21DFRound1.xlsx

	A	B	C	D	E	F	G	H
1	Week One	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
2		Cardio Fix	Upper Fix	Lower Fix	Pilates Fix + Swim	Cardio Fix + Barn	Dirty 30 + Run	Yoga Fix + Swim
3	M1 - Breakfast	Strawb. Shakeo	Choco Shakeo	Vanilla Shakeo	Strawb shakeo w/ 1/2 banana	C Shakeo + strawberries	Bagel w/ PB and 1/2 banana	Bagel w/ PB and 1/2 banana
4	M2	Grapes		Oats, yogurt, 1/2 banana, walnuts	Bagel w/ PB and 1/2 banana	Grapes		Strawb/Banana Shakeo
5	M3 - Lunch	Salad	Salad (w chicken and strawberries)	Salad (w/ chicken)	Salad (w/ chicken)	Tuna salad	Salad, veggie sausage	Salad (w/ feta and chickpeas)
6	M4			Snap peas			Vanilla Chai Shakeo	Veggies
7	M5 - Dinner	Tilapia, brown rice, mixed veg, snow peas	Chicken, brussels sprouts, brown rice	Broccoli, green peas, potatoes	Chickpea curry, sweet potatoes, green beans	Chicken, peas	Beef, sweet potatoes, green beans	Chicken, asparagus, collards
8	M6	Yogurt (w/ stevia, cinnamon, walnuts)	Yogurt (w/ stevia and cinnamon and walnuts)	Chicken	Yogurt		Yogurt	Yogurt w/ walnuts
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10	Week Two	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
11	Different Times	Total Body Cardio Fix	Upper Fix	Lower Fix + 10-Minute Fix	Pilates Fix	Cardio Fix + Barn	Dirty 30 + Run	Swim
12	M1	Bagel, PB, 1/2 banana	Bagel w/ PB and 1/2 banana	Bagel w/ PB and 1/2 banana	Bagel w/ PB and 1/2 banana	Bagel w/ PB and 1/2 banana	Bagel w/ PB and 1/2 banana
13	M2	Turkey slices and cheese	Vanilla Shakeo (+ 1/2 banana)	Strawb shakeo w/ 1/2 banana	Choco Shakeo		Salad, veggie sausage	string cheese
14	M3	Subway sandwich	Turkey slices, cheese, apple	Salad (w/ chicken)	Granola, blueberries, cottage cheese	Chicken salad w/ grapes	Strawb shakeo w/ 1/2 banana	Carrots, cottage cheese, apple
15	M4	C Shakeo	Salad (w/ chicken)		Salad	Vanilla and almond shakeo		Shakeo
16	M5	Cauliflower, carrots, kale	Tilapia, peas, potatoes	Salad (w/ chicken)	Turkey, kale, wax beans	Apple
17	M6	Cottage cheese, 1/2 banana		Yogurt	Yogurt w/ walnuts	Cauliflower, peas, chicken, cottage cheese
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19	Week Three	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
20		Total Body Cardio Fix + Pilates Fix	Upper Fix + Cardio Fix	Lower Fix + 10-Minute Fix	10 Min Abs + Total Body Cardio Fix	Upper Fix + Barn	Dirty 30 + 10 Min Abs + Run	Yoga Fix
21	M1	Bagel, PB, 1/2 banana	Bagel, PB, 1/2 banana	Bagel, PB, 1/2 banana	Bagel, PB, 1/2 banana	Bagel, PB, 1/2 banana	Bagel, PB, 1/2 banana	Bagel, PB, 1/2 banana
22	M2		C Shakeo + strawberries	Turkey slices and cheese	Strawb shakeo	Carrots	Salad, veggie sausage, vegan coffee cake	Salad, veggie sausage
23	M3	Salad (w/ chicken)	Carrots and snap peas	Salad (w/ chicken)	Apple and carrots	Salad (w/ chicken)	Carrots	Strawb shakeo w/ 1/2 banana
24	M4	Vanilla and almond shakeo, strawberries	Salad (w/ chicken)	Vanilla and banana shakeo	Salad (w/ chicken)	Chocolate shakeo, apple	Salad (w/ chicken)
25	M5	Chicken, broccoli, edamame, green beans	Salad (w/ chicken), hummus and pita	Chicken, cottage cheese, peas, cauliflower	Chicken, sweet potatoes, peas	Snap peas, chicken, naan	Vanilla and almond shakeo
26	M6	Yogurt w/ walnuts,1/2 banana	Yogurt	Yogurt	Yogurt w/ walnuts			Yogurt w/ walnuts
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31	2
32	1
33	1
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