Two weeks ago I shared that I have been following the 21 Day Fix and the 21 Day Fix Extreme programs (that link goes to my site where I am compensated for any purchases you may make there) for getting healthy. Both programs offer a clean eating plan and fitness programs. We’ll talk about the fitness part later, but for today I want to share with you a little bit about the eating plan and some meal ideas.
How does the eating plan work?
If you’ve ever taken a look at either of the 21 Day Fix (21DF) programs, you may have noticed colored containers. Those color-coded containers are the serving sizes for each of the food categories: Vegetables, Fruits, Proteins, Carbs, Healthy Fats, Seeds & Dressings, and Oils & Nut Butters. You use these containers to measure the food you eat. Every day you eat from each of the food categories. Some of the containers you only use once a day, and some you get as many as five servings from a day.
The 21 Day Fix containers to use for measuring and even for transporting food.
How do I know how many servings of each food category I get each day?
When you begin the program, there is a formula to calculate your calorie target. This formula takes into account your activity levels and whether you are trying to lose weight or you are trying to maintain weight. After you have determined your caloric level, there is a chart that tells how many containers you need to eat from for each food category every day.
Do you get to eat a lot of food?
Yes! I’m actually surprised by this! I eat quite a bit of food everyday, and it is rare that I am hungry. Most days I eat about 3 meals & 1 snack, and I drink my Shakeology shake after my workout. I’m actually supposed to eat another small meal between breakfast and lunch but sometimes I’m just so busy I forget that one.
Most mornings I eat eggs and I usually add spinach and/or mushrooms. Some days I’ll throw in some turkey bacon and maybe a piece of fruit.
What kinds of foods do you eat on the plan?
So many great foods! The eating plan focuses on clean eating of healthy, nutrient dense foods. A few things I really like about this eating plan as compared to another plan that I was on are:
- I get to eat carbs. I feel deprived if I don’t get to eat carbs. According to my eating plan, I get four servings of carbs a day. Usually I only eat two to three a day, but just getting to have some carbs makes me feel like I can follow this eating plan for the rest of my life.
- It is rare that I am hungry. It happens on occasion but it is not the norm.
- I’m not eating weird foods and cooking two meals…one for myself and one for my family. I have found this program to be really easy to integrate with my family’s meals. Other plans left me making food I knew my family would eat and a meal for myself. I do have to tweak some meals. For instance, if my family is having mashed potatoes, I will just bake a potato or sweet potato for myself. Also, if they are having a convenience meal, let’s say corn dogs (Yes, they eat corn dogs!) then I will just make a large salad with some grilled chicken or taco meat we have in the fridge. This eating plan has been very easy for me to implement in my busy days because I’m not cooking two meals each meal.
Meal Ideas
These are a few of the meals I frequent with this eating plan and the container count to the side if you happen to be on the plan. :
The kids were having spaghetti and meatballs for lunch so I separated out a serving of sauce and added zucchini. Technically, the pasta should be whole wheat but I didn’t have any so I just add the regular. There is also a side of cucumbers. This meal is not 100% on plan but it’s close! A few tweaks and it would be there. But sometimes life happens! {Notice my two sneaky photobombers in the background.)
Breakfast:
- Eggs fried or scrambled in 1 tsp. of coconut oil, sauteed mushrooms and spinach (1 red, 2 green, 1 T)
- Add 2 pieces of turkey bacon to the above for another 1/2 protein {Turkey bacon is allowed on the 21 Day Fix Meal program but not the Extreme program. I usually have it a few times a week any way.} (1/2 red)
- Open face omelet using one egg and 4 egg whites with chopped turkey bacon and spinach, and 1 tsp. of coconut oil (1.5 red, 1 green, 1 T for the oil)
- Oatmeal with 1 tsp. of peanut butter (sometimes a little stevia too) and a serving of fruit in the oatmeal or on the side ( Depending on how much of the oatmeal I eat either 1 or 2 yellow, 1 purple, and 1 T for the peanut butter)
- If I’m in a hurry: Shakeology made with water and 1/2 banana, 2 slices of turkey bacon (1.5 red, 1 purple)
Most mornings I stick with eggs and some vegetables. This meal is easy for me to fix as I’m emptying the dishwasher, and I’m guaranteed to get in a few servings of vegetables before my day has really started!
