How to use the Morning Meltdown Meal Plan to Achieve Your Best Results

Chicken salad cherries grapefruit - Morning Meltdown meal plan

What would it feel like to stick with a goal for 100 days?

When I taught first and second grade, the “100 Days of School” project was a huge deal. We would count collections of 100 things, make necklaces out of 100 fruit loops, calculate the cost of 100 of our favorite toys, estimate and measure the weight of 100 cotton balls, and write stories about our favorite memories from the first 100 days. Little did I know then, that I’d be embarking on a new 100 day fitness journey so many years later, in my 50s! Yup! I’m committing to my 100 workout challenge in a few days, and it’s gotten me almost as excited as my students used to be! I’m all prepped and ready with my workouts, my Morning Meltdown meal plan, and sending out invites to my group of boot campers who’ll be ready to commit with me in the SFS Fit Club!

I have a hunch that at the end of these 100 workouts, it’s gonna feel like an epic celebration WAAAY bigger than the first 100 days of school. ;)

What is the 100 workout challenge?

If you haven’t heard about this new program, you can read my complete run down on Morning Meltdown 100 here, but in a nutshell, it’s a workout, nutrition, and accountability program for all fitness levels, that promises to change you from the inside out (and the outside in, too!). Those who join me in my MM100 virtual boot camp get additional support from me and the others in the group (it’s the “secret sauce” that will keep us from quitting on each other – and on ourselves).

I commit to 100 with Jericho from the Morning Meltdown meal plan

In this post I’ll share about the Morning Meltdown meal plan and how I believe it will be the “it” factor when it comes to seeing your best results. I’ll also share about:

  • What components make up a successful fitness journey (no matter what program you’re doing), and how even most committed among us won’t see sustainable progress without all of them working in tandem.
  • What to expect from the program.
  • A summary of the Morning Meltdown meal plan.
  • A couple of other meal plan options you can incorporate into your MM100 program.
  • What superfoods and supplements I recommend.
  • Quick and easy meal prep & planning tips.

But first, a word about reaching goals, slipping backward, and getting back up…

You’d probably agree that with 100 workouts under our belt, anyone will be successful at reaching their fitness goals, right? Unfortunately, that’s not necessarily true.

And in the interest of saving you a ton of work and time, keep reading…

You know those people who post those memes saying “Abs are made in the kitchen”? They’re right. Without a solid meal plan, no matter how many hours of workouts you put in, if you cheat on the food, you really are cheating your own progress.

In fact, without each component of a fitness lifestyle (nutrition being one of them) you’ll run the risk of not getting results as good as you otherwise could have. Or worse yet, reverting backwards and having to start all over (been there done that)!

I, for one, do NOT want to have to start over after 100 workouts!

If you’re going to commit to 100 days of workouts you might as well get the complete benefit. I’ll share with you a quick story to help you realize how important following the Morning Meltdown meal plan (or at least something similar) will be , and how to get the most bang for your buck (i.e. the amount of time and sweat equity spent).

When you reach into the closet and everything fits!

Last spring, leading up to my daughter’s graduation from pharmacy school, I completed an 80 day workout and nutrition program and was ecstatic to have a nearly 20 pound weight loss. I felt amazing and gained a ton of self confidence. I remember vividly the feeling of trying on clothes for my trip and everything fit! After menopause that is a pretty BIG deal, right ladies?

Well, after that trip, life happened (yes, I know that’s a handy excuse). My mother-in-law was hospitalized and then placed into a care home, lots of stress was happening at work, I was helping my son transfer colleges, and I honestly just slacked on taking care of myself (seriously, why is that so easy to do?).

Anyway, for me, usually my nutrition is the first to go, and this time was no exception. I spent several weeks convincing myself that I “deserved it” as I repeatedly stopped at the drive thru on one-too-many occassions.

The good thing was, I never quit on my workouts. Ironically, that was the easiest part to keep up with (one of the best things about being a coach is the fact that by supporting others on their fitness journey it makes me stay accountable to myself).

But at the same time, that’s what had me rationalizing my way through the fast food dinners and unhealthy snacks I was consuming.

So yeah, I kept up with the workouts. The only thing that changed was my meal plan (or lack of one).

And that was enough.

Ingredients of a successful fitness journey: Why playing chutes and ladders with your health is no bueno!

If you think of the ingredients of a successful fitness journey like a three-legged stool, each leg – the fitness, the nutrition, and the support – must be present, or we’ll fall over.

Chutes & Ladders

When I stayed on track with all three, my stool’s “legs” were solid, and I was truly living a healthy lifestyle. When I strayed from my nutrition I veered off-course. I lost all the momentum I had gained, and in a few short months, I was right back at square one. Just like in Chutes & Ladders.

