21 Day Fix Easy Meal Prep 150

Make Your 21-Day Fix Drool-worthy!

21-Day Fix Meal Plan and Grocery List

Trying the 21-day fix? I did all the hard work for you.  This 21-day fix meal plan is so delicious it made me forget I was even trying to lose weight. You'll never feel hungry! It's easy to prep for weekday breakfasts, lunches, and snacks on the go.  On top of that, all these dinners are flavorful and so satisfying, and you get to splurge a little on the weekend 🙂

No complicated, obscure ingredients.  No $300/ week grocery list.  No starvation.  What are you waiting for??

Keep in mind breakfasts, lunches, and snacks are represented on grocery list for 1 person, but dinners often will serve 3 or 4.

Easy, Delicious 21-Day Fix Meal Plan:

21-Day Fix Meal Plan and Recipes

Monday night's dinner and Tuesday's leftovers lunch:

Use 21-day fix approved dressings to create delicious marinades and flavorful dinners!

Roasted Honey Mustard Pork Tenderloin and Broccoli

Total time

2 hours 15 mins

• ¼ cup extra virgin olive oil
• 2 tablespoons dijon mustard
• 2 tablespoons honey
• 2 tablespoons apple cider vinegar
• salt & pepper
• 1lb whole pork tenderloin
• 1 head of broccoli

1. Make the dressing: combine mustard, honey, and vinegar in a small bowl and mix well. Slowly add in extra virgin olive oil, whisking constantly until well combined. Season with salt and pepper.
2. Generously season a whole pork tenderloin with salt and pepper, and coat with half the honey mustard dressing. Marinade for at least one hour and up to one day.
3. Chop the broccoli into bite-size florets and coat with remaining dressing.
4. Pre-heat your oven to 400 degrees. Prepare a baking sheet with non-stick spray. Lay pork tenderloin in the middle of the sheet pan and surround it with the broccoli florets.
5. Bake for 40-45 minutes, or until the internal temperature of the pork reaches 165 degrees.

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 Tuesday night's dinner and Thursday's leftovers lunch:

Slow Cooker Chicken Tacos: The easiest and most delicious chicken takes 1 minute to prep and only 2 ingredients!

Slow Cooker Salsa Verde Chicken Tacos

Cook time

3 hours 30 mins

Total time

3 hours 35 mins

Author: Ally

Recipe type: Tacos

Cuisine: Mexican

• 2 lbs boneless, skinless chicken breast
• 1 jar salsa verde (I prefer hot)
• 1 onion
• 1 red bell pepper
• Pack of 6-inch corn soft taco shells
• shredded cheese
• 1 lime
• cilantro

1. Slice onion and bell pepper into strips.
2. Place the chicken breast in the bottom of a slow cooker, add onion and pepper strips, and cover with the whole jar of salsa verde.
3. Cook on high for 3 hours, shred the chicken with two forks, and continue cooking 30 more minutes.
4. Divide ¾ cup shredded chicken evenly between two corn tortillas. Top generously with onions and bell peppers.
5. Serve with shredded cheese, a squeeze of lime, and fresh cilantro. EAT!

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Wednesday's dinner:

Mashed cauliflower gives you all of the comforting, soul food feels with none of the calories.

Balsamic Marinaded Chicken with Mashed Cauliflower

Total time

1 hour 55 mins

• 1 tablespoon balsamic vinegar
• 1 teaspoon honey
• 1 teaspoon dijon mustard
• 1 clove garlic, minced
• salt and pepper
• ¼ cup extra virgin olive oil, plus extra tablespoon for drizzling
• 1 lb boneless, skinless chicken breast
• 1 head cauliflower

