January 29th 21 Day Fix Meal Plan for 1200-1499 Calorie Range

This week instead of making a soup or chili for the lunches at work, I've decided to try a Salad's All week idea that I found on Pinterest.  Basically you just prep all the salad greens and veggies ahead and then keep all the proteins and toppings separate until you are ready to eat.  I am planning to make this for 3 lunches this week.  I have included the original blog link and the ingredients lists below my meal plan for you to reference. 

I'm also trying a few other new recipes including the Chicken Parmesan Pockets and Humming Bird Over night oats!  Can't wait to try both of these! 

Today I'll make Apple Peanut Butter Baked Oatmeal for our breakfasts, prep Shredded Chicken for the Chicken Parmesan wraps and Salads, and I will also make the chicken Parmesan wraps ahead so we can make them easily!

Unfortunately I really have a late start to my Sunday as we have a sick 3 year old.... he has a cough that started as just a night time and in the morning cough but the runny nose started up last night and his cough is much more persistent today.  So it's been a morning of wiping his nose, administering puffers, and cuddling.  But at least the meal plan is done right!!

21 Day Fix Meal Plan for 1200- 1499 Calorie Range

Sunday

Breakfast: French Toast topped with Greek Yogurt & Strawberry Sauce (1 Slice) (1 Yellow ½ purple 1 Red)

Snack: Café Latte Shakeology

Lunch: Portobello tuna melts

Snack: Veggies and homemade ranch dip

Dinner: Roasted Chicken with Potatoes and veggies

Monday

Breakfast: Apple Peanut Butter Baked Oatmeal and Greek Yogurt (1 Yellow, 1 red)

Snack: Café Latte Shakeology (1 Red)

Lunch: Salad All Week (see below) (2 Green 1 Red 1 Orange)

Snack: Veggies and homemade ranch dip (1 Green ¼ red)

Dinner: Chicken Parmesan Pocket (1 yellow, 1 red, 1 blue and 1/2 green)

Snack: Apple and Peanut Butter (1 Purple 2 Spoons)

Tuesday

Breakfast: Apple Peanut Butter Baked Oatmeal and Greek Yogurt (1 Yellow, 1 red)

Snack: Café Latte Shakeology (1 Red)

Lunch: Salad All Week (see below) (2 Green 1 Red 1 Orange)

Snack: Veggies and homemade ranch dip (1 Green ¼ red)

Dinner: Brown Rice Lasagna Skillet (1 Yellow, 1 Red, 1 blue, 1/4 green, 1/2 purple, 1 spoon)

Snack: Apple slices and peanut butter (1 Purple 2 tsp)

Wednesday

Breakfast: Apple Peanut Butter Baked Oatmeal and Greek Yogurt (1 Yellow, 1 red)

Snack: Café Latte Shakeology (1 Red)

Lunch: Chicken Parmesan Wrap (1 yellow, 1 red, 1 blue and 1/2 green)

Snack: Sliced peppers (1 Green)

Dinner: Mexican Taco Lettuce Wraps (2 Green, 1 Red, 1/2 Purple, 1 Tsp)
Snack: Apple Slices and Peanut Butter (1 Purple 2 tsp)

Thursday

Breakfast: Apple Peanut Butter Baked Oatmeal with plain Greek Yogurt (1 Yellow, 1 Red)

Snack: Chocolate Shakeology (1 Red)

Lunch: Salad All Week (see below) (2 Green 1 Red 1 Orange)

Snack: Sliced cucumber and cherry tomatoes (1 Green)

Dinner: Chicken Burrito Bowl (1 Red, 1 Yellow, 1 Blue, 1 Green)
Snack:  Apple Slices and Peanut Butter (1 Purple 2 tsp)

Friday

Breakfast: Humming Bird Over night oats (1 Yellow, 1 Purple, 1/2 Blue)

Snack: Café Latte Shakeology (1 Red)

Lunch: Salad All Week (see below) (2 Green 1 Red 1 Orange)

Snack: Raspberries and greek yogurt (1 Purple

Dinner: Tacos (1 Red, 1 Yellow, 1/2 Blue, 1 Green)
Snack: Cookie Dough Greek Yogurt (1 Red, 2 tsp)

Sunday Prep

Prepare Shredded Chicken

Make Peanut Butter Apple Baked Oatmeal

Prep Salad All Week Boxes

Prep Chicken Parmesan Wraps

Recipes

French Toast with Strawberry Topping

SERVES: 4 (2 slices each) Prep Time: 15 min. Cooking Time: 41 min. 

