21 Day Fix Meal Prep (2,100-2,300 Calorie Bracket)

21 Day Fix Meal Prep

Here are the meals in greater detail. Scroll for a complete shopping list:

Meal 1 (Breakfast M/W/F): Spinach and Feta Egg Cups (use these recipes as a guide) with 2 eggs, 1 cup fresh spinach, and 2 Tbsp. feta cheese cooked in 1 tsp. olive oil (amount makes 2 egg cups), with 1 cup raspberries – 1 red, 1 green, 1 purple, ½ blue, 1 tsp.

Meal 1 (Breakfast Tue/Thur): Breakfast sandwich with 1 toasted English muffin, 4 slices turkey bacon, 2 slices tomato, and 2 sliced hard-boiled eggs, with 1 cup blueberries – 2 yellows, 2 reds, ½ green, 1 purple

Meal 2 (Snack Daily): 1 scoop Chocolate Shakeology with 1 cup unsweetened almond milk, 2 tsp. almond butter, and ½ large banana – 1 red, ½ yellow, 1 purple, 2 tsp.

Meal 3 (Lunch M/W/F): 1 cup arugula, ¾ cup chopped grilled chicken breast, apple slices, and 1 small sweet potato sliced baked with 1 tsp. olive oil – 1½ yellow, 1 red, 1 green, 1 purple, 1 tsp.

Meal 3 (Lunch Tue/Thur): Chicken and Black Bean Burrito Bowl and 1 medium apple – 1½ yellow, ½ red, 1½ green, 1 purple, 1 blue

Meal 4 (Snack M/W/F): ¾ cup reduced fat (2%) plain Greek yogurt with 1 cup mixed berries, topped with 2 Tbsp. unsweetened shredded coconut – 1 red, 1 purple, 1 orange

Meal 4 (Snack Tue/Thur): 1 cup celery sticks topped with 2 tsp. nut butter, with ¾ cup cottage cheese, and 1 hard-boiled egg – 1½ red, 1 green, 2 tsp.

Meal 5 (Dinner M/W/F): 2 servings (about 3 cups) Turkey Chili and salad made with 1 cup romaine lettuce, ½ cup halved cherry tomatoes, ½ cup chopped bell pepper, and ⅛ ripe avocado) drizzled with 2 tsp. extra-virgin olive oil and 2 Tbsp. white balsamic vinegar (free) – 2 yellows, 2 reds, 4 greens, ½ blue, 2 tsp.

Meal 5 (Dinner Tue/Thur): Salad made with 2 cups green leaf lettuce, ½ cup halved cherry tomatoes, ½ cup chopped cucumber, ¾ cup chopped grilled chicken breast, and 2 Tbsp. sunflower seeds drizzled with 2 tsp. extra-virgin olive oil and 2 Tbsp. red wine vinegar, served with a medium orange – 1 red, 3 greens, 1 purple, 1 orange, 2 tsp.

Grocery List for the 21 Day Fix 2,100–2,300 Calorie Level Meal Prep

Produce
3 apples
3 bananas
2 cups blueberries
2 cups raspberries
3 cups mixed berries
2 oranges
1 lime
3 cups arugula
3 cups spinach
4 cups leaf lettuce
4½ cups romaine lettuce
1 bunch parsley
1 bunch cilantro
1 avocado
1 large tomato
2½ cups cherry tomatoes
3 cups celery sticks (about 1 bunch)
1 cucumber or 2 Persian cucumbers
3 to 4 red bell peppers
1 yellow bell pepper
1 large onion
3 small sweet potatoes

Dry Goods
raw, unsalted sunflower seeds
nut butter
unsweetened shredded coconut
⅓ cup brown rice (or 1 cup cooked)

Canned Goods
28 oz. can tomatoes
2 cans kidney beans
1 can black beans

Protein
24 oz. chicken breast (pre-cooked if possible)
1 lb. raw 93% lean ground turkey
8 slices turkey bacon
1 dozen eggs
5 packets Shakeology

Dairy and Dairy Alternatives
5 cups almond milk
3 cups reduced fat (2%) plain Greek yogurt
¼ cup jack cheese
½ cup feta cheese
12 oz. lowfat (2%) cottage cheese

Bakery
2 whole-grain English muffins

Miscellaneous
Fresh salsa

Pantry
olive oil
Himalayan pink salt or sea salt
ground black pepper
chili powder
crushed red peppers

Need a 21 Day Fix kit? Click HERE!!!