1. Make the marinade: combine balsamic vinegar, honey, dijon mustard, garlic, and a pinch of salt and pepper in a small bowl. Slowly drizzle extra virgin olive oil, whisking constantly until combined.
2. Cut chicken into three even portions.
3. In a covered dish or Ziplock bag, pour marinade over chicken making sure it's evenly coated, and refrigerate for at least 1 hour, up to 1 day.
4. Preheat your oven to 400 degrees. Prepare a baking sheet with non-stick spray.
5. Chop cauliflower into bite-sized pieces. In a large bowl, drizzle with 1 tablespoon of extra virgin olive oil, salt, and pepper. Toss to coat.
6. Place chicken in center of baking sheet and surround with cauliflower pieces.
7. Bake for 30-40 minutes, or until chicken is cooked through.
8. Remove pan from oven, and transfer cauliflower to a food processor or blender. You may need to work in batches.
9. Puree roasted cauliflower until creamy. Add 1 tablespoon of water and continue to puree if cauliflower mash is not your ideal consistency.
10. Plate 1 cup of cauliflower mash with 1 portion of balsamic chicken. Enjoy!

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Thursday's dinner:

Who says you can't have a guilty pleasure steakhouse dinner on a diet?

Filet Mignon with Asparagus and Baked Sweet Potato

Total time

1 hour 15 mins

• 1 tablespoon balsamic vinegar
• 1 teaspoon honey
• 1 teaspoon dijon mustard
• 1 clove garlic, minced
• salt and pepper
• ¼ cup extra virgin olive oil, plus extra tablespoon for drizzling
• 2 petite filet mignon steaks (approximately 6 oz each), or your favorite cut of steak
• 1 bunch asparagus, trimmed
• 2 sweet potatoes, scrubbed

1. Make the marinade: combine balsamic vinegar, honey, dijon mustard, garlic, and a pinch of salt and pepper in a small bowl. Slowly drizzle extra virgin olive oil, whisking constantly until combined.
2. Cut chicken into three even portions.
3. In a covered dish or Ziplock bag, pour marinade over filets making sure they're evenly coated, and refrigerate for at least 1 hour, up to 1 day. Make sure to take your filets out of the refrigerator 30 minutes prior to cooking, bringing them to room temperature.
4. Preheat oven to 400 degrees.
5. Pierce scrubbed potatoes with a fork several times and bake 1 hour.
6. Meanwhile, heat your grill to high heat. Pat steaks dry, and season with salt and pepper.
7. Place the steaks on the grill and cook until slightly charred, 4 to 5 minutes. Turn the steaks over and continue to grill 3 to 5 minutes for medium-rare (an internal temperature of 135 degrees F), 5 to 7 minutes for medium (140 degrees F) or 8 to 10 minutes for medium-well (150 degrees F).
8. Transfer the steaks to a cutting board or plate, tent loosely with aluminum foil and let rest while you cook the asparagus.
9. Place asparagus on grill, and let cook 5-7 minutes.
10. Plate one filet with half the asparagus and a baked sweet potato. Enjoy!

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Friday's dinner:

Greek Chicken Kabobs with Homemade Tzatziki Sauce

Author: Ally

Cuisine: Greek

• 1.5 lb boneless, skinless chicken breast, cut into 1" pieces.
• 2 red bell peppers, cut into pieces at least 1" or more
• Red onion, quartered
• 1 zuchinni, sliced 1" thick
• 2 cloves garlic, minced
• 1.5 tbsp Italian seasoning
• 2.5 tsp salt, divided
• 2.5 tsp garlic powder, divided
• 1 tsp black pepper
• 1 tsp onion powder
• 1 tsp paprika
• ½ tsp ground cinnamon
• ½ tsp ground nutmeg
• 5 tbsp extra virgin olive oil, divided
• ½ cup red wine vinegar
• 1 tbsp honey
• 1 tbsp dijon mustard
• 1 cup greek yogurt
• ½ cucumber, grated and drained
• 1 tbsp white vinegar
• 1 tbsp fresh dill, chopped

