Tag Archives: 21 Day Fix Extreme

Meal Planning 101

meal planning 101b
Last week I shared some tips on meal prep 101, but looking back, I really should have started here, with meal planning 101. You really can’t prep without a plan, right?

This Monday, I am starting the 21 Day Fix Extreme with an amazing group of people. The focus for this week was on making a meal plan, so that we could take time this weekend to meal prep and be ready to tackle week one of the program.

Meal planning can seem like a challenge on its own, add in a bunch of color coded containers like you do with the 21 Day Fix programs and your head might exploded at first glance. I promise you, it’s not as difficult at you may think it is. You just need to keep it simple, especially for the first week and be repetitive with your meals. This doesn’t mean you have to eat the same thing for every meal, everyday, however that’s kinda what I do and it works for me.

When making my meal plan, I tend to rotate with 2 different breakfasts and 2 different lunches. This gives a little variety without killing my grocery budget AND it allows you to meal prep so you’ll be all ready to just heat & eat when meal time rolls around. Start by making a list of your favorites:

Breakfast Favorites:
Egg Muffins
Healthy Pancakes
Shakeology
2 Scrambled Eggs with veggies

Lunch Favorites:
Turkey Chili
Asian Meatballs
Fajitas (the recipe in the eating plan is the same)
Shakeology
Leftovers from Dinner

Snacks:
Veggies with Hummus
Veggies with guacamole
Lettuce Roll-Ups
Apples with peanut butter
Banana Roll-Ups

I personally cannot have dairy but these are also great snacks:
Greek Yogurt with fruit or nuts
Cottage Cheese with fruit or nuts
Nitrate-Free deli meat with cheese rolled up

Dinner is where I like to add variety. We always have something different for dinner each night, so I like to start my meal plan by filling in each nights dinner first. I calculate how many of each container I’ll be using, mark it on the sheet and remove those colored containers from my daily allotment.

photo 1

Check out my 21 Day Fix Planning Tools to make meal planning easier.

Dinner Tips:
Plan a Balanced Meal
Make sure you have at least 1 green and 1 red included
If you’re doing the Fat Burning plan on 21 Day Fix Extreme, make sure you have dinner BEFORE 6pm if there is a yellow or purple included.

Once you have your dinners filled in across the week, you’re ready to fill in the rest of the sheet. If you’ll be using leftovers for lunch at all, fill those in next, since you already have your containers figured out. If you will not be using leftovers, I like to fill in my Shakeology next. If you only like your Shakeology prepared a certain way, make sure you include whatever you like to add and subtract those containers from daily allotment.

photo 2Example: Shakeology with water, banana and PB = 1 red, 1 purple and 2 tsp

If you are not as picky about what you mix with your Shakeology, leave it open for now so you can use up any stray containers that might be left over.

Once you have those items filled in, I like to fill in what I plan on meal prepping for lunch. I typically have the same meal for 3-4 days, but I’ll change it up a little depending on my containers for the day.

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Example: Monday is Turkey Chili w/ sweet potato and a fruit, Tuesday is Turkey Chili w/sweet potato, shredded lettuce & chopped tomato + fruit and Wednesday is Turkey Chili w/sweet potato, avocado and fruit. They are small variations to use up different containers and make each meal a little different. You could use rice or quinoa instead of sweet potato to change things up if you prefer. It’s up to what you have on hand and what you feel like making.

Fill in the rest of your lunches using a similar container count as you did for your other ones. This will keep your days pretty even and make adding breakfast easy for you.

Next, fill in breakfast and subtract those containers from your allotment.

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Finally, you’ll want to add in your snacks and add any leftover containers to existing meals or Shakeology recipe.

Sometimes you get creative in this process. I added a cup of baby spinach to my Healthy Pancake recipe one morning because I need to fit a green container in and I didn’t want to eat pancakes with a side of spinach. I figured if I could add baby spinach to smoothies and like them, why not try adding some to my pancake batter?! They ended up being delicious and they would have made Dr. Seuss proud!

photo 5

As you see, meal planning can be as simple or as complicated as you wish to make it. The first week you do it, I highly recommend being repetitive with your meals. It will eliminate some of the stress and help you to adjust to everything. It will also make meal prep a lot easier!

You may have noticed that my meal plan is split up differently than the sheets I have shared in my 21 Day Fix Extreme Planning Tools. That’s because I really wanted to follow the Fat Burner plan, but I know how hectic weekend can be around here and eating every 2 hours would be very difficult. Yes, I know this is only for 21 days and I could make it work, but I view this as a lifestyle. I am also being a realist and by looking at my schedule for the next weeks, there is no way I could make the Fat Burner plan work on the weekends right now, and that’s okay.

Being able to foresee obstacles and coming up with a plan for them is how you achieve long term success. I’m not cheating on the program, I’m simply following a different style of meal planning for those 2 days of the week. The Energy Balance plan gives me more room to play and that’s exactly what I need in order to be successful with this.

21-Day-Fix-Weekly-Meal-Planner

For more 21 Day Fix Extreme Meal Planning sheets, CLICK HERE.

I hope this Meal Planning 101 post has helped you with your meal plan concerns. If you have any questions, please feel free to post them below and I’ll answer them as best I can.

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21 Day Fix EXTREME Planning Tools

21 Day Fix Planning Tools
The 21 Day Fix quickly became one of my favorite Beachbody programs thanks to it’s focus on nutrition and those super easy to use, color coded containers. Team that up with the fact that the workouts were all beginner friendly and offered a modifier and you have a winning program designed to get anyone started off right!

Click here to learn more about 21 Day Fix.

However, now it’s time to kick things up a notch and get seriously shredded with 21 Day Fix EXTREME!

