Meal Plan #1 (21 day fix approved)

This is a meal plan and grocery list that I put together and used last week.  It worked really well and I had a lot of food!  I was never hungry.  This meal plan works great with the 21 day fix workout/and meal plan!  I am sure I left out things...Please tell me if you use this and find things that are missing!  Thanks!

Grocery List/Meal plan (21 day fix approved)

Produce

3 Red Peppers (Slice 1 and ½ dice 1 and ½)

2 Onions (dice)

1 Large Cucumber (cut)

2 Celery Stalks (cut)

2 Large Carrots (cut)

3 Cups of Zucchini (diced)

Tomatoes

Lemons

Avocado

Bananas

Spaghetti Squash (bake in oven 45 minutes 350)

5 cups of Fresh/Frozen fruit (any combo)

Apples

1 bag of salad (iceberg does not count)

2 bags of mixed veggies (I use snap peas along with broccoli, carrot mix) (boil in hot water 5 minutes)

Meat

Deli Turkey

3lbs of Ground Beef (cook) (Tacos and Black Bean Skillet)

6 chicken breasts (grill)

Refrigerator

Eggs

Tub of Greek yogurt

Tub of Hummus

Fresh Parm

Spices

Pink Himalayan Salt

Cumin

Chili Powder

Paprika

Onion Powder

Garlic Powder

Cayenne

Baking/Canned

EVOO

Balsamic Vinegar

Spaghetti Sauce (I use homemade)

30 ounces of Rotel

30 ounces of beans (I buy dried and cook in crockpot all at once)

3 cups of long grain brown rice (cook)

1 cup of lentils (I buy dried and cook in crock pot all at once)

Steel Cut oats (cook in crock pot and divide out)

Cashews

Sunflower seeds

Agave sweetener or honey (for oatmeal and yogurt parfaits)

Corn Tortillas

Frozen

Ezekiel Bread

Frozen Fruit

Frozen meatballs (if you want to use instead of chicken)

(see a week’s menu using these ingredients, below)

Monday

Shakeology with ½ banana and frozen fruit (or 2 large hard boiled eggs,  ½ med apple, & 2 tbsp raw nuts)

½ Cucumber and 5 TB of greek yogurt

Chicken, Rice and Veggies (1 cut chicken breast, ½  cup of rice, 1 cup of boiled veggies)

Oatmeal with fruit (I use blueberries and peaches) – Recipe here: http://momswithcrockpots.com/2012/08/crock-pot-peach-blueberry-oatmeal/

Tacos – with salad, tomatoes, greek yogurt, avocado (1/4 at most) and olives, corn tortilla

Tuesday

Shakeology with ½ banana and frozen fruit (or 2 large hard boiled eggs,  ½ med apple, & 2 tbsp raw nuts)

¾ of red pepper slices and ¼ cup of hummus

Zucchini Black Bean Skillet http://thebauers3.blogspot.com/2015/01/zucchini-black-bean-rice-skillet.html)

Apple and greek yogurt (no more than a 3/4 cup, can sweeten with honey or agave – 1TB)

1 cup of salad, 1 chicken breast, ½ cup lentils (dressing – can use squeezed lemon and EVOO or balsamic vinegar), sunflower seeds

Wednesday

Shakeology with ½ banana and frozen fruit (or 2 large hard boiled eggs,  ½ med apple, & 2 tbsp raw nuts)

½ Cucumber and 5 TB greek yogurt

2 Eggs with sautéed veggies, Ezekiel Toast

Oatmeal and Fruit

1 Chicken Breast (or frozen meatballs), Spaghetti Squash – can add some spaghetti sauce or parm for a treat

Thursday

Shakeology with ½ banana and frozen fruit (or 2 large hard boiled eggs,  ½ med apple, & 2 tbsp raw nuts)

¾ of a red pepper, cashews

Chicken, rice and Veggies (1 cut chicken breast, ½  cup of rice, 1 cup of boiled veggies)

Ezekiel Toast with ¼ cup or less of hummus, greek yogurt ½ apple

1 cup of salad, 1 chicken breast, ½ cup lentils (dressing – can use squeezed lemon and EVOO or balsamic vinegar)

Friday

Shakeology with ½ banana and frozen fruit (or 2 large hard boiled eggs,  ½ med apple, & 2 tbsp raw nuts)

 

2 eggs and chopped veggies (I use red pepper and onions or whatever I have.

Turkey with Ezekiel bread

Carrots and Celery with ¼ cup hummus

Chicken, Rice and Veggies (1 cut chicken breast, ½  cup of rice, 1 cup of boiled veggies)

Steps

Grill all your chicken

On Stove top, cook all your rice (this can take 30 minutes)

Make Beans in crock pot (or use can). To do beans in the crockpot.  Fill crock pot with beans 1/3 full.  Fill hot water to the top and cook on high for 4 to 5 hours until tender. Drain in colander and run cold water over them.  Portion them out into 1 ¾ cups per zip lock bag and pop in freezer.  The 30 ounces you need would be about 4 cups.

In stove, bake your spaghetti squash (350 for 45 minutes)

If you have 2 crock pots, cook ground beef (3 cups of water to 3 lbs of ground beef)

On stove top, cook bag of lentils.

While that is all cooking, chop up 1 and ½ red pepper and one onion for your eggs. Divide between 2 sandwich bags.

Slice up 1 and ½ pepper for your snacks and divide between 2 sandwich bags.

Cut up celery and carrot and divide between 2 sandwich bags.

Cut up cucumbers and divide between 2 sandwich bags.

Measure out (3) ¾ cups of Greek yogurt for parfait and apple snacks. 

Cut up all cooked chicken

Boil your veggies for chicken rice, divide between 3 containers, add ½ cup of rice and 6 oz of cooked chicken. 

Cut up zucchini and cook with rotel and last whole red pepper (diced), on stove top with EVOO. Separate into zip lock bags or containers – 1 cup of veggies in each bag. Add to it, 3/4 cup of your cooked ground beef, ¼ cup of beans, ¼ cup of rice.

When you have a free crock pot, cook your oats.

When lentils are done, put them in a container and store in fridge. Make 2 salads – 1 cup+ of salad or more in each, along with ½ cup of lentils and 1 chicken breast each (diced)

Add taco seasoning to your meat.  Homemade recipe here: http://thehumbledhomemaker.com/2011/07/homemade-homemaking-taco-seasoning.html#sthash.b1RoVjCP.qjtu Allow to cool.  Then store in fridge for taco night.

You can measure out your cashews, greek yogurt for cucumbers, and hummus but you don’t have to.  You could cook your eggs and veggies a head of time but I don’t like to. Really depends on your schedule.

My family will eat the tacos and the spaghetti squash dinners.  My hope is that they will have left overs 2 of the nights.  That gives them a meal Monday-Thursday while I eat what’s on my plan.  Of course, we always have back up meals in the freezer if I need to thaw something or I will make them eggs or something easy. 

I also have a back up plan in case I am starving, have a craving or just want something else on the list.  I went through my cabinets and made a list of some healthy back up options.  Some might not be "real" healthy but better than other choices:

*Cliff Bar

*Chobani Greek Yogurt

*Home Made Veggie Burgers

*Chocolate Almonds

*Fruit

*Lean Cuisine