The final week of the Summer SWEAT Series has arrived, and while it’s a little bittersweet, it’s also a moment to celebrate everything you’ve accomplished over the past six weeks. Across this program, Monique and I have been genuinely impressed by the enthusiasm, persistence, and community support we’ve seen. Your dedication has made this series special, and we’re so grateful for the energy everyone brought to every workout and meal plan.
Personally, I’ve been following the SWEAT Series in a slightly different way — training alongside the trainers in person about three days a week. Even without stepping on a scale regularly, I’ve noticed subtle but meaningful changes: my clothes fit more comfortably, I feel leaner, and my stamina has improved since the program began. These are the kinds of non-scale victories that matter, and they highlight how consistent movement and sensible nutrition add up over time.
Week 6: Meal Plans, Grocery Lists, and How to Use Them
For the final week, you’ll find the complete nutrition plan and grocery lists below. These resources are designed to make healthy eating straightforward and sustainable: each meal plan outlines daily meals and snacks, while the grocery lists break ingredients into easy categories so shopping is faster. If you prefer to swap ingredients, feel free to substitute similar items based on dietary needs or personal taste — for example, use plant-based proteins in place of animal proteins, or choose gluten-free grains when necessary.
Meal-prep tips: set aside a block of time to chop vegetables, cook grains, and portion proteins so weekday meals are quick to assemble. Batch-cooking staples like grains, roasted vegetables, or a simple protein can save time and reduce decision fatigue. Keep pantry staples on hand — olive oil, canned beans, whole grains, nuts and seeds, and a few spices — so you can adapt the meal plan without extra store runs.
Download the Meal Plan HERE
Download the Grocery List HERE
If you’re a week or two behind, or if you haven’t yet started the SWEAT Series, don’t worry — these nutrition plans and workout posts will remain available on FFF and AK. You can pick up the plan whenever it fits your schedule. The structure is flexible so you can repeat weeks, swap days, or move at your own pace until those healthy habits feel natural.
How to Make the Most of the Last Week
As you wrap up the series, focus on consistency rather than perfection. Prioritize sleep, hydration, and recovery alongside the workouts and meal plan. If you hit a wall, modify intensity, scale back volume for a day, or swap in low-impact activity — the goal is sustainable progress, not burnout. Celebrate small wins: better sleep, improved mood, tighter-fitting clothes, or increased energy are all signs of progress.
Use the grocery list to plan one or two batches of prepared foods for the week, and keep meals balanced with protein, fiber, and healthy fats to stay satisfied. If you travel or have a busy week, take a flexible approach: use the grocery list to choose quick, healthy options and make simple swaps that keep your goals on track.
Grand Prize – $500 CASH
There’s one last chance to enter the Grand Prize giveaway for $500 cash. Share your progress and final-week updates on Instagram using the hashtag #SummerSWEATSeries. Remember: hashtag entries only count on Instagram, so make sure your post is public and includes the hashtag to be eligible. The more you share, the more visible your journey becomes — and the better your chance at winning.
We’re proud of everyone who joined this journey. Thank you for your hard work, your posts, and your encouragement of fellow participants. Whether you finished every workout or you joined in for a few, you’ve taken steps toward healthier habits that can last long beyond these six weeks. Keep the momentum going — revisit the plans any time, adapt them to your life, and keep sharing your progress. You’ve earned it.
