My 21 Day Fix Meal Plan & Grocery List

I don’t know if you’ve heard of the Beach Body program, 21 Day Fix or not, but I just recently completed it and I feel better than ever! It’s 21 days of portion control & an easy exercise program that only takes 30 minutes out of your day! I felt like this was something that is so easy for someone who is really busy and works full time like me, because of how structured and quick it was. I had someone telling me exactly what to eat, what to do, and when to do it, so I didn’t have to wonder around trying to figure out the next step or next meal. A lot of the meals aren’t necessarily “recipes”; I mean that by, I just made sure to eat combinations of individual foods. You receive this list of foods that you can eat such as fruits, vegetables, carbs, proteins, and fats, and all you do is pick out what you want for each meal, and use the cups to measure the portions for each plate. So, instead of eating spaghetti or a casserole for dinner, I just made sure to eat a protein, a veggie, and a carb. If you’re thinking about trying it out, I’ve provided below a grocery list and an example of the meals I ate for the entire first week.

Grocery List:

*all food quantities are based on the serving sizes of the cups. I.e. broccoli: 7 = 7 21 Day Fix veggie cups of broccoli.

*Meal Plan is based on a 1200 caloric level

  1. pineapple: 2

  2. bananas: 6

  3. shredded chicken breast: 6

  4. broccoli: 7

  5. carrots: 7

  6. brown rice: 5


7. pork chop: 4

8. cauliflower: 7

9. squash: 2

10. ground turkey: 3

11. plain greek yogurt: 7

12. sweet potato: 3

13. whole wheat toast: 5 slices

14. strawberries: 2

15. blueberries: 3

Meal Plan:

Monday:

Breakfast: Chocolate Protein Shake, Pineapple, 1 Banana

Lunch: Shredded Chicken, Broccoli, Carrots, Strawberries

Dinner: Pork Chop, Cauliflower, Squash

Snack: 1 Plain Greek Yogurt w/ Honey

Tuesday:

Breakfast: Protein Shake, Blueberries, 1 Banana

Lunch: Shredded Chicken, Broccoli, Carrots, Brown Rice

Dinner: Ground Turkey, Cauliflower, Sweet Potato

Snack: Plain Greek Yogurt w/ Honey

Wednesday:

Breakfast: 1 Egg, 1 Slice of Whole Wheat Toast, 1 Banana

Lunch: Shredded Chicken, Cauliflower, Carrots, Strawberries

Dinner: Pork Chop, Brown Rice, Broccoli

Snack: Plain Greek Yogurt w/ Honey

Thursday:

Breakfast: Protein Shake, 1 Slice Toast, 1 Banana, Blueberries

Lunch: Shredded Chicken, Broccoli, Carrots

Dinner: Pork Chop, Cauliflower, Squash

Snack: Plain Greek Yogurt w/ Honey

Friday:

Breakfast: 1 Egg, 1 Slice Toast, 1 Banana

Lunch: Shredded Chicken, Broccoli, Carrots, Strawberries

Dinner: Ground Turkey, Sweet Potato, Cauliflower

Snack: Plain Greek Yogurt w/ Honey

Saturday:

Breakfast: 1 Egg, Strawberries, 1 Slice of Toast

Lunch: Protein Shake, Carrots, Cauliflower, Pineapple

Dinner: Pork Chop, Brown Rice, Broccoli

Snack: Plain Greek Yogurt w/ Honey

Sunday:

Breakfast: Protein Shake, Blueberries, Banana

Lunch: Shredded Chicken, Broccoli, Carrots, Brown Rice

Dinner: Ground Turkey, Cauliflower, Sweet Potato

Snack: Plain Greek Yogurt w/ Honey