{"id":1522,"date":"2025-02-17T09:44:42","date_gmt":"2025-02-16T22:44:42","guid":{"rendered":"https:\/\/movewithnicole.com.au\/blog\/effortless-and-easy-meal-prep-21-day-fix.html"},"modified":"2025-02-17T09:44:43","modified_gmt":"2025-02-16T22:44:43","slug":"effortless-and-easy-meal-prep-21-day-fix","status":"publish","type":"post","link":"https:\/\/movewithnicole.com.au\/blog\/effortless-and-easy-meal-prep-21-day-fix.html","title":{"rendered":"Effortless and Easy Meal Prep | 21 Day Fix"},"content":{"rendered":"

When you\u2019re armed with a list of foods and color-coded Portion-Control Containers<\/a> to measure your\u00a0portions, eating healthy one day at a time is no sweat.<\/p>\n

But what about planning healthy meals for a whole week?<\/p>\n

With these 21 Day Fix<\/a> meal plans below, we\u2019ll show you how to keep things surprisingly simple.<\/p>\n

Easy 21 Day Fix Meal Plan<\/h2>\n

We used shortcuts to create menus that require almost no cooking.<\/p>\n

You\u2019ll notice that each of these meal plans combines a handful of quick-cooking ingredients, like a big batch of oatmeal, ground turkey saut\u00e9ed in a pan, or a variety of vegetables roasted at the same time.<\/p>\n

The rest of the meals rely on combinations of raw ingredients, like salads, fruits and nuts, or prepared items like hummus and peanut butter.<\/p>\n

To mix things up, two of the menus incorporate\u00a0one easy recipe that makes enough servings for several days.<\/p>\n

Use these shortcuts and simple menus to inspire your own meal prep.<\/p>\n

You can easily swap in different fruits or vegetables, ground beef or tempeh instead of turkey, and starches like sweet potatoes or quinoa in place of rice or corn.<\/p>\n

Get creative!<\/p>\n

21 Day Fix Meal Prep for the 1,200\u20131,499 Calorie Level<\/h2>\n

Even at our lowest calorie level, 21 Day Fixers\u00a0get plenty\u00a0of food: 3 green containers, 2 purple containers, 4 red containers, 2 yellow containers, 1 blue container, 1 orange container, and 2 tsp. per day.<\/p>\n

We divided that container count to make six meals and snacks to keep you fueled from morning until night.<\/p>\n

In fact, this menu includes\u00a0even more food than what we could show you in photos!<\/p>\n

Add two hard-boiled eggs or \u00be cup of low-fat plain Greek yogurt with breakfast, and drink a Shakeology smoothie<\/a> blended with water and \u00bd cup blueberries with the second snack!<\/p>\n<\/p>\n

These\u00a0are the daily meals for this meal plan menu:<\/strong><\/p>\n

Breakfast:<\/strong> Baked Oatmeal Cups with Blueberries\u00a0with 2 hard-boiled eggs\u00a0or\u00a0\u00be cup plain low-fat Greek yogurt (Not shown) (\u00bd Purple, 1 Red, 1 Yellow)<\/p>\n

Snack 1:<\/strong>\u00a0Whole-grain rice cake with 2 tsp. peanut butter (\u00bd Yellow, 2 tsp.)<\/p>\n

Lunch:<\/strong>\u00a0Mason jar salad\u00a0with 2 Tbsp. vinegar-based dressing, 1 cup cherry tomatoes, \u00bd cup bell peppers, \u00bc cup onion, \u00be cup cooked chicken breast (about 4 oz.), \u00be cup baby spinach (2 Green, 1 Red, 1 Orange)<\/p>\n

Snack 2:<\/strong> 12 almonds\u00a0and Shakeology<\/a> blended with \u00bd cup blueberries, water, and ice (not shown) (\u00bd Purple, 1 Red, 1 blue)<\/p>\n

Dinner:<\/strong> \u00be cup seasoned ground turkey with\u00a01 cup saut\u00e9ed zucchini, and 1 cup strawberries (1 Green, 1 Purple, 1 Red, 1 tsp.)<\/p>\n

Snack 3:<\/strong> 1\u00bd cups air-popped popcorn (\u00bd Yellow)<\/p>\n

\"\"<\/p>\n

21 Day Fix Meal Prep for the 1,500\u20131,799 Calorie Level<\/h2>\n

Look at all of the bright colors this hearty meal prep has to tempt your taste buds! A sweet\u00a0breakfast of Pumpkin Protein Pancakes is\u00a0the only recipe in the bunch.<\/p>\n

