21 Day Fix Week 1 Meal Plan

Day 1 was a success. This program is so easy to follow and foolproof. You use your handy containers and use the formula to figure out how many of each you get. Once you know that, you pick a food from each category and fill your containers. Simple and to the point so you can reach your goals quickly! And notice I even have cookies on my plan ;) That recipe will be coming up this week!

Want to know more about this awesome program? 21 Day Fix

21 Day Fix Day 1 Meal Plan

So the 21 Day Fix starts tomorrow for me and I have a HUGE group of challengers ready to do it together for support and accountability! This program takes clean eating to a simple, no excuses level!

Here is my meal plan for the day. I haven't been feeling the best so did not take the time to plan my entire week today but I'll catch up tomorrow! I'll get the rest of the week prepared tomorrow and lay out the whole plan!

The premise of this program is using different sizes of containers to control your portions. For my calorie range, I will be eating from 3 greens, 2 purples, 4 reds, 2 yellows, 1 blue, 1 orange and 2 teaspoons.

Here's what my day looks like tomorrow:

Breakfast: Oatmeal (yellow), 1 tsp peanut butter (tsp), cinnamon, 1 tsp honey, 2 eggs (red)

Snack: Tuna (red), carrots (green)

Lunch: Vegan strawberry shakeology (red), frozen strawberries and raspberries (purple)

Snack: Apple (purple), 12 almonds (blue)

Dinner: Salmon (red), kale (green), spinach (green), quinoa (yellow), 1 tsp olive oil (tsp), dressing   (orange)

Grain and Sugar Free Banana Nut Bread

 Banana bread without any added sugar or white flour? YES please!!! I have made this recipe several times and it always turns out great. I usually make it the night before so we can have it easily the next morning and it's still yummy and moist!

Ingredients

• 4 very ripe bananas*, mashed
• ⅓ cup coconut oil melted
• 4 eggs
• 1 teaspoon pure vanilla extract
• 1 ½ teaspoon cinnamon
• ½ cup coconut flour - you must use coconut flour – using another flour will not work!
• 1 teaspoon baking soda
• ¼ teaspoon celtic sea salt
• optional add-ins: ⅓ cup dark chocolate chips, walnuts, pecans, slivered almonds, raisins, etc.

Instructions

1. Preheat the oven to 350 degrees.
2. Throw everything together in a medium bowl and mix until combined.
3. Pour into a lightly greased (use coconut oil for greasing) bread pan.
4. Bake for about 45 – 60 minutes or until center is set and top is golden. Enjoy!

*Your bananas should be extremely brown, almost to the point when you would throw them away or freeze them. If they are not overly ripe, your bread will not be as sweet and probably not taste as good. If you are using non-ripe bananas, you should add about ⅓ cup of maple syrup to the batter.

 

Recipe from Primally Inspired.

Crockpot chicken quesadillas

On a whim, I decided to use up our leftovers tonight instead of sticking with the meal plan. I took my chicken crockpot tacos recipe and instead of making tacos, got creative to make some quesadillas. They turned out delicious.

Ingredients:

Organic corn tortillas (I like Food for Life Ezekiel tortillas)
Chicken from my chicken crockpot tacos recipe
Quinoa
Organic cheese

Directions:

Bring 1/2 cup quinoa with 1 cup chicken stock to a boil.
Add spices to taste- I used salt, pepper, and Mexican seasoning.
Follow instructions on package to cook.
Place tortilla in skillet.
Place crockpot chicken on top (be sure to drain any liquid)
Place cooked quinoa.
Place shredded cheese
Place tortilla on top.
Heat on medium heat until warmed through.
Using 2 spatulas (one on top and one on bottom), flip
Heat until warmed through.
Serve with organic Greek yogurt, avocado or your favorite toppings.
Enjoy!

Avocado Rice

On a whim, tried this recipe and it's so good as a side or a snack!

 
Ingredients:

1 cup brown rice
1 avocado, cubed
1/2 cup salsa
1 tsp lime juice
1 tsp garlic powder
Salt and pepper to taste.

Directions;
 
Cook rice as directed.
Let cool.
Combine with cubed avocado and other ingredients. Store in fridge.
You could also add black beans for extra protein or onions and jalapeños for a more guacamole dish

Flourless Peanut Butter Chocolate Chip Cookies

These delicious cookies are gluten free with no flour! Adapted this recipe that originally called for brown sugar, changing it up with healthier coconut sugar. Coconut sugar is lower glycemic index than traditional sugar and NATURAL. I always use it to replace brown sugar in recipes. These cookies are so yummy- you would never know they're made with NO refined sugar!

Ingredients: 

1 cup creamy peanut butter  
3/4 cup coconut sugar  
1 large egg  
1/2 teaspoon baking soda 
1/4 teaspoon salt  
1 cup dark chocolate morsels 

Directions:

Preheat oven to 350 degrees.
Mix all ingredients except chocolate.
Fold in chocolate chips.
Drop batter by rounded tablespoons about 2 inches apart onto parchment lined baking sheets.
Bake at 350 for 12-14 minutes until puffed and lightly browned.
Cool on wire rack for 5 minutes.
ENJOY!!!

These are NOT low calorie cookies ;) They are however MUCH better for you than traditional peanut butter or chocolate chip cookies.

Meal plan Feb 10

Here's our good ole meal plan for the week! Making a plan helps so much with staying on track and focused. It is definitely easier not to stray when you don't get stuck with the last minute, "What are we going to have for dinner?" which usually leads to poor choices. 

 The hardest part is just spending the few minutes it takes to sit down and actually make a plan. Hopefully this will help some of you have a starting point! Make it a great week!