Meal Plan: Week 3

Breakfast

Lemon Blueberry Cheesecake Overnight Oats

Prep Time: 5 minutes

Cook Time: 6 hours

Total Time: 6 hours, 5 minutes

  • ½ cup oats
  • 1 scoop vanilla protein powder
  • 2 T chia seeds
  • ¼ cup unsweetened vanilla almond milk (or milk of choice)
  • ½ cup fat free vanilla Greek yogurt
  • ½ cup frozen blueberries
  • 2 T light cream cheese
  • ¼ tsp lemon extract
  • 1 T sugar free maple syrup
  1. Combine oats, protein powder and chia seeds in a mason jar. Stir in yogurt.
  2. In a small bowl, combine cream cheese, lemon extract and maple syrup. Stir until fully combined and pour on top of the oat mixture.
  3. Top with blueberries and seal with lid. Set in fridge to sit overnight.
  4. In the morning, enjoy with your favorite beverage!!

image2

 

Blueberry and Peach Oatmeal

Prep Time: 4 minutes

Cook Time: 6 minutes

Total Time: 10 minutes

  • ½ cup old fashioned oatmeal
  • 1 cup water
  • ½ cup fresh peaches, chopped into small chunks and divided
  • ½ cup fresh blueberries, divided
  • ½ tsp vanilla extract
  • ¼ tsp cinnamon
  • ½ T ground flaxseed
  1. Place oatmeal, water, peaches, ¼ cup blueberries, vanilla, and cinnamon into a small saucepan.
  2. Cook over medium heat for 5-6 minutes or until oatmeal has thickened and is the consistency you like. Be sure to keep an eye on this, stirring so it doesn’t get stuck!
  3. Spoon into a serving bowl. Top with remaining blueberries and ground flaxseed. Enjoy!

21-day fix containers: 1 yellow, 1 purple

 

Pesto Quinoa Breakfast Bowls

Prep Time: 5 minutes

Cook Time: 5 minutes

Total Time: 10 minutes

Breakfast Bowl

  • 2 large eggs
  • ½ cup cooked quinoa
  • ½ avocado
  • 2 T homemade pesto
  • 1 T chia seeds

Pesto

  • 1 tsp dried basil
  • ½ cup fresh kale leaves
  • 2 T nutritional yeast
  • 2 T pine nuts
  • ½ tsp minced garlic
  • 1-2 T olive oil
  • ½ tsp lemon juice
  • Salt + pepper to taste
  1. Place all the pesto ingredients in a food processor and process until almost smooth.
  2. Next, cook your eggs in the style you prefer. I typically make mine over-easy, but over-hard or even hard-boiled eggs are tasty!
  3. Once the eggs have cooked, you’re ready to assemble! Place quinoa, avocado thinly sliced, and pesto in a bowl. Top with eggs (if hard-boiled, slice in half) and sprinkle with chia seeds.
  4. Enjoy as is or season with a touch more salt and pepper!

21-day fix containers: 1 red, ½ green, 1 yellow, 1 blue

image-jpeg

21 Day Fix Pancakes

Prep Time: 10 minutes

Cook Time: 6 minutes

Total Time: 16 minutes

  • ½ banana
  • ½ cup oatmeal (quick cook)
  • 2 eggs
  • 1 tsp vanilla extract
  • 1 tsp cinnamon
  • 1 tsp coconut oil
  • 1 tsp honey or PURE maple syrup
  1. Blend all ingredients in a blender or food processor for 30 seconds.
  2. Allow the batter to sit for 4 minutes to thicken.
  3. Grease pan with coconut oil.  Pour the batter into the pan – makes 6 regular-sized or 8 small-sized pancakes.
  4. Cook until little bubble begin to form, then flip to cook the other side.
  5. Serve alone or with some fresh fruit topping.

21-day fix containers

1 serving (3 regular-sized or 4 small) = ½ red, ½ yellow, ½ purple

 

 

Lunch

Mason Jar Salad: Chickpeas with Ranch Dressing

Prep Time: 20 minutes

Cook Time: 0 minutes

Total Time: 20 minutes

Dressing

  • ½ cup low-fat cottage cheese
  • ½ cup (1% or 0%) plain Greek yogurt
  • 2½ T skim on unsweetened (plain) almond milk
  • 1 tsp fresh lemon juice
  • ½ tsp onion powder
  • ½ tsp garlic powder
  • ¾ tsp dried dill
  • 1 tsp parsley
  • Sea salt (or Himalayan salt) and ground pepper, to taste

Salad

  • ½ cup chickpeas, drained, rinsed
  • ¼ cup thinly sliced red onion
  • ¼ cup green bell pepper, chopped
  • ¼ cup chopped cucumber
  • 1 cups baby spinach
  • ⅓ cup crumbled feta cheese
  1. Place all dressing ingredients in a blender; cover. Blend until smooth.
  2. Season with additional salt and pepper if desired; mix well. Pour 2 T of dressing in bottom of mason jar and save the rest (makes about ¾ cup total).
  3. Next, evenly layer remaining salad ingredients in your mason jar.
  4. Serve immediately or cover and refrigerate for up to 3 days. Shake before serving.

21-day fix containers: 2 Greens, 1 Yellow, ¼ Red (dressing), 1 Blue

 

Tuna Salad

Prep Time: 4 minutes

Cook Time: 6 minutes

Total Time: 10 minutes

  • 1 can of tuna
  • ½ tsp onion powder
  • 1 T lemon juice or rice vinegar
  • 1 tsp olive oil
  • ¼ tsp dried parsley – again; just eyeball* it
  • 1/4 to 1/2 avocado
  • Salt and pepper to taste
  1. Mix all ingredients together in a bowl. Serve over a green salad or with crackers.

