Do you find it difficult to stick to your regular meal plan and achieve your fitness goals? We have just the plan for you! Presenting the 21 Day Fix Meal Plan, perfect for giving your wellness journey a much-needed boost without feeling too restrictive. Let’s dive into this innovative meal plan and how it can be customized as per your needs and personal preferences.
Breaking Down the 21 Day Fix Meal Plan
The 21 Day Fix Meal Plan is a color-coded portion control system that helps you balance your daily meals without calculating calories or remaining hungry. This easy-to-follow system not only promotes the intake of nutrient-dense foods but also effectively shapes your eating habits.
The Color-Coded Containers
A crucial aspect of the 21 Day Fix Meal Plan is the utilization of color-coded containers:
- Green: Vegetables (e.g., spinach, cucumber, lettuce, etc.)
- Purple: Fruits (e.g., apples, melons, blueberries, bananas, etc.)
- Red: Proteins (e.g., lean meat, beans, tofu, fish, etc.)
- Yellow: Complex Carbohydrates (e.g., sweet potato, brown rice, whole grain bread, quinoa, etc.)
- Blue: Healthy Fats (e.g., cheese, avocado, Greek yogurt, almonds, etc.)
- Orange: Seeds and Healthy Dressings (e.g., chia seeds, flax seeds, Dijon mustard dressing, etc.)
- Teaspoon: Oils and Nut kinds of butter
Based on your individual target caloric intake and workout level. You’ll get a certain number of containers to use each day, ensuring a healthy intake of diverse food groups.
21 Day Fix Meal Plan For 7day
Here’s a basic plan for 7 day on the 21 Day Fix Meal Plan. Note that your containers and meals may vary as per your personal nutritional needs. Remember, the meal plan should supply wholesome nutrition while keeping your taste buds satisfied.
First Day: 21 Day Fix Meal Plan
- Breakfast: Veggie Omelette (1 Green, 1 Red, 1 Teaspoon) – Spinach, Tomatoes, Onion, Bell Peppers, Egg Whites, Olive Oil
- Lunch: Grilled Veggie Salad (2 Green, 1 Red, 1 Blue, 1 Teaspoon) – Mixed Greens, Grilled Zucchini, Bell Peppers, and Eggplant, Grilled Chicken Breast, Avocado, Olive Oil, Fresh Lemon Juice
- Dinner: Baked Turkey Meatballs with Whole Wheat Spaghetti (1 Red, 1 Yellow, 0.5 Green 1 Teaspoon) – Lean Ground Turkey, Italian Seasoning, while Wheat Spaghetti, Tomato Sauce, Olive Oil, and a Side of Steamed Vegetables
- Snacks: – Mixed Nuts (1 Blue) – Greek Yogurt with Honey (1 Red, 0.5 Orange) – Fruit Salad (1 Purple)
Second Day
- Breakfast: Yogurt and Granola Parfait (1 Red, 1 Yellow, 1 Purple) – Plain Greek Yogurt, Unsweetened Granola, Mixed Berries
- Lunch: Turkey Sandwich (2 Green, 1 Yellow, 1 Red, 0.5 Teaspoon) – Whole Wheat Bread, Turkey Breast, Lettuce, Tomato, Pickles, Mustard, and Olive Oil
- – Dinner: Grilled Lime Shrimp and Quinoa (1 Red, 1 Yellow, 1 Green, 0.5 Teaspoon) – Marinated Grilled Shrimp, Quinoa, Sautéed Bell Peppers and Onions, Lime Juice, Olive Oil
- Snacks: – Apple Slices with Almond Butter (1 Purple, 1 Teaspoon) – Veggie Sticks with Hummus (1 Green, 0.5 Blue) – Dried Fruit (1 Orange)
Third-Day
- Breakfast: Overnight Chia Pudding (1 Red, 1 Yellow, 1 Purple) – Greek Yogurt, Chia Seeds, Almond Milk, Honey, Mixed Berries
- Lunch: Roasted Vegetable Quinoa Salad (1.5 Green, 1 Red, 1 Yellow, 0.5 Blue) – Roasted broccoli, cauliflower, carrots, quinoa, spinach, grilled chicken, and a sprinkle of feta cheese.
