Meal Plan: Week 4

Breakfast

Egg Sausage Muffins

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Prep Time: 15 minutes

Cook Time: 30 minutes

Total Time: 45 minutes

  • 1 lb. ground turkey
  • 2 tsp kosher salt
  • 1 tsp dried thyme
  • 1 tsp garlic powder
  • 1 tsp paprika
  • ½ tsp black pepper
  • ½ tsp red pepper flakes
  • ¼ tsp cayenne pepper
  • 10 large eggs
  • Pinch kosher salt
  • Pinch black pepper
  1. Heat oven to 400 degrees and grease a muffin tin.
  2. In a medium bowl, mix together the ground turkey and all spices (through cayenne pepper). Divide the meat evenly between 10 muffin sections.
  3. Break an egg on top of each of these sausage muffins. Sprinkle the eggs with salt and pepper. Bake until eggs are set, about 30 minutes. Remove from muffin tin and allow to cool slightly before enjoying.

21 Day Fix containers: 3 muffins = 2 reds

 

Peanut Butter, Banana, & Chia Oatmeal

Prep Time: 5 minutes

Cook Time: 10 minutes

Total Time: 15 minutes

  • ½ cup old fashioned oats
  • Pinch of salt
  • 1 cup water
  • 1 small banana, sliced (save a few for topping)
  • 1 tsp chia seeds
  • ½ tsp cinnamon
  • 2 tsp peanut butter
  1. Place all ingredients (except peanut butter) in a small saucepan over medium heat. Heat for 8-10 minutes, stirring occasionally to ensure the bottom doesn’t burn.
  2. Remove from heat and stir in peanut butter. Pour into a serving bowl and top with reserved banana slices.

21-day fix containers: 1 Yellow, 1 Purple, 2 Teaspoons

 

On-the-Go Peanut Butter & Banana Overnight Oats

 

Prep Time: 10 minutes

  • ½ cup rolled oats
  • 1 tsp chia seeds
  • 2 tsp peanut butter
  • ¼ tsp cinnamon
  • 1/8 tsp vanilla extract
  • ½ medium banana, chopped into very small cubes
  • ½ cup non-dairy milk (soy or almond)
  • ¾ cup Greek Yogurt (optional)
  1. In the same order as listed above, combine ingredients in a mason jar or container with lid. If you’re adding yogurt, you may want to put this towards the middle.
  2. Cover with lid and shake rigorously until combined.
  3. Refrigerate overnight and grab it to go in the morning!

21-day fix containers: 2 Yellows, 2 Teaspoons, 1 Purple, 1 Red (yogurt)

 

Spiced Honey Raisin Muffins

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Prep Time: 15 minutes

Cook Time: 20 minutes

Total Time: 35 minutes

  • ¼ cup raisins
  • 2 T hot water
  • 1 ¾ cups unbleached, all purpose or whole wheat flour
  • 2 tsp baking powder
  • ¼ tsp baking soda
  • ¼ tsp salt
  • 1/8 tsp each: ground cinnamon, ground ginger, ground cloves, ground
  • nutmeg, and allspice
  • ½ cup almond milk
  • ½ cup honey
  • ¼ cup mashed banana
  • 1 egg
  • ½ tsp vanilla
  1. Preheat the oven to 350 degrees and grease a 12-piece muffin tin.
  2. Place raisins in a small bowl and cover with hot water. Set aside and allow the raisins to plump a bit.
  3. In a large mixing bowl, whisk together flour, baking powder, baking soda, salt, and spices.
  4. In another small bowl, combine the milk, honey, banana, egg, and vanilla.
  5. Add the wet mixture and raisins to the dry mixture; gently fold with a rubber spatula until just combined. Spoon batter into prepared muffin cups.
  6. Bake the muffins for 20 to 25 minutes, or until a toothpick comes out clean. Cool on a wire rack.

 

 

Lunch

Stuffed Pepper Soup

Prep Time: 25 minutes

Cook Time: 8 hours

Total Time: 8 hours, 25 minutes

  • 1 lb. extra-lean ground turkey or  beef
  • 1 cup onion, chopped
  • 14.5 oz. can diced tomatoes with roasted garlic and onions
  • 15 oz. can tomato sauce
  • 2 cups green and red peppers, chopped
  • 3 cups beef broth
  • ½ teaspoon basil
  • 1.5 packets of chili seasoning
  • 1 cup cooked rice, brown or white
  1. Brown ground beef with onion in a skillet over medium heat.
  2. Drain beef and onions and place in crock pot.
  3. Chop peppers, add to crock pot.
  4. Add tomatoes (including juice) and remaining ingredients, except rice – which should be added 1 hour before end of cooking.
  5. Cover and cook on low for 6-8 hours.