21-day fix containers: 1 red, 1 tsp

 

Dinner

Lemon Chicken

Prep Time: 10 minutes

Cook Time: 10 minutes

Total Time: 20 minutes

  • 1 ½ pounds thin sliced chicken breast
  • 1 T extra virgin olive oil
  • 2 T Dijon mustard
  • 2 T lemon juice
  • 1-2 tsp lemon zest
  • ½ tsp thyme
  • Sea salt and pepper, to taste
  1. Place all ingredients into a gallon size Ziploc or bowl, mix well and refrigerate for a minimum of 4 hours.
  2. Heat oven to 350 and grease a baking sheet.
  3. Place the chicken on the baking sheet and cook 10-12 minutes, until center is no longer pink.
  4. Serve with roasted asparagus and a lemon slice for garnish.

21 Day Fix containers: 4 oz. chicken breast = 1 red, ¼ tsp

 

Taco Lettuce Wraps

Prep Time: 4 minutes

Cook Time: 6 minutes

Total Time: 10 minutes

  • 5 lbs. raw lean ground turkey breast (at least 93% lean)
  • 1 tsp. garlic powder
  • 1 tsp. ground cumin
  • 1/2 tsp. sea salt
  • 1 tsp. chili powder
  • 1 tsp. paprika
  • ½ medium onion, finely chopped
  • ½ green bell pepper, finely chopped (I also used 1/2 red bell pepper)
  • ¾ cup water
  • ½ cup tomato sauce, no sugar added (4oz)
  • 6 large lettuce leaves, washed, and dried (1 per serving)
  • 1 medium tomato, chopped
  • ½ cup fresh cilantro (or 1 T dried)
  1. Heat a large nonstick skillet over medium heat.  Add the turkey and cook, stirring frequently until no longer pink.
  2. Add the garlic powder, cumin, salt, chili powder, and paprika.  Mix well.
  3. Add the onion and bell pepper.  Cook for about 4 to 5 minutes or until onion is translucent.
  4. Add water and tomato sauce.  Bring to boil, then reduce heat to low.
  5. Cook, covered, for about 10-12 minutes.
  6. Top each lettuce leaf evenly with turkey mixture and top with tomato and cilantro.

21-day fix containers: 1 lettuce leaf = 1 red, 1 green

 

Grilled Chili Lime Pork Loin

Prep Time: 10 minutes

Cook Time: 20 minutes

Total Time: 30 minutes

  • 2 lbs. pork tenderloin or pork loin roast
  • 2 T olive oil
  • 2 T lime juice
  • 1 T liquid aminos
  • 3 cloves garlic, minced
  • 1 T chili powder
  • 1 tsp dried cumin
  • 1/2 tsp onion powder
  • 1/2 tsp sea salt
  • 1/4 tsp black pepper
  1. Place pork in gallon size Ziploc bag or container with a lid. Add all the marinade ingredients, seal, and mix well. Let marinade for 6-8 hours in the refrigerator.
  2. 30 minutes before grilling, set the marinated meat on the counter to get it close to room temperature.
  3. Heat oven to 400°. Place tenderloin in a greased casserole dish or on a baking sheet.  Cook for 45-60 minutes, or until the internal temperature reaches 145° (or closer to 160 degrees if you like less pink).
  4. Let rest for 3 minutes (the pork will continue to cook) and serve with your favorite side dishes!

21-day fix containers: 1 red, 1 teaspoon

 

Beef & Broccoli Stir Fry

img_4298

Prep Time: 10 minutes

Cook Time: 20 minutes

Total Time: 40 minutes

  • 1 lb. beef top sirloin steak, boneless ribeye steak
  • 1 lb. broccoli florets
  • ¼ cup low sodium soy sauce or tamari sauce, divided
  • 3 T orange juice
  • 3 T cornstarch, divided
  • ½ tsp garlic powder
  • Pinch of cayenne
  • ¼ cup olive oil, divided
  • 2 T brown sugar
  • 1 tsp fresh minced ginger (or ½ tsp dried ginger spice)
  1. Cut the beef into 2-inch strips.
  2. In a small bowl, whisk together 1 tablespoon soy sauce, 1 tablespoon orange juice, 1 tablespoon cornstarch, garlic powder, cayenne pepper, and 1 tablespoon olive oil.
  3. Pour the marinade over the meat and stir till the meat is well coated. Let the beef marinate for 10-15 minutes.
  4. While meat is marinating, place the broccoli florets in a saucepan with 1 inch of water and bring to a boil. Cover with a lid and reduce heat to medium, allowing to steam for 7-8 minutes till tender, but not overly soft.
  5. Drain broccoli immediately and spray with cold water to cool.
  6. Whisk together 3 tablespoons soy sauce, 2 tablespoons cornstarch, 2 tablespoons brown sugar, ¼ cup water, 2 tablespoons orange juice, and ginger.
  7. Heat up a wok or large skillet over medium high heat with olive oil. Place beef into the skillet and cook for 2-3 minutes, until beef turns brown.
  8. Add the steamed broccoli and sauce; stir fry for 2 minutes longer.
  9. Serve hot over steamed rice or quinoa, if desired.

21-day fix containers: 1 red, 1 green

 

PRINTABLE VERSION OF RECIPES CAN BE FOUND HERE: Week 3 Meal Plan