- Dinner: Baked Lemon Herb Chicken with Brown Rice (1 Red, 1 Yellow, 1 Green, 1 Teaspoon) – Lemon herb marinated chicken breast, brown rice, and steamed green beans, drizzled with olive oil.
- Snacks: – Mixed Nuts and Dried Fruit (1 Blue, 0.5 Orange) – Tomato and Avocado Salad (1 Green, 1 Teaspoon) – Greek Yogurt with Honey and Cinnamon (1 Red, 0.5 Orange)
Fourth Day
Breakfast:
Smoothie Bowl (1 Purple, 1 Green, 1 Red, 0.5 Orange) – Spinach, banana, mixed berries, plain Greek yogurt, almond milk, topped with a sprinkle of granola.
Lunch:
Chicken and Avocado Salad (2 Green, 1 Red, 1 Blue, 1 Teaspoon) – Romaine lettuce, cherry tomatoes, grilled chicken breast, fresh avocado, olive oil, and lemon juice.
Dinner:
Whole Wheat Tacos with Ground Turkey (1 Red, 1 Green, 1 Yellow, 0.5 Blue) – Ground turkey, taco seasoning, whole wheat tortillas, lettuce, tomatoes, and a sprinkle of shredded cheese.
Snacks:
Sliced Cucumbers with Hummus (1 Green, 0.5 Blue) – Fresh Fruit (1 Purple) – Turkey and Cheese Roll-ups (1 Red, 0.5 Blue)
Fifth Day
Breakfast:
Berry-Protein Pancakes (1 Red, 1 Yellow, 1 Purple, 1 Teaspoon) – Whole wheat flour, protein powder, eggs, mixed berries, and a drizzle of maple syrup.
Lunch:
Tuna Salad Lettuce Wraps (1 Green, 1 Red, 0.5 Blue, 1 Teas poon) – Canned tuna, chopped celery, Greek yogurt, and lemon juice, wrapped in large lettuce leaves and a sprinkle of shredded cheese.
Dinner:
One-Pan Lemon Herb Salmon with Zucchini and Cherry Tomatoes (1 Red, 2 Green, 1 Teaspoon) – Lemon herb marinated salmon fillet, zucchini, cherry tomatoes, and olive oil cooked together on a sheet pan.
Snacks: –
Carrot Sticks with Hummus (1 Green, 0.5 Blue) – Greek Yogurt and Fresh Fruit (1 Red, 1 Purple) – Quinoa and Mixed Vegetable Salad (1 Yellow, 1 Green)
Sixth Day
Breakfast:
Ricotta and Berry Stuffed Crepes (1 Red, 1 Yellow, 1 Purple) – Whole wheat crepes, ricotta cheese, mixed berries, and a drizzle of honey.
Lunch:
Asian-Inspired Lettuce Wraps (1 Green, 1 Red, 0.5 Blue, 1 Teaspoon) – Romaine lettuce, grilled chicken, shredded carrots, diced cucumber, cilantro, a squeeze of lime, and a drizzle of sesame oil.
Dinner:
Vegetarian Stuffed Bell Peppers (1 Green, 1 Red, 1 Yellow, 1 Teaspoon) – Bell peppers filled with cooked quinoa, black beans, corn, and tomatoes, and baked in the oven with olive oil.
Snacks:
Apple Slices with Peanut Butter (1 Purple, 1 Teaspoon) – Baked Sweet Potato Fries (1 Yellow) – Greek Yogurt with Chopped Nuts and Honey (1 Red, 1 Blue)
Seven Day
Breakfast:
Veggie and Cheese Egg Muffin Cups (1 Green, 1 Red, 0.5 Blue) – Egg whites, mixed vegetables, and shredded cheese, baked in muffin cups.
Lunch:
Roasted Turkey and Vegetable Wrap (2 Green, 1 Yellow, 1 Red) – Whole wheat tortilla, sliced turkey breast, lettuce, bell pepper, tomato, and zucchini, with a dab of mustard.