21 Day Fix containers: 1 Red, 1 Green, ½ Yellow (Serving Size: 1½ cups)

 

Mason Jar Salad with Spicy Peanut Dressing

Total Time: 15 minutes

  • 1 cup kale, spinach, or mixed greens
  • ¼ cup tomatoes, diced
  • ¼ cup carrots, peeled and grated
  • ¼ cup broccoli florets
  • ½ tsp cilantro
  • 1 cups diced chicken breast, roasted
  • 2 tsp peanut butter
  • 2 T rice wine vinegar
  • 1 tsp low-sodium soy sauce
  • 1 tsp brown sugar
  • 1 tsp Sriracha chili sauce
  • ½ tsp garlic clove, minced
  1. Combine greens, tomatoes, carrots, broccoli ,cilantro, and chicken.  Cover and refrigerate the salad until the dressing is ready.
  2. Place peanut butter, vinegar, soy sauce, sugar, Sriracha, and garlic to a food processor. Blend until well combined.
  3. Toss salad with dressing and serve immediately!

 

 

Hamburger Salad

Total Time: 5 minutes

  • 1 cup lettuce
  • ¼ cup tomatoes, diced
  • 1/3 cheese
  • 1 hamburger patty
  • 2 tsp mustard
  1. Place lettuce, tomatoes, and cheese in a bowl. Crumble up the hamburger on top of the salad and top with mustard as your dressing!

21-day fix containers: 1 Red, 1¼ Green, 1 Blue

 

Tuna & Veggie Mason Jar

Total Time: 10 minutes

Dressing

  • ¼ tsp pepper
  • ¼ tsp salt
  • 1 T white vinegar
  • 1 T olive oil

 Salad

  • ¼ cup chickpeas
  • 1 can tuna, in water (drained)
  • ¼ cup cucumber, diced
  • ¼ cup carrots, sliced
  • ¼ cup tomatoes, diced
  • 1 cup lettuce
  1. Mix all dressing ingredients and pour into the bottom of the jar.
  2. Place chickpeas on the bottom, followed by tuna. Continue layering the veggies and end with lettuce. Seal with lid and refrigerate up to 48 hours.

21-day fix containers: 1 Red, 1¾ Green, ½ Yellow, ½ Orange

 

Dinner

Grilled Chicken Fajita Bowls

Prep Time: 1 hour

Cook Time: 30 minutes

Total Time: 1 hour, 30 minutes

Chicken

  • 2-3 chicken breasts thinly sliced
  • 4 T olive oil divided
  • 1 T chili powder
  • 1 tsp paprika
  • 1 tsp cumin
  • ½ tsp onion powder

Rice

  • 1½ cups basmati (or long grain white) rice
  • 2 cups water
  • ½ bay leaf
  • 1 tsp salt
  • 2 T chopped cilantro + extra for garnish
  • 1½ T lime juice
  • ½ T lemon juice

 Fajitas

  • 2 bell peppers (red, orange, yellow, or green)
  • 1 medium onion

Bowls

  • ½ can black beans (optional)
  • 1 avocado, sliced
  • Sour cream/Greek yogurt and salsa
  1. Slice chicken breasts into thin strips. Combine 3 tablespoons olive oil, chili powder, paprika, cumin, and onion powder in a quart size Ziploc bag.
  2. Add chicken to bag and let it marinate. Allow to sit at least 1 hour.
  3. Combine rice, water, bay leaf, and salt in your rice cooker and start. (If you choose to make this on the stovetop, you may need to add a bit of extra water).
  4. When your rice is done cooking, remove bay leaf and stir in the cilantro, lime juice, and lemon juice.
  5. While your rice is cooking, slice onion and peppers into thin strips.
  6. Heat remaining 1 tablespoon of olive oil in a large skillet and add onion. Cook onion for about 2 minutes, then add thinly sliced bell peppers.
  7. Next, add the chicken and a little bit of the marinade. Cook 5-7 minutes, until the chicken is now longer raw.
  8. If you’re using black beans, add them to bell pepper/onion mixture and heat another 5 minutes.
  9. To serve: layer rice, bell peppers and onions, meat, garnishes, and avocado!

