21 Day Fix for Vegetarians and Vegans

Below are a couple of 21 Day Fix meal plan ideas for vegetarians and vegans. I developed these plans by combining the suggestions from the Beachbody blog and also Eat to Live by Dr. Joel Furhman.

The portions suggested by the Beachbody blog for the 1,200-1,499 calorie range, contain 5 greens, 3 reds, 3 yellow a, 1 yellow b, 1 purple, 1 blue, 1 orange, and 2 tsp. per day. The blog explains that "this menu includes more yellow containers, but differentiates between whole grains that are essential to a vegan diet (yellow a) and tubers and more processed carbohydrates (yellow b)."

Dr. Joel Furhman suggests eating 1 pound of raw veggies, 1 pound of cooked veggies, 4 pieces of fruit, and 1 cup of beans each day. For carbo whole foods like sweet potatoes and quinoa, he says to include these in your daily diet, but to limit to one serving per day (less than a fist size).

In my meatless container calculations below, I'm counting beans as "red" containers because they are high in protein. Based on the Beachbody blog post above, I believe beans would be considered a "yellow b," although I am still doing more research on this.

Monday (Vegan)

• 6:30am green dream smoothie like the one at Whole Foods, recipe below (1-2 greens, 1 purple)
• 7:30am black coffee
• 9:30am toasted English muffin with peanut butter (2 yellows, 1 orange) OR rolled oats & soy or almond milk (1 yellow)
• 12:30pm dark leafy greens such as kale plus lots of veggies; cucumbers, tomatoes, shredded carrots (3 greens); garbanzo beans (1 red), balsamic vinegar, pepper, spices.
• 3pm Shakeology (1 red), banana (1 purple), water, ice, 1 tablespoon peanut butter (1 orange)
• 6:30pm three bean veggie chili (1-2 red, 1 green)

21 Day Fix Container Totals: 5 Green 2 Purple 4 Red 2 Yellow 1 Blue 1 Orange

Sunday (Vegetarian)

• 7am apple (1 purple)
• 7:30am black coffee
• 10am green dream smoothie (1-2 greens, 1-2 purple, 1/2 orange)
• 11am veggie omelet: 2 eggs, mushrooms, onions, peppers, cheese (1 red, 1/2 green, 1/2 blue)
• 2pm Ezekial English Muffin with hummus and tomato (2 yellow, 1/4 blue, 1/4 green)
• 7:30pm three bean chili (1 red, 1/4 green)

21 Day Fix Container Totals: 3 Green 3 Purple 2 Red 2 Yellow 1 Blue 1/2 Orange

Green Dream Smoothie Recipe

• Spinach - handful
• Kale - handful
• Mango - a few big chunks
• Pineapple - 1 long slice
• Banana - 1/2
• Coconut Water - 1/2 to 1 cup
• Chia seeds or flax seeds - 1 spoonful

If you would like to learn more about joining my next challenge group or the coaching opportunity please tell me more about your goals so I can best support you..

5 Day Meal Plan with Grocery List

Hey y'all! I've completed 4 rounds of the 21 Day Fix. So far I've lost 15 pounds and I've gained a lot of strength (and confidence!). The exercise of putting together a 5 day meal plan was a bit eye-opening for me. I realized that I've been generalizing quite a bit. However, those small changes (to breakfast for example) really alters the number or carbs and proteins for the day. The ideas below offer slightly different daily plans but the container totals are the same. I hope that these help you to develop a plan that works best for you! Here we go:

Monday

• 7:30am black coffee
• 9:30am toasted English muffin with peanut butter (2 yellows, 1 orange)
• 12:30pm dark leafy greens such as kale plus lots of veggies; cucumbers, tomatoes, shredded carrots (3 greens); chicken (1 red), balsamic vinegar, pepper, spices.
• 3pm chicken parmesan with cheese (1 red, 1/2 blue) red sauce
• 6:30pm chicken (1 red), veggies (1 green)
• 7pm Shakeology (1 red), banana (1 purple), water, ice, 1 tablespoon peanut butter (1 orange)

21 Day Fix Container Totals: 4 Green 2 Purple 4 Red 2 Yellow 1 Blue 1 Orange

Tuesday

• 6:30am Shakeology (1 red), banana (1 purple), water, ice
• 7:30am black coffee
• 9:30am rolled oats & soy or almond milk (1 yellow); fruit such as raspberries, blackberries, strawberries (1 purple), 6 raw almonds (1/2 blue)
• 12:30pm turkey wrap (1 yellow, 1 red); and a dark leafy green salad (2 greens). think of this as half wrap and half salad
• 3pm meatballs (1 red) red sauce; apple (1 purple)
• 6:30pm chicken (1 red), veggies (1 green)

21 Day Fix Container Totals: 3 Green 2 Purple 4 Red 2 Yellow 1 Blue 1 Orange

Wednesday

• 7:30am black coffee
• 9:30am rolled oats & soy or almond milk (1 yellow); fruit such as raspberries, blackberries, strawberries (1 purple), 2 eggs (1 red)
• 12:30pm dark leafy greens such as kale plus lots of veggies; cucumbers, tomatoes, shredded carrots (3 greens); chicken (1 red), balsamic vinegar, pepper, spices.
• 3pm Shakeology (1 red), banana (1 purple), water, ice, peanut butter (1 orange); 12 raw almonds (1 blue)
• 6:30pm three bean meat chili with veggies (1 red, 1 yellow, 1 green)

