Free, Downloadable Shift Shop Recipes

From the Beachbody On Demand Blog

81 Shift Shop Approved Recipes

Welcome to the SHIFT SHOP! This program from Super Trainer Chris Downing will help you get leaner, stronger, and fitter in just three weeks and the nutrition plan is an important part of you achieving the best results!

The recipes below — and in the free downloadable SHIFT SHOP Recipe booklet here — are meant to complement the Simple Shift Nutrition Guide, so make sure to read that before getting started.

Then, take a look here for additional SHIFT SHOP-approved recipes – divided by week – that will make it easy for you to reach your goals.

Doing multiple rounds of the SHIFT SHOP? Double or triple recipes and freeze them so you’ll be all prepped for upcoming weeks.

Start doing the SHIFT SHOP today on Beachbody On Demand.

Download the FREE booklet of approved SHIFT SHOP recipes here
SHIFT SHOP Recipe Booklet

SHIFT SHOP Recipes: Week 1

Starting this week, you won’t be eating grains, but you still have protein and fat to keep you satiated, and plenty of carbs (mostly in the forms of fruits and veggies) to give you energy.

Any of the recipes found within Weeks 2 and 3 can be enjoyed in Week 1 and you’ll notice we’ve marked those in Weeks 1 and 2 that can be enjoyed in future weeks.

Week 1 Breakfast Recipes

Egg dishes are an easy way to stick with the SHIFT SHOP meal plan, so you’ll see they’re a staple of many of the breakfasts here.

Not a fan of eggs? Try the Turkey Hash in Week 2 or top 6 oz. of plain 2% Greek yogurt with berries.

Egg Scramble With Chicken

This protein-packed egg scramble is a great way to start the day. With fresh basil, Parmesan, and chicken breast, you know this breakfast will help you stay fueled for your workout. (*approved for Weeks 2 and 3)

Vegetable Frittata

This bell pepper, spinach, and basil Vegetable Frittata takes just 10 minutes of prep Get the recipe in the SHIFT SHOP Recipe Booklet here.
(*approved for Weeks 2 and 3)

Egg White Omelet with Mushrooms Tomato and Cheddar

Egg-White Omelet With Mushrooms, Tomato, and Cheddar

This hearty egg white omelet has a whopping 35 grams of protein and is just 224 calories. Also? Cheese.
(*approved for Weeks 2 and 3)

Vegetable Egg Cups

These Vegetable Egg Cups are great little grab-n-go breakfasts. They’re easy to meal prep, too: Just store in the fridge and reheat when ready.
(*approved for Weeks 2 and 3)

Poached Eggs with Asparagus
Poached Eggs With Asparagus

Poached eggs are easier to make than you think. This poached egg recipe features two glorious poached eggs perched atop gently steamed asparagus spears and each serving has just 176 calories.
(Also approved for Week 2 + 3)

Southwestern Egg Cups

Headed out the door in a hurry? Grab a couple of our Southwestern Egg Cups and you’ll be set. Best meal prep item ever.

Week 1 Lunch and Dinner Recipes

Unless you were eating grain free before the SHIFT SHOP, it’s during your lunches and dinners you might notice the most dramatic difference in your meals.

Instead of grains, beans and sweet potatoes make up the bulk of the yellow containers to help provide you with longer-lasting energy.

Grilled Pork Chops With Peach and Jalapeño Salsa

These mouth-watering Grilled Pork Chops are served hot of the grill topped with a savory, summery Peach and Jalapeño Salsa.
(*approved for Weeks 2 and 3)

Arugula Salad With Chicken and Black Beans

Avocado adds healthy fats and chicken and black beans load this hearty arugula salad with protein.

Chicken and Black Bean Burrito Salad in a Mason Jar
Chicken and Black Bean Burrito Salad in a Mason Jar

Love burritos? This Chicken and Black Bean Burrito Salad in a Mason Jar tastes just like a burrito minus the tortilla wrap.

Slow Cooker Beef Chili

This set it and forget it with this Slow Cooker Beef Chili that has 31 grams of protein.

