Looking for a 21 Day Fix Meal Plan full of tried and true recipes? This complete ultimate portion fix meal plan contains breakfast, lunch, dinner, and snacks, for ALL 21 Day Fix Plans A-D (with tips for E and F), plus prep tips and an itemized printable grocery list! This post contains affiliate links for products I’m obsessed with.
One thing my readers ask for time and time again?
A 21 Day Fix Full Meal Plan
As in, your whole day planned for you. For 5 days. Heaven, right?
It can definitely be tricky to piece all the containers together to make a cohesive plan. So I shared my tips and tricks to make it all work in my last Full Meal Plan. Check it out if you need some pointers!
For now, we ALL need any help we can get, as we round the corner on the craziness that is December.
This 5 day meal plan should help relieve some stress. And if you decide to reuse it again during the month? Genius!
There are breakfasts, lunches, snacks, and dinners here- PLUS a full grocery list! Not a Shakeology drinker? Not to worry! There are options- one with Shakeology and one without. You know what else? I also included Treat Swaps in the meal plan. If you need some ideas for tasty FIX approved treats, I included a few links below, too!
So, be sure you check out ALL the printables at the bottom of this post, including the meal plan at a glance- it’s the whole plan on one page!
Please let me know if these complete meal plans are still helpful, and I will keep doing them in the future!
How many people does this Ultimate Portion Fix meal plan feed?
Each of the plans was created for 1 person, with the dinners feeding 4-6 (check each recipe for number of servings). If you are not cooking dinner for a family, feel free to freeze the extra meals (I love the large Souper Cubes for this!) and save for another time. This will allow you to follow the meal plan multiple times without having to do all the prep! Amazing!
What if my husband or roommate wants to follow this plan too? How do we use the printable grocery list?
First, yay! It’s so helpful to follow the portion fix or 2B Mindset with a partner!
Second, I would suggest printing the grocery list for the person in the higher plan first. Then, look at the lower plan and add in the items needed in that plan for breakfast, lunch, and snacks- the dinners are all identical and should account for multiple people eating them. On higher plans (especially E and F) make sure to check if 2 servings of dinner are allotted for a meal and if you will have enough to serve everyone!
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Need more help? Check out these 21 DF | Ultimate Portion Fix Resources
Updated 21 Day Fix Food List; Free Printable
21 Day Fix Full Meal Plan A {1200-1499 calories}
Note: The plan detailed below is for Bracket A. If you are following B, C, or D- find your specific plan detailed in the printables at the bottom. If you are following Bracket E, print plan D and ADD 1💚, 1💜, 1💛, and 1 🥄 of your favorites each day. If you are following Bracket F, print plan D and ADD 2💚, 1 💜, 1 ❤, 1 💛, and 2 🥄 of your favorites each day.
Monday
Breakfast: Very Berry Overnight Oats | ½💜 1💛
Snack: Shakeology (w/ 8 oz water & berries) OR Hardboiled Eggs & Apple | 1❤ 1💜
Lunch: Chicken Veggie Ranch Mason Jar Salad | 2💚 1❤ ½💙 1🧡
Snack: Greek Yogurt (w/ 1 tsp Maple Syrup & Cinnamon) | 1❤
Dinner: Pulled Pork w/ Maple BBQ Sauce and Honey Roasted Butternut Squash Salad (2 servings of salad) | 2💚 ½💜 1❤ ½💙 2 ¼🥄
Snack: Treat Swap | 1💛
Tuesday
Breakfast: Apple Cinnamon Overnight Oats w/ nut butter | ½💜 1💛 1½🥄
Snack: Shakeology (w/ 8 oz water & berries) OR Greek Yogurt w/ berries | 1❤ 1💜
Lunch: BLT Mason Jar Salad | 2💚 1❤ 1🧡
Snack: Raw Veggies w/ Mashed Avocado | Grapes | 1⅓💚 ½💙 ½💜
Dinner: Flank Steak Tacos | ⅔ 💚 1❤ 1💛 ½💙 ½🥄
Snack: Pumpkin Spice Whipped Ricotta w/ cacao nibs | 1❤ 1🥄
Wednesday
Breakfast: Very Berry Overnight Oats | ½💜 1💛
Snack: Shakeology (w/ 8 oz water, berries & nut butter) OR Hardboiled Eggs & Apple w/ nut butter | 1❤ 1💜 2½🥄
Lunch: Chicken Veggie Ranch Mason Jar Salad | 2💚 1❤ ½💙 1🧡
