21 Day Fix Menu and Meal Prep

It's here!! It's really, REALLY here!! I was SO excited to get my 21 Day Fix challenge pack and rip open the box. I knew the gist of the program but I was ready to dive in and learn the info inside and out!

I LOVE food! There I said it and it's on the table!! Who doesn't right?!?! But like most people I also struggle with portion control. Even if its a big bowl of steamed veggies or spinach salad with nothing but healthy goodness on it, you CAN eat too much! So I was ready to get my hands on those pretty little containers and start filling them. With this program, planning is going to be KEY to success. Since you're only allowed a certain number of each container each day its crucial that you figure out what you are going to eat ahead of time so that when dinner rolls around you're not standing there trying to figure out what you have left or how you can make a meal.

My hubby and I are doing this together so we sat down and created a meal plan based on each of our blocks. For the most part we are eating the same thing, he just gets to eat a little bit more, LUCKY!! hehehe But what I love the most about this program is that you can eat foods you like! You can even have wine and chocolate if you plan for it! So here is what we came up with for our weekly meal plan. We shopped on Sunday and prepped for the ENTIRE week. Yes it took a couple hours, yes my kitchen was a disaster but now for the whole week all of the meal prep is done. We literally just grab our meals, heat them up and eat!

70 meals (snacks and main meals) prepped for the week for two people!!

At first when I saw all of this put back in the fridge I was a little overwhelmed...it was a TON of food and I was a little full the first day. But now that we're well into day two and we are getting into a nice little routine I can say that it's actually the perfect amount of food and the right combination of different food groups. The little containers can be a little deceiving and look a little weird when you go to eat so I highly recommend portioning it out and then putting it on your plate so its a little prettier and more desirable. But hey if you eat out of the containers that totally works too!! Check out a few of our day one meals and my day 1 accountability pic....Cant wait to do the side by side for day 21!!!

So there it is folks, we're off and running. I'll check back in on Sunday with our results and give some more feedback on the program! If this looks like something you're interested in learning more about I invite you to check THIS out for all the details! And due to popular demand, our pilot group sold out so we have opened a second challenge group starting March 3rd if you're ready to join us I would love to have you! Please fill out the application below and shoot me a friend request on Facebook so we can chat an get you all set up!

T25 Week 4 Review with 5 Day Fast Track Meal Plan

   We made it!! We finished the 4th week of T25 Alpha phase and we are LOVING it!! I can definitely say that when we work together on something, my hubby and I are a force to be reckoned with!! We have not missed a workout since day one and occasionally we've thrown in an extra workout to keep us on track. I can PROUDLY say we have lost a combined 20 pounds in 4 weeks!

Now that we are pretty comfortable in the moves it can be easy to just "go through the motions" instead of continuing to push ourselves farther and harder. So this week we really focused on form. As we go through each move we've been encouraging each other not to stop early, push harder and do more reps.

We also chose to follow the T25 5 Day Fast Track meal plan this week. This meal plan is included in the program challenge pack. It's an 1,100 calorie a day plan that contains a healthy balance of protein, carbohydrates, and fats. You may be a little hungry for the next 5 days. That is totally normal. Remember just because your body wants food doesn't always mean you need food. However, if you are feeling low on energy, lagging in your workouts, or having trouble concentrating you may benefit from a few more calories. You can do this by doubling up on one or both of your daily snacks.  This is a little lower than normal for us but we were aiming to push past a plateau and it WORKED!!! Check it out, the recipes were very tasty!!

Day 1

Breakfast:  Raspberry Protein Smoothie

1 cup non fat milk (almond milk)

1/3 c fresh or frozen raspberries

1 scoop shakeology any flavor

1 tbsp flaxseeds

1 cup ice (I like less ice so I do just a few pieces)

Blend!!!!!

Am Snack:  Sweet Citrus Yogurt

1/2 c non fat plain yogurt with 2 tsp raw honey and 1 tsp finely grated grapefruit peel.

Lunch:  Chicken and spinach salad

2 cups fresh baby spinach

1/4 medium cucumber, sliced               

1/2 c sliced mushrooms

1 medium carrot, shredded

1 1/2 tsp. extra virgin olive oil

1 tbsp red wine vinegar

4 oz cooked chicken breast, boneless skinless sliced.

Place spinach, cucumber, mushrooms, and carrot in a large bowl and serve with dressing and chicken.

PM Snack:  Turkey Goat Cheese and avocado roll

2 slices of low sodium nitrate free lean turkey breast, spread with 1 tbsp soft goat cheese, topped with 1/2 tsp chopped raw walnuts and 2 thin slices of avocado and rolled up.

I also like to have this Turkey, Avocado, Pepper roll, SO tasty!!

Dinner: Grilled Fish Tacos with cabbage citrus slaw

I made a few changes to this recipe that you can find here!

Day 2
Breakfast:  Silky Almond Smoothie
1/2 c nonfat milk
1/4 cup unsweetened almond milk                        
1/4 cup water
1 scoop shakeology, any flavor
1 tbsp all natural almond butter
1 cup ice
Blend

Snack:
1 cup red or green grapes

Lunch: Avocado Veggie Burger
1 veggie burger patty
1 whole grain hamburger bun1 veggie burger patty

1 whole grain hamburger bun
1/8 medium ripe avocado, mashed
1 tbsp prepared salsa- I like the black bean and corn salsa from Giant Eagle
1/4 medium apple sliced
Preheat grill or broiler. Grill patty on both sides for 3 to 4 minutes.  Place on bun with avocado, salsa and top of bun.
Serve with apples on the side.