Lentil and Feta Salad

Our Lentil and Feta Salad is an easy, refreshing salad made with juicy tomatoes, salty feta, and hearty black beans.

Chickpea Curry with Chicken
Chickpea Curry With Chicken

For a rich, spicy Indian-inspired curry, try this Chickpea Curry with Chicken.

Garlic Basil Shrimp with Zucchini Noodles

Missing pasta? Try zoodles! They’re easy to make and this Garlic Basil Shrimp with Zucchini Noodles will help satisfy your noodle cravings.
(*approved for Weeks 2 and 3)

Southwest Chicken and Black Bean Salad In a Mason Jar

Our Southwest Chicken and Black Bean Salad layers bell peppers, onion, tomatoes, and cheese. Packing it in a Mason jar means you can just grab your salad go. Get the recipe in the SHIFT SHOP Recipe Booklet here.

Tuna and White Bean Salad

With 24 grams of protein and 8 grams of fiber, this Tuna and White Bean Salad will help keep you satisfied between meals.

Double Bean Chili

Double-Bean Chili

You won’t have to work hard to look like you did. 10 minutes of prep is all the time you’ll need to make this savory Double Bean Chili.

Chicken and White Bean Chili

This lightly spiced Chicken and White Bean Chili features juicy bell pepper, cilantro, and cumin. Skip the cilantro if you’re not a fan.

Rainbow Salad in a Mason Jar

This colorful rainbow salad mixes up the texture and colors with carrots, cabbage, cucumber, and garbanzo beans.

Rainbow Lentil Bowls

Bell peppers, cherry tomatoes, and fresh pico de gallo make our Rainbow Lentil Bowls taste even better than they look.

Buffalo Chicken Tenders With Blue Cheese Dip

This healthier version of Buffalo Wings will help you stay away from unhealthy happy hour snacks while you’re in the SHIFT SHOP!
(*approved for Weeks 2 and 3)

Week 1 Side Dishes, Snacks, and Dessert Recipes

Doing the SHIFT SHOP doesn’t mean giving up all your snacks, desserts, and sides. We even have a No-Churn Chocolate Peanut Butter “Ice Cream” that’s SHIFT SHOP approved.

Sweet Potato Skins With Chicken and Spinach

These Sweet Potato Skins with Chicken and Spinach always hit the spot!
(*approved for Week 2)

Cool Ranch Roasted Chickpeas

Change up your snacking routine with these perfectly-spiced Cool Ranch Roasted Chickpeas. Get the recipe in the SHIFT SHOP Recipe Booklet here.

Cloud Bread

Can you believe Cloud Bread is made almost entirely of protein? It’s true! (*approved for Weeks 2 and 3)

Homemade Hummus

Making this Homemade Hummus from scratch is easy and fast — all it takes is 10 minutes and a blender or food processor.

Chocolate Peanut Butter Shakeology Ice Cream
No-Churn Chocolate Peanut Butter Shakeology Ice Cream

Who can resist Chocolate Peanut Butter Shakeology Ice Cream? No ice cream maker required! (*approved for Weeks 2 and 3) 

 SHIFT SHOP Recipes: Week 2

You made it through Week 1. CONGRATS!

Now, onto Week 2. This week to help accelerate your results, starchy carbs are cut back even further and beans, lentils, and legumes are off the table.

But you still have sweet potatoes and regular potatoes and lots of protein-packed recipes to keep you feeling fueled and satiated. Get ready to SHIFT!

Week 2 Breakfast Recipes

It’s the last week for sweet potatoes, so you’ll see lots of them in this week’s breakfasts. But don’t hesitate to look through the Week 1 breakfasts if you want to change it up. All but one of those are OK this week.

Turkey and Brussels Sprouts Frittata

Kick off your day with this Turkey and Brussels Sprouts Frittata that has 192 calories and 25 grams of protein.
(*approved for Week 3)

Sweet Potato Egg Cups

Our Sweet Potato Egg Cups are essentially mini frittatas that you can grab and go for breakfast or reheat for a quick and easy snack.