21 Day Fix Container Totals: 4 Green 2 Purple 4 Red 2 Yellow 1 Blue 1 Orange

Thursday

• 6:30am Shakeology (1 red), banana (1 purple), water, ice, peanut butter (1 orange)
• 7:30am black coffee
• 9:30am rolled oats & soy or almond milk (1 yellow); 12 raw almonds (1 blue)
• 12:30pm dark leafy greens such as kale plus lots of veggies; cucumbers, tomatoes, shredded carrots (3 greens); chicken (1 red), balsamic vinegar, pepper, spices.
• 3pm greek yogurt (1 red), with fruit such as raspberries, blackberries, strawberries (1 purple)
• 6:30pm taco night, ground beef (1 red) with taco seasoning, beans (1 yellow), onion and peppers (1 green)

21 Day Fix Container Totals: 4 Green 2 Purple 4 Red 2 Yellow 1 Blue 1 Orange

Friday

• 7:30am black coffee
• 9:30am green smoothie with kale, blueberries, 1/2 banana, 1/2 cup soy milk, 2 dates, 1/2 avocado, chia seeds (1 green, 1 purple, 1 yellow, 1/2 blue, 1/2 orange)
• 12:30pm 1/2 turkey wrap (1 red, 1 yellow), with dark leafy green salad (2 green)
• 3pm Shakeology, 1 banana, ice, water (1 red, 1 purple), peanut butter (1 orange)
• 7:30pm date night: choose a meal with a protein, veggie, and starch (2 reds, 1 green, 1 yellow)

21 Day Fix Container Totals: 4 Green 2 Purple 4 Red 2 Yellow 1 Blue 1 Orange

Grocery List

• rolled oats
• soy or almond milk
• raspberries, blackberries, strawberries, blueberries, bananas, apples
• kale, cucumber, baby tomatoes, shredded carrots, asparagus or broccoli, onions, bell peppers, pre-washed dark green lettuce, avocado
• chicken breasts
• mozzarella cheese
• red sauce (for meatballs and chicken parm)
• Shakeology
• peanut butter
• 1 pound deli slices of turkey
• ground beef (enough for meatballs, 3 bean chili, and taco night) 
• raw almonds (non-salted, non-roasted)
• wraps
• garbanzo beans, black beans, red kidney beans
• pitted dates
• chia seeds

3 Months in: my experience being a Beachbody Coach!

I'm three months in to being a Beachbody coach and this experience has exceeded my expectations.

Here's the skinny:

First, coaching is not being a fitness trainer, it's not being the best at this whole process. It's about helping other people (and yourself) be healthier and the make the best choices we can each day. Everyone needs a little of that in their life!

When I started the 21 Day Fix, a new energy filled my whole being. I've always been an athlete but for the last 3 years (ever since having kids) I could not figure out how to make time to workout. On top of that, I had developed some really poor eating habits. This was the FIRST thing I did that helped me start working out and kick bad habits.

I noticed right away that I was telling my friends about this because I was SO excited. Immediately after starting the program I was losing weight, eating healthier, and feeling good about myself. Somewhere in the back of my mind I knew that I could be making $$$ just by sharing my experience. Hmmm... money is something I can get behind.

I became a coach almost immediately because I saw the opportunity. My coach makes $1500+ a month (after 1 year) and her coach makes $400K/year (after 2.5 years). That said, not everyone makes that kind of loot. However, I truly believe that if someone else can do something, I sure as hell can too.



Back up a sec, when I first signed up to be a coach my mind wasn't even on-point for this whole gig. I was a friggin' recluse. I wasn't sharing much on FB, I wasn't interacting much with my friends. I quickly learned that to be successful at this business you have to put out positive vibes.

In the last few months, my mind has switched from someone I wasn't (but someone I was stuck being) to my old self: confident, friendly, happy.

This is major, and I am not kidding when I say that I owe that transformation to being a coach.
On top of that, being a coach helps me stay accountable to being healthy. This is so important, especially since we can control our susceptibility of disease simply with what we put in our mouths.

Today, I checked my bank account to see how much money I've made so far. Mind you, I'm doing this to build an income that will be legit in the next year or two. I do this on top of my full-time job, this is not get rich quick, it's an income that gets incrementally higher as you progress. Anyway, can you believe that I've made $753.22 so far!?! I can't!

Long and short, this is a very cool opportunity for people who want to stay healthy, help other people, and make dough. If you want to learn more, shoot me a message and I'd be happy to share more!

By the way, there is incredible training on my team (and I'm no stranger to business - I was #1 at my corporate job this year)! This is an incredible community to be a part of.

"Beachbody does not guarantee any level of success or income from the Team Beachbody Coach Opportunity. Each Coach's income depends on his or her own efforts, diligence, and skill. See our Statement of Independent Coach Earnings located in the Coach Online Office for the most recent information on our Coaches' actual incomes."