Week 1 – 21 Day Fix Meal Plan

I’ve been posting about my love for the 21 Day Fix meal plan on my Facebook page a lot!  I just can’t help it, I’m love with the whole thing.  It just makes a ton of sense to me!

It’s not that I wasn’t eating healthy before…I just wasn’t eating the correct portion and balance of foods for me and my body’s needs.  This program is basically fool proof.  If you follow the guide book and stick to the list of foods, you can’t lose!  You WILL see results.

What I like most about it is NO MORE MEASURING and NO MORE COUNTING!!  I really hated logging into MyFitnessPal each day and manually typing in every. single. thing. I. ate. that. day.  Boring.  I have nothing against MFP, I think it’s a wonderful site, but to keep that up for months at a time gets to be a bit much.  Instead, I just fill up my containers with the approved foods and I know that it’s exactly how much I should be eating for my calorie range.  Simple. And I’ve noticed that my body has a much better system of regulating when I’m full.  I know exactly when to stop eating.

DOWNLOAD YOUR COPY: 21 day fix meal plan week 1

21 day fix meal plan

I get asked all the time about what a grocery list should like; what types of foods should you buy.  While I can’t list EVERYTHING you need here, I’m going to give you some suggestions based on what you should be eating on a daily basis for the Fix.

Proteins:

lean chicken or turkey breast
fish like salmon and tilapia
eggs
lean ground turkey
pork tenderloin
tempeh
plain Greek yogurt

Turkey bacon is on the approved list, but I stay away from meat like that is it’s very high in sodium and you can retain a lot of water when you eat it.

Vegetables:

spinach
broccoli
asparagus
beans
carrots
cucumbers
celery

Of course there are many more, but these are some of my favorites.

Fruits:

berries
watermelon
orange
apple
grapes
kiwi
1/2 banana

Notice it says 1/2 a banana??!  Bananas are higher in starch, so that is why a little goes a long way.

Complex Carbs:

yams and sweet potatoes
beans
brown rice
quinoa
corn
rolled oats (NOT instant)
whole wheat bread
whole wheat tortilla

There are also things like whole wheat waffles, pancakes, crackers, etc.  For me, these are not part of my diet as I prefer to eat Ezekiel bread as it’s lower in carbs and easier to digest and I also like brown rice tortillas.  However, if you are just starting and want to include those things, go ahead…baby steps, right?!

Healthy Fats:

avocado
raw nuts
natural nut butter
hummus
goat cheese
coconut oil

This is the category I would usually eat too much of in the past!  Cutting down on these foods and also eliminating cheese and dairy from my diet has helped me tremendously.  Cheese makes me really bloated, and I’ve noticed that is gone now since eliminating it and also since switching to a vegan protein drink.

A list of other ingredients I use frequently:

Shakeology! My clinically proven daily dose of dense nutrition!

chia seeds
unsweetened almond milk
lemons
herbs/spices
lemons for my water
raw honey

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If you would like more support in your 21 day fix journey or you would like to start your 21 day fix journey please leave your name and email address for info on my next 21 day fix challenge!

Momma T is about to get in the 21 DAY FIX

The 21 day fix is here and I actually have my copy in my hand!!!!!  I felt like it was Christmas morning when I received my package!  I truly am beyond excited and stoked about this program.  I am absolutely loving P90X3 and I am getting great results but I am very curious about the portion sizes.  As a clean eater I really feel like I am eating the right types of foods but I always tend to over do it with the healthy foods!  So this is going to really help me to keep everything in check!  Also, the timing couldn’t be more perfect because we leave for our Beachbody Cruise in 36 days!!!

21 day fix

So I decided to put my P90X3 journey on a 21 day hold and commit to the next 21 days of this program and then I will come back and finish the last 30 days of X3 with my nutrition completely dialed in and ready to rock!

I spent Friday reading through the nutrition guide and understanding the plan.
Your container allowance per day is calculated based on your weight and the average of 400 calories burned per fix workout.  Then you are given a range you need to stay in!