CONTAINER EQUIVALENTS (per serving): ½ Purple 2½ Yellow  ½ Red  ½ Spoons

½ cup unsweetened almond milk 

4 large eggs 

2 Tbsp. pure maple syrup 

½ tsp. ground cinnamon 

½ tsp. sea salt (or Himalayan salt) 

8 slices low-sodium sprouted whole-grain bread (like Ezekiel) 

1 cup Strawberry Topping 

1. Combine almond milk, eggs, maple syrup, cinnamon, and salt in a medium bowl; whisk until smooth. Transfer almond milk mixture to a shallow pan. 

2. Dip each slice of bread into almond milk mixture, soaking for 10 seconds on each side. Place on wire rack to absorb and drain excess egg mixture. 

3. Heat cast iron (or nonstick) skillet over medium heat. 

4. Lightly coat skillet with spray; cook two slices of bread for 2 to 3 minutes on each side, or until golden brown. 

5. Repeat, lightly coating skillet with spray and adding 2 slices of bread for each batch. 

6. Top each slice of French toast with 2 Tbsp. Strawberry Topping and enjoy! 

Strawberry Topping

1/4 cup = 1/2 purple 

2 cups sliced strawberries, divided use 

¼ cup water 

2 Tbsp. raw honey 

1 pinch sea salt (or Himalayan salt) 

2 tsp. finely grated lemon peel (lemon zest) (approx. 2 medium lemons) 

1½ tsp. cornstarch (preferably GMO-free) + 1½ tsp. water (combine to make a slurry) 

1. Combine 1 cup strawberries, water, honey, and salt in small saucepan. Bring to a boil over medium-high heat. Boil vigorously for 3 to 5 minutes. Remove from heat. Strain strawberries; reserve liquid and discard strawberries. 

2. Place liquid and lemon peel in same saucepan. Bring to a boil over medium heat, stirring occasionally. 

3. Add cornstarch slurry. Whisk until well blended; cook, stirring occasionally, for 2 minutes. Remove from heat. 

4. Add remaining 1 cup strawberries; mix well. Allow to cool for 5 minutes before serving. 

Salad All Week 

I found this great blog post by Bare Feet In the Kitchen that included a list of all the ideas to add to your salads for the week to spice it up and keep it exciting.  I thought I'd try it out this week.  Here is the original post if you want to check it out. 

Ingredients

VEGETABLE OPTIONS: (any combination of the below ingredients will keep nicely for several days in the refrigerator)

chopped greens: typically a mix of romaine, spring mix, spinach, arugula, or butter lettuce (rarely all of them, just whichever ones I have on hand at the time)

tomatoes: sliced or chopped

cucumber: sliced or chopped

corn: canned, frozen, or fresh

bell peppers: sliced thin or chopped small

red onions: sliced thin

green onions: sliced thin

PROTEIN OPTIONS:

ground beef or ground turkey: cooked and seasoned generously with Mexican spices or taco seasoning

taco meat with black beans and corn

pulled pork or carnitas: shredded and chopped bite-size

cooked or roasted chicken: shredded or diced

ham: diced

hard boiled eggs: chopped

canned tuna fish: drained well

cooked shrimp or fish

beans: black, kidney, or pinto beans

TOPPING OPTIONS:

cheese: shredded, diced, or crumbled

avocado: sliced or diced

fruits: diced apples or pears, orange slices, fresh berries

Seeds:  Pumpkin, chia,

Nuts: Almonds, walnuts, cashews

fresh lime

salt and pepper

salad dressing of your choice

Instructions

Prep the vegetables and place in serving size containers to store prepped salads. Add a paper towel to each box to help the produce last longer. Place in the refrigerator until ready to eat.

