So excited for week 1 of Fit and Fabulous for Fall! Hopefully everyone had had a fantastic summer! With all the BBQ’s, late night ice cream runs, and summer day drinking coming to a end, I’m sure y’all are eager to get into the best shape you can!
Every week will not be as mapped out as this first week is. Use this meal plan as a guide and to help you figure out how to eat well. Remember everyone is eating in different calorie brackets, this meal plan is a example of my calorie bracket. You may need to add a protein or a carb to it.
If you are not a fan of chicken or turkey switch it out for lean ground beef and white fish. Make it your own, put your own spin on the meals. I made this week SUPER simple for those that are just starting out on there 21 day fix journey. There are so many fantastic 21 day fix recipes out there, feel free to play around. I highly suggest looking through the eating guide for recipes, getting the Fixate cookbook, also Pinterest has some great meal ideas…and my blog! Go to the recipes section 🙂
Some of the ladies in this group have been in my challenge groups since February. They are really good at planning out there meals and eating for there bodies. These programs DO work! I have completed multiple rounds of 21 Day fix, 21 Day Fix Extreme, and Country Heat. Follow the meal plan, eat by the containers, drink your shakeology, press play everyday, and don’t cheat. You will see the results you want. Read my transformation to here more http://fixyoself.com/2016/08/16/my-beachbody-transformation/
-dark chocolate chips
-Granola (low sugar)
-Whole Wheat English Muffin
B-oatmeal with berries and a tsp of maple syrup and cinnamon, 1 egg mixed with 1/2 cup egg whites, any way you choose to have them
S-1 scoop Shakeology with water almond milk spinach and banana or berries
L- Chicken breast, broccoli, sweet potato with cinnamon and pink salt
For the chicken I like season them with pink salt, pepper, oregano, a drizzle of evoo, crushed red pepper, and lemon juice. After it sits for 15-20 minutes, sear the chicken breasts over medium high heat, flip after 3-4 minutes. Allow the newly flipped slide to brown for 2-3 minutes, add about 1/4 to 1/2 of a cup of stock and cover for 5 minutes. Take off of the heat and allow to sit covered for 5 minutes. Enjoy!
S-Apple with 1 blue container or almonds
D- Roasted Salmon with asparagus
I like to buy the individually cute salmon pieces, they are normally about 5 oz. I sprinkle them with pink salt, pepper, evoo, and lemon slices and bake a 400 degrees until medium rare in the middle about 15 minutes. For the asparagus, I roast them at 400-450 with evoo, balsamic, pink salt, pepper for 10-15 minutes.
Need a sweet treat? Me too…try making homemade popsicles with coconut water and berries.
B- 21 Day Fix Breakfast BLT:
2 egg whites, 1 piece turkey bacon, 1/2 whole wheat english muffin, tomato, spinach
S- Shakeology with cold coffee, almond milk, and a sprinkle of cinnamon
L- Leftover salmon with asparagus
S- Hummus with pepper, cucumber, carrots
D- Turkey burgers with sweet potato buns or Turkey sliders from Fixate Cook Book, and salad
Need a sweet treat? Freeze some red grapes, then eat them slowly, they are so good! Natures candy right? Kind of…
B-Greek yogurt with berries and granola
S- Shakeology with berries, almond milk, sprinkle of cinnamon
L- Turkey burgers with salad
S-Cheese stick with peppers and cucumbers
D- Pineapple chicken skewers from Fixate or marinate in coconut aminos, ginger, garlic, evoo, maple syrup with rice and side salad
B- Oatmeal with blueberries, egg whites with spinach
S- Shakeology with coffee and almond milk
L-Leftover chicken skewers with salad
S-Hummus with carrots and peppers
D- Tilapia tacos! Season tilapia with taco seasoning, I like to make my own with cumin, coridaner, paprika, chili powder, oregano, and lime juice. Lightly pan sear, wrap in lettuce wrap, top with salsa and avocado!
B- 21 Day Fix Breakfast BLT
S- Shakeology with banana and water
L-Chicken breast with steamed or roasted veggies
S-Apple and cheese stick
D- Turkey Lettuce wraps http://www.onelovelylife.com/chicken-lettuce-wraps/
After dinner treat- small handful of dark chocolate chips…everyone needs a little treat
B-Oatmeal with berries, egg whites with spinach
S- Shakeology with berries water
L- Leftover lettuce wraps
S-Hummus carrots and peppers
D Chicken and Broccoli with brown rice, seasoned however you choose
B-Pancakes! Mix 1 egg with 1/2 of a banana cook in coconut oil
S- Shakeology with spinach and berries
L-Leftover chicken and Broccoli
S- Hummus with carrot and cucumber
D-Whole Roasted chicken (or rotisserie chicken) with roasted potatoes and sweet potatoes and green beans
Week one Done!
Good Luck Ladies! Please let me know if you have any questions!