Cauliflower Poppers

Ingredients

1 spray(s) cooking spray

1 head(s) (medium) uncooked cauliflower

1/2 teaspoon ground cumin

1/2 teaspoon chili powder, or more to taste

1/2 teaspoon table salt

1/2 teaspoon black pepper

Instructions

1. Preheat oven to 400°F. Coat a baking sheet with cooking spray.

2. Cut cauliflower florets into bite-sized pieces (there should be about 4 cups). Place cauliflower in a medium bowl and add cumin, chili powder, salt and pepper; toss well to coat.

3. Spread cauliflower on prepared baking sheet and bake until cauliflower is tender, but not mushy, stirring halfway through, about 10 minutes. Yields about 1/2 cup per serving.

Italian Bean Burger Recipe

These burgers are vegetarian-friendly and packed with wholesome goodness.

Total Time: 20 min.
Prep Time: 10 min.
Cooking Time: 10 min.
Yield: 8 servings

Ingredients:
1 (15-oz.) can black beans, drained, rinsed, mashed
2 cups cooked brown rice
¼ cup finely chopped onion
3 Tbsp. all-natural tomato paste
2 tsp. dried basil leaves
1 tsp. dried oregano leaves
¼ cup grated Parmesan cheese (optional)
8 whole-grain hamburger buns
8 slices medium tomato
8 romaine lettuce leaves

Preparation:
1. Preheat grill or broiler to high.
2. Place beans, rice, onion, tomato paste, basil, oregano, and cheese in food processor; pulse until well blended. Form into eight patties.
3. Grill or broil patties for 4 to 5 minutes on each side, or until cooked through.
4. Place each patty on a bottom bun. Top with tomato, lettuce, and top bun.

Healthy Breakfast In Under 5 Minutes

Crunched for time in the mornings? Think you JUST don't have time for a breakfast, much less a healthy one? Think again! On my busy days, I either whip up a Shakeology or make an omelet in my cute lil gadget. I picked it up at the grocery store for a few bucks, I'm sure you can find one on Amazon.

Step 1: Whisk 1-3 eggs in a cup.

Step 2: Pour half the eggs into each side of the cooker and leave open. Microwave 1-1.5 minutes. {For 2 eggs, 1 minute. 1 egg, 30 seconds}

Step 3: Take out of microwave and let set. Prepare your omelet filling (meats, cheeses, veggies). Add filling to one side, close cooker and microwave again. 1 minute for 3 eggs. Reduce time for 1-2 eggs.

Step 4: Carefully remove, open your cooker and your omelet will come right out. NO sticking :) Eat and enjoy your protein packed breakfast!

I put spinach in mine with a side of fresh made guacamole and sliced organic strawberries! Filling, delicious, and healthy!

NOTES: For those that follow the 21 Day Fix meal plan here are your container usages for this meal: 1/2 Green, 1 Blue, 1/2 Purple, and 1 Red!

21 Day Fix Approved Recipes

The following are just some of the 101 recipes featured in the new Fixate cookbook! 

Want to get your own copy of the Fixate? CLICK HERE! 

Want to get the complete 21 Day Fix kit? CLICK HERE!

Serves: 1

Prep Time: 10 min.

Cooking time: 10 min.

Containers: 1/2 Green, 1 Red, 1 Blue, 1 Tbsp

Ingredients: 1 (4oz) raw chicken breast, boneless/skinless

                    1 dash ground black pepper

                    1/2 tsp. olive oil

                    2 tsp prepared pesto sauce

                    2 thick slices large tomato

                    4 large basil leaves

                    1 slice fresh mozzarella 

                    1 dash sea salt (or Himalayan salt)

                    4 tsp. balsamic vinegar

Directions: 1. Season both side of chicken evenly with pepper

                   2. Heat oil in medium nonstick skillet over medium heat

                   3. Add chicken; cook for 3-4 minutes on each side or until no longer pink in middle

                   4. Top chicken with pesto, slices of tomato, basil leaves, and cheese

                   5. Reduce heat to medium-low; cook, covered, for an additional 2 minutes or until cheese

                        is melted and tomatoes are softened. 

                   6. Serve topped with fresh basil leaves

Serves: 5 (2 pancakes each)

Prep time: 15 min.

Cooking time: 15 min.

Containers: 1 Purple, 1 Red, 2 Tbsp

Ingredients: 2 cups sliced pears

                    1 tsp. ground cinnamon

                    1 cup almond flour

                    1/2 cup coconut flour

                    1/2 cup unsweetened almond milk

                    3 large eggs

                    1 tsp. pure vanilla extract

                    1.5 scoops whey protein powder (vanilla flavor)

                    nonstick cooking spray

Directions: 1. Combine pears and cinnamon in a medium bow, mix well and set aside. 

                   2. Combine almond flour and coconut flour in a medium bowl, mix well and set aside

                   3. Place almond milk, eggs, extract, and protein powder in bleeder, blend until smooth. 

                       Place in a large bowl.

