Hey Nisha! 🤍
Your Month 1 Coaching Plan
A note from your coach
Nisha, I see you. Three kids, a new city, and you still showed up for yourself. That already tells me everything I need to know about who you are.
Your biggest obstacle has been consistency: so that's exactly what we're building first. Not perfection. Not overnight results. Just showing up every single day, one meal at a time, one workout at a time.
Your kids are watching you. Let's show them what it looks like when their mom decides she's worth it. Because she is. 💜
: Tyteanna
Your Ground Rules
- Eat 3 meals + 2 snacks every day. Leftovers count. No more 1 meal days.
- Drink at least 6-8 glasses of water daily. If you drink soda, switch to diet or zero sugar. If you want flavor, zero sugar Vitamin Water or zero sugar drink packets are your best friend. Mostly water though.
- 3 workouts per week: Planet Fitness, ~30 min each
- Weekly FaceTime check-in every Sunday with your coach
- On hard days: remember your why. Your kids need YOU healthy.
- All meals are a base: season everything to YOUR taste. Like it spicy? Add hot sauce. Like it bold? Layer your seasonings. Make it yours.
- If you drink, keep it to 1-2 drinks and be mindful of the mixers. juice and sugary drinks add way more calories than the actual liquor. BaddieTip: Water + zero sugar drink packets in your purse as your mixer. Same vibe, way less damage.
Your Meal Plan
5 structured days + 2 flex days. Leftovers are encouraged: cook once, eat twice. ~1,800 calories daily.
Mon
Tue
Wed
Thu
Fri
Sat ✦
Sun ✦
Scrambled Eggs & Toast
3 eggs · 1 slice whole wheat toast · handful of spinach · cooking spray
Spray pan, scramble eggs with spinach until cooked through. Toast bread. Season with salt & pepper.
Banana + Peanut Butter + Cinnamon
1 banana · 1 tbsp peanut butter · dash of cinnamon
Slice banana, spread or dip in peanut butter, sprinkle cinnamon on top. Simple and actually good.
Ground Turkey Tacos
4 oz lean ground turkey · 2 low carb tortillas · shredded lettuce · salsa · ¼ avocado · taco seasoning (season to taste, add your favorites) · ⏱ 15 min prep
Brown turkey in pan with taco seasoning. add more spice if you like it hot. Warm tortillas. Build tacos with lettuce, salsa, avocado. Season to taste. Save leftovers for tomorrow's lunch.
Vanilla Greek Yogurt with Berries
1 cup non-fat vanilla Greek yogurt (Chobani Zero Sugar or Oikos Triple Zero) · ½ cup mixed berries
Top yogurt with berries. That's it.
Baked Lemon Chicken + Rice
5 oz chicken breast · ¾ cup brown rice · 1 cup broccoli · lemon · garlic · olive oil (season to taste, add your favorites) · ⏱ 25 min
Season chicken with lemon, garlic, salt & olive oil. Bake at 400°F for 22-25 min. Cook rice per package. Steam broccoli. Make extra chicken: use it tomorrow.
Daily Total~1,630 cal
Banana Protein Smoothie
1 frozen banana · 1 cup unsweetened vanilla almond milk · 1 scoop vanilla protein powder · 1 tbsp peanut butter · ⏱ 5 min
Blend all ingredients until smooth. Drink immediately.
Hard Boiled Eggs
2 eggs · salt & pepper
Boil eggs for 10-12 min. Peel and season. Prep a batch at the start of the week.
Leftover Chicken Rice Bowl
Leftover chicken from Monday · ¾ cup brown rice · mixed greens · olive oil & lemon drizzle
Reheat chicken and rice. Add fresh greens on top, drizzle with olive oil and lemon. Done in 5 minutes.
String Cheese + Grapes
2 string cheese sticks · 1 cup grapes · ⏱ 1 min
No cooking required.
