21 Day Fix Extreme Meal Plan Week Three

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So if I had to grade myself on nutrition/workouts for last week it would be about a C-. I do not even have a good reason. I thought about just throwing in the towel, but I think I have it in me to finish well. I decided to take some time today and tomorrow to plan and prep meals and schedule in my workouts. So here I am being real and I am just going to go for it!

Click HERE for a downloadable PDF of this weeks meal plan and see below for some of the recipes!

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Egg Cups – Chop vegetables for the Sautéed Kale and Red Bell Pepper Egg Cups (¾ onion, 1½ cup kale, 1½ red bell peppers). Add 1 Tbsp. olive oil to a pan over medium heat. Add all veggies to the pan and stir, cooking until onion is translucent, about 5 minutes. Season with salt and pepper. Crack six eggs into a bowl and whisk. Coat a large muffin tin with nonstick spray. Fill nine of the muffin cups with vegetables. Use a large spoon to cover the vegetables with eggs, adding a little bit at a time, until each cup is almost full. Top each with 1 Tbsp. crumbled feta (optional). Place in the oven and cook for about 15 to 20 minutes, until eggs are just set. Remove from oven and allow to cool; when cool, gently remove the egg muffins from the pan. Divide the egg muffins between three food containers, and place in the fridge. To reheat, microwave for 1 to 2 minutes or warm in a toaster over for 5 minutes


Greek Yogurt Bowls –  To each, add ¾ cup 2% Greek yogurt, 1 cup mixed fresh berries, and ¼ tsp. cinnamon

Herbed Yogurt Dip – In a small bowl mix 9 oz. (a little more than 1 cup) of  2% plain greek yogurt, 2 tsp. dried oregano (or salt-free Italian seasoning), 1 Tbsp. chopped fresh basil, and any other dried spices you want, like ½ tsp. dried thyme or dill, garlic powder, onion powder, a dash of paprika. Add salt and pepper to taste. Chop ½ red bell pepper and one yellow bell pepper. Serve 3 oz. of dip with one cup of chopped bell peppers and baby carrots


Seasoned Turkey and Black Bean Burrito Bowls – Add 1 Tbsp. olive oil to a pan over medium heat, place 12 oz. ground turkey in the pan, and stir frequently until no longer pink, about 5 minutes. Season with salt and pepper, 1 tsp. ground cumin and 1 tsp. chili powder (or salt-free taco seasoning mix). Remove from heat and set aside to cool. Divide turkey mixture evenly between three food containers. Add ½ cup black beans (drained and rinsed), ½ cup quinoa, ½ cup salsa or pico de gallo, and top with 1 Tbsp. cilantro and 1/4 avocado (optional) I put mine over butter lettuce.



Spaghetti Squash with Meat Sauce and Parmesan Cheese – Set out three food storage containers. Use a fork to scrape the spaghetti squash out of its skin (see note on a suggestion on how to cook spaghetti squash) Add 1 cup of squash to each container. Freeze any remaining squash for a future week. Wash the pan used for the Seasoned Turkey meat and place it over medium heat; coat it with nonstick spray. Add 6 oz. ground beef and three cloves of chopped garlic to the pan and season with salt and pepper; stir frequently until the meat is no longer pink. Add 1½ cup tomato sauce and 1 tsp. dried oregano (or salt-free Italian seasoning), and cook two minutes more. Top each serving of spaghetti squash with equal amounts of sauce (about ¾ cup), 2 Tbsp. shredded Parmesan, and 1 tsp. fresh basil. Place in refrigerator. When ready to eat, heat in a microwave or in a pan on the stovetop for two minutes.

Note: Heat oven to 400° F. Carefully cut the spaghetti squash in half and scrape out and discard the seeds. Arrange the spaghetti squash face down in a glass baking dish. Fill the dish with just enough water to cover the bottom. Place in oven for 30-45 minutes, or until squash is tender and the skin can be easily pierced with a fork. Remove from oven and set aside to cool.


For more fitness tips, recipes and inspiration join our Free Facebook Fitness Community HERE

 

 

 

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