WHEN READY TO EAT:

Warm the protein of your choice and chop bite-size, if needed. Add the protein to the pre-made salad greens and vegetables. Add the toppings of your choice. Squeeze lime generously over the salad, sprinkle with salt and pepper. Or toss with your favourite salad dressing. Enjoy!

Notes

Try topping your salads with these combinations:

Carnitas (or pulled pork), avocado, cotija cheese, lime, salt, and pepper

Grilled chicken, bacon, hard-boiled egg, cheddar cheese, ranch dressing

Chicken, berries, feta cheese, almonds or walnuts, poppyseed dressing

Tuna fish, strawberries, avocado, lime, salt, and pepper

Chicken or bacon, red grapes, shaved parmesan cheese, candied walnuts, white balsamic dressing

Taco meat, beans, corn, avocado, shredded Mexican cheese blend, lime, salt, pepper

Humming Bird Overnight Oats

Ingredients

1/4 of a banana

1/3 cup unsweetened vanilla almond milk

1/4 tsp cinnamon

1/4 tsp vanilla extract

1 tsp Honey optional)

1/4 cup fresh pineapple, chopped

1/3 cup rolled oats

5 pecan halves, chopped or broken into pieces

Instructions

1. In a bowl, mash the banana. Stir in the almond milk, vanilla and cinnamon. Give it a taste, if you want it a little sweeter, add a little of the honey.  Stir in the oats and the pineapple, then pour the mixture into a jar (or any well-sealed container) and refrigerate overnight.             
2. When you're ready to serve, top with your pecans and an extra sprinkle of cinnamon and enjoy!

Notes

Container Equivalents: 1YELLOW, 1 PURPLE, 1/2 BLUE
Recipe Modified from Foodie and the Fix

Cookie Dough Greek Yogurt

(Serves 1)

Container Equivalents (per serving): 1 Red, 2 tsp

Ingredients 

3/4 cup plain Greek yogurt

1 tbsp nut butter

1 tbsp pure maple syrup

1/4 tsp pure vanilla

1 tbsp Cacao Nibbs

 Combine Greek yogurt with the nut butter, pure maple syrup, vanilla and cacao nibbs in a bowl. Mix until smooth. Top with a sprinkle of cacao nibs and enjoy!!!

Cauliflower Buffalo Chicken Soup

I've been absolutely obsessed with buffalo chicken recipes lately and also with making lunches that can last me into most of the work week!  Last week I made a yummy Shredded Chicken Chili and a few weeks before that I prepared an amazing Buffalo Chicken Lunch Bowl!

So today I decided to combine the two ideas!  Since I only get 2 Yellow containers per day when I am following the 21 day fix I wanted to make sure this lunch was "carb free" or at least for the mostly carb free!  I couldn't get away without adding a little whole wheat flour to thicken it and I didn't want to use corn starch for this one!  So each serving may count as 1/8 yellow container.... but who's counting ;)

Of course I woke up this morning and made baked oatmeal for Sunday Breakfast which will also give us breakfasts all week too!  Love having so little to pack for our lunches all week with just a little time spent on Sunday morning which happens to be my husbands day to sleep in.  That means I'm up super early with the boys so I force myself to get a cup of coffee in and start cracking on some meal prep rather than try to sleep on the couch while they play and ask me for snacks and milk all morning!!  #momlife  

BUT I feel so productive when I get moving early on Sunday morning and that also means that we have time to fit in our workout, grocery shop, do laundry and go for a family hike before the weekend is over.    

I enjoyed a bowl of this soup before we headed out on our hike and I loved how it had that little kick to it but it wasn't so spicy that I needed water and the spice didn't build up either!  It was the perfect chilly winter afternoon soup and the bonus is that it is creamy and hearty without a bunch of cheese!  (I can save my blue container of healthy fats for later)

I topped mine with a spoonful of plain greek yogurt and green onion but you could add a bit of cheese too!