Shrimp Pasta
5 oz shrimp · 2 oz whole wheat pasta · cherry tomatoes · garlic · olive oil · red pepper flakes · parmesan, light sprinkle (season to taste, add your favorites) · ⏱ 20 min
Cook pasta per package. Sauté garlic in olive oil, add shrimp, cook 2-3 min per side. Toss with pasta, tomatoes, red pepper flakes. Light on the parmesan.
Daily Total~1,590 cal
Oatmeal Bowl
½ cup rolled oats · 1 cup unsweetened vanilla almond milk · 1 banana (sliced) · 1 tbsp sliced almonds · cinnamon · drizzle of honey · ⏱ 10 min
Cook oats with unsweetened vanilla almond milk for 3-5 min. Top with banana, sliced almonds, cinnamon, honey.
Cantaloupe with Tajin
2 cups cantaloupe · Tajin seasoning to taste · ⏱ 3 min
Slice cantaloupe, sprinkle Tajin on top. Eat as much as you want. it's low enough in calories you won't blow your day.
Low Cal Pizza
1 low carb tortilla · 3 tbsp marinara sauce · 2 oz fat free Kraft shredded mozzarella · turkey pepperoni or veggies · ⏱ 12 min (air fryer or oven)
Spread sauce on tortilla. Add cheese and toppings. Bake at 400°F for 8-10 min until cheese melts. Make 2: eat one now, one later.
Mixed Nuts + Orange
1 oz mixed nuts · 1 orange · ⏱ 1 min
No prep needed.
Chicken & Sweet Potato
5 oz chicken breast · 1 medium sweet potato · 1 cup green beans · garlic powder · paprika · olive oil (season to taste, add your favorites) · ⏱ 30 min
Season chicken and sweet potato with paprika, garlic powder, and whatever seasonings you love. Spray with cooking spray or drizzle light olive oil. Roast both at 400°F for 25 min. Steam green beans and season to taste. Make extra chicken for Thursday.
Daily Total~1,600 cal
Avocado Toast + Eggs
2 slices whole wheat bread · ½ avocado · 2 eggs (fried or poached) · red pepper flakes · salt · ⏱ 10 min
Toast bread. Mash avocado on toast. Cook eggs your way. Top with red pepper flakes and salt.
Protein Shake
1 scoop vanilla protein powder · 1 cup unsweetened vanilla almond milk · ½ cup frozen mixed berries (blueberries, strawberries, raspberries) · ⏱ 5 min
Blend all together until smooth. Quick, easy, high protein. Add ice if you want it thicker.
Leftover Chicken Taco Bowl
Leftover chicken from Wednesday · ½ cup black beans · salsa · shredded lettuce · lime · ⏱ 5 min
Reheat chicken, chop it up. Layer with beans, lettuce, salsa, squeeze of lime. No tortilla needed: it's a bowl.
Vanilla Greek Yogurt with Berries
1 cup non-fat vanilla Greek yogurt (Chobani Zero Sugar or Oikos Triple Zero) · handful of mixed berries
Top with berries. Done.
Shrimp Stir Fry
5 oz shrimp · 1 cup mixed veggies (bell pepper, broccoli, snap peas) · ¾ cup brown rice · low-sodium soy sauce · garlic · sesame oil (season to taste, add your favorites) · ⏱ 20 min
Cook rice. Sauté garlic in sesame oil, add veggies, cook 3-4 min. Add shrimp, cook 2-3 min per side. Add soy sauce and any extra seasonings you like. Serve over rice. Season to taste.
Daily Total~1,560 cal
Veggie Egg Muffins
4 eggs · ½ cup diced bell pepper & onion · ¼ cup shredded cheese · salt & pepper · cooking spray
Whisk eggs, mix in veggies and cheese. Pour into sprayed muffin tin. Bake at 375°F for 18-20 min. Makes 6: eat 3 now, save 3 for tomorrow.
Banana + Peanut Butter + Cinnamon
1 banana · 1 tbsp peanut butter · dash of cinnamon
Slice banana, dip in peanut butter, sprinkle cinnamon. Simple.
