Eat Drink & Be Mary: 21 Day Fix | 1 Week of Meal Plans

4.23.2017

21 Day Fix | 1 Week of Meal Plans



Confession this is the SECOND time I've started the 21 day fix.  The first time, I thought I'd just do the workouts and didn't buy the 21 day fix boxes of shakeology.  Fail.

It's true what they say it's 80% what you do in the kitchen and 20% in the gym.  I really needed to crack down on my eating as well to get my desired results.  And while I'm not there yet, I can definitely see how this program (eating well along with the workouts) can get my to my goal.  

Also, I should say that I don't think you have to buy the shakes for the eating plan to work, it just helps but there are a lot of other protein powders you could use as well.




Anyways... when I started the 21 day fix this second time I've been full blown on the shakes everyday and eating well within my "boxes".  And I figured since it can be pretty overwhelming at first I'd share an example of a week of meal plans you could use on the meal plan.  

ps.  anyone else find it super annoying to find a 21 day fix recipe on pinterest and it only lead to a meal plan you have to pay for?  *insert eye roll here*





this meal plan is for the 1,200-1,499 caloric level
boxes for level 1 per day: 3 Green, 2 Purple, 4 Red, 2 Yellow, 1 Blue, 1 Orange, 2 Tbsp



MONDAY | 

Breakfast: 2 Egg Muffins  1G 1R
(I make these on Sunday for the week ahead and keep them two in a ziploc in the fridge)

Lunch: Shakeology 1R
(or any protein powder of your choice) with 8-10oz of almond milk)

Snack 1: Medium Banana and 1/2 Avocado  1P 1B

Snack 2: 2 Rice Cakes (45 calories or less) 1Y

Dinner: Chicken and Broccoli 2G 2R
(nothing fancy with this meal just a little garlic salt and minced garlic added to the chicken and garlic salt to the broccoli, but its delicious AND the perfect I'm exhausted/don't wanna cook/Monday night dinner)

Snack 3:  Roasted Chickpeas and Strawberries 1Y 1P





TUESDAY |

Breakfast: Overnight Oats: Oatmeal Cookie 1Y 1/2R 2Tbsp
(like I said above during the week I generally make the egg muffins for the week ahead, but this is one of my other favorite go-tos that can be made ahead)

Lunch: Shakeology and an Orange  1R 1P

Snack 1: Banana and Vanilla Greek Yogurt 1P 1/2R

Snack 2: 10 Baby Carrots and Sweet Potato 1G 1Y

Dinner: Breakfast for Dinner 2R 1B
(2 fried eggs, 4 pieces of Turkey Bacon and 1/2 Avocado)

Snack 3: Steamed Broccoli 2G



WEDNESDAY |

Breakfast: 2 Egg Muffins 1G 1R

Lunch: Shakeology and 10 Baby Carrots 1R 1G

Snack 1: Strawberries and Vanilla Greek Yogurt 1P 1R

Snack 2: 2 hard boiled eggs and 10 Baby Carrots 1R 1G

Dinner: Burrito Bowls: sweet potatos, black beans, shredded cheese, tsp of greek yogurt 2Y 1B
(you could easily make these tacos, just keep in mind a whole-grain tortilla counts as 1Y and your sweet potato, and all types of beans are also yellow so you just have to make it all fit within your 2 yellow boxes)

Snack 3: Banana with Peanut Butter 1P 2Tbsp




THURSDAY | 

Breakfast: 2 Scrambled Eggs, 4 slices of Turkey Bacon and a Banana 2R 1P

Lunch: Shakeoloy + 1 cup of Spinach + 10oz Almond Milk + a couple ice cubes 1R 1G
(whenever I'm having a hard time fitting my greens in I'll add a cup of fresh spinach to my shake and you honestly can't taste the difference)

Snack 1: Blueberries and Roasted Edamame 1P 1Y
 
Snack 2: Small Apple with Peanut Butter 1P 2Tbsp

Dinner: Four Cheese Garlic Spaghetti Squash  2G 1B

Snack 3: 2 Hard Boiled Eggs and 8 Small Whole Grain Crackers 1R 1Y




FRIDAY | 

Breakfast: Egg Muffins 1G 1R

Lunch: Shakeology and (almost) 1 cup Spinach 1R 1G (almost)

Snack 1: Vanilla Greek Yogurt and 10 Pistachios 1R 1/2B

Snack 2: Raw Broccoli and Roasted Chickpeas 1G 1Y

Dinner: Skinny Chicken Parmesan  1R 1/2B 1/4Y 1/8G

Snack 3: Apple Slices and Strawberries 2P

Snack 4: 1 Rice Cake and Pumpkin Seeds 1/2Y 1O




Saturday | 

Breakfast: Overnight Oats: Banana and Peanut Butter  1Y 1P 1R 2Tbsp

Lunch: Super Green Shakeology  1R 1/2G 1P

Snack 1: Vanilla Greek Yogurt and almonds 1R 1/2B

Snack 2:  Roasted Edamame, Raw Baby Carrots and Broccoli 3/4Y 2G

Dinner: Leftovers from last night 1R 1/2B 1/4Y 1/8G




SUNDAY | 

Breakfast: Avocado Toast (2 wholegrain slices, 1/2 Avocado, 2 Fried Egg) 2Y 1B 1R

Lunch: Shakeology + 1 cup of Spinach 1R 1G

Snack 1: Strawberries and Greek Yogurt 1P 1R 

Snack 2: Mixed Vegetables and 21 day fix healthy ranch dressing 1G 1/2O (2tbsp of dressing)

Dinner: Chicken "Noodle" Soup 1G 1/2R 1Tbsp

Snack 3: Tuna with 1 Tbsp Mayo and Grapes 1/2R 1Tbsp 1P







some additional notes:

+ you can have your shakeology any meal or snack during the day, I prefer to do so at lunch time, but a lot of people in my accountability group do so for breakfast

+ my coach suggested  I eat as many of my boxes I can each day, but some days I just don't hit the blue/orange and she said just to make sure they get mixed in there.  BUT you do want to be getting those green/purple/red each day because they'll keep you full and getting all those GOOD nutrients

+ almost everything is by how much you can fit into that box, ex: my chicken and broccoli I use 2 reds and 2 greens, but you could use more or less

+ if you're just thinking about doing the 21 day fix I suggest contacting my coach Lauren 

+ also, keep in mind there is a little bit of wiggle room, as in you can swap out a glass of win for your yellow box, or every once in a while there may be a special occasion you want to indulge for and that's okay as long as it's all in moderation and you get back to the plan



FOR MORE 21 DAY FIX APPROVED SNACK IDEAS CHECK OUT THIS POST:





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