I would count 1 1/2 cups serving as 1 green 1 red 1 Orange if you are following the 21 day fix and if you aren't just enjoy this healthy clean eating tasty soup!!  

Cauliflower Buffalo Chicken Soup

Ingredients

Soup Base

     2 tablespoons unsalted butter
2 cloves garlic, minced
1 onion, diced
2 carrots, peeled and diced
1/4 cup Whole wheat flour
4 cups chicken broth
1/2 cup greek yogurt
½ cup water
1 head cauliflower, roughly chopped
1 bay leaf
 Himalayan sea salt and freshly ground black pepper, to taste
2 tablespoons chopped fresh Green onion

Buffalo Chicken

2 Chicken Breasts

½ cup Franks Buffalo Sauce

2 cups chicken stock or water

Directions

Buffalo Chicken

1.    Fill large sauce pan ¾ full with water or chicken stock.

2.    Bring to a boil and add in 2 large chicken breasts.  Let boil 20 minutes or until cooked through, longer wont hurt it. 

3.    Once cooked, remove chicken breasts from stock and place into a stand mixer to shred.

4.    Pour ½ cup buffalo sauce into shredded chicken and stir to coat.

5.    Set aside until soup base is ready.

Soup Base

1.    While chicken is cooking, melt butter in a large stockpot or Dutch oven over medium heat. Add garlic, onion, and carrots. Cook, stirring occasionally, until tender, about 3-4 minutes. Stir in cauliflower and bay leaf. Cook, stirring occasionally, until barely crisp-tender, about 3-4 minutes.

2.    Whisk in flour until lightly browned, about 1 minute. Mix Greek Yogurt and water together.  Gradually whisk in chicken broth and greek yogurt mixture, and cook, whisking constantly, until slightly thickened, about 3-4 minutes.

3.    Bring to a boil; reduce heat and simmer until cauliflower are tender, about 12-15 minutes; season with salt and pepper, to taste. If the chowder is too thick, add more milk as needed until desired consistency is reached.

4.    Place 2 cups shredded buffalo chicken into soup.  Stir to combine and let simmer for 5 minutes.

5.    Serve immediately or portion out into mason jars for the week and store in the fridge until needed. 

January 16th 21 Day Fix Meal plan for 1200-1499 Calorie Range

Meal planning does take time BUT it's so worth it come the week when time is crunched and every minute counts.  I love not having to think or run around picking up ingredients for our meals during the week because it's so much more efficient to focus on it, plan it all out and then execute it.  

I woke up this morning and bade Blueberry Baked Oatmeal and next up I'l be making Shredded Chicken Chili for my lunches this week.  I'm really looking forward to trying this recipe!!  Then we are planning a walk to Kinsol Trestle this afternoon!  This week I actually did my grocery shopping on Saturday evening and basic meal planning before I left so that I could get a head start on it all.  So glad I did that because now I can just prep for the week and not have to brave costco on Sunday!!!

Here is my meal plan for this week!

21 Day Fix Meal plan for 1200-1499 Calorie Range

Sunday

Breakfast: Blueberry Baked Oatmeal with plain Greek Yogurt (1 Yellow, 1 Red)

Snack: Almond Paradise Shakeology (1 Red 1 tsp)

Lunch: Portobello Tuna Melts (1 Green ½ Red 1 Blue)

Snack: Banana with 1 tsp peanut butter (2 purple, 1 tsp)

Dinner: Chicken Dinner with potatoes, carrots and broccoli ( 1 Red, 1 Yellow, 2 Green)

Monday

Breakfast: Blueberry Baked Oatmeal with plain Greek Yogurt (1 Yellow, 1 Red)

Snack: Tropical Strawberry Vegan Shakeology with half banana (1 Red, 1 Purple)

Lunch: Shredded Chicken Chili (1 Red, 1 Green, 1/2 Blue)

