21 Day Fix Meal Plan – Week 1 of My Fitness Journey!

am so excited about this round of 21 Day Fix! This was the first Beachbody program that I ever completed and I revisit it on occasion but I haven’t done a full 21 day round in about two years.  I recently joined a coach challenge group with a good friend of mine and new Beachbody coach (YAY!!!) and I am so excited that we chose to do this program together. In my mind, this program builds a great foundation and is great for people just getting into fitness as well as those that just love a good work out. The daily 30 minute workouts are challenging but also great for beginners. I love the variety in the daily routines as well as the easy-to-follow portion control eating plan. It’s that 21 Day Fix meal plan that I am going to focus on in this 3-part series of articles.

I tend to mix up my routine often but I will be following the program completely for the full 21 days. This includes using the portion control containers and meal plan. I incorporate the portion control containers into my meal planning even when I am not doing the 21 Day Fix program but I am challenging myself to stick to the meal plan 100%! Luckily I will have my accountability partner by my side through the challenge!

Since keeping to smaller portion sizes was a big problem for me in the past I LOVE how easy it is to follow appropriate portion sizes and balanced food groups without having to count calories. I have had success counting calories in the past don’t get me wrong but I found it to be a big pain in the butt.

I am in the 1200-1499 calorie a day category. The number of containers you use is based on the category you fall into. I didn’t put exact portion sizes in my meal plan below for that reason so if you decide to follow this plan make sure you are taking in the correct amount of calories necessary.

Meal Plan Week 1

I like to do my meal prep on Sundays each week so I need to have my meal plan and shopping list ready to go on Saturday.

Monday

Breakfast: Egg white muffin cups with veggies, grapefruit

Snack: Vanilla Shakeology, ½ banana, spinach

Lunch: Mixed salad (spinach, romaine lettuce, cucumbers, tomatoes), grilled chicken, quinoa

Snack: Celery with almond butter or peanut butter

Dinner: Mixed veggie stir-fry, brown rice, topped with shrimp

 

Tuesday

Breakfast: Egg white muffin cups with veggies, strawberries

Snack: Vanilla Shakeology, peanut butter

Lunch: Tuna on mixed salad (spinach, romaine lettuce, cucumbers, tomatoes) with cheese

Snack: Tangerines, cashews

Dinner: grilled chicken, green beans, sweet potato

 

Wednesday

Breakfast: Egg white muffin cups with veggies, grapefruit

Snack: Vanilla Shakeology, ½ banana, spinach,

Lunch: Mixed salad (spinach, romaine lettuce, cucumbers, tomatoes), grilled chicken, quinoa

Snack: Celery with almond butter or peanut butter

Dinner: Mixed veggie stir-fry, brown rice, flank steak

 

Thursday

Breakfast: Egg white muffin cups with veggies, strawberries

Snack: Vanilla Shakeology, peanut butter

Lunch: Leftover steak on mixed salad (spinach, romaine lettuce, cucumbers, tomatoes) with cheese

Snack: Tangerines, cashews

Dinner: Haddock, broccoli, mashed potato

 

Friday

Breakfast: Egg white muffin cups with veggies, grapefruit

Snack: Vanilla Shakeology, ½ banana, spinach

Lunch: Mixed salad (spinach, romaine lettuce, cucumbers, tomatoes), grilled chicken

Snack: Celery with almond butter or peanut butter

Dinner: BBQ Chicken Flatbread Pizza

 

Saturday

Breakfast: Gluten free waffle, fruit (depends on what I have left before grocery shopping)

Snack: Vanilla Shakeology, peanut butter

Lunch: Tuna on whole grain bread, fruit (again, depends on what I have left in the house and if I grocery shop before or after lunch)

Snack: Tangerines, cashews

Dinner: Slow Cooker Beef Chili, mixed salad

 

I do have the option for a third snack I could add on before bed. I try not to have a snack before bed but if I do it is usually a teaspoon of peanut butter, a banana, or few baby carrots. Sunday will be incorporated into my meal plan for next week!

As you can see I alternate many of my meals with dinner really being the only unique meal of the day. It just keeps things simple.

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Now for the grocery list!

Dairy

  • Egg whites
  • Sharp cheddar

Produce

  • Baby spinach
  • Romaine lettuce
  • cucumbers
  • Tomatoes
  • Red and green peppers
  • Grapefruit
  • Strawberries
  • Bananas
  • Baby carrots
  • Celery
  • Red Onion
  • Corn
  • Fresh cilantro
  • Tangerines
  • Asparagus
  • Broccoli

Meat

  • Boneless skinless chicken breasts
  • Ground beef
  • Haddock
  • Flank Steak
  • Shrimp

Grain

  • Whole grain bread
  • Whole wheat flatbread
  • Quinoa
  • Brown rice

Misc.

  • Reduced sugar barbecue sauce, also consider this recipe.
  • Black beans
  • Lime juice
  • Can diced tomatoes
  • Tomato paste
  • Kidney beans
  • Peanut butter

*I didn’t include all the spices from the dinner recipes so follow the link for full ingredient list.

Also check out my 21 Day Fix meal plan for week 2, or week 3.

  2Comments

  1. Pingback: Angela Desrochers21 Day Fix Meal Plan - Week 2 of My Fitness Journey! | Angela Desrochers

  2. Pingback: Angela Desrochers21 Day Fix Meal Plan - Week 3 of My Fitness Journey! | Angela Desrochers

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