PM Snack:
1 large hard boiled egg, cut in half, drizzled with 1/2 tsp of extra virgin olive oil, sprinkled with 1 dash of ground black pepper.        

Dinner: Chicken in foil
1 4oz chicken breast, boneless and skinless
Sea salt and ground black pepper to taste
1 medium new potato, sliced
1/4 medium red bell pepper, chopped
1/4 medium onion, chopped
1 fresh thyme sprig

Preheat oven to 375. Season chicken with salt and pepper. Place potato slices on a piece of aluminum foil. Top with chicken, bell pepper, onion and thyme; fold foil over and seal edges securely to form a pouch.  Place on a bake sheet and bake for 15 to 18 minutes or until chicken is cooked through and no longer pink in the middle.

Day 3
Breakfast: Yogo Berry Blast Shakeology
1 cup water
1/2 cup nonfat vanilla yogurt
1 cup fresh or frozen mixed berries
1 scoop shakeology any flavor
1/2 c ice and blend

Am Snack: quinoa snack:  

1/3 c cooked quinoa topped with 2 tbsp coconut milk and 4 sliced medium strawberries.

Lunch:
2 large hard boiled eggs, cut in half, yolks removed and reserved.  4 tsp greek yogurt plain, 1 tsp mustard; 1 green onion finely chopped, sea salt and pepper to taste and paprika
Combine egg yolks, greek yogurt, mustard and green onion in bowl and mix til smooth.
Season with salt and pepper and fill eggs and enjoy

PM Snack
1 lage whole grain wheat cracker topped with 1/2 tsp prepared mustard; 1 slice of low sodium nitrate free chicken breast, and 1 slice of swiss cheese.

Dinner:  Lemon Dill Halibut
1 6 oz raw halibut filet
1 1/2 tsp extra virgin olive oil
1/4 tsp lemon pepper
1 dash sea salt
1 fresh dill sprig, finely chopped
1/2 up whole wheat couscous, hot
lemon wedges for garnish

Preheat oven to 500 degrees
Brush both sides of halibut with oil.  Place on baking pan.  Sprinkle halibut with lemon pepper, salt and dill.
Bake for 4 to 5 minutes on each side or until halibut flakes.
Serve with couscous.

Day 4
Breakfast:  Morning Delight Smoothie
1 cup 100% orange juice
1/3 medium banana, cut into chunks
1 scoop Shakeology any flavor
1 cup ice
Place in blender and blend

Am Snack
Cinnamon Ricotta berries
1/3 cup part skim ricotta cheese topped with 1/4 cup fresh or frozen berries.  1 tsp slivered almonds, and 1 dash ground cinnamon.

Lunch:
4 oz raw lean top sirloin steak
2 cups fresh arugula
10 cherry tomatoes cut in half
1/2 c canned drained artichoke hearts
1 1/2 tsp extra virgin olive oil
1 tbsp balsamic vinegar
Preheat grill or broiler to high
Grill or broil sirloin for 3 to 5 minutes on each side or to desired doneness. Remove sirloin from heat and allow to stand for 5 minutes.
Place arugula, tomatoes, and artichokes in a large bowl. Drizzle with EVOO and vinegar and toss!
Place Sirloin on top and serve.

Snack:  Tuna and celery boat. 
1 medium celery stalk filled with 2 oz drained solid white tuna and drizzled with 1 tsp fresh lemon juice and 1/2 tsp extra virgin olive oil.

Dinner:  Roasted Tofu with Veggies
1 lb firm tofu, drained and cut into cubes
5 cloves garlic, chopped
12 oz green beans, trimmed
1 cup medium mushrooms, cut into quarters
1 medium onion, cut into chunks
3 medium red potatoes, cut into quarters.
1 tbsp extra virgin olive oil
1 tbsp reduced sodium soy sauce
all purpose seasoning blend, salt free.

Preheat oven to 375 degrees
Place tofu, garlic, green beans, mushrooms, onion, and potatoes in a glass baking dish; drizzle with oil and soy sauce.
Sprinkle with seasoning blend if desired and toss well
Bake for 45 to 60 minutes or until vegetables are tender, stirring every 20 minutes.
One serving equals 1/4 of recipe.  Refrigerate for up to 4 days.

Day 5                                                                       

Breakfast: Peanut Butter cup Shakeology
1/2 cup water
1/2 unsweetened almond milk
1 tbsp all natural peanut butter
1 scoop Shakeology, any flavor
1/3 medium banana, cut into chunks
1/2 cup ice
Place all in blender and blend.

AM Snack
1/2 cantaloupe or 1 1/2 cups cubed honeydew or 1 1/2 cups cubed watermelon.

Lunch:
2 slices whole grain bread
2 tsp prepared pesto sauce
1/4 medium avocado, sliced
2 oz low sodium, nitrate free, lean turkey breast, deli sliced
1/4 medium cucumber, sliced
1 slice medium tomato
1 thin slice medium red tomato
2 romain lettuce leaves, washed and patted dry
Top one slice of bread with pesto sauce, avocado, turkey, cucumber, tomato, onion, lettuce, and second slice of bread.

PM snack:
Tuna and celery boat.  1 medium celery stalk filled with 2 oz drained solid white tuna and drizzled with 1 tsp fresh lemon juice and 1/2 tsp extra virgin olive oil.

Dinner: Chef Salad
2 cups romain lettuce chopped                                  

1 oz low sodium lean turkey breast chopped
1 oz lean ham chopped
1 oz mozzarella cheese
medium tomato chopped
1/8 medium avocado, diced
5 medium black olives
1 tsp extra virgin olive oil
1 tbsp red wine vinegar

Place all ingredients together and drizzle with dressing.

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