Snack: Sliced Peppers (1 Green)

Dinner: Maple Mustard Chicken with Broccoli (1 Green 1 Red 1/2 Blue)
Snack: Apple Slices and Homemade Peanut Butter (1 Purple 2 tsp)

Tuesday

Breakfast: Blueberry Baked Oatmeal with plain Greek Yogurt (1 Yellow, 1 Red)

Snack: Chocolate Shakeology and a half banana

Lunch: Shredded Chicken Chili (1 Red, 1 Green, 1/2 Blue)

Snack: Sliced Peppers and tomatoes with hummus (1 Green 1/2 blue)

Dinner: Beef and Broccoli (1 Red 1 Green 1 Yellow)
Snack: Apple Slices and Homemade Peanut Butter (1 Purple 2 tsp)

Wednesday

Breakfast: Blueberry Baked Oatmeal with plain Greek Yogurt (1 Yellow, 1 Red)

Snack: Café Latte Shakeology

Lunch: 2 Portobello Tuna Melts (2 Green 1 Red 1 Blue)

Snack: Sliced peppers (1/2 Green)

Dinner: Baked Chicken Blackberry meatballs (1 Red, 1/2 Green, 1/2 Yellow, 1 Purple, 1 orange)
Snack: Apple Slices and Peanut Butter (1 Purple 2 tsp)

Thursday

Breakfast: Blueberry Baked Oatmeal with plain Greek Yogurt (1 Yellow, 1 Red)

Snack: Chocolate Shakeology (1 Red)

Lunch: Spicy Tuna Lettuce wraps (1 red, 1 green, 1 blue)

Snack: Sliced cucumber and cherry tomatoes (1 Green)

Dinner: Chicken Fried Rice (1 Red, 1 Yellow, 1 Green, 1 Orange)
Snack:  Apple Slices and Peanut Butter (1 Purple 2 tsp)

Friday

Breakfast: Overnight Oatmeal and a blood orange (1 Yellow 1 Purple)

Snack: Café Latte Shakeology (1 Red)

Lunch: Chicken Fried Rice (leftovers) (1 Red, 1 Yellow, 1 Green, 1 Orange)

Snack: Grapes (1 Purple

Dinner: Cauliflower Crust Pizza (2 Green 1 Red 1 Blue 1 tsp)
Snack: Cookie Dough Greek Yogurt (1 Red, 2 tsp)

Recipes

Almond Paradise

(1 Serving) 
Container Equivalents (per serving): 1 Red 1 Spoon

4 fl. oz. unsweetened almond milk 
4 fl. oz. water 
1 tsp. all-natural almond butter 
1 scoop Strawberry or Tropical Strawberry Vegan Shakeology
8 fl. oz. ice 

Place milk, water, almond butter, Shakeology, and ice in blender; cover. Blend until smooth.

Tuna Melt on Roasted Portobello Mushrooms
(2 Servings, 1 each) 
Container Equivalents (per serving): 1 Green 1/2 Red 1/2 Blue 

Ingredients
2 large portobello mushroom caps, remove stems and gills
1/2 tsp. olive oil
3/4 cups solid white tuna, packed in water, well-drained (about 8 oz.)
1/4 medium ripe avocado, mashed 
1 Tbsp. fresh lemon juice 
1/2 Tbsp. Dijon mustard 
1 Tbsp. chopped fresh parsley
1/4 tsp. garlic powder
2 tomato slices
1/2 blue container shredded white cheddar

1. Preheat oven to 425° F. 2. Place mushrooms on a baking sheet smooth side down. Brush evenly with oil. Bake for 20 to 22 minutes, turning after 10 minutes. Mushrooms will be softened. Set aside. 3. While mushrooms are baking, combine tuna, avocado, lemon juice, mustard, parsley, and garlic powder in a medium bowl; mix well. 4. Top each mushroom evenly with tuna mixture, tomato, and cheese. 5. Return mushrooms to oven. Bake for 3 to 5 minutes, or until cheese is melted; serve immediately. TIPS: • Avoid washing mushrooms but if you have to, use as little water as possible. Mushrooms absorb water and get very watery while cooking. • A clean brush (like a paintbrush) or cheesecloth is a good way to clean mushrooms.