For me, I am in the 1,200 to 1,499 calorie range! That gives me 3 green (veggies) 2 purple (fruits), 4 Red (protein) 2 Yellow (starchy carbs) 1 Blue (nuts, ect) 1 Orange (nuts and dressings) 2 spoons (nut butters, olive oil).  
21 day fix 2 days until

Then, each container is broken down in the manual with a list of foods that you can eat.  I love it because I can easily pick from each list and create a meal plan for the week.  I love that the foods are listed in order of importance. So the higher on the list the foods are the more nutritionally sound they are! Of course you should have a variety of foods from the lists to give you variety of nutrients for your body.

I have not been eating out of the containers, but I measure and pour onto my plate.  Surprisingly each time I do that I am amazed with how much food I am still eating.

You do get the option to drink milk, soy milk, almond milk, coconut water, coconut milk and fruit juices but you have to sub out a yellow container and you are only allowed them 3x per week!  So it does make you re think your drink as well.  I tend to forgo the almond milk in my shake so that I can have the carb later in the day to keep my energy level up!  Also you can have a glass of wine but you give up a yellow container which is a carb for the day!  In my case, I would rather eat food than drink wine!  I get grumpy without food!  lol

How does Shakeology fit into this??  It is counted as a Red container which is a protein!  🙂  BONUS easy quick meal for me!

shakeology button

There are also treats allowed as well. They give you a list of treat ideas that replace a yellow container.

Recipes!  There are a list of seasoning mixes that you can whip up to prepare your food with!  There are container recipes for your veggies, protein and starchy carbs as well.  I love the recipes for your shakeology and the home made dressing recipes!!!

There is an awesome restaurant guide as well.  I like that they give you a list of restaurant foods and what containers that they will check off.  For example cheese and veggie pizza (1/4 of  12inch slice) is 2 yellow, 1 orange and 1 green!  In my opinion that would not be worth it to me!  I’m all about getting the most out of the foods that I eat!!!!  The one I would go with is lean meat tacos (soft corn) with cheese, lettuce, and salsa (2 tacos) is 1 yellow, 1 red, 1 green and 1 blue!
Now that is worth it and filling!

So now the hard part is figuring out how to keep track of all this and make it work for you!  Luckily we have made it easy for you!  On the Team Beachbody site there are tracking sheets that you can put your container allowance at the top and you can tally each meal of the day and check of what you have! This really gives you a visual to follow.

For me, I am the meal planner so I made myself a color coded excel spreadsheet where I plugged in exactly what I am going to eat for the week. Then along side of that I have my sheet of paper with my grocery list of things I need to pick up at the store.  This way when I am done with the meal plan I can print it off and stick it on the fridge, so I don’t forget what I am making.  Then, I shop so that I actually have the food I planned for! This makes my life so much easier.  No standing in front of the fridge each night wondering what to make!!!

Follow me for the next 21 DAYS and I’ll be posting all my workouts, meals, and progress!!

This is my Before 21 Day Fix Pic and Stats ❤

21 day fix icon

Do you want in on my 21 Day Fix accountability and Support?!?!  Complete the application below to be considered for my next accountability and support group!  I will keep you on track to reaching your own 21 day success!!!!  The start of a new you, a healthier lifestyle and the body you have always wanted….. THE HEALTHY WAY!!

SHAKEOLOGY GIVEAWAY!!!

I’m hosting two new challenges in FEBRUARY!

If you are not already my customer or one of my coaches you can be entered to win a FREE bag of SHAKEOLOGY just by inviting to one or both of my groups!!!

Go Friend me on Facebook and join my next two events then INVITE AWAY!! Person with the most challenge packs sold WINS!!!

If you have questions, or would like more information, fill out the contact form:

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Snacktime! Momma T’s Salsa Egg Boats

salsa egg boats

Before hunger sets in be pro-active! Throw some eggs into some hot water and boil approx. 10 minutes.

Crack, shell and divide each egg in half putting yolks into a side bowl.

Mash the yolk with your favorite mustard and S&P to taste.

I use a melon baller to re-scoop the yolks back into the whites then top with my favorite salsa.

Instant YUM!

200 calories. 5g fat.