                   4. Add almond flour mixture to almond milk mixture, mix well.

                   5. Heat medium nonstick skillet, lightly coated in spray, over medium-low heat.

                   6. Heat medium nonstick skillet, cook for 2-3 minutes or until edges start to set. Flip 

                       with spatula, cook for an additional 90 seconds.

                   7. Continue with remaining batter.

                   8. Serve topped evenly with pear and cinnamon mixture.

Serves: 6 (3/4 cup each)

Prep Time: 20 min.

Cooking Time: None

Containers: 1 Yellow, 1 Purple, 1/2 Orange

Ingredients: 2.5 cups unsweetened almond milk  

                    1/2 cup chia seeds

                    6 tbsp. organic unsweetened cocoa powder

                    2 tbsp pure maple syrup

                    2 tsp pure vanilla extract

                    1/4 tsp sea salt (or Himalayan salt)

                    3 cups chopped strawberries

Directions: 1. Combine almond milk, chia seeds, cocoa powder, maple syrup, vanilla, and salt

                       in large bowl. Whisk for 2 minutes or until cocoa powder is blended well.

                   2. Let stand at room temp for 30 min; mix well then refrigerate covered for 4 hrs or 

                       overnight, stirring occasionally. 

                   3. Divide evenly into 6 small serving bowls. Top each with 1/2 cup strawberries

15 Summer Salad Recipes

Arugula Salad with Chicken and Black Beans

Sometimes, the simplest salads are the best. Like this hearty 21 Day Fix recipe that has only 5 ingredients and can be made in minutes. Chicken and black beans add protein and fiber, and avocado adds healthy fats to make it a satisfying meal for lunch or dinner. Get the recipe.

Grilled Peach Panzanella

Panzanella is an Italian salad made with crisp, day-old bread that soaks up the juices of tomatoes and dressing. Our version gets luscious sweetness from grilled peaches, which are beautifully ripe right now. Get the recipe.

Spinach Salad with Quinoa, Chickpeas, and Paprika Dressing

This colorful salad is a show-stopper. Make it for your next potluck or picnic, or amaze your family for dinner any night of the week. Quinoa and chickpeas give it a hearty serving of protein, but the stars of the recipe are the piquant paprika dressing and the full cup of torn mint leaves. Once you taste this salad, you’ll want to add mint to all of your salads. Get the recipe.

Spinach and White Bean Salad with Orange and Grapefruit 

Brightly flavored citrus and creamy white beans make a perfect salad for any season. This recipe is light and refreshing for summer, and the orange and grapefruit slices are a real pick-me-up. It makes a great lunch to pack for work. Get the recipe.

Cucumber, Watermelon, and Mango Salad with Mint

Cucumber, watermelon, and mango make this summer salad refreshing and colorful, and chicken adds hearty protein to make it a satisfying meal. Top with as much fresh mint as you like! It’s a great make-ahead salad for a picnic or to pack for lunch. Get the recipe.

Summer Chickpea Salad

This salad of crunchy radishes, juicy cherry tomatoes, mild green onions, avocado, chickpeas, and feta is delicious with or without lettuce. For a different spin, I combined my leftover bean mixture with a can of tuna…and it was a revelation. Get the recipe.

Greek Cucumber Salad

Cucumber and onion go perfectly with salty feta and kalamata olives. Chopped fresh dill is a flavorful finishing touch. Get the recipe.

Orange-Jicama Salad

Jicama makes this salad crunchy and really filling! Soaking the matchstick-sized pieces of jicama in a lime juice and red wine vinegar dressing infuses it with lots of extra flavor. Orange wedges make it bright and refreshing. Get the recipe.

Tuna and White Bean Salad

This delicious tuna and white bean salad with tomatoes and artichoke hearts makes a hearty lunch or dinner thanks to 24 g of protein and 8 g of fiber. Get the recipe.

Watermelon, Feta, and Kalamata Olive Salad

Here is a new take on the popular watermelon and feta salad. Our recipe adds salty kalamata olives and fresh herbs for a surprisingly delicious Mediterranean twist. Get the recipe.

Kale Salad with Turkey Bacon, Egg, and Avocado

Our Social Media Manager came up with what she calls a “breakfast salad.” She topped kale with all of the fixings of a BLAT, and then we went crazy and added a soft-boiled egg and sunflower seeds. The result has become one of my favorites. I love the added crunchiness of the sunflower seeds and turkey bacon with the tenderness of the soft-boiled egg and tomatoes.  Get the recipe.

Fig Salad with Honey-Lemon Dressing

Figs are one of those special summertime treats that should be enjoyed all season long. They add dimension and sweetness to this easy salad. Pile this on top of your favorite lean protein and dig in.   Get the recipe.

