21DFX Meal Plan_11-7_11-13

	A	C	D	E	F	G	H	I	J	K
1	21 Day Fix Meal Plan			Beachbody Site: www.beachbodycoach.com/heatherdickson Blog: www.livinsidemybubble.blogspot.com
2	DAY	MEALS	MENU (1200-1499 Calories)	Veggies	Fruit	Protein	Carb	Fats	Seeds	Oils
3	DAY	MEALS	MENU (1200-1499 Calories)	3	2	4	2	1	1	2
4	Monday	Breakfast	PB & J Shakeology + 1 cup spinach	1	0.5	1				1
5		Snack	2 steel cut oatmeal "muffins"		0.5		1
6		Lunch	avocado egg salad over spinach w/ sunflower seeds	1		1		1	1
7		Snack	cottage cheese topped with cinnamon and diced apple		1	1
8		Dinner	slow-cooker sesame orange chicken with brown rice	1		1	1			1
9		Snack	hot tea with lemon
10		TOTAL		3	2	4	2	1	1	2
11	Tuesday	Breakfast	Shakeology			1				1
12		Snack	2 steel cut oatmeal "muffins"		0.5		1
13		Lunch	FIXATE tuna salad over spinach with sunflower seeds	2		1			1	1
14		Snack	Flatout peanut butter + banana roll-up		0.5		1			1
15		Dinner	almond-crusted chicken tenders w/ maple butternut squash	1		1		1		1
16		Snack	red, white and blue yogurt parfait (Siggi's yogurt)		1	1
17		TOTAL		3	2	4	2	1	1	4
18	Wednesday	Breakfast	PB & J Shakeology + 1 cup spinach	1	0.5	1				1
19		Snack	2 steel cut oatmeal "muffins"		0.5		1
20		Lunch	avocado egg salad over spinach w/ sunflower seeds	1		1		1	1
21		Snack	cottage cheese topped with cinnamon and diced apple		1	1
22		Dinner	grilled salmon with green beans, brown rice	1		1	1			1
23		Snack	hot tea with lemon
24		TOTAL		3	2	4	2	1	1	2
25	Thursday	Breakfast	PB & J Shakeology + 1 cup spinach	1	0.5	1				1
26		Snack	2 steel cut oatmeal "muffins"		0.5		1
27		Lunch	avocado egg salad over spinach salad with sunflower seeds	1		1		1	1
28		Snack	Flatout peanut butter + banana roll-up		1		1			1
29		Dinner	grilled pork chops, roasted cauliflower	1		1				1
30		Snack	Siggi's yogurt cup			1
31		TOTAL		3	2	4	2	1	1	3
32	Friday	Breakfast	Chunky Monkey Shakeology (1/4 banana)		0.5	1				1
33		Snack	2 steel cut oatmeal "muffins"		0.5		1
34		Lunch	FIXATE tuna salad over spinach	2		1
35		Snack	cottage cheese topped with cinnamon and diced apple		1	1
36		Dinner	bbq chicken flatbread pizza, side salad with oil/vinegar	1		1	1	1	1	1
37		Snack	hot tea with lemon
38		TOTAL		3	2	4	2	1	1	2
39	Saturday	Breakfast	sausage and egg casserole	0.5		1		0.5
40		Snack	Pecan Pie Shakeology			1		0.5		1
41		Lunch	easy shrimp stir-fry with brown rice	1.5		1	1			1
42		Snack	apple, sunflower seeds		1				1
43		Dinner	slow-cooker meatballs (4) w/ marinara over zucchini noodles	1	1	1
44		Snack	wine				1
45		TOTAL		3	2	4	2	1	1	2
46	Sunday	Breakfast	sausage and egg casserole (leftovers)	0.5		1		0.5
47		Snack	Pecan Pie Shakeology			1		0.5		1
48		Lunch	leftover meatballs (4) w/ marinara over zucchini noodles	1	1	1
49		Snack	apple, sunflower seeds		1				1
50		Dinner	FIXATE chicken noodle soup	1.5		1	1.5
51		Snack	hot tea with lemon
52		TOTAL		3	2	4	1.5	1	1	1
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