21 Day Fix Meal Plan & Grocery List {46} More Fall Favs Week 2 | LIIFT4 Launch

Looking for a Liift 4 or 21 Day Fix Meal Plan & Grocery List?  I’ve gotcha covered!  This post contains affiliate links for products I’m obsessed with. 

Who else is excited for October?!  Apple picking, pumpkins, hayrides, bonfires, cozy beverages, and yummy comfort food! I love the fact that comfort food doesn’t mean I have to compromise on my healthy eating goals.  

If you know one thing about me, it’s that I like to EAT.  So this meal plan is FULL of comfort foods have lots of veggie power, so that means big portions, full bellies and a happy soul for this momma!

October also means the company-wide launch of Beachbody’s LIIFT4 on BOD.  I purchased the Early VIP access, so I’m on week 5 and it’s freaking amazing!   It’s only four 30 minute workouts a week which makes it super doable because if you miss a day (which happens to me ALL the time), you have three extra days a week to make it up.  No need to feel like a slacker!

And also, the nutrition plan- oh, hi there, treat day! If you’ve previously done the FIX, you will feel very comfortable with the nutrition plan from LIIFT4.  The containers/tracking are very similar. Thank you, Joel! (Also, are we discussing how incredibly good looking motivating our trainer is going to be for the next 8 weeks? You agree? Good.)

My biggest advice when you start a new program?  Read all of the available materials before you start, and have a plan.  Since I love you so much, I’ve done the meal planning part of the process for you!  

This week’s meal plan includes healthy comfort food to ease you into your first week of LIIFT4 or any round of the 21 Day Fix. Good luck, I know you can do it!

Meal Plan & Grocery List – More Fall Favs

Monday: Instant Pot Shepherd’s Pie or Healthy Shepherd’s Pie (Stovetop)

Tip: Prep your Shepherd’s Pie on Sunday, cover and place in the fridge.  On Monday, bring up to room temperature, and just pop it in the oven!

Tip #2: Chop the carrots, celery, and onions for the lentil soup at the same time as the Shepherd’s pie veggies. Store in airtight containers in fridge until ready- will keep about 2 days.  On a roll? Chop the zucchini too!

Groceries:

• olive oil or coconut oil cooking spray
• carrots
• celery
• 1/2 of an onion
• 1/3 cup of chicken broth
• tomato paste
• 1 lb organic lean ground turkey
• 1 head of cauliflower
• 4-5 red potatoes
• vegan butter, olive oil, or ghee

Tuesday: Instant Pot Sausage and Lentil soup

Groceries:

• 2 tsp olive oil
• 1 lb of Italian Chicken or Turkey Sausage – spicy or sweet
• 1/2 of an onion
• carrots
• celery
• 3 cloves of garlic
• 1 zucchini 
• 1 1/2 cups of Bob’s Red Mill dry lentils
• 6 cups of low sodium chicken stock or broth
• 2 cups of baby spinach
• fresh basil or sub dried
• crushed red pepper
• Pecorino Romano cheese

Wednesday: 21 Day Fix Italian Stuffed Peppers

Groceries:

• 4 large green bell peppers
• 1 lb extra lean grass fed ground beef
• 2 cups homemade or no sugar added tomato sauce
• 2 garlic cloves
• 1/2 onion
• 2 cups of shredded zucchini or riced cauliflower
• 1 1/3 cups shredded Italian cheese blend
• fresh basil
• salt and pepper, to taste

Thursday: Instant Pot Balsamic Pork Tenderloin or Crock Pot Balsamic Pork Tenderloin  with

Crispy Shaved Brussels Sprouts w/ Bacon, Parmesan, and Balsamic

Groceries:

Pork

• 1 (1.5 lb) pork tenderloin
• 2 tsp olive oil
• 1/3 cup of chicken broth or stock
• 1/3 cup of balsamic vinegar
• 1 T honey or maple syrup
• salt and pepper
• 1 T rice or arrowroot flour (can sub thickener of choice)

Brussels Sprouts

• 16 oz of whole Brussels Sprouts (or sub the pre-shredded ones)
• 3 T of olive oil
• 1/3 cup shaved Parmesan cheese (I used a Parmesan blend)
• 4 slices of turkey bacon
• 1/2 cup of balsamic vinegar

Tip: If making the crock pot version, you can thicken the sauce too.  Remove sauce from crock pot and simmer in a saucepan over medium heat until it is reduced by half.

Friday: 21 Day Fix Lazy Butternut Squash Lasagna

Groceries:

• 2 tsp olive oil
• 2 cups of butternut squash
• 1 cup of fresh spinach
• 1 lb of grass fed ground sirloin (would also be great with poultry sausage)
• 1/2 onion
• 3 cloves of garlic
• 1 1/2 cups of homemade or no-sugar added jarred tomato or marinara sauce
• 1 1/4 cup of ricotta cheese
• 1 egg
• 1 T of Parmesan cheese, plus more for topping
• 1 cup of shredded mozzarella cheese
• fresh basil

Meal Plan & Grocery List {46} More Fall Favs Week 2 | 21 Day Fix | LIIFT4 Launch

• Author: Nancylynn

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Ingredients

Monday: Instant Pot Shepherd’s Pie or Healthy Shepherd’s Pie (Stovetop)

Tip: Prep your Shepherd’s Pie on Sunday, cover and place in the fridge.  On Monday, bring up to room temperature, and just pop it in the oven!

Tip #2: Chop the carrots, celery, and onions for the lentil soup at the same time as