Hey Everyone! Last week I decided to follow a 21 day fix meal plan, and I want to share with you every meal, recipe, and step! I promise you I’ve made it unbelievably easy for you to succeed in your 21-day fix, or if you just want to start eating a little healthier 🙂

If you’re curious, here is what a 21 day fix looks like:

In one day you eat 3 servings of veggies, 2 servings fruit, 4 servings of protein, 2 servings of carbs, 2 servings of healthy fats, 2 tablespoons of dressing/marinades, and 1 tablespoon of oil/butter.

21 Day Fix Meal Plan and Grocery List

My 21 day fix meal plan is designed for one female in the 1,200- 1,499 calorie range.  While all my breakfasts, lunches, and snacks serve only 1, my dinners are meant for 2 people.  Adjust your grocery list accordingly 🙂

21 Day Fix Grocery List

21 Day Fix Meal Plan

Day 0- Sunday

• Grocery shop and prepare your lunches for the week.  It’s only one recipe, so it’s super easy 🙂  Store your dressing in a separate, small container.
• Wash and dry your fruit and store it in plastic containers lined with paper towels.
• Freeze all your meat in separate gallon sized bags expect for Monday’s steak and Tuesday’s chicken.
• Make the quick pickled onions for Perfect Avocado Toast with Easy Pickled Onions
• To make life even easier for yourself, while you’re already cooking on Sunday, go ahead and make Monday night’s chimichurri marinade, and marinade the steak in a gallon size plastic bag overnight.

Day 1- Monday

• Breakfast

  Perfect Avocado Toast with Easy Pickled OnionsThis will be your breakfast again tomorrow, so make enough avocado mash for 2 days, and just keep the other half covered in the fridge!

• Lunch

  Baby Kale, Butternut Squash, Chicken and Quinoa Salad

• Snack

  If you’re truly following a 21 day fix meal plan, you will have Shakeology.  If you’re just trying to eat healthier, no problem! You can either substitute any kind of chocolate protein powder, or you can eat 1 cup of low fat plain greek or regular yogurt with 2 cups berries.

Smoothie: blend 1 serving Shakeology/protein powder with 2 cups berries, 1 cup unsweetened almond mix, and a few ice cubes.

• • Dinner

    Grilled Chimichurri Skirt Steak and Green Beans

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    I’m counting the steak tonight for 2 protein points, so feel free to eat 8 ounces. YUM! Also, try and keep the chimichurri dipping sauce to 1-2 tablespoons in order to keep your oil intake low.

Day 2- Tuesday

• Breakfast

  Perfect Avocado Toast with Easy Pickled Onions

• Lunch

  Baby Kale, Butternut Squash, Chicken and Quinoa Salad

• Snack

  Smoothie: blend 1 serving Shakeology/protein powder with 2 cups berries, 1 cup unsweetened almond mix, and a few ice cubes.

  If you’re truly following a 21 day fix meal plan, you will have Shakeology.  If you’re just trying to eat healthier, no problem! You can either substitute any kind of chocolate protein powder, or you can eat 1 cup of low fat plain greek or regular yogurt with 2 cups berries.

• Dinner

   

  Greek Chicken Kabobs with Homemade Tzatziki

Day 3- Wednesday

• Breakfast

  Smoothie: Shakeology/ protein powder blended with 1/2 a banana, 1 tablespoon of peanut butter, 1 cup almond milk, and a couple ice cubes.

Alternatively, you could eat 1 cup low fat greek or regular yogurt with  1/2 sliced banana and 1 tablespoon chopped peanuts.

• Lunch

Baby Kale, Butternut Squash, Chicken and Quinoa Salad

• Snack

Snack on 1 cup of berries.

• Dinner

Slow Cooker Chicken Tacos

• I substituted the chicken for pork to keep it interesting this week, but feel free to use chicken instead 🙂
• Load up your tacos with as many veggie fixins as you’d like! Lettuce, onion, peppers, etc., but keep your healthy fats to 1/3 of a cup. I like to use 1/4 of an avocado, (you still have some leftover from breakfasts!) and a sprinkle of cheese.
• For the 21 day fix, you can have 2 corn tortillas or 1 flour tortilla.

Day 4- Thursday

• Breakfast

  1 slice of whole grain bread toasted, with 1 tablespoon of peanut butter spread, and topped with 1/2 a sliced banana.

• Lunch

  Baby Kale, Butternut Squash, Chicken and Quinoa Salad

• Snack

  Smoothie: blend 1 serving Shakeology/protein powder with 1 cup berries, 1 cup unsweetened almond mix, and a few ice cubes.

  If you’re truly following a 21 day fix meal plan, you will have Shakeology.  If you’re just trying to eat healthier, no problem! You can either substitute any kind of chocolate protein powder, or you can eat 1 cup of low fat plain greek or regular yogurt with 1 cup berries.

• Dinner

  No-Guilt Spaghetti Squash Bolognese

Day 5- Friday

• Breakfast

  Smoothie: blend 1 serving Shakeology/protein powder with 1 cup berries, 1 cup unsweetened almond mix, and a few ice cubes.

  If you’re truly following a 21 day fix meal plan, you will have Shakeology.  If you’re just trying to eat healthier, no problem! You can either substitute any kind of chocolate protein powder, or you can eat 1 cup of low fat plain greek or regular yogurt with 1 cup berries.

• Lunch

  Baby Kale, Butternut Squash, Chicken and Quinoa Salad

• Snack

  Snack on 1 cup of berries.

• Dinner

  Pecan Crusted Pork Tenderloin with Honey Mustard GlazeHappy Friday! Reward yourself with this decadent tasting pork tenderloin, roasted broccoli, and a baked potato/sweet potato.

Day 6- Saturday

• Breakfast

  Smoothie: blend 1 serving Shakeology/protein powder with 1 cup berries, 1 cup unsweetened almond mix, and a few ice cubes.

• Lunch

  Perfect Avocado Toast with Easy Pickled Onions

• Snack

  1 cup low fat greek or regular yogurt with  1/2 sliced banana and 1 tablespoon chopped peanuts.

• Dinner

  Coconut Mango Chicken with Peppers and RiceEither double up on your chicken to hit your protein goal for the day, or substitute with a scoop of greek yogurt on top 🙂

Day 7- Sunday

• Breakfast

  Happy Sunday! Celebrate with 2 eggs cooked your favorite way in 1 tablespoon of olive oil or butter.  Serve with 4 slices of turkey bacon, and a cup of fresh fruit.

• Lunch

  For lunch, get creative with your salad! Lettuce, veggies, chicken, cheese, and dressing of your choice.

• Snack

  Perfect Avocado Toast with Easy Pickled Onions

• Dinner

  Asian Noodles with Steak and Green Beans

That’s the 21 Day Fix Meal Plan for a whole week.

I would love to hear if this worked for you, or any suggestions for the next 21 Day Fix Meal Plan! Did you make any of the recipes? Show me your pics on Instagram @allyscooking!

Looking for another healthy diet plan? Check out my 1,200 Calorie Meal Plan