Shrimp Tacos
5 oz shrimp · 2 low carb tortillas · cabbage slaw · avocado · lime · Greek yogurt as crema · hot sauce (season to taste, add your favorites) · ⏱ 15 min
Season and sauté shrimp 2-3 min per side. Warm tortillas. Build tacos with cabbage, avocado, Greek yogurt as crema, hot sauce, lime.
Leftover Egg Muffins
3 leftover egg muffins from breakfast
Reheat in microwave 45 seconds.
Turkey Bolognese Pasta
4 oz lean ground turkey · 2 oz whole wheat pasta · ½ cup marinara · garlic · Italian seasoning · light parmesan · ⏱ 20 min
Cook pasta. Brown turkey with garlic and Italian seasoning. Add marinara, simmer 5 min. Toss with pasta. Light parmesan on top. This is your Friday treat meal: enjoy it.
Daily Total~1,590 cal
Leftover Egg Muffins + Fruit
3 leftover egg muffins from Friday · 1 banana
Reheat egg muffins in microwave 45 seconds. Eat with banana. Done.
Banana + Peanut Butter + Cinnamon
1 banana · 1 tbsp peanut butter · dash of cinnamon
Slice banana, dip in peanut butter, sprinkle cinnamon.
Leftover Shrimp Tacos or Turkey Taco Bowl
Leftovers from the week · low carb tortillas or bowl style · salsa · avocado · lime
Use whatever protein you have left from the week. Reheat and build your bowl or tacos. Season to taste.
Vanilla Greek Yogurt with Berries
1 cup non-fat vanilla Greek yogurt (Chobani Zero Sugar or Oikos Triple Zero) · ½ cup mixed berries
Top yogurt with berries.
Baked Salmon + Veggies
5 oz salmon · 1 cup asparagus or green beans · ½ cup brown rice · zero cal cooking spray (season to taste, add your favorites) · ⏱ 20 min
Spray baking dish, season salmon your way. Bake at 400°F for 15-18 min. Roast veggies same pan. Cook rice. Simple Saturday dinner.
Daily Total~1,560 cal
Sunday: Your Flex Day 🤍
Pick your favorites from the week. You earned this.
How Sunday Works
- Pick your 3 favorite meals from the week and eat those today
- Add a snack of your choice. something you actually want
- Still stay around 1,800 calories. flex doesn't mean free for all
- FaceTime check-in with your coach today
- Meal prep for the week: boil eggs, cook a batch of rice, prep chicken
- Drink extra water today to reset
- Think about your wins this week
- Show up Monday strong. Your kids are watching.
Your Workout Plan
Week 1 goal: build the habit of showing up. That's it. You don't have to go hard right now. you just have to go.
Here's your weekly structure: 3 days a week at Planet Fitness for your structured workout. 3 days your goal is 8,000 to 10,000 steps. Walk, move, do something. On rainy days Planet Fitness has treadmills. use those to get your steps in. And Sunday is your true rest day. check in with your coach, meal prep for the week, and recharge.
Consistency beats intensity every single time. especially in week one. Core work is gentle and intentional throughout. 3 c-sections means we build smart, not fast.
Every Day Starts The Same
- 10 minutes on the treadmill first. Incline 8, speed 3.0-3.5 mph. This is your warm up.
- Then 4 exercises. 3 sets of 10 reps each.
- Then 1 core exercise. 3 sets.
- Rest 30-45 seconds between sets.
- Try to remember or keep note of the weight you used each session — even a note in your phone works. It helps you track progress.
Day 1: Lower Body + Core
- Treadmill 10 min: incline 8, speed 3.0-3.5 mph
- 4 exercises. 3 sets of 10 reps each.
- Start at a weight that feels comfortable. Keep note of what you used.
W
Treadmill Warm Up
10 minutes · Incline 8 · Speed 3.0-3.5 mph
No holding the rails. Walk tall, shoulders back. This gets your body ready to work.
1
Leg Press
3 sets · 10 reps · Machine · Start light
Feet shoulder-width apart on the platform. Lower until knees are at 90°. Press through your heels. Don't lock your knees at the top. Pick a weight that feels challenging but not painful.