For the lunches, cook lean ground turkey in a pan coated with nonstick spray; you can cook the vegetables or save time by leaving them raw.<\/p>\n

Buying precooked chicken breasts or rotisserie chicken makes this meal prep even easier to assemble.<\/p>\n

People eating at this calorie level get 4 Green containers, 3 Purple containers, 4 Red containers, 3 Yellow containers, 1 Blue container, 1 Orange container, and 4 tsp. per day.<\/p>\n

\"21<\/p>\n

These\u00a0are the daily meals for this meal prep menu:<\/strong><\/p>\n

Breakfast:<\/strong> Pumpkin Protein Pancakes\u00a0topped with 3 oz. low-fat Greek yogurt and 1\/2 cup fresh berries (1 Purple, 1 Red, 2 Yellow)<\/p>\n

Snack 1:<\/strong> Shakeology<\/a> blended with water, ice, \u00be large banana, and 2 tsp. almond butter (1 \u00bd Purple, 1 Red, 2 tsp.)<\/p>\n

Lunch:<\/strong> \u00be cup seasoned ground turkey with \u00be cup red bell peppers, \u00be cup orange bell peppers, and \u00bd cup corn (1 \u00bd Green, 1 Red, 1 Yellow, 2 tsp. )<\/p>\n

Snack 2:<\/strong> \u00bc cup hummus\u00a0with 1 cup baby carrots (1 Green, 1 Blue)<\/p>\n

Dinner:<\/strong> 4 oz. grilled chicken\u00a0breast served with\u00a0\u00bd cup spinach, \u00bd cup cherry tomatoes, \u00bd cup broccoli, and 2 Tbsp. vinaigrette dressing (1\u00bd Green, 1 Red, 1 orange.)<\/p>\n

Snack 3:<\/strong> \u00bd cup mixed berries (\u00bd Purple)<\/p>\n

\"\"<\/p>\n

21 Day Fix Meal Prep for the 1,800\u20132,099 Calorie Level<\/h2>\n

No recipes are required for this colorful meal prep, just a few basic cooking skills, like boiling water for oatmeal,\u00a0roasting vegetables, and cooking a steak (psst\u2026 if all else fails, swap in burger patties).<\/p>\n

People eating at this calorie level get 5\u00a0Green containers, 3\u00a0Purple containers, 5\u00a0Red containers, 4\u00a0Yellow containers, 1 Blue container, 1 Orange container, and 5\u00a0tsp. per day.<\/p>\n

\"21<\/p>\n

These\u00a0are the daily meals for this meal prep menu:<\/strong><\/p>\n

Breakfast:<\/strong> 1 cup oatmeal (made from \u00bd cup rolled\u00a0oats) with 3 tsp. peanut butter and 1 cup fresh berries (1 Purple, 2 Yellow, 3 tsp.)<\/p>\n

Snack 1:<\/strong> Avocado Toast with Tomatoes\u00a0made with 1 slice\u00a0whole grain\u00a0toast, with \u00bc avocado, \u00bd cup cherry tomatoes (\u00bd Green, 1 Yellow, 1 Blue)<\/p>\n

Lunch:<\/strong> Mason\u00a0jar salad with 2 Tbsp. vinaigrette dressing, \u00bd cup cherry tomatoes, \u00bd cup purple cabbage, \u00bd cup bell peppers, 6 oz. seasoned ground turkey, \u00bc cup white onions, \u00be cup spinach (2\u00bd Green, 1\u00bd Red, 1 Orange)<\/p>\n

Snack 2:<\/strong> 1 cup cucumber, \u00be cup low-fat\u00a0Greek yogurt mixed with 1 Tbsp. fresh dill (1 Green, 1 Red)<\/p>\n

Dinner:<\/strong> 6 oz. steak with \u00bd cup new potatoes saut\u00e9ed in 1 tsp. olive oil, \u00be cup steamed green beans, \u00bc cup mushrooms saut\u00e9ed in 1 tsp. olive oil (1 Green, 1\u00bd Red, 1 Yellow, 2 tsp.)<\/p>\n

Snack 3:<\/strong> 1 scoop Shakeology<\/a> blended water, ice, and 1 large banana (2 Purple, 1 Red)<\/p>\n