Celebrity trainer and national bikini competitor Autumn Calabrese is back with her simple eating and has teamed it up with extreme fitness, to help people get shredded and shed off those final pounds.  Here is what I know about 21 Day Fix EXTREME:

  • This is NOT a beginner program
  • 3 different meal plan options to choose from (Energy Balancer, Fat Burner and Countdown to Competition)
  • 7 brand-new, intense workouts
  • Workouts are all 30 minutes in length
  • Color coded containers to eliminate calorie counting and guessing
  • All of the 21 Day Fix Extreme workouts include weights or a band (the workouts were designed to be used with the pink band from Beachbody)
  • There will be a modifier, but if you are new fitness, you should start with the original 21 Day Fix.

The containers are the same as in the original 21 Day Fix but depending on which calorie calculation you fall into, your container amounts might be different. This is designed to give you EXTREME results based on your daily activity level as well as your personal goals for the program. This program also takes away the treats that were allowed in 21 Day Fix and it has a much cleaner food list (no more waffles and english muffins – but it’s only 21 days…you can do it!).

If you have never done a fitness program before (any Beachbody program or other gym activity other than just walking on the treadmill or using the elliptical)  it is highly suggested that you start with the 21 Day Fix and then move to the 21 Day Fix EXTREME.

My program just arrived yesterday and I couldn’t wait to crack open the new guide books to see what this new program was all about.

I was happy to see that there are a lot recipes in the Eating Plan this time around. That was my biggest gripe with the first program…lots of foods on the lists and a sample meal plan, but the recipes were very basic and boring to me. I was also happy to see variations of recipes I’ve already been using in there like Turkey Chili, Turkey Meatloaf and Egg Muffins.

The other change I really liked was the calorie calculation. There are now options to choose what kind of lifestyle you lead (sendentary, moderate or active) so there is no longer a “one size fits all” aspect to this. The other plus to me is that there are 3 different meal plan options depending on what your goals are for the program. You can now choose from 3 different options:

  1. The Energy Balancer: This one is similar to the original Fix meal plan. You plan out your breakfast, lunch and dinner, as well as two snacks. The goal is to eat every 2-3 hours and use a variety of containers during your main 3 meals and fill in with leftover containers for your snacks.
  2. The Fat Burner: This plan spreads your eating out across 6 meals, so you eat roughly ever 2 hours. However, you need to make sure you finish your purple and yellow containers before 6pm.
  3. Countdown to Competition: This is the strictest of the plans. You’ll spread your eating into 8 meals, roughly 2 hours apart. You’ll follow the Countdown to Competition plan for 2 days, then the Extreme plan for 1, routing throughout the entire 21 days.

As soon as I saw all of these choices, I KNEW I needed to design some new 21 Day Fix Extreme Planning Tools!

21 DFX Planning Tools

Click to Print

These planners can still be used in conjunction with the 21 Day Fix Planning Tools I posted about when I first started the program. I believe the Tally Sheets that I link to will still work, if they do not, I’ll design some new ones and add them to this post once I take a closer look at things.

If you’ve ever considered trying the 21 Day Fix or if you think you’re ready to tackle 21 Day Fix Extreme, I have an accountability group starting on March 2nd and I’d love to speak to with you!

 

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Philly Cheesesteak Stuffed Peppers

Philly Cheesesteak stuffed peppers
Stuffed peppers are a favorite of mine and honestly, they make portion control really stinking easy!

While wandering around the grocery store with my husband the other day in search of dinner inspiration, we saw some lean, shaved sirloin steak that is meant for Philly Cheesesteak sandwiches and I instantly wanted one. The problem with that, is we are both doing the 21 Day Fix and neither of us had enough yellow containers left for a hero style sandwich. Yellow containers are for carbs and carbs are my favorite. However, I only get two of them per day right now, so I really have to want something in order to blow both of my allotted containers in one meal. As much as I was craving a cheesesteak, I didn’t want it that badly. After pouting for a few minutes, I remembered a recipe I saw on Pinterest (of course), tossed the shaved sirloin into our basket and headed off to pick out some peppers to stuff it into.

The title of this post gives away what I was up to and you may be thinking to yourself “Another stuffed pepper recipes? She just posted one.”, but the stuffed pepper is your friend when you meal prep. My husband is not a big of fan of them, but when I told what I was planning, he was completely on-board, which was a pleasant surprise.

If you can’t find lean, shaved sirloin, don’t worry! The original recipe called for grass-fed ground beef, which I think would be perfect and let’s face it, we all usually have ground beef in the fridge or freezer and peppers and onions on hand, right?!

Ingredients:
2 Green Peppers
1 Sweet Onion
1 lb Shaved Beef
Thin sliced Provolone Cheese
1 Tb Extra Virgin Olive Oil
Directions:
1. Cut onions into long strings and sauté, on high, in olive oil until they’re translucent
2. Add steak to cooked onions and cook until it’s no longer pink
3. Preheat oven to 375º
4. Cut green peppers length wise. Remove seeds and ribs
4. Fill bottom of the peppers with a layer of shredded cheese
5. Layer on the onion and meat mixture
6. Add a final layer of cheese
7. Cook for 15-20 minutes. Until cheese is melted. If you want a softer pepper, add some water to the bottom of the pan and cover with tin foil.

As you can see, this is a pretty quick recipe that could easily become part of your meal prep routine! If you need more carbs in your life, add some quinoa or rice to the filling to make it more along the lines of a traditional stuffed pepper, or just serve it on the side. I love that I now have another flavorful recipe to add to my arsenal, especially one that is 21 Day Fix friendly!

Are you a fan of stuffed peppers? Why or why not?

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