▶ Watch how to do this
2
Seated Leg Curl
3 sets · 10 reps · Machine · Start light
Adjust the machine so the pad sits just above your ankles. Curl your legs under slowly. Squeeze at the bottom. Control the return — don't let it snap back. This works your hamstrings.
▶ Watch how to do this
3
Seated Leg Extension
3 sets · 10 reps · Machine · Start light
Sit with the pad just above your ankles. Extend your legs until straight, squeeze your quads at the top. Lower slowly. This works the front of your thighs. Start with a very light weight — this machine is more intense than it looks.
▶ Watch how to do this
4
Goblet Squat
3 sets · 10 reps · Light Dumbbell
Hold one light dumbbell at your chest with both hands. Feet shoulder-width apart. Squat down until thighs are parallel to the floor. Drive through your heels to stand. Keep your chest up the whole time. Pick a weight that lets you do all 10 reps with good form.
▶ Watch how to do this
C
Dead Bug March (Core)
3 sets · 30 seconds each set · Bodyweight
Lie on your back. Hold light dumbbells straight up toward the ceiling, arms extended. Slowly lower one leg toward the floor while keeping your lower back pressed into the ground. Bring it back up. Alternate sides. Keep going for 30 seconds, rest, repeat. This is your core work — safe and effective for C-section recovery.
▶ Watch how to do this
Day 2: Upper Body + Core
- Treadmill 10 min: incline 8, speed 3.0-3.5 mph
- 4 exercises. 3 sets of 10 reps each.
- Start at a weight that feels comfortable. Keep note of what you used.
W
Treadmill Warm Up
10 minutes · Incline 8 · Speed 3.0-3.5 mph
No holding the rails. Walk tall, shoulders back. This gets your body ready to work.
1
Lat Pulldown
3 sets · 10 reps · Cable Machine · Start light
Grip the bar wide, lean back slightly, pull the bar down to your upper chest. Squeeze your shoulder blades together at the bottom. Slowly return. This builds your back and makes your waist look smaller. Start light — form matters more than weight.
▶ Watch how to do this
2
Seated Cable Row
3 sets · 10 reps · Cable Machine · Start light
Sit tall, pull the handles toward your belly button, squeeze your shoulder blades together. Slowly return. No hunching. This works your mid-back. Pick a weight where you can feel it without losing your posture.
▶ Watch how to do this
3
Dumbbell Bicep Curl
3 sets · 10 reps · Light Dumbbells
Stand tall, curl dumbbells up toward your shoulders. Keep elbows pinned to your sides. Lower slowly — the lowering builds the muscle. Don't swing. Pick a weight where the last 2 reps feel challenging but you can still control it.
▶ Watch how to do this
4
Tricep Overhead Extension
3 sets · 10 reps · Light Dumbbell
Hold one dumbbell with both hands overhead. Lower it behind your head by bending your elbows. Press back up. Keep your elbows close to your head — don't let them flare out. Start really light on this one. You'll feel it in the back of your arms.
▶ Watch how to do this
C
Bird Dog (Core)
3 sets · 30 seconds each set · Bodyweight
On hands and knees, extend your opposite arm and leg at the same time. Hold 2 seconds. Keep your hips level — don't rotate. Bring back and switch sides. Keep going for 30 seconds, rest, repeat. Slow and controlled. This builds deep core stability and is safe for C-section recovery.
▶ Watch how to do this
Day 3: Full Body + Core
- Treadmill 10 min: incline 8, speed 3.0-3.5 mph
- 4 exercises. 3 sets of 10 reps each.
- Start at a weight that feels comfortable. Keep note of what you used.
W
Treadmill Warm Up
10 minutes · Incline 8 · Speed 3.0-3.5 mph
No holding the rails. Walk tall, shoulders back. This gets your body ready to work.
1
Leg Press
3 sets · 10 reps · Machine · Start light
Same as Day 1. Feet shoulder-width apart, lower until knees hit 90°, press through heels.