\"\"<\/p>\n

21 Day Fix Meal Prep for the 2,100\u20132,300 Calories Calorie Level<\/h2>\n

Does more food mean more cooking? Not necessarily.<\/p>\n

To make this higher calorie meal prep just as quickly as a menu with less food, simply toss\u00a0some brown rice in a rice cooker, hard boil some eggs, and saut\u00e9 mushrooms and then ground turkey, you can even use the same pan.<\/p>\n

We suggest baked oatmeal cups for breakfast, but if you want to cut corners, you can eat oatmeal with blueberries instead.<\/p>\n

Our menu for this calorie level includes 6 Green containers, 4 Purple containers, 6 Red containers, 4 Yellow containers, 1 Blue container, 1 Orange container, and 6 tsp.<\/p>\n

\"21<\/p>\n

These\u00a0are the daily meals for this meal prep menu:<\/strong><\/p>\n

Breakfast:<\/strong>\u00a0Baked Oatmeal Cups with Blueberries\u00a0with 2 hard-boiled eggs (\u00bd Purple, 1 Red, 1 Yellow)<\/p>\n

Snack 1:<\/strong> 1 scoop or packet Shakeology<\/a> blended with water, ice, 1 large banana, \u00bd cup strawberries, and 2 tsp. almond butter (1 Red, 2\u00bd Purple, 2 tsp.)<\/p>\n

Lunch:<\/strong> Mason jar salad with\u00a02 Tbsp. vinaigrette dressing, 6 oz. seasoned ground turkey cooked in 1 tsp. oil, \u00bd cup black beans, \u00bd cup corn, \u00be cup bell peppers, \u00bc cup white onion, 1 cup spinach, \u00bd chopped jalape\u00f1o (2 Green, 1\u00bd Red, 2 Yellow, 1 Orange, 1 tsp.)<\/p>\n

Snack 2:<\/strong> 1 cup cucumber, 1 cup cherry tomatoes (2 Green)<\/p>\n

Dinner:<\/strong> 6 oz. bison (or lean ground beef) burger with 1 slice (1 oz.) cheese on a bed of\u00a0\u00be cup spinach, side of \u00bc cup green beans and 1 cup mushrooms saute\u00e9d in a pan coated with nonstick spray, with \u00bd cup brown rice (2 Green, 1\u00bd Red, 1 Yellow, 1 Blue)<\/p>\n

Snack 3:<\/strong> 1 medium apple with 3 tsp. peanut butter and\u00a0\u00be cup plain low-fat Greek yogurt (not shown) (1 Purple, 1 Red, 3 tsp.)<\/p>\n

\"\"<\/p>\n

\u00a0<\/p>\n","protected":false},"excerpt":{"rendered":"

When you\u2019re armed with a list of foods and color-coded Portion-Control Containers to measure your\u00a0portions, eating healthy one day at a time is no sweat. But what about planning healthy meals for a whole week? With these 21 Day Fix meal plans below, we\u2019ll show you how to keep things surprisingly simple. Easy 21 Day […]<\/p>\n","protected":false},"author":1,"featured_media":1523,"comment_status":"closed","ping_status":"","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1],"tags":[16],"class_list":["post-1522","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-fitness","tag-21-day-fix"],"blocksy_meta":[],"_links":{"self":[{"href":"https:\/\/movewithnicole.com.au\/blog\/wp-json\/wp\/v2\/posts\/1522","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/movewithnicole.com.au\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/movewithnicole.com.au\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/movewithnicole.com.au\/blog\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/movewithnicole.com.au\/blog\/wp-json\/wp\/v2\/comments?post=1522"}],"version-history":[{"count":1,"href":"https:\/\/movewithnicole.com.au\/blog\/wp-json\/wp\/v2\/posts\/1522\/revisions"}],"predecessor-version":[{"id":1524,"href":"https:\/\/movewithnicole.com.au\/blog\/wp-json\/wp\/v2\/posts\/1522\/revisions\/1524"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/movewithnicole.com.au\/blog\/wp-json\/wp\/v2\/media\/1523"}],"wp:attachment":[{"href":"https:\/\/movewithnicole.com.au\/blog\/wp-json\/wp\/v2\/media?parent=1522"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/movewithnicole.com.au\/blog\/wp-json\/wp\/v2\/categories?post=1522"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/movewithnicole.com.au\/blog\/wp-json\/wp\/v2\/tags?post=1522"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}