Snack: Greek Yogurt (w/ 1 tsp Maple Syrup & Cinnamon) | Grapes | 1❤ ½💜
Dinner: Instant Pot Caprese Chicken | Green beans | 2💚 1❤ ½💙 ½🥄
Snack: Treat Swap | 1💛
Thursday
Breakfast: Apple Cinnamon Overnight Oats w/ nut butter | ½💜 1💛 1½🥄
Snack: Shakeology (w/ 8 oz water & berries) OR Greek Yogurt w/ berries | 1❤ 1💜
Lunch: BLT Mason Jar Salad | 2💚 1❤ 1🧡
Snack: Raw Veggies | Grapes | ¾💚 ½💜
Dinner: Baked Ziti (Add cheese to make full blue) | 1¼💚 1❤ 1💛 1💙 ⅓🥄
Snack: Pumpkin Spice Whipped Ricotta w/ cacao nibs | 1❤ 1🥄
Friday
Breakfast: Very Berry Overnight Oats | ½💜 1💛
Snack: Shakeology (w/ 8 oz water, berries & nut butter) OR Hardboiled Eggs & Apple w/ nut butter | 1❤ 1💜 1🥄
Lunch: Leftover Baked Ziti | 1¼💚 1❤ 1💛 1💙 ⅓🥄
Snack: Raw Veggies w/ Ranch (from salads) | Grapes | 1 ¼💚 ½💜 1🧡
Dinner: Asian Chicken | Green beans | 1½💚 1❤ ½🥄
Snack: Pumpkin Spice Whipped Ricotta w/ cacao nibs | 1❤ 1🥄
21 Day Fix Meal Plan Printables and Grocery Lists
Meal Prep Checklist- ALL Brackets **Updated**
Bracket A 1200-1499 Grocery List
Bracket A 1200-1400 Week at a Glance
Bracket B 1500-1799 Grocery List
Bracket B 1500-1799 Week at a Glance
Bracket C 1800-2099 Grocery List
Bracket C 1800-2099 Week at a Glance
Bracket D 2100-2399 Grocery List
Bracket D 2100-2399 Week at a Glance
Treat Swap Ideas
Gluten Free Chocolate Chip Zucchini Muffins [ Dairy-free] | 21 Day Fix Zucchini Muffins
21 Day Fix Easy Chocolate Macaroons (Allergy Friendly)
Instant Pot Chocolate Covered Strawberries | Instant Pot Double Boiler Hack
21 Day Fix Chocolate Coconut “Mounds” Cups (see post for amount that counts as treat swap)
Healthy Chocolate Peanut Butter Cup Fudge {Dairy-free, 21 Day Fix}
FIXate Gluten Free Chocolate Chip Cookies
Brownie Bottom Cheesecake | The Foodie and The Fix
Healthy Pumpkin Oatmeal Banana Bread (with the added choc chips!)
Secret Ingredient Brownies (No Beans!) | The Foodie and the Fix
21 Day Fix Trail Mix | Carrie Elle
More Full 21 Day Fix Meal Plans
21 Day Fix Meal Plan Vol. 1 {All Meals | All Brackets | Free Printables}
21 Day Fix Meal Plan Vol. 2 {All Meals | All Brackets | Free Printables}
21 Day Fix Meal Plan Vol. 4 {All Meals | All Brackets | Free Printables}
21 Day Fix Meal Plan Vol. 5 {All Meals | All Brackets | Free Printables}
21 Day Fix Meal Plan Vol. 6 {All Meals | All Brackets | Free Printables}
21 Day Fix Meal Plan Vol. 7 {All Meals | All Brackets | Free Printables}
Toshua says
This is incredible! Thank you so much!!! My 4 year old LOVES your BBQ sauce and requests it daily.
ELIZABETH says
Hello there Nancy,
I must confess that I never liked cooking (baking is my preference), but just when I thought you made my life easier, you went even further by offering the printable version of the 21 day fix brackets! I’ve been enjoying your hard work for almost a year and kept telling myself that I should reach out to you. I’m not much of a social media gal, but you have had such a positive impact in my life that I have to acknowledge all your doing and say thank you. I didn’t even know what an instant pot was, but now that I own one, my family has seen the cook in me come out and boy are they stoked! I’m so grateful for people like yourself that go the extra mile for people like me. May this coming year see you and your family full of great expectations and very happy memories!
Nancylynn says
I am sorry I am just seeing this – thank you SOO much for making my entire day with this comment!!
Leah says
I am starting out this 21 Day Fix and i am meal plan E. I saw that your first volume included 21 day fix meal plan E, however your volume 2 and so forth does not include plan E. Why is that?
Nancylynn says
That is a great question! Vol 5, 6, and 7 all have plan E and F included. Vol 1 also does because it was redone and republished after we started including E and F in the plans. We can work on adding E and F to Vol 2-4. Thanks for the feedback!
Leah says
The fresh cranberries- what is the best substitution of my grocery store doesn’t have them in stock? They have dried crans but no fresh?
Nancylynn says
Do they have frozen? If not, you can sub blueberries in that dish!