Turkey Hash

Our Healthier Turkey Hash is made with fresh ingredients and the perfect blend of spices. (*approved for Week 3)

Scrambled Eggs With Steamed Sweet Potato

This simple, easy Scrambled Eggs with Steamed Sweet Potato recipe is great if you’re looking for a healthy, no-fuss breakfast recipe.

Power Protein Egg Cups

These Power Protein Egg Cups made with Turkey Bacon, onion, and red bell peppers make breakfast for the week easy since you can make a dozen at once! (*approved for Week 3)

Zucchini, Red Pepper, and Sweet Potato Frittata

Load up on veggies with this  Zucchini, Red Pepper, and Sweet Potato Frittata.

Week 2 Lunch and Dinner Recipes

In Week 2, you get fewer Yellow containers, and protein and veggies become more center stage. In fact, did you know you can eat as many green container foods as you want?

That Green container number is the SHIFT SHOP guide is the minimum. Bring on the greens!

Hawaiian-Style Salmon

Enjoy a tropical-inspired meal with this Hawaiian salmon that’s baked in parchment and flavored with juicy pineapple. (*approved for Week 3)

Get the recipe in the SHIFT SHOP Recipe Booklet here.

Pork and Sweet Potato Kabobs
Pork and Sweet Potato Kabobs

A perfect summer cookout recipe, our Pork and Sweet Potato Kabobs are just 254 calories for two.

Grilled Chicken Dijon
Grilled Chicken Dijon

Grilled or broiled this Grilled Chicken Dijon for an easy lunch. (*approved for Week 3)

Chicken and Cauliflower Fried Rice

Rice is a no-go on the SHIFT SHOP, but cauliflower takes on the texture and flavor of fried rice in this Chicken and Cauliflower Fried Rice recipe.
(*approved for Week 3)

Shrimp Stir-Fry

This fragrant Shrimp Stir-Fry is packed with broccoli, mushrooms, bell peppers, and other veggies and takes just under 30 minutes start to finish.
(*approved for Week 3)

Salad Niçoise

Our healthier take on the classic French Salad Niçoise has only 291 calories.

Herb-Roasted Turkey

This recipe takes some time to cook, so start this Herb Roasted Turkey at the beginning of your meal prep. It makes 24 servings, which makes planning the week easy! (*approved for Week 3)

spinach salad with strawberries
Spinach Salad With Strawberries

Our recipe for Spinach Salad with Strawberries has only four ingredients and contains a whopping 40 grams of protein per serving. (*approved for Week 3)

Pesto Zucchini Zoodles With Chicken

Starchy noodles are out, but zoodles are in. These creamy Pesto Zucchini Zoodles with Chicken are sure to be a new fave. (*approved for Week 3)

Beef Pot Roast With Root Vegetables

This rich Beef Pot Roast with Root Vegetables makes a hearty meal the whole family will love.

Potato-Crusted Salmon Fillets

Making fish doesn’t have to be complicated. These crusted salmon fillets take 15 minutes of prep. Get the recipe in the SHIFT SHOP Recipe Booklet here.

Leek and Sausage Soup

Italian parsley, fresh green leeks, and spicy chicken sausage give this Leek and Sausage Soup a robust flavor. Get the recipe in the SHIFT SHOP Recipe Booklet here.

Baked Chicken With Carrots, Oranges, and Sweet Potatoes

This Baked Chicken with Carrots, Oranges, and Sweet Potatoes is an easy, casserole-style dish.

Tropical Mango, Chicken, and Avocado Salad

Spicy and sweet, this Tropical Salad made with chicken, avocado, chili pepper, pineapple, and mango is bright, crunchy, and delicious. Get the recipe in the SHIFT SHOP Recipe Booklet here. (*approved for Week 3)

Week 2 Snacks, Sides, and Dessert Recipes

Looking for something sweet? Fruit is not only sweet, it’s also filled with fiber, nutrients, and water to help you stay hydrated.

