21 Day Fix Meal Planner

21 Day Fix Meal Plan If eating out: take the 21 day Fix Eating Plan Book with you. Page 71 shows examples of restaurant food. This meal plan is based on the 1,200 - 1,499 calories. Each day you are allowed to use: 3 Green, 2 Purple, 4 Red, 2 Yellow, 1 Blue, 1 orange, and 2 teaspoons DAY 1 Breakfast 1/2 Banana- purple Almond Breeze unsweetened - yellow Shakeology- red ice Snack Strawberries & Blueberries- purple Greek Yogurt- red Lunch Spring Mix(Crush it down), Chopped Tomatoes & Cucumbers- green *Note* Can use 2 greens here or can use 2 greens for dinner Boiled Eggs- red (2 eggs) Bulgur Wheat- yellow Sunflower/ pumpkin/peanuts Seeds (pick one)- orange Balsamic Vinegar- free food Snack Hummus- blue Yellow Peppers- green Dinner Grilled/ Baked Chicken- red Roasted Brussels Sprouts- green 2 teaspoons of Extra Virgin Olive Oil (EVOO) Cook Brussels sprouts in this Dijon Mustard -Free food  

DAY 2 Prepared the night before: Steel Cut Oats with 1/2 a banana and (1) apple. One batch equals 4 servings. Make sure to portion this out to equal 4 servings. Breakfast Steel Cut Oats- yellow This includes 1/2 a fruit- 1/2 purple (1) hardboiled egg- 1/2 red Snack Almonds- blue apple- purple Lunch Spring Mix & Red Peppers- green Baked/ Grilled Chicken- 1 and a half red (1 1/2) Bulgur Wheat- yellow Balsamic Vinegar- free food Snack Strawberries - 1/2 purple Shakeology- red Peanut Butter- 2 teaspoons all natural peanut butter ice Dinner Broccoli- 2 greens Pork Chop- 1 Red Dijon Mustard- free food This leaves you with one Orange leftover. Feel free to add another snack with pumpkin/ sunflower seeds, peanuts, olives. DAY 3 Breakfast Shakeology- red Almond milk- yellow 1/2 Banana- purple ice

Snack Strawberries & Blueberries/(raspberries)- purple Greek Yogurt- red Lunch Broccoli- green Bulgur Wheat- yellow Pork Chop- red Make sure you serve warm. Recommend mixing together Snack Sunflower seeds- orange 2 teaspoons of all natural peanut butter Dinner Egg Salad- 2 eggs(Boiled) & Mustard- red Mix these items listed below together: Cucumbers & Tomatoes- 2 Green Mozzarella Cheese- blue Balsamic Vinegar- free food Salt & Pepper DAY 4 Breakfast Shakeology- red Almond milk- yellow 1/2 Banana- purple Snack Pineapple- purple Greek Yogurt- Red Lunch Spring Mix- green Cucumbers & Tomatoes- green Sunflower seeds- orange Balsamic Vinegar- free food Snack sweet potato (diced) - yellow

Dinner(1) Turkey Kielbasa- red (2) Eggs Scrambled- red Shredded Cheese- blue Brussels Sprouts- green 2 teaspoons EVVO (Cook brussels sprouts) DAY 5 Breakfast Shakeology- red Almond milk- yellow 1/2 Banana- purple Peanut Butter- 2 teaspoons Snack pineapple- purple greek yogurt- red Lunch Spring Mix & tomatoes- green feta cheese- blue Balsamic Vinegar- free food Snack sunflower seeds- orange Sweet Potato- yellow Dinner Baked/ Grilled Chicken- 1 & 1/2 red Steamed Veggies- 2 green 1/2 red leftover DAY 6 Breakfast Steel Cut Oats- yellow This includes 1/2 a fruit- 1/2 purple (2) hardboiled egg- red

Snack Shakeology- red Almond milk- yellow 1/2 Banana- purple Lunch Spring Mix- green Cucumbers & Tomatoes- green Sunflower seeds- orange Balsamic Vinegar- free food Baked/ Grilled Chicken- red Snack almonds-blue (1) Clementine- 1/2 purple Dinner Stir Fry Veggies and Grilled Chicken Veggies- Green & 1 teaspoon Ingredients: • • • • • •

1 tsp olive oil 1/4 cup chopped asparagus spears/ broccoli 1/4 cup chopped red bell peppers 1/4 cup chopped carrots 1/4 cup chopped onions 1/2 tsp Mediterranean Seasoning or All purpose seasoning.

Directions: • • •

Heat oil in medium skillet over medium heat. Combine asparagus, pepper, carrots, onions, and seasoning. cook veggies in skillet, mixing frequently for 2 to 3 minutes or until crisp tender.

Chicken- red & 1 teaspoon Ingredients: • • •

4 oz raw chicken breast, boneless, skinnless 1 tsp olive oil all purpose seasoning or Mediterranean Seasoning.

Directions: • • • •

Preheat oven to 375 degrees Place chicken in ovenproof dish Spray with cooking spray at the bottom of pan. Bake for 15 to 20 minutes or until chicken is no longer pink in the middle and juices run clear

Cooking times may vary depending on the thickness and weight of the chicken breast. Brown Rice- yellow Make whole grain brown rice according to package directions, use 1 yellow container and store the rest in an airtight container for later. DAY 7 Breakfast Steel Cut Oats- yellow This includes 1/2 a fruit- 1/2 purple (1) hardboiled egg- 1/2 red Snack Shakeology- red 1/2 Banana- purple Ice Water Lunch Leftovers: Stir Fry Veggies and Chicken Chicken- red & 1 teaspoon Veggies- Green & 1 teaspoon Brown Rice- yellow Snack Hummus- Blue Yellow & Red Peppers- green Dinner Spring Mix & Red Peppers- green Baked/ Grilled Chicken- 1 & 1/2 red Balsamic Vinegar- free food Sunflower seeds- orange 1/2 purple leftover

Shopping List First 7 Days of 21 Day Fix Produce

Condiments

(4) Bananas Get 2 things of your favorite berries: Strawberries, Blueberries or raspberries Mixed Greens (Spring Mix) Tomatoes (can be grape tomatoes) Cucumber Yellow Peppers Red Peppers Carrots (small bag) Brussels sprouts Broccoli (2) Sweet Potatoes (1) Pineapple Clementine's

Balsamic Vinegar Hummus Extra Virgin Olive Oil Dijon Mustard Peanut Butter (All Natural)

Grains

Dairy

Bulgur Wheat* Steel Cut Oats (1) bag of apples Brown Rice

(1) Unsweetened Almond Milk (1) Non-fat Plain Greek Yogurt (1) dozen brown eggs Fresh Mozzarella Cheese (Balls) Shredded Cheese (any) Feta Cheese

Other Sunflower seeds/ pumpkin seeds Almonds

Meat

Herbs & Spices

2-4lbs of boneless chicken breasts or tenders 1-2lbs of pork chops Turkey Kielbasa (optional for breakfast)

Black Pepper Himalayan Sea Salt (It's Pink) Mediterranean Seasoning or All purpose seasoning

*Notes- Bulgur Wheat can be found in the Rice Aisle. The brand is Bob's Red Mill Bulgur Wheat Quick Cooking