If you’re not old enough to remember that classic game, it was the one where just when you thought you had climbed all the way up to the top and were seconds away from the finish line, you landed on a square that made you slide ALL the way back to the bottom again.

I want you to learn from me. You don’t have to go sliding back to square one!

How to fix your stool so you can keep climbing the ladder (hint: jump in the bootcamp and make sure you use the Morning Meltdown Meal Plan)

So when I saw a picture of myself a few months after my daughter’s trip, I had to do a double take. I also did an honest gut check. I knew it was time to actually get back on track and get the stool upright again.

Maybe it was God’s timing, but that’s just around the time when the buzz about this new MM100 program began. I made the decision (and I made it non-negotiable) to get back to maintaining my balance using ALL THREE of the legs of my stool.

Anyone who has tried to lose weight knows the journey doesn’t always follow a straight line. But I’m so thankful to be plugged into a system where I can get back on track, and recover from some less than healthy choices, by using those three components of fitness, nutrition, and support.

The morning meltdown has all three components and I can’t wait to turn this slump around and see success!

Morning Meltdown meal plan options

OK, so enough about me. You came here to learn about the Morning Meltdown meal plan!

Well, I think the BEST part of the Morning Meltdown meal plan is that it’s flexible, which is awesome news for most people because there is never a “one size fits all” prescription to eating for every person. You can (and should!) use a way of eating that fits the best for your lifestyle and your body. Whichever variation of the Morning Meltdown meal plan you choose, it’s should work for you. Once you purchase MM100 you’ll see the very simple plans offered, all based around almost 80 pages of recipes provided to you in a separate nutrition guide. You’ll focus on eating lots of whole foods full of fruit, veggies, quality proteins, whole grains, nuts & seeds, and healthy fats.

The primary MM100 meal plan

You won’t count calories or use any containers for the main Morning Meltdown 100 meal plan. You can get started in basically 3 steps:

  1. Decide if your goal is to lose or maintain weight.
  2. Pick your plan from the chart in the guidebook.
  3. The plan will tell you what meals/snacks are recommended for a day.

All that’s left after that is to choose some breakfast, lunch, dinner, and snack recipes, and plot them out on your weekly calendar according to what the chart outlines for you (3-5 meals per day, depending on your plan).

There are more recipes coming out all the time in the online workout portal, so you’ll have plenty of variety to choose from. Also, you can mix and match recipes from the Ultimate Portion Fix and 2B Mindset nutrition programs, as they were both designed to integrate well with MM100.

The Morning Meltdown 100 meal plan for Ultimate Portion Fix users

Portion Fix meal prep containers for Morning Meltdown meal plan

Every recipe in the Morning Meltdown meal plan includes the Ultimate Portion Fix colored container equivalents, so UPF users can definitely continue their meals and add MM100 to the fitness side of things.

If you haven’t yet heard of the Ultimate Portion Fix program, it’s a 30-day online video course with Autumn Calabrese, the creator of The 21 Day Fix and 21 Day Fix Extreme. She teaches you how to eat and how to feed your family healthy meals for proper weight loss, maintenance, and performance.

You can learn more about the Ultimate Portion Fix here.

The Morning Meltdown 100 meal plan for 2B Mindset users

If you’re doing the 2B Mindset program and want to continue on that, it’s recommended you stick with it. If you are, there is a “2B Mindset Plate It” description at the bottom of every recipe to make combining it with MM100 easy. You probably won’t have to modify it too much, but if you do, there is a resource PDF in your on demand portal you can refer to.

Check out the 2B Mindset program at this link: 2B Mindset

Superfoods and supplements

There are some supplements mentioned in the Morning Meltdown meal plan nutrition guide. I haven’t used all of them, but I can recommend a couple that I do use and love!

You might be asking, “Why do they recommend supplementing this meal plan?” The short answer is, try as we might to eat 100% clean all the time, it can be difficult to work in all the servings of fruits, vegetables, and proteins we’re supposed to every day.

For me I want to make sure I’m getting all the nutrients in my day that I should, so I drink a superfood shake every morning. It’s a powerful supplement and a vital part of that nutrition component of the three-legged stool.

I’ve been taking it for nine years and rarely miss a day, because it helps me perform my workouts with enough stamina, AND I’ve noticed I have far fewer cravings than I used to. I also suffered from debilitating migraines in that past, that are basically non-existent now. Plus, my insides love my shake for its premium unprocessed proteins, vitamins, minerals, fiber, adaptogens, phytonutrients, fiber, and probiotics. Being super easy, quick, and delish is a bonus!

