Meal Planning Day

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The saying goes “If you fail to plan, plan to fail”. Planning is the key to success when it comes to the 21 Day Fix. The Fix is designed to make sure you’re eating a balance of all food groups in their proper proportions. You can get a more detailed overview of the program here, for now we’re going to dive right into planning meals for week 1.

I started with a handy meal tracker work sheet that I printed out and then filled in by hand. If you’d prefer to plan your meals on your computer, here’s a PDF you can download. I started by planning out my breakfast, lunch, and dinner, and then whatever remaining containers I had left I used to create my snacks. (I should mention I’m in the 1,200 – 1,499 calorie range, and I plan to eat most of my carbs in the first half of my day.) I also tried to make each meal stretch into 2… for example repurposing the shredded taco chicken from Monday’s dinner into tacos for Tuesday’s lunch…. using the leftover ground turkey from Wednesday’s for Friday’s lunch, etc. I kept track of the containers I used in each meal by drawing little colored squares at the bottom of each meal, and then tallying them up at the bottom. Once I had my week planned, I created my shopping list, and now I’m ready to start the Fix tomorrow!

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25 Comments on “Meal Planning Day

  1. Wanted to make the Chicken Sausage Pasta but it doesn’t have the container count.

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  2. Hi Elizabeth, that’s a great one! I’ve updated the recipe with the container count, which is 1 1/2 yellow, 1 red, 1 green, 1 1/2 tsp.

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  3. Just wanted to say THANKS!!! I’m so in love with your idea of a meal planning day and all your menus. I’m trying them all!!! Thought I couldn’t do this but I think I can:)

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  4. Where can I download copies of your menus? Looking for new ideas ?

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  5. Hi Stephanie, I don’t actually have anything available to download, but you can see all the meals I made during my first round of the Fix in my 21 Day Fix Journal. Is there something specific you’re looking for? Feel free to email me at healthyfeelshappy@gmail.com and I’d be happy to help in any way that I can!

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  6. Hi, where do you buy your chicken sausage? What’s the brand name?

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  7. Hi Susan, I like Aidells, it’s all natural and doesn’t have any weird preservatives or nitrates. I’ve found Aidells at Target, Meijer and Kroger. I’ve used other brands like Johnsonville because they’re more widely available and less expensive, but the ingredients aren’t as good. In either case, be careful not to eat sausage too often, since the sodium is a bit high.

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  8. Hello

    I’ve been on your page for some time now and I first want to say THANK YOU because like so many others I felt I couldn’t do this bcz trying to learn to cook healthy and meal prep can get a little overwhelming especially while taking care of a new one…..I hv some questions regarding your amazing recipes….could I emaiol you?

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  9. I really enjoy reading your blog and looking at the pictures of your meals. I am waiting for the 21 day fix to arrive and I wanted to get a head start. Do you have a shopping list I can follow for my first 21 days?

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  10. Hi I am just starting out on the 21 day fix, but I have a few questions
    1. 3 days a week I work nights and I was wondering how to eat because on the first day I am up all day and all night on the second I sleep once I get home and the third is I sleep till 1 and I am up so how can I figure out the menu and try not to go over my 1500-1700 calories intake the other 4 days I am good just the 3 days I work.

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  11. Hi Hope, that’s a really good question. It’s recommended that you eat your meals every 3 hours or so, so on the days you’re working straight through the night, continue eating every 3 hours so you can keep your energy up and metabolism working. So you’ll actually be eating meals for day 1 and part of day 2, since you won’t be sleeping when you normally would and your day is extended. Once you wake up again, resume eating your meals as you normally would. If you’re drinking Shakeology, that would be a great meal since it’s so convenient and quick. Since you have such a varied schedule, I think you’ll have a lot more success if you thoroughly plan out your meals ahead of time. If you haven’t already, download this worksheet to keep track of your meals and containers. https://healthyfeelshappy.files.wordpress.com/2015/03/21df-meal-plan-tracker.pdf Good luck!

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  12. Hello! I just found your site and I love it. The meal ideas are sooooooo helpful. Just thought I would share a tip. 21 Day Fix now has an app where you can input your container count as you go along during the day and it keeps track for you. No need to hand write it. (unless you like to do it that way) I think the app is pretty new but it is soooooo helpful. And free!!!

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  13. Hi Emily, I don’t really have a grocery list, it changes every week depending on what recipes I make. I do consistently buy fresh and frozen veggies, fresh fruit, fresh and frozen meats such as chicken breasts, turkey burgers, ground turkey, eggs and lunch meat. I also get bread and wraps (I love Tumaro’s Let’s Skip the Sandwich low calorie wraps), pasta, and rice. Also cheese, hummus, and guacamole. Hope this helps!

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  14. Out of all of the ideas for meals others have offered yours is by far the best!! Thank you

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  15. Just found your site and I am thrilled. I have been struggling with the program and you seem to have helped a lot. Thank you for sharing.

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  16. I love all the meal ideas! It really does make it easy for me to meal plan, and they are ‘normal’ and not crazy ingredients like I’ve seen on other sites. Does it matter if you mix and match the meals….is there any method you use to choose certain meals with certain workout days? Thanks!! Bookmarking your site as a link app on my phone!

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  17. Hi Candice, so glad you’re enjoying the meal ideas! I just eat whatever meals I want regardless of the workout, and you can certainly mix and match to work with your lifestyle. It’s all about making it work for you, so it’s easy to live with and you can stick with it. Best of luck to you on your journey!

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