(You’re drinking half your body weight in ounces of water, too, though, right?!)

cucumber avocado roll
Cucumber Avocado Roll-Ups

Healthy avocado meets crunchy cucumber in these Cucumber Avocado Roll-Ups. Great for a light snack!
(Also approved for Week 3)

Rosemary Roasted Yams

These Rosemary Roasted Yams are a fragrant and delicious addition to any dinner.

Grilled Fruit Kabobs

Skewer up some of your favorite summer fruits — like pineapple, nectarine, and plums — to make these delicious grilled fruit kabobs. (*approved for Week 3)

Get the recipe in the SHIFT SHOP Recipe Booklet here.

Grilled Watermelon
Grilled Watermelon Wedges

Watermelon is such a healthy, hydrating summer fruit! Grill up these Watermelon Wedges next time you fire up the barbecue! (*approved for Week 3)

Raspberry Banana Ice Cream

Tangy raspberry and creamy cashews are the X factor in our Raspberry Banana Ice Cream. (*approved for Week 3)

SHIFT SHOP Recipes: Week 3

Two weeks done, one more to go! You should feel fantastic about making it this far. You’re putting your all into your workouts, you’ve transformed your diet, and you’re seeing results.

This week, all Yellow containers foods are gone. But you get one more Red container andyou can have as many Green container foods as you want.

Week 3 Breakfast Recipes

Just because you can’t have Yellows doesn’t mean breakfast has to be dull! Check out the recipes here for the Italian-inspired Breakfast Caprese Omelet and the flavorful Shakshuka.

Or return to recipes you’ve loved in previous weeks that are approved for Week 3!

Breakfast Caprese Omelette With Pesto

The classic Italian flavors of tomato, and mozzarella come together in this tasty Breakfast Caprese Omelet.

Crustless Eggless Quiche

It might not have a crust, but this quiche is still rich, creamy, and delicious. Get the recipe in the SHIFT SHOP Recipe Booklet here.

Egg White Omelet with Broccoli and Spinach
Egg White Omelet With Broccoli and Spinach

This Egg White Omelet with Broccoli and Spinach is a protein powerhouse (there are 32 grams in one serving).

Mexican Frittata

Fresh tomato salsa, red bell peppers, and cumin give this Mexican-inspired frittata an extra kick. Get the recipe in the SHIFT SHOP Recipe Booklet here.

Chicken and Spinach Scramble With Avocado

This Chicken and Spinach Scramble with Avocado recipe is simple, light, and loaded with protein!


This showstopping baked egg dish spices things up with cumin, paprika, and cayenne spice things up!

Week 3 Lunch and Dinner Recipes

This week, the lunches and dinners we’ve included are all about lean proteins and veggies. Your starchy carb cravings might kick in, but stick with it. It’s easier than you think and you’ll be so happy you did!

Chicken Florentine

You need just five ingredients — olive oil, chicken, mozzarella, spinach, and garlic — to make this easy Chicken Florentine. Get the recipe in the SHIFT SHOP Recipe Booklet here.

Turkey Lettuce Wraps
Turkey Lettuce Wraps

Crunchy lettuce wraps are where it’s at! Fresh veggies and fragrant aromatics make these Turkey Lettuce Wraps super flavorful!

Herb-Spiced Tuna Steaks

These tarragon- and parsley-flavored tuna steaks make for a protein-rich weeknight dinner. Get the recipe in the SHIFT SHOP Recipe Booklet here.

Chicken Breast with Sautéed Mushrooms
Chicken Breast With Sautéed Mushrooms

This savory Chicken Breast with Sautéed Mushrooms recipe is filling and delicious.

Watermelon and Heirloom Tomato Salad
Watermelon and Heirloom Tomato Salad

Juicy watermelon and tomatoes, peppery arugula, and fresh onion create a winning combo in this Watermelon and Heirloom Tomato Salad.

Bell Pepper Nachos
Bell Pepper Nachos

till want nachos? These Bell Pepper Nachos skip the chips and we think they’re so good you’ll be eating them even when you’re done with the SHIFT SHOP!

Vegetarian Pizza Salad

Vegetarian Pizza Salad

Pizza’s delicious, but since dough is a no-no…try this Vegetarian Pizza Salad instead. Just skip the croutons.