For the Morning Meltdown 100, I take my superfood shake either right after my early morning workout as my breakfast, as part of my lunch, or as a snack, depending on how I plan things out for a particular week.

Other supplements I use with the Morning Meltdown 100 meal plan:

I also drink a pre-workout that is 100% clean, about 30 minutes before my workout. It’s made with all natural ingredients, unlike many of the pre-workouts you find on the store shelves with artificial ingredients, sugar, and tons of caffeine. “Energize” does have some caffeine, but it has just enough to get you ready for your workout but not make you jittery or give you an after taste (it kind of tastes like lemonade). There is a fruit punch flavor, too, but the lemon is my fave!

Energize also helps with focus, endurance, reaction time, so it can really help you give 100% to your workout.

I also just started adding a collagen supplement to my shake. Collagen is known to help strengthen nails and reduce wrinkles (yes, please!). It literally JUST came out (summer of 2019, if you’re reading this in the future), so after my first 30 days of supplementing using the collagen boost, I’ll post a blog about any effects I get!

If you’re interested to learn more about either supplement, click here for Shakeology, the Collagen Boost. or the Energize pre-workout.

Making meal prepping quick and easy

Since you only have one life, and one body to live it in, hopefully you’ll still make as much of an effort to eat healthy whether the kids are still living at home or already out of the house. When it comes to meals, I really believe that failing to plan is planning to fail, and for that reason, you can find me on most Sunday afternoons spending a couple of hours in the kitchen.

You might be thinking that’s just too much time. Truth is, I don’t like cooking much, and spending hours in the kitchen on my day off didn’t appeal to me AT ALL (at first)! That said, it saves me a huge amount of time on the weekdays, because it’s just grab-and go for the most part.

On the weeks I DON’T meal prep, I can almost guarantee I’ll be tempted to go through the drive-thru window.

Some people have told me that meal prepping looks overwhelming, but meal prepping doesn’t have to be a chore. It doesn’t even have to take that long, either. A while back I posted an article called Managing Meal Planning Without Going Insane, with tips for helping you successfully avoid the “what’s for dinner” question your family constantly throws at you. Here are some of those tips, along with a few more you can use to help you be successful with your Morning Meltdown meal plan:

Meal prep tips

  1. Stock the basics in your fridge/freezer/pantry (proteins, veggies, fruits, spices, eggs, etc.) so you’ll always be able to throw something together in a pinch
  2. Write out a plan (start by the day, then gradually do 1-2 weeks at a time, until you’re planning a month out)
  3. Plot your plan on a calendar (keep in mind specific events you have or busier nights of the week and simplify your meals on those nights)
  4. Create a strategic shopping list sorted by section in your grocery store, so you can avoid being tempted by all the processed food
  5. Cook in batches (e.g. you can have your proteins going in the oven, and use the stove top for a few days of veggies, a stir fry, & a soup; chop ingredients for recipes you might be using, as well as salads and dressings)
  6. Keep snacks simple to make it quick and easy to grab and go
  7. Invest in the Portion Fix container system to control portions properly
  8. Use quality bento box style food storage containers and fill up to leave in your fridge (helps you grab and go each morning before heading out the door)
  9. Be consistent and allow yourself at least 1.5-2 hours per week to meal plan (with practice, you’ll get there)
  10. Save your meal plan, to use with future programs!

So just to recap…

The Morning Meltdown 100 is a comprehensive program that will help you maximize your fitness journey with the 3 “legs of the stool” you need: fitness, nutrition, and support. The meal plan is super flexible and has a ton of options for nutritious recipes. You will have to put some time in to plan out your meals, but that will help you really make the most of the time spent with the workouts. Following some meal prepping tips will make your journey (and your time spent in the kitchen) easier.

And just for fun, in honor of MM100… here are 10 random facts about “100”

  1. A ladybug can eat 100 aphids every two days.
  2. Squirrels can fall 100 feet without hurting themselves.
  3. Winnie the Pooh lives in the Hundred Acre Woods.
  4. The air from a sneeze has been clocked at more than 100 miles per hour.
  5. 100 mile per hour winds = a Category 2 hurricane.
  6. Water boils at 100 degrees celsius.
  7. The sum of the first 9 prime numbers is 100.
  8. There are 14.3 weeks in 100 days.
  9. There are 144,000 minutes in 100 days (and I’m sure you can find 30 each day to workout!) :)
  10. And of course, there are 100 workouts in MM100!

Here’s to your journey!

xo, Laurie

morning workout meal plan

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Laurie Yogi
Your online wellness strategist, just trying to embrace 50(ish) & helping you do the same.