Lunches:
- Taco salad with beans and sometimes corn, avocado, and salsa as dressing (1 red, 1 yellow, 1 blue, 1.5 green, 1/2 purple for the salsa)
- 1 breadless turkey burger, sauteed zucchini and mushrooms, cheddar cheese (1 red, 2 green, 1/2 blue, and if I add one piece of whole wheat bread then 1 yellow)
- Open face grilled chicken sandwich with lettuce, tomatoes, and cucumbers on the side, mustard for taste (free food) (1 yellow, 1 red, 2 green)
- Baked tilapia, plain baked potato, brussels sprouts roasted with coconut oil (1 red, 1 -2 yellow – depends on size of potato, 1.5 green, and 1T for the oil)
- Fajita chicken (or tacos made with ground turkey or beef) in a lettuce wrap, grilled peppers and onion, avocado (1.5 red, 1.5 green, 1 blue)
- Salad made with leftover grilled meat or chicken fajita meat with beans, corn, and veggies and a yogurt based Ranch dressing (2 green, 1.5 red, 1 yellow, 1 orange)
Chicken fajita meat on a tortilla with refried black beans and cheese. Lettuce and tomato. A little dressing on the salad. Funny thing is, I could only eat half of that chicken fajita!
Supper:
I usually eat whatever the family is having with tweak or two if needed. Here are a few of my meals:
- Pork tenderloin, carrots and Brussels sprouts roasted with coconut oil (2 red, 2 green, 2 tsp for the coconut oil)
- Grilled chicken, plain potato or sweet potato, steamed or roasted broccoli (1.5 red, 1 yellow, 1.5 green, add 1 tsp of coconut oil if roasting)
- Chicken burrito bowl with chicken, brown rice, black beans & corn, shredded lettuce, tomatoes, green onion, and cheese & avocado (1 red, 2 yellow, 1.5 green, 1 blue) {The blue container is half cheese and half avocado}
- Taco burger, no bread, with lettuce, tomato, cheese, onion and avocado, small side salad with salsa dressing (1 red, 2 green, 1 blue, 1/2 purple for salsa)
- Chicken fajitas/tacos (see above for details. Love chicken fajitas!)
- On the 21 Day Fix plan (not the Extreme plan), you could have pizza too. So sometimes I will eat cheese pizza with a side salad. That plan also had allowances for restaurant food and told you the portions to use. If you have the 21 Day Fix plan, it is the eating plan book. (Well, it has it in my book which I’ve had for at least a year and a half. If they have updated that program since then, it may not be in the book. The Extreme plan does not include these foods because it is a little more extreme for faster results.)
All of this is done in our tiny kitchen! Cooking breakfast while emptying the dishwasher. See those brownies? I actually resisted those…this particular time! But sometimes, I allow myself a small brownie. It’s about making a plan that is sustainable for life, and that means a treat now and then!
Snacks:
I usually eat one or two small snacks a day. Here are the snacks I tend to frequent:
- apple with peanut butter (1 purple, 1 or 2 T depending on how much peanut butter I use)
- almonds or pecans ( I like to get those 100 calorie packs of cocoa almonds. They are probably not on plan but help when I need a little sweet snack.) (1 blue)
- hummus with cucumbers or carrots (1 blue, 1 green)
- hummus on a whole wheat tortilla (1 blue, 1 yellow)
- shakeology with fruit (1 red, 1 purple)
- whole wheat toast with peanut butter (1 yellow, 1 – 2 T)
- fruit salad (1 – 1.5 purple)
- hard boiled egg plus fruit (1/2 red, 1 purple)
- almonds, pecans, or cashews with fruit (1 blue, 1 purple)
Wow! This post got really, really long! But I wanted to show you how well you can eat and still be healthy & lose weight! Next time, I’d like to share with you how I plan these meals and perhaps share with you a week’s worth of meals.
If you have any questions at all, please send me a message. If you’d like to know more about the 21 Day Fix program or any of the others offered by Beachbody, please visit my Beachbody coach link.
Thanks for visiting! Here’s to getting healthy in 2015!
The post 21 Day Fix ~ The Food {Getting Healthy} appeared first on La Cottage Family.
