Friday, April 24, 2015

How to Meal Plan for the 21 Day Fix and 21 Day Fix Extreme

I love to meal plan.  Each weekend I sit down and plan out my food for the week to come.  Sometimes I admit, I'm better at it than other times, but nonetheless, it helps keep me on track during the week and helps me have a successful week that's thought out and planned!

How to Meal Plan for the 21 Day Fix and 21 Day Fix Extreme, Step by Step Guide,

It seems really daunting to my challengers to sit down and plan out their week.  I know when I first started doing this, it took me quite a while to do this!  But trust me, it gets easier as it goes along and you start to really understand how to do this better each week.  Practice makes perfect!

So I really want to make it easy for you so that YOU can succeed at prepping your week and sticking to it!  I've already created lots of cheat sheets for you for the 21 Day Fix, (21 Day Fix Cheat Sheets), but I hope this will help you feel even MORE confident in how to plan your week!

Steps to Planning for 21 Day Fix Weekly Meals

1.  Figure out what calorie range you fall into on the 21 Day Fix or 21 Day Fix Extreme.   You can find the chart at the beginning of the book around pages 4-5.  Complete the calculations and this will then identify your caloric needs and your daily container allotment!

2.  Once you have determined how many containers you get per day of which color, you'll want to make sure you space it out throughout the day evenly so you don't eat too many containers too soon in the day or leave too many to cram them all in at night!  (Refer to the Cheat Sheets for an easy way to divide out the containers throughout the day).

How to Meal Plan for the 21 Day Fix and 21 Day Fix Extreme, Step by Step Guide,

3.  Plan DINNER First!
How to Meal Plan for the 21 Day Fix and 21 Day Fix Extreme, Step by Step Guide, , 21 Day Fix Dinner, For me, this is the hardest meal to plan.  It's the one where I'm planning, not only for ME but for my family as well!  If you are stumped with what easy recipes to plan for dinner, check out my clean eating recipes.  If you are just starting out, I do suggest starting out SIMPLE.  Something that makes it easy to measure your food groups and not recipes that will have a lot of "combining" of foods together.  Example:  Protein (grilled chicken or turkey burger), Veggie (steamed broccoli or asparagus), Carb (sweet potato, brown rice or quinoa).  Keep it simple to begin!!!

4.  Plan the rest of your snacks and meals!
You want to make sure you are eating 5-6 times per day.  This will keep your blood sugar steady and your metabolism burning more consistently.  In planning the rest of my day, I like to look at when I am most hungry and also what my day looks like.  Convenience of when I'm home vs when I'm out makes a difference in what I plan.  (21 Day Fix Snack Ideas)

What do you LIKE to eat that is on the approved list of foods!  Start there.  Then pick out when you will drink your SHAKEOLOGY and place it in that spot, is it for Breakfast or lunch...or for a snack?  That way you KNOW you are planning in your daily dose of super foods!

Be keeping track of your containers you have used and containers you have yet to use.  It's kind of like a puzzle.  Fitting all your containers in for the day takes time in the beginning but you'll thank yourself in the moment of trying to figure out what to eat!

Make sure that when you are planning out your meals and snacks especially that you combine a carb (yellow), fruit (purple) or veggie (green), with a protein (red) or fat (blue, orange or teaspoon).  

Make sure all your containers have a spot in your day!

I like to color code my meal plan, print it out and stick it on the side of my fridge so I know exactly what I'm having and when to eat it!  Don't forget your WATER!!!

If you'd like to see some sample meal plans, click HERE!

How to Meal Plan for the 21 Day Fix and 21 Day Fix Extreme, Step by Step Guide,

Stay tuned...I'll be talking about how to PREP your week after you have gotten all your days planned out! 

Do you want even MORE support and accountability thru the 21 Day Fix?  I would love to be YOUR Coach, if you don't already have one, and get you plugged into my accountability and support group to help you on a more personal level!

Please fill out this application below to be a part of my upcoming accountability group!  

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