I can honestly say that I might be in love with the 21 day fix meal plan! Well ok I will be totally honest I AM IN LOVE WITH THE ENTIRE PROCESS. Lets face it, it's easy, its simple, its basically fool proof. If you stick to the things on the list of approved foods and you keep it basic you can't go wrong. Plus I really dislike counting calories so the fact that I can tally up my containers and check it off each day is much more my style. Now 4 rounds into the fix I don't even use the containers anymore. I can see very clearly what a proper portion size should look like on my plate. My body really has a much better system of regulating my feelings of fullness and I truly do have energy.
The thing that I really like is that it perfectly aligns with clean eating! I still follow the exact same guide of having a protein an a complex carb at each meal.
So I get asked questions all the time about what a grocery list should look like. While I can't tell you to go out and buy EVERYTHING on this list, I am going to give you an idea of the general things that you are going to be using on a daily basis for the fix. The quick reference guide below really helps as well.
Proteins
So when you hit up the store stick to lean proteins like
Fish- Salmon & Tilapia
Fresh Chicken Breast
Turkey Breast
Eggs
Lean Ground Turkey
Pork Tenderloin
Flank Steak
Protein Powder
Veggie Burgers
Honestly I stay away from red meat, processed lunch meats, turkey bacon and ham slices. I know it's on the list but when it comes to clean eating and nutritional value the things I have listed above are much better options. Turkey bacon, lunch meat, and ham all are higher in sodium and can cause you to retain water.
Fruits
Apples
Pears
Berries like Strawberries, Blackberries, Raspberries
Oranges
Watermelon
Cantaloupe
Kiwi
I honestly stayed away from bananas, mangos and grapes during the fix because they are still a good source of natural sugar but they also tend to be on the higher side. So if I do have one of those I only do 1 per day. As you get closer to your weight loss goal this becomes very important to shedding those last few pesky pounds.
Vegetables
Green Beans
Celery
Asparagus
Broccoli
Cauliflower
Spinach
Peppers
Onions
Tomaos
Squash
cucumbers
Lettuce
I also typically do not eat carrots because they are also higher in sugar. I stay away from corn as a vegetable and if I eat it then it goes into the starch category.
Complex Carbohydrates
Brown Rice
Quinoa
Oatmeal (not instant in the packet) Rolled Instant Oats
Sweet Potatoes
Red Skin potatoes
Black Beans
Pinto Beans
Couscous
Ezekiel Bread
Whole Grain Tortillas
I know that on the complex carbohydrate list there are bagels, toast, pancakes, waffles and other breads. But what I can say is this, from a nutritional standpoint even whole grain still turns to sugar in your stomach, it will not keep you full and offers little benefits. Think of food as fuel. Quinoa, sweet potatoes, ezekiel bread are great sources of whole grains that are very natural and will give you fiber, fullness and nutrients where a waffle or piece of toast is more of a filler. Again, you can pick and choose and yes it is allowed but its up to you to decide how you want your results to play out.
Blue
Unsweetened Coconut
Raw Unsalted Almonds
Raw Unsalted Cashews
Hummus
Goat Cheese
Feta Cheese
Avocado
This is definitely a category that I used to go way over! I used to eat hummus, almonds and cheese all in one day and it was totally killing my progress. I actually eliminated cheese from my diet and saw that I was less bloated and more lean during that time.
List of other ingredients that I used frequently:
Extra Virgin Olive Oil
Coconut Oil
All Natural Peanut Butter, only ingredients are peanuts and a little salt.
Almond Butter
Almond Milk if you want that for your Shakeology
Chia Seeds
Sea Salt
Pepper
Chili Powder
Onion Salt
Garlic Powder
Garlic
Seltzer Water- Love the Deer Park and La Croix if you have a hard time drinking water.
Green Tea
Honey
Greek Yogurt
Cinnamon
Slivered Almonds
If you would like more support in your 21 day fix journey or you would like to start your 21 day fix journey please complete the application below to be considered for my next 21 day fix accountability, support/challenge group!
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