Chicken Bruschetta

This Italian-inspired Chicken Bruschetta recipe tops chicken with tomato, basil, and balsamic vinegar.

Mustard Chicken Salad in a Mason Jar

This Mustard Chicken and Spinach Salad in a Mason Jar is easy to prep and a great way to avoid eating a sad desk lunch.

Seared Ahi Tuna

This Seared Ahi Tuna recipe features must know step-by-step instructions to help you can master searing tuna! You’ll be glad you added this technique to your repertoire.

Chicken Breast With Feta and Artichoke

Sun-dried tomato, artichokes, oregano, parsley, feta…need we say more? Our Chicken Breast with Feta and Artichoke is a must have weeknight meal.

Fresh Tomato Salsa Shrimp Over Carrot and Summer Squash Noodles

All you need is a spiralizer to make this light, Fresh Tomato Salsa Shrimp over Carrot and Summer Squash Noodles. Get the recipe in the SHIFT SHOP Recipe Booklet here.

Oven-Poached Salmon With Cucumber Sauce

Don’t know how to oven-poach fish? Let us teach you how with this quick and easy recipe for Oven-Poached Salmon with Cucumber Sauce.

Marinated Summer Veggies With Chicken Sausage

This Marinated Summer Veggies with Chicken Sausage is great on the grill or indoors when it’s chilly out!

Week 3 Side Dishes, Snacks, and Dessert Recipes

This week, we’ve focused on more veggie-based snacks to keep you going between meals.

But if you’re looking for fruit snacks, the Grilled Fruit Kabobs and Grilled Watermelon from last week are still OK.

Spinach and Cheese Stuffed Mushrooms
Spinach and Cheese Stuffed Mushrooms

These Spinach and Cheese Stuffed Mushrooms are so cheesy and delicious it’s hard to believe they’re just 25 calories a piece.

Roasted Asparagus

This one is all about technique. This Roasted Asparagus recipe will teach you how to make asparagus so it’s crisp and flavorful, never soggy.

Kale chips
Kale Chips

Save time and money with these Kale Chips you can bake in the oven.

Baked Apple Chips

Fresh apples are fantastic, but for a change of pace, bake up these Apple Chips.

Strawberry and Mint Pops

These juicy Strawberry and Mint Popsicles are a yummy summer treat. Get the recipe in the SHIFT SHOP Recipe Booklet here.

Shakeology Recipes

Shakeology is a healthy and delicious superfood supplement shake that delivers vitamins, protein, minerals, antioxidants, probiotics, and more.

We encourage you to enjoy it during the SHIFT SHOP — here are some of our favorite Shakeology recipes!

Apple Pie Shakeology
Apple Pie Shakeology

This Apple Pie Shakeology smoothie tastes like classic apple pie. Start with Vanilla Shakeology and add a little cinnamon and applesauce to make this healthy apple pie smoothie in minutes.

Strawberry Thunder Shakeology

This easy Shakeology recipe pairs chocolate and fresh berries. Get the Strawberry Thunder Shakeology recipe in the SHIFT SHOP Recipe Booklet here.

Coconut Lime Shakeology

Coconut and fresh lime juice paired with Vanilla Shakeology create a refreshing, tropical blast of flavor in our Coconut Lime Shakeology smoothie.

Greek Strawberry-Banana Shakeology

Strawberry and banana are two classic smoothie flavors. Throw them together, add a little plain Greek yogurt and some Strawberry Shakeology, and you’ve got a healthy, high-protein smoothie. Get the recipe in the SHIFT SHOP Recipe Booklet here.

Lemon Bar Shakeology
Lemon Bar Shakeology

If you love lemon bars as much as we do, you’ll love this smoothie too. Fresh lemon juice, Vanilla Shakeology, and a touch of lemon zest make this tangy smoothie a hit. Get the recipe for this Lemon Bar Shakeology smoothie.

Blueberry Brew Shakeology
Blueberry Brew Shakeology

Start your day with this little pick-me-up. Cafe Latte Shakeology blends with creamy almond milk in our Blueberry Brew Shakeology recipe.


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