21-day fix containers: 1-2 Greens (peppers & onions), 1.5 Yellow (rice & beans), 1 Red (chicken), 1 Blue (avocado)

 

Spinach & Provolone Stuffed Chicken

Prep Time: 10 minutes

Cook Time: 25 minutes

Total Time: 35 minutes

  • 1 lb. boneless skinless chicken breast
  • 1 cup of fresh baby spinach
  • 8 slices provolone cheese
  • 1 tsp freshly cracked black pepper
  • ½ tsp garlic powder
  • ½ tsp onion powder
  • ¼ tsp paprika
  1. Preheat your oven to 350 degrees.
  2. Place chicken in a plastic Ziploc bag or between two pieces of parchment paper. On a cutting board, pound the chicken breast until it is a thin, even thickness. Season the side facing up with freshly ground black pepper.
  3. Place the spinach and cheese on top of the chicken close to one end. Fold the chicken over and secure with toothpicks to keep the chicken rolled.
  4. In a small bowl, mix together the spices. Use to season the top of the chicken and rub the seasonings in.
  5. Bake for 25 minutes. Remove from the oven and be sure to remove the toothpicks before serving!

21-day fix containers: 1 chicken breast = 1½ red, ¼ green, 1 blue

 

 

21 Day Fix Hamburgers

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Prep Time: 10 minutes

Cook Time: 15 minutes

Total Time: 25 minutes

  • 2 lbs. ground beef or turkey
  • 1 egg
  • ¾ cup Panko bread crumbs
  • 3 T milk
  • 2 T Worcestershire sauce
  • 1/8 tsp cayenne pepper
  • 2 garlic cloves, minced
  • salt and pepper to taste
  1. Mix together all ingredients and form 8 patties. Cook as you like (oven, stove top, or grill) and serve with salad or on whole wheat buns!

21-day fix containers: 1 Red

 

Pineapple Shrimp Stir Fry

Prep Time: 10 minutes

Cook Time: 20 minutes

Total Time: 30 minutes

  • 1 lb. shrimp, peeled, deveined, and tails removed
  • ½ medium red onion, chopped
  • 1 green bell pepper, chopped
  • 1½ cups fresh pineapple, chopped (canned works as well, just drain)
  • 1 tsp garlic, minced
  • 2 tsp coconut or olive oil, divided
  • ½ tsp red pepper flakes
  • Juice of ½ a lime
  • 1 tsp cilantro
  • 2 cups brown rice, cooked
  1. Heat oil in a skillet over medium-high heat. Add bell pepper and onion; cook until softened.
  2. Add in pineapple and cook until pineapple turns slightly golden (3-4 minutes). Remove mixture from pan and set aside.
  3. Add more coconut oil, and quickly sauté with garlic and pepper flakes. Add shrimp, and cook till tails curl and they turn pink.
  4. Return veggie-pineapple mixture to pan, and add in lime juice and cilantro.
  5. Add rice to pan and heat through. Serve immediately!!

21-day fix containers: 1 Red, 1 Purple, ½ Green, 1 Yellow


BONUS

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PEANUT BUTTER CHOCOLATE CHIP COOKIES

  •  1 cup creamy or chunky peanut butter
  • 2/3 cup coconut sugar
  • 1½ tsp vanilla extract
  • 2 large eggs
  • 2/3 cup rolled oats
  • 1 tsp baking soda
  • 2/3 cup chocolate chips (raisins, cinnamon chips, dried cranberries, or other chip flavors can be subbed)
  1. Preheat oven to 350 degrees. Grease a baking sheet and set aside.
  2. In a small bowl, combine peanut butter, sugar, eggs, and vanilla until smooth.
  3. Mix in dry ingredients, then fold in chocolate chips.
  4. Rolls cookies into 1-2” balls and place on greased sheet. Place in oven and bake for 9-11 minutes.
  5. Allow cookies to cool for 2 minutes on the sheet before transferring to a wire rack to cool completely. Serve with a glass of milk and enjoy!

 

Printable version of recipes can be found here: Week 4 Meal Plan