▶ Watch how to do this
2
Dumbbell Chest Press
3 sets · 10 reps · Flat Bench · Light Dumbbells
Lie on the bench, dumbbells at chest level, press up and slightly in. Control the weight back down. Don't arch your lower back. Pick a weight that feels manageable — this is not the day to go heavy.
▶ Watch how to do this
3
Lat Pulldown
3 sets · 10 reps · Cable Machine · Start light
Same as Day 2. Wide grip, pull to upper chest, squeeze shoulder blades.
▶ Watch how to do this
4
Goblet Squat
3 sets · 10 reps · Light Dumbbell
Same as Day 1. Hold one dumbbell at your chest, feet shoulder-width apart, squat until thighs are parallel. Drive through heels.
▶ Watch how to do this
C
Glute Bridge (Core)
3 sets · 30 seconds each set · Bodyweight
Lie on your back, knees bent, feet flat on the floor. Drive your hips up by squeezing your glutes. Hold 2 seconds at the top. Lower slowly. Keep your core tight the whole time. Keep going for 30 seconds, rest, repeat. Great for your glutes and deep core. Safe for C-section recovery.
▶ Watch how to do this
Active Recovery + Rest 🤍
On your 3 non-gym days your goal is 8,000 to 10,000 steps. Take the kids on a walk, park further away, take the stairs. Movement doesn't have to be a workout to count.
Sunday is your one true rest day. No steps goal. No tracking. Just rest, your check-in with your coach, and meal prep for the week ahead. You earned it.
Active recovery days are NOT an excuse to skip meals or fall off nutrition. Eat your meals. Drink your water. Hit those steps.
Weekly Check-in
Your Check-in is Every Sunday 🤍
FaceTime with Tyteanna · Weekly progress review · Plan adjustments
What to bring to your check-in
- Your current weight (weigh yourself Sunday morning. First week, don't expect to see a major change on the scale. That's completely normal. Your body is adjusting.)
- How your meals went this week: honest
- How the workouts felt
- Energy levels: better, same, or worse?
- Any questions or struggles
- Wins from the week
How to track your progress
Take a photo every Sunday morning in the same outfit, same lighting. You have the option to share it with your coach during your check-in, or just keep them for yourself. In 4 weeks you'll see the difference even when the scale moves slowly. Progress photos don't lie.
What to expect Month 1
- Weeks 1-2: Your body is adjusting. You might feel hungrier: that's normal.
- Week 2-3: Energy starts improving. Clothes may feel slightly different.
- Week 3-4: The scale should start moving. Consistency is paying off.
- End of Month 1: Expect 4-6 lbs down and noticeably more energy.
Your coach contact
Text anytime. If you're struggling, reach out: don't suffer in silence and fall off. One bad day doesn't ruin the plan. Quitting does.
disciplinemademedangerous
Weekly Grocery List
Everything you need for the week. Shop once, eat all week. Items marked with a star keep well and can carry over to the next week.