Maple Mustard Chicken with Steamed Garlic Parmesan Broccoli 

(Serves 4)

Container Equivalents (per serving): 1 Green 1 Red 1/2 Blue 

Four 6 oz chicken breast halves( 4 servings)

1/3 cup Dijon mustard

3 Tbsp. Maple Syrup

1 Tbsp. parsley flakes

Salt to taste

4 cups of broccoli

4 Tbsp. parmesan cheese

Garlic powder, to taste

Dash of sea salt

Directions: Mix Dijon mustard with Maple Syrup, add parsley flakes and salt. Coat a 6oz chicken breast half in the mixture. Cook on grill for about 7 minutes on each side( or until chicken’s fully cooked) or bake in oven.

Steam 4 cups of frozen broccoli or fresh broccoli and top with 1tbsp olive oil, 2 tsp garlic and sea salt, and 4 tbsp parmesan cheese.

Beef and Broccoli Stir Fry

1TBSP soy sauce or coconut aminos

1 TBSP water

1 tsp tapioca starch

½ teaspoon raw honey

1 tsp olive oil

4 ounces top sirloin

1-cup broccoli florets

1 clove garlic

½ teaspoon grated fresh ginger

½ cup cooked brown rice

Combine soy sauce, water, corn starch, and honey in a small bowl.

Heat oil in a large skillet over medium heat. Add beef and cook until cooked through.  Remove beef.

Add broccoli, garlic, and ginger to the skillet and cook 2-3 minutes. Remove broccoli and add to bowl with beef. Keep warm

Add soy sauce mixture to the skillet and heat for 30 seconds. Return beef and broccoli to skillet with sauce and stir to coat. Remove and serve over rice.

Spicy Tuna Wraps

Ingredients
1 4oz can Solid White Albacore in Water
1 1/2 - 2 tbsp greek yogurt (adjust based on your preferred level of creaminess)
1 tsp soy sauce
2 tsp siracha
2 wraps or 4 lettuce leaves
2/3 cup matchstick carrots
1/2 avocado, sliced
1/2 cucumber, peeled and sliced into long sticks

Instructions
In a small bowl, mix together the tuna, greek yogurt, soy sauce, and sriracha.
Divide the tuna salad between the two wraps or lettuce leaes.
Divide the vegetables between wraps or lettuce leaves

21 Day Fix Cauliflower Crust Pizza

(Serves 1)

Container Equivalents (per serving): 2 Green 1 Red 1 Blue 1 tsp

Ingredients:

1 Green container Shredded Cauliflower
1 Egg
Pinch Salt, Oregano, Basil
1/2 cooked chicken breast
1 Blue container Mozzarella Cheese
Chopped Veggies
Pizza Sauce
1 tsp Coconut Oil 

Directions:

Shred Cauliflower with box grater or ‘rice’ in food processor.  Put in bowl and microwave for 3 minutes.  Let cool and soak excess liquid out with paper towel.  Add egg and spices to cauliflower and mix well.  Turn out onto greased cookie sheet.  Bake in 450 degree oven for approximately 20 minutes.  You will need to watch it.  Remove from oven and add toppings of your choice. (chicken breast, veggies, cheese, sauce etc).  Put it all back into the oven for about 10 minutes or until cheese is melted and bubbly.  

Cookie Dough Greek Yogurt

(Serves 1)

Container Equivalents (per serving): 1 Red, 2 tsp

Ingredients 

3/4 cup plain Greek yogurt

1 tbsp nut butter

1 tbsp pure maple syrup

1/4 tsp pure vanilla

1 tbsp Cacao Nibbs

 Combine Greek yogurt with the nut butter, pure maple syrup, vanilla and cacao nibbs in a bowl. Mix until smooth. Top with a sprinkle of cacao nibs and enjoy!!!