Meal Plan #3 with grocery list and steps (21 Day Fix Extreme Approved)

Meal Plan #3 – 21 day fix extreme approved

 

This plan is super simple as you will eat the same things every day. It makes it easy to plan these meals but you have to keep this in mind and hope you don’t burn out on eating the same things each day. This plan will give you approximately 4 reds, 4 greens, 2 yellows, 2 purples, 1 blue, 1 orange and 2 TBs.

Meal 1

Shakeology with almond milk, half of banana (or other fruit) and PB2 (1 red, 1 purple, 1 TB)

Meal 2

Oatmeal w/ Fruit (1 yellow, 1/2 purple) See recipe on my recipe page. Or cook oats according to package and top with fruit and almond milk or agave sweetener.

Meal 3

Chicken with Veggies and Brown Rice/Quinoa (1 red, 1 green, 1 yellow) See recipe on Recipe page.

Either Boiled veggies or veggie stir fry (recipe below)

Meal 4

Tilapia with Hummus and raw veggies (I did cucumbers, red and orange peppers), sunflower seeds (1 red, 1 blue, 1 green, 1 orange)

Meal 5

Turkey Lettuce Wraps (1 red, ½ purple, 1 green)

Recipe for Turkey Lettuce Wraps:

1 ½ ground turkey

1tsp garlic powder

1 tsp ground cumin

½ tsp of sea salt

1 tsp chili powder

1 tsp of paprika

½ dried oregano

½ medium onion, chopped

½ green bell pepper, chopped

¾ cup of water

¾ cup of tomato sauce

6 large lettuce leaves

1 medium tomato, chopped

1 cup of cilantro

1)      Cook turkey on stove for 5 minutes or until no longer pink

2)      Add garlic powder, cumin, salt, chili powder, paprika, and oregano; mix well

3)      Add onion and bell pepper, cook 4 to 5 minutes

4)      Add water and tomato sauce, bring to boil and reduce heat…cover 10 to 12 minutes

5)      Top each lettuce leaf evenly with turkey mixture, tomato, and cilantro

Recipe for Veggie Stir Fry

25 asparagus – cut up

1 pepper – any color

1 onion – cut up

3 to 5 carrots – cut up

Heat 4 tsp of olive oil in a pan. Add all veggies and garlic and stir fry until 3 to 5 minutes until veggies are tender/crisp

 

My family will be eating the Turkey lettuce wraps as regular tacos.  I also bought enough fish for them. So they will have tacos twice and fish once this week.

Grocery List (this list is just if you are cooking for yourself and not family)

Meat

20 ounces of Tilapia

1 ½ lbs of ground turkey

20 to 30 oz of chicken

Produce

3 cups of carrots, plus some for carrot stick snacks

3 red onion

1lb of asparagus

5 garlic cloves

5 T of lemon juice (for fish)

Fresh Dill (for fish)

1 Red pepper, slice

1 Orange pepper, slice

1 Cucumber, slice

3 Green Pepper

6 Lettuce leaves

1 Tomato

1 cup fresh cilantro

5 cups of fresh fruit

2 ½ bananas for shakes

5 cups of mixed veggies (I like to do snap peas, carrots, broccoli)

 

Spices

Salt

Pepper

Olive Oil

Cumin

Paprika

Chili Powder

Oregano

Refridgerator

Almond Milk

Hummus

Boxed/Canned

Tomato Sauce

Steel Cut Oats

 Natural PB or PB2

Brown Rice

Quinoa

SunFlower seeds

Steps:

In crock pot, cook oatmeal, cool, and portion out.

Grill all chicken.

Boil 5 cups of veggies

Portion out fruit for oatmeal

Cut up all veggies: Dice red onion & green pepper. Slice up red and orange peppers and asparagus, and cucumbers, and carrots.

Cook up veggie stir fry, divide into 5 containers.

Divide up raw veggies for snacking. (red pepper, orange pepper, cucumber, carrots, etc)

Bake fish:  Add a TB of lemon juice and ½ tsp of dill to each piece of fish.  Bake 400 for about 10 minutes.  Cool and store in fridge.

Cook up turkey and prepare it for turkey taco wrap recipe.  Cool and store in one container. Measure one red out per day.

Cook Brown Rice and Quinoa and divide evenly with chicken and boiled veggies. Use yellow container to divide it.