1. Make the greek seasoning: in a small bowl combine 2 teaspoons salt, 1½ tablespoons Italian seasoning, 2 teaspoons garlic powder, 1 teaspoon black pepper, ½ teaspoon ground cinnamon, ½ teaspoon ground nutmeg, 1 teaspoon onion powder, and 1 teaspoon paprika.
2. Coat the chicken pieces generously with all seasoning, and place in a gallon-sized plastic bag.
3. To the bag add 2 tablespoons of extra virgin olive oil, ½ cup red wine vinegar, 1 tablespoon of honey, and 1 tablespoon of dijon mustard. Mix well and cover contents evenly. Let marinade in refridgerator for 1 hour.
4. Make the tzatziki: grate half a cucumber, and drain in a fine mesh strainer, padding with paper towels to remove all moisture. In a bowl, add one cup of greek yogurt, grated cucumber, ½ teaspoon garlic powder, 2 tablespoons extra virgin olive oil, 1 tablespoon white vinegar, ½ teaspoon salt, and 1 tablespoon of freshly chopped dill. Chill sauce covered in refrigerator until ready to serve.
5. Prepare veggies by chopping zucchini, bell pepper, and onion.
6. Alternate threading chicken and veggies onto metal or soaked wooden skewers.
7. Bring your grill to high heat, and grill skewers 7-9 minutes, turning once halfway, or until internal temperate of chicken reads 165 degrees.
8. Serve kebobs with tzatziki sauce. Eat!

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Saturday's Dinner:

Coconut Mango Chicken with Peppers and Rice

Mango Coconut Chicken Curry

Author: Ally

Cuisine: Indian

• 6 oz. can coconut milk
• ½ cup salsa verde
• ½ cup chopped mango
• ½ Jalapeno, seeded, deveined
• 1 tablespoons lime juice, plus extra for serving
• ½ teaspoon ground cumin
• ¼ teaspoon chili powder
• ¼ teaspoon smoked paprika
• ¼ teaspoon salt
• ¼ teaspoon curry powder
• pepper
• 1 tablespoon olive oil
• 1 lb boneless, skinless chicken breast, sliced into ⅛-inch strips
• 1 red bell pepper, sliced
• 1 green bell pepper, sliced
• Sriracha/ hot chili sauce to taste (optional)
• Fresh chopped cilantro
• Greek yogurt
• 1 cup cooked brown rice

1. Puree first 11 ingredients in a food processor or blender. Set aside.
2. Heat oil in a large skillet over medium-high heat.
3. Season chicken strips with salt and pepper, and add to pan.
4. Cook chicken for 5 minutes, then add sliced bell peppers, and continue to cook 2 more minutes.
5. Add sauce to skillet, and cook 2 more minutes.
6. Plate ½ cup of cooked brown rice with chicken curry.
7. Garnish with Sriracha, lime juice, a tablespoon of greek yogurt and cilantro.

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Sunday's Dinner:

Beef and Green Bean Asian Soba Noodles

Author: Ally

Cuisine: Asian

• 4 oz soba noodles
• ½ lb green beans, trimmed and cut into 1-inch pieces
• 2 tablespoons low-sodium soy sauce
• 2 tablespoons honey
• 1 tablespoon rice vinegar
• ½ teaspoon mustard powder
• ½ tablespoon Sriracha (optional)
• 1 lb flank steak, thinly sliced
• 1 tablespoon Vegetable oil
• 1 clove garlic, minced
• ½ onion, diced
• 1 tablespoon fresh grated ginger
• ½ cup thinly sliced scallions
• 1 lime
• Fresh chopped cilantro

1. Cook soba noodles according to package instructions. Drain noodles (but reserve water) and transfer to a bowl.
2. Set up bowl of cold water with ice cubes. Cook green beans in reserved water for 2 minutes. Drain and rinse under cold water; transfer to ice bath.
3. Make sauce: in a small bowl stir together soy sauce, honey, rice vinegar, Sriracha and mustard powder.
4. Slice beef, pat dry, and season with salt and pepper.
5. In a large skillet or wok, heat vegetable oil over medium-high heat.
6. Add beef to skillet, and cook 2 minutes per side. Transfer to plate.
7. Add onions, garlic, and ginger to skillet, stirring and cooking for 2 minutes. Add sauce and green Add in soba noodles, toss to coat.
8. Plate noodles and garnish with scallions, lime juice, and cilantro.

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21-Day Fix Weekly Grocery List

Want to try another "fix"? Check out my other 21-day fix meal plan, Diet Deliciously! 21 Day Fix Meal Plan and Grocery List

mcgriffyourbithes.blogspot.com

Source: https://allyscooking.com/2016/07/24/21-day-fix-meal-plan/

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