Dinner:
Herb and Garlic Roasted Chicken with Sweet Potatoes and Brussels Sprouts (1 Red, 1 Yellow, 1 Green, 1 Teaspoon) – Marinated chicken with garlic and herbs, roasted alongside sweet potatoes and Brussels sprouts, drizzled with olive oil.
Snacks:
Fresh Fruit and a Handful of Nuts (1 Purple, 1 Blue) – Red Bell Pepper Slices with Cream Cheese (1 Green, 0.5 Red) – Homemade Trail Mix (1 Orange, 1 Teaspoon)
Stick to this 7-day plan as a guide for your journey through the 21 Day Fix meal program. Experiment with recipes as desired, and remember to follow the portion control guidelines. Keep hydrated and maintain a regular exercise routine to see the best results. Good luck and enjoy your healthy journey!
How many people does this Ultimate Portion Fix meal plan feed?
The 21 Day Fix Meal Plan is designed to cater to an individual’s specific nutritional needs and fitness goals. However, you can easily scale the recipes and container quantities for multiple people or family members. Ensuring everyone enjoys balanced and healthy meals while benefiting from the flexibility to personalize the plan according to individual preferences and requirements.
21 Day Fix Full Meal 1200 Calorie Bracket
Here is a sample of a full 21 Day Fix Meal Plan for the 1200 calorie bracket:
Breakfast:
- Oatmeal with Berries (1 Purple, 1 Yellow, 1 Teaspoon) – Cooked rolled oats, mixed berries, and a drizzle of honey.
Mid-Morning Snack:
- Greek Yogurt with Nuts (1 Red, 0.5 Blue) – Plain Greek yogurt topped with a small handful of almonds or walnuts.
Lunch:
- Turkey, Lettuce & Tomato Wrap (2 Green, 1 Red, 1 Blue, 1 Orange) – Whole-grain tortilla, lean turkey breast, lettuce, tomato, sliced avocado, and a small amount of light dressing.
Afternoon Snack:
- Vegetable Sticks with Hummus (1 Green, 1 Blue) – Carrots and cucumber paired with hummus for dipping.
Dinner:
- Grilled Fish and Steamed Veggies (1.5 Green, 1 Red, 0.5 Teaspoon) – Grilled salmon or other fish of choice, served with a side of steamed green beans or asparagus and drizzled with olive oil.
Evening Snack:
- Fruit Cup (1 Purple) – A small cup of mixed fruit (e.g., pineapple, grapes, and melon).
Remember, this plan can be tailored to satisfy your taste buds and suit your preferences. Feel free to modify the recipes and container proportions. As needed to create a fully customized meal plan that keeps you motivated throughout your 21-day wellness journey.
Planning and Prepping for Success
To make your 21 Day Fix Meal Plan a success, invest some time in food preparation and planning ahead. Here are a few tips to help get you started:
- Create a weekly meal plan chart, outlining the container breakdown for each meal.
- Make a detailed shopping list and stock up on ingredients before starting the meal plan.
- Prepare meals in advance when possible; batch-cooking can save you time during busy weekdays.
- Keep your color-coded containers handy for portioning out your meals.
- Don’t shy away from experimenting with new recipes and different foods within your allotted containers
- Invest in reusable, easy-to-clean, or microwaveable containers for portion-controlled meals on the go.
- Follow online forums, blogs, or social media accounts
- additional ideas, recipe inspiration, and support from fellow participants.
Stay committed to the plan, enjoy delicious and nutritious meals made from whole foods, and celebrate every small victory. Remember that the 21 Day Fix Meal Plan isn’t just a temporary diet option. It aims to refurbish your lifestyle choices, helping you establish healthier eating habits for long-term physical and psychological well-being.
The Takeaway
The 21 Day Fix Meal Plan is a unique and flexible meal management method that encourages healthy. Whole foods without generating feelings of deprivation. It paves the way for lifelong nutritious eating habits, making it the perfect choice for those seeking a sustainable and enjoyable wellness journey. Customize your meal plan according to your tastes and fitness aspirations. And watch this appealing mixture of health and gustatory pleasure transform your lifestyle in just 21 days!