Tomorrow starts week 1 of my Shift Shop Launch Group! I am so excited to officially mentor my challengers/customers through the next 3 weeks of their Shift Shop journey.  This program has made such an impact on both Matt and I and we know that it is going to do wonders for our customers too!  The Shift Shop is a 3 week rapid results program that is designed to seriously burn fat and build lean muscle.  Matt and I have had the opportunity to work closely with Creator Chris Downing while doing this program. I know many of my customers are looking for the week 1 meal plan and would like a sample to follow.  The Shift Shop meal plan is very simple to follow.  Each week the Shift Shop meal plan will change to help you reduce starchy carbs and increase protein and good fats to achieve the best results possible.  So here is my week 1 meal plan for plan A.  When you get the program, make sure that you do not ignore the nutrition plan!  80% of your results come from the foods that you eat.  So make sure this is a big part of what you do in preparation for your start date.


Chris Downing, Shift Shop, Meal Plan A, Week 1 Workouts, Speed 25, Strength 25


The first week of Shift Shop consists of 25 minute workouts 6 days a week with an optional recovery workout on Sunday.

-Speed 25

-Strength 25

-Shift Core



Shift Shop Workout Calendar, Week 1 Meal plan, Meal Plan A Shift Shop, Melanie Mitro


There is 1 formation for the markers this week and you only use 2 markers.  There is a modifier in each exercise and Chris Downing breaks down the moves for you in each workout.  You need a set of light and medium weights.  Personally I used 10 lbs – 15 lbs for upper body and 20 lbs for my lower body.  You can adjust according to your current strength and ability level.

Week 1 Shift Shop Meal Plan

The first week of the Shift Shop meal plan is all about getting rid of the foods that are holding you back.  Taking out the processed foods and replacing them with clean sources of protein, fruits, veggies, good fats, ect…. The first week you are encouraged to use Energize before your workout and Recovery after your workout to help maximize your results.  You can even kick off your own Shift Shop transformation with the 3 day refresh or you can end the 3 weeks with the 3 day refresh!

I personally found the first week to be the easiest.  It is most similar to the Fix Nutrition Plan.  If you have not been eating very clean you most likely will have some withdrawal symptoms such as headaches, brain fog, fatigue, and soreness.  These symptoms will go away by the 3rd to 5th day of the week as your body adjusts to the healthier lifestyle.  Refrain from giving in to the temptations as you start the first few days.  Remember that these symptoms are temporary and by the end of the week you will have mental clarity and be able to rock your workouts and nutrition!  Short term sacrifice for long term success!

Here is my sample Shift Shop meal plan for the week.  I follow plan A and we have found that we really like to mix shredded chicken that we make in our instapot with refried beans and sautéed veggies and make ourselves a healthier Mexican bowl.  You can feel free to use this and tweak it to fit your needs.

Shift Shop Meal Plan, Meal Plan A, Melanie Mitro, Clean Eating, Committed To Getting Fit

It is time to make the mental SHIFT…. FOOD IS FUEL for the next 3 weeks!  Breaking the cycle of food as comfort or celebration is going to be key!  If you struggle with mindset and committing to a program please check this video out!  It’s time to not just change your body physically but change your mindset.  The Shift Shop meal plan is going to be a game changer for you if you embrace it!

Shift Shop Tips, Melanie Mitro, Shift Shop Meal Plan, Plan A


If you need support and accountability and would like to be a part of my Shift Shop Challenge Group please complete the application below and I will get you connected to my next challenge group!  In the challenge group I will provide you with weekly sample Shift Shop meal plans, Monday mindset and motivation, daily support and accountability to help you start and finish the program so that you get the results that you want.