Before You Shop
- Check what you already have before buying everything
- It's okay to buy more than enough protein and freeze what you won't use in 3 days
- Frozen veggies are just as good as fresh and way cheaper
- Meal prep Sunday: cook a big batch of rice and chicken
Proteins
☐ Chicken breast (2 lbs)
☐ Lean ground turkey (1 lb)
☐ Shrimp, peeled and deveined (1 lb, frozen ok)
☐ Eggs (1 dozen)
☐ Greek yogurt, vanilla (large tub)
☐ Cottage cheese (small tub)
☐ String cheese (pack)
☐ Protein powder, vanilla (1 scoop per smoothie)
☐ Blueberries, strawberries, raspberries (fresh or frozen. frozen works great for shakes)
Carbs and Grains
☐ Brown rice (1 bag) ⭐
☐ Whole wheat bread (1 loaf)
☐ Whole wheat pasta (1 box) ⭐
☐ Low carb tortillas (1 pack)
☐ Low carb tortillas for pizza (same pack works)
☐ Rolled oats (1 container) ⭐
☐ Black beans, canned (1 can) ⭐
☐ Sweet potatoes (2-3 medium)
Fruits and Veggies
☐ Bananas (1 bunch)
☐ Apples (4-5)
☐ Grapes (1 bag)
☐ Mixed berries, frozen ok (1 bag)
☐ Pineapple chunks, canned or fresh
☐ Avocados (3-4, buy a mix of ripe and unripe)
☐ Broccoli (1 bag, fresh or frozen)
☐ Green beans (1 bag, fresh or frozen)
☐ Mixed veggies for stir fry (1 bag frozen)
☐ Bell peppers (2-3, any color)
☐ Cherry tomatoes (1 pint)
☐ Spinach or mixed greens (1 bag)
☐ Cabbage (small head, for slaw)
☐ Garlic (1 head) ⭐
Extras and Pantry
☐ Unsweetened vanilla almond milk (1 carton) ⭐
☐ Peanut butter (1 jar) ⭐
☐ Almond butter (1 jar) ⭐
☐ Olive oil ⭐
☐ Marinara sauce (1 jar)
☐ Low-sodium soy sauce ⭐
☐ Salsa (1 jar) ⭐
☐ Chia seeds ⭐
☐ Honey ⭐
☐ Limes (4-5)
☐ Lemons (2-3)
☐ Shredded mozzarella (small bag)
☐ Parmesan (small container) ⭐
☐ Taco seasoning ⭐
☐ Italian seasoning ⭐
☐ Paprika, garlic powder, cumin ⭐
☐ Red pepper flakes ⭐
☐ Sesame oil (small bottle) ⭐
☐ Zero cal cooking spray (avocado or olive oil spray) ⭐
Estimated Weekly Budget
- First week: $200-230 (stocking pantry staples + fresh items)
- Ongoing weeks: $120-140 (mostly fresh items, pantry ⭐ items last)
- Items marked with ⭐ last multiple weeks
- It's okay to buy more than enough protein and freeze what you won't use in 3 days
Guilt Free Snacks. Because You're One Too 🔥
When you need something between meals, reach for these. All low cal, all actually good. No sad diet food here.
♡ Pickles. eat as many as you want, zero calories
♡ Cantaloupe or honeydew with Tajin. sweet, refreshing, low cal
♡ Zero sugar Vitamin Water. when you want flavor without the calories
♡ Sparkling water. trick your brain into thinking it's a treat
♡ Hard boiled eggs (2 eggs = 140 cal, high protein)
♡ String cheese (1 stick = 80 cal)
♡ Deli turkey slices rolled up (3-4 slices = 60 cal)
♡ Beef or turkey jerky (1 oz = 70-80 cal, high protein)
♡ Frozen grapes (1 cup = 100 cal, tastes like candy)
♡ Watermelon (2 cups = 90 cal, super filling)
♡ Rice cake with peanut butter (1 rice cake + 1 tsp = 100 cal)
♡ Edamame lightly salted (½ cup = 90 cal, high protein)
♡ Vanilla Greek yogurt with berries (already on your plan)
♡ Banana with peanut butter and cinnamon (already on your plan)
♡ Frozen banana (peel, freeze, eat like ice cream. 100 cal)
♡ Dark chocolate square, 1-2 pieces (70% or higher = 70 cal)
♡ Apple with cinnamon (microwave 2 min for a warm treat. 95 cal)
♡ Skinny Pop, Boom Chicka Pop, or Pirate Booty. great flavors, lower cal than regular chips
♡ Individual peanut butter packets
♡ String cheese (easy to throw in a bag)
♡ Turkey jerky packet
♡ Zero sugar drink packets (your mixer and your hydration hack)
♡ Protein bars: be mindful. many are high in calories. Check the label before you grab one.
Snack Rules
- Snacks are planned. 2 per day, already in your meal plan
- If you need an extra snack, go for zero or low cal options first
- Snacking is NOT the enemy. Mindless eating is.
- If you're craving something sweet, eat something from the sweet list. don't white knuckle it and then eat a whole bag of something
- Pickles are always the answer when you just need to chew on something