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Sunday, 21 June 2015

5 Day 21 Day Fix Meal Plan for Summer




Prepping our meal plan today to start the 21 Day fix on Monday with hubby!  Beach days are coming and we both want to feel confident and comfortable in shorts and swim suits so it's time to crack down and do this thang!  

Heading the the grocery store shortly and I'm making my list based off my meal plan for the next 5 days.  


I use my 21 Day Fix Tally Sheet that I created which makes our meal planning so much easier!  

You can just print it off and either slide it into a page protector so that you can write each days meal plan out or you can print off 5 and write down each days on the paper.  I personally like to have each day pre-written down so I'm planning to get 5 page protectors so that I can reuse them but still have my days planned in advance.  

This week I will be doing the 21 Day Fix Extreme workouts and following the regular meal plan. I love the intensity of the workouts but I prefer the regular less restrictive meal plan. I find if I restrict too much then I just don't stick to it.  

Here is this weeks Meal plan...

Our breakfasts and Lunches
 prepped for Monday morning!

Monday

Breakfast: Greek Yogurt with Raspberries and whole wheat waffle ( 1 Red 1 Purple 1 Yellow)
Snack: Chocolate Shakeology with water and ice (1 Red)
Lunch: Chicken Pesto Pizza with Spinach and artichoke (1 Yellow, 1 Blue, 1 Green, 1 red)
Snack: Cucumber slices (1 green)
Dinner: Taco Salad (1 Red, 2 Green)
Snack: Peanut Butter and Apple Slices (1 Purple 2 Spoons)

Tuesday

Breakfast: Greek Yogurt with Raspberries ( 1 Red 1 Purple)
SnackChocolate Shakeology with water and ice (1 Red)
Lunch: Chicken Enchilada ( 1 Red, 1 Yellow, 1 Green, 1 Blue)
Snack: Cucumbers and Tomatoes (1 Green)
Dinner: Chicken Fried Rice (1 Yellow, 1 Red, 1 Green)
Snack: Peanut Butter and Apple Slices (1 Purple 2 Spoons)



Wednesday

Breakfast: Greek Yogurt with Raspberries ( 1 Red 1 Purple)
SnackChocolate Shakeology with water and ice (1 Red)
LunchChicken and Black Bean Burrito Salad in a Mason Jar (Recipe below)
Snack:1/2 red container cottage cheese (1/2 Red)
Dinner: Chicken Ciabatta Sandwich (recipe below) (1 Green 1 Yellow 1 Red 1 Blue)
Snack: Peanut Butter and Apple Slices (1 Purple 2 Spoons)


Thursday

Breakfast: Greek Yogurt with Raspberries ( 1 Red 1 Purple)
SnackChocolate Shakeology with water and ice (1 Red)
Lunch: Chicken Pesto Wrap (1 Red, 1 Yellow, 1 Green)
Snack: Cucumbers and Tomatoes ( 1 Green)
Dinner: Slow cooker Pork Carnitas (1 Yellow, 1 Red, 1 Blue, 1 Green)
Snack: Peanut Butter and Apple Slices (1 Purple 2 Spoons)


Friday

Breakfast: Greek Yogurt with Raspberries ( 1 Red 1 Purple)
SnackChocolate Shakeology with water and ice (1 Red)
Lunch: Pesto Goat Cheese Veggie Wrap (1 Yellow, 1 Green, 1 blue)
Snack: Cucumber slices (1 Green)
Dinner: Turkey Black Bean Lettuce Wraps (2 Red, 1 Green)
Snack: Peanut Butter and Apple Slices (1 Purple 2 Spoons)


Recipes



Chicken and Black Bean Burrito Salad in a Mason Jar
Total Time: 20 min.
Prep Time: 20 min.
Cooking Time: None
Yield: 4 servings
Ingredients:
½ cup fresh lime juice
2 Tbsp. + ½ cup coarsely chopped fresh cilantro, divided use
1 clove garlic, coarsely chopped
1 medium jalapeno, seeds and veins removed, coarsely chopped
1 Tbsp. extra-virgin olive oil
2 cups canned black beans
4 oz. shredded cooked chicken breast
1 cup chopped jicama
½ cup thinly sliced radishes
1 cup thinly sliced red onion
1 cup halved cherry tomatoes
¼ cup shredded cheddar cheese
8 cups chopped romaine lettuce
Preparation:
1. Place lime juice, 2 Tbsp. cilantro, garlic, and jalapeno in a blender; cover. Blend until smooth.
2. Slowly add oil, blending continuously, until well mixed. Evenly divide dressing between 4 one-quart Mason jars. Set aside.
3. Evenly layer beans, chicken, jicama, radishes, onion, tomatoes, cheese, lettuce, and remaining ½ cup cilantro on top of dressing in jars.
4. Serve immediately or cover and refrigerate for up to 3 days. Shake before serving.

2 Green, 1 Yellow, 1/2 Red, 1/2 Blue


Chicken Ciabatta Sandwiches

1 Green 1 Yellow 1 Red 1 Blue

Make your own delicious chicken patties seasoned with garlic and spices and build them into a memorable sandwich with Swiss cheese and whole grain ciabatta rolls.

Total Time: 27 min.
Prep Time: 15 min.
Cooking Time: 12 min.
Yield: 4 servings, 1 sandwich each
Ingredients:
1 lb. raw chicken breast, boneless, skinless, cut into chunks
1 medium carrot, grated
2 green onions, finely chopped
1 clove garlic, finely chopped
1 tsp. fresh lemon juice
1 dash ground white pepper
½ tsp. ground cumin 1 tsp. olive oil
4 whole grain ciabatta rolls, cut in half
4 tsp. Dijon mustard
8 slices medium tomato
4 thin slices medium red onion
4 thin slices Swiss cheese (about 1 oz.)
Preparation:
1. Combine chicken, carrot, green onions, garlic, lemon juice, pepper, and cumin in food processor; mix until combined.
2. Form chicken mixture into 4 patties. Set aside.
3. Heat oil in large skillet over medium high heat.
4. Add patties; cook for 4 to 6 minutes on each side, or until chicken is cooked through. Remove from heat.
5. Top bottom of each ciabatta with 1 tsp. mustard, chicken patty, 2 tomato slices, 1 onion slice, 1 slice of cheese, and top of each ciabatta.

When I'm meal planning I usually plan around my dinner or lunch recipes, so having a good source of dinner ideas is key!  I recently created this list of 20+ Dinner recipes  for the 21 Day Fix, which I will be adding to as I create and find more.  If your in need of more dinner recipes check it out.  And if you have a great dinner or lunch recipe please share I'd love to add it to the list!

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