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Wednesday, 20 May 2015

How to Create a 21 Day Fix Meal Plan


The 21 Day Fix is my favorite Beachbody program.  The nutrition plan is so simple, and the portion-controlled container system takes the guess workout out of it. I highly encourage all of my own Beachbody clients to do this program before starting any other.  It allows them to gain a good understanding of how to eat clean and control portion sizes, without the madness of counting calories.  I just won't do Calorie counting, it turns people crazy I tell ya!  

Here are my steps for creating a 21 Day Fix Meal plan.


1) Print off a 21 Day fix Shopping Sheet and 21 Day fix tally sheet


2)  Refer to your master list of clean eating recipes.  

You can find lots of great clean eating and 21 Day Fix recipes online. You’ll refer to your list over and over again, so save it somewhere that is easy to access.  I personally have a Pinterest Board for the 21 Day fix as well as a board for clean eating recipes which saves all the recipes I find online so they are easy to access from my phone.  
Don’t forget to check out all the 21 Day Fix Recipes I’ve posted here on Crystal P Fitness and Food.  I add new ones every week.  

3)  Once you have printed off your Daily Tally sheet, mark off containers as you add things to your list.  The colored boxes represent the color and number of containers for each calorie level.  As you add something to your daily meal plan, cross off the appropriate box. 

These Daily Tally Sheets I created have blown up on Pinterest!  I find them super helpful in planning and keeping track of my containers each day!  You can either print them off for each day or use a page protector and a dry eraser marker and use the same one over and over again!  

Click below on your Calorie Range for the sheet to Print off!

1200 - 1499 Calorie Range Daily Tally Sheet
1500-1799 Calorie Range Daily Tally Sheet
1800-2099 Calorie Range Daily Tally Sheet
2100-2300 Calorie Range Daily Tally Sheet

You can also use a weekly calendar to keep track of your meals for the whole week or a white board to write down your meals for the whole week and then use the daily tally sheet to keep track of your containers through the day.  Do what works for you. 



4)  Start planning the easiest meals first.
For most, that will be breakfast and snacks.  A lot of people usually eat the same thing for breakfast or switch between a few options.  Fill in those slots first.

5)  Next, plan for dinner.

This is where it’s fun to get creative and add in some new recipes.  Often you will have leftovers that you can use to put in some of the lunch slots.  If you want, you can even plan to have leftovers one night during the week.  Plan crockpot meals on days when you know you don’t have much time or will be away from home most the day. 

6)  Plan lunch using leftovers or salad.

Lunch is a great time to make a great big salad and add any leftover protein from the night before, or simply heat up leftovers.  
Here are some great Salad recipes that I have pinned on pinterest.
I like to prepare extra protein at dinner time to use in my salad the next day for lunch.   

My top TIPS!

  • Spread your nutrients throughout the day.
  • Try to have your carbs earlier in the day.
  • Avoid eating fruit or carbs alone.  Make sure you add a fat or protein to keep your blood sugar stable.
  • Don’t stress too much about small amounts of some ingredient in casseroles, soups, etc.  
  • To figure out the serving size, measure the ingredients in your containers as you add them to a recipe.
  • Start a recipe binder or Pinterest board to save recipes you want to try and one for those you’ve tried and know you love.
  • Make a list of your favorite things for breakfast and snacks to make planning easier.

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