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