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