We give you the tools to stay on track, even when you’re eating out! Learn the DO’s and DON’Ts of a night out on the town, so you can go out and have fun without sabotaging your results!
• Advanced Calendar – Follow this calendar if you’re in need of a bit more structure so you know which workouts to do on which days to keep progressing.
• 24/7 Online Support!
• Enjoy world-class support, invaluable fitness and nutrition tips, and even live chats with Shaun T!
• Plus, you will also receive me as your FREE coach to personally help you reach your goals!

CIZE Deluxe Kit
Deluxe Kit: $119.70

Includes:

6 Hot Dance Courses On 3 DVDs!
Master 6 exhilarating, calorie-scorching dance courses, each with fresh moves and music. We break down each routine, step-by-step, move-by-move, slowly building up to a full combination. By the end of the program, you'll be totally confident in your incredible dance skills and sexy body!

1. Crazy 8s: 35 minutes after pushing play, you'll master these hip dance moves. At the end you get to perform the routine to Hands In The Air, originally recorded by Timbaland.
2. You Got This: Pick up the pace for an intense sweat, with fresh moves and a whole new vibe. You'll put it all together to Treasure, originally recorded by Bruno Mars.
3. Full Out: You've made it to Level 2 so get ready to get winded and wowed in this over-the-top, all-out, sweaty dance routine set to Lose My Breath, originally recorded by Destiny's Child.
4. In the Pocket: Crank up the energy and the pace. Now you're ready for even more new dance moves created and inspired by professional dancers, all choreographed to Problem, originally recorded by Ariana Grande.
5. Go For It: Ready to challenge yourself and show off your moves front and center? Before you know it, you'll be performing to Pass That Dutch, originally recorded by Missy Elliott.
6. Livin In The 8s: CIZE can teach anyone to dance—any style—any pace—to any type of music. This final routine is a completely different dance experience, with an emotional finale to Chandelier, originally recorded by Sia. Get ready for your music video!

1. Get Started Guide: This step-by-step guide tells you everything you need to know to get started on the right foot and get your best results possible. You can even track your body transformation to see your progress and watch your dancer's body come to life.
2. Eat Up! Meal Plan: With the Eat Up! Meal Plan, losing weight is easy and delicious, and you're in control. We give you mouthwatering, easy-to-prepare recipes that will give you energy to learn out and dance your butt off. And, for those times you want to incorporate your favorite foods (yes, even chocolate!) we show you the portions to eat to stay on track! It's not about dieting, starvation, or deprivation. It's about healthy eating, simple portion control, and long-term success.
3. Beginner and Advanced Calendars: Use the beginner calendar when you want to go at your own pace. Or use the Advanced Calendar for a bit more structure, so you know which courses to do on which days to keep progressing. After each workout, you can even rate your dance skills, "backup dancer, "front and center," or "ready for my music video" to track your progress!
4. 8 COUNT ABS WORKOUT: Strong abs and core are key for every great dancer. Work your abs on the floor and then perform the ab sequence to Headsprung, originally recorded by LL Cool J.

24/7 Online Support!

Get extra support and motivation from weight-loss experts and other CIZE customers. Plus, you will also receive me as your FREE coach to personally help you reach your goals!

2 FREE Gifts!

1. Weekend Survival Guide: Don't let the weekend ruin all your hard work from the week. Learn the DO's and DON'Ts of a night out on the town, so you can go out and have fun without sabotaging your results!
2. 7-Day Cize Down: Follow this low-calorie, flexible, and delicious menu that takes all the guesswork out of eating right for optimal weight loss. You’ll get simple-to-prepare meals and snacks for 7 days, a shopping list, substitutions, and tips to help you CIZE down fast!

The Weight Loss Series Extras!

Two advanced dance courses help incinerate fat faster while you further develop your dance skills.

1. Get Into It: That's exactly what you'll do in this fast-paced dance course where you learn a routine that'll have your heart racing and your body incinerating calories. Dance your heart out and break a sweat to the song He Ain’t With Me Now, originally recorded by RichGirl.
2. Turn It On: Challenge yourself to yet another intense dance combo that you can perform to Wild, originally recorded by Jessie J. You'll be having so much fun, you'll forget that fat is practically melting off your body!

Accelerated Fat-Burning & Muscle-Toning Tools!

1. 1-LB. Weighted Wristbands: Wear these comfortable and stylin' weighted wristbands while you bust out the hottest dance routines. They'll help you tone your whole body by adding resistance to your movements. So you can burn even more calories in the same amount of time!
2. Deluxe Calendar: This calendar incorporates the faster-paced, sweatier routines along with the basic dance routines to help you lose the most weight possible in 30 days.
3. Lose It Guide: Get Shaun's best weight-loss tips to shed that extra fat ASAP!

Kit of 7 Portion Control Containers!

This CIZE Weight Loss Series also includes seven color-coded containers that take the guesswork out of eating healthy. Designed to work with your CIZE EAT UP! Meal Plan, the containers deliver the right portions of food every time. That way you'll have the energy and stamina to dance your heart out—and butt off!

  




CIZE Challenge Pack (Best Deal!)
Challenge Pack: $160

Includes:

• The CIZE DVD Package featuring 6 dance courses, Eat Up! Meal Plan, Get Started Guide, 7-Day Cize Down, Weekend Survival Guide, 2 Wall Calendars (Beginner and Advanced), 8 Count Abs bonus workout, and Hold Your Own Network Exclusive DVD.  (see above for descriptions) 
• Your first month supply of Shakeology—the superfood meal replacement shake that helps give you energy, reduce cravings, and accelerate your fitness results—delivered on Home Direct, our monthly autoship program. That's already 1/3 of your groceries for the whole month delivered straight to your door!
• A FREE 30-Day Trial Membership in the Team Beachbody Club, so you can start streaming your CIZE workouts, and more than $4,000 in other proven Beachbody workouts, plus find all the support you need to succeed in your challenge. After your 30-Day Trial Membership is up, you will be billed quarterly for Club Membership, which you may cancel at any time.   
• Plus Super Discount shipping (and SAVE OVER $12) every month if you choose to stay on Shakeology. 
• Kit of 7 Portion Control Containers to deliver the right portions of food every time. That way you'll have the energy and stamina to dance your heart out—and butt off!

If you choose not to take advantage of your FREE Trial Membership in the Team Beachbody Club, you may remove it from your Challenge Pack at checkout. This will not, however, change the price you pay today, and you will lose streaming access to CIZE and more than $4,000 in additional workouts.












Check out these fancy socks you get for FREE when you send in your results just for completing the program! Send in your Before & After Photos and claim your FREE pair of Cize It Up socks!

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