Kale Salad with Chicken

This crunchy kale salad with chicken, tomatoes, and sunflower seeds takes just a few minutes to make, so even people with busy schedules can find time to eat this healthy meal. It keeps well in the fridge for several days, so it’s also great for meal prep!  Get the recipe.

Arugula Salad with Peaches and Mozzarella

This recipe is one of my favorite ways to eat the sweet, juicy peaches that are filling the farmers markets right now. Slice them and toss with some peppery arugula, fresh mozzarella, and a drizzling of good balsamic vinegar. Not all balsamic vinegar is created equal, aged balsamic has a sweeter, more complex flavor that makes this salad sing. Get the recipe.

Spinach Salad with Strawberries and Walnuts

Fresh baby spinach is topped with protein-packed chicken, sweet strawberries, and crunchy walnuts. If you have cooked chicken on hand, and a bag of pre-washed spinach, this could be dinner in under 5 minutes. Get the recipe.

7 Healthy Popsicle Recipes

Keep cool in these dog days of summer, and please kids off all ages, with these much healthier–and tastier–popsicles made from fresh fruit and juices. They’re all Beachbody-approved and have less than 125 calories!

Mixed Berry Popsicles
These popsicles are a blast of berry flavor with sweet blueberries, raspberries, and blackberries and a hint of tart cranberry. Get the recipe.

Kiwi Popsicles
These sweet pineapple and kiwi popsicles have only 65 calories and they look impressive! Get the recipe.

Yogurt Berry Coconut Popsicles
These coconut and blueberry creamsicles are simply delightful. Get the recipe.

Avocado Popsicles
Avocado and banana make these popsicles taste like rich ice cream, but they have only 122 calories. With protein fiber and healthy fat, they’re satisfying snack. Get the recipe.

Fresh Fruit Popsicles
These beautiful popsicles taste as good as they look, and they’re a frozen treat that you can bite into! Get the recipe.

Lemonade Popsicles
What’s more refreshing than lemonade on a hot summer day? These lemonade popsicles made with fresh lemons and honey. Get the recipe.

Watermelon Popsicles
Nothing says summer like watermelon. These popsicles are a great way to use leftover melon. They have only 44 calories each! Get the recipe.

Glazed Cinnamon Yams

By making a few substitutions to this classic fall side dish, we’ve made it healthier without sacrificing the flavor.

Total Time: 1 hr. 10 min.
Prep Time: 10 min.
Cooking Time: 60 min.
Yield: 12 servings, 2/3 cup each

Ingredients:
2½ lbs. medium yams, peeled, cut into 2-inch pieces (about 8 cups)
1 tsp. sea salt, divided use
2 tsp. grated orange peel
2 Tbsp. 100% orange juice
1 Tbsp. fresh lemon juice
3 Tbsp. butter, melted
2 Tbsp. raw honey (or maple syrup)
½ tsp. ground black pepper
½ tsp. ground cinnamon
¼ tsp. ground nutmeg

Preparation:
1. Preheat oven to 350° F.
2. Arrange yams in 13x9x2-inch glass baking dish. Season evenly with ¼ tsp. salt. Set aside.
3. Combine orange peel, orange juice, lemon juice, butter, and honey in a small bowl; whisk to blend.
4. Pour orange juice mixture over yams; toss to coat.
5. Sprinkle evenly with remaining ¾ tsp. salt, pepper, cinnamon, and nutmeg.
6. Bake yams, stirring occasionally, for 50 to 60 minutes, or until fork tender.

My 21 Day Fix Journey

I did the 21 Day Fix when it first came out in February, LOVED IT! The containers made life simple, no more tracking calories, fat, carb intake. Just fill the containers and eat! I was so hesitant at first. I opened the box, saw the containers and immediately thought "I'm gonna starve! Those are tiny!" I was pleasantly surprised to see how much food those lil guys could hold. My plates are always full once I dump the containers on the plate. YAY! Nothing worse than being Hangry lol

Since Feb, I have followed the plan loosely. Last week I decided to do an official full round again (I have an upcoming trip) So here is week 1 results....lost 5 lbs! Belly has less bloat & I feel lighter. I will take final measurements at the end.

I will keep updating this post till my 3 weeks are up. I want to share my meals, how they look, how much you get, etc because I remember being worried about not eating enough.

And for those who have the program & need a good idea for keeping track of your containers, I made a simple system. I taped over paper and use a dry erase market to check off my boxes. Wipe clean and start over the next day! See below.....

Food Ideas: 

Shakeology is a MUST! It controls my crazy sweet tooth & it helps me stay full!

Week 1 Results: 5 lbs down!

Final Results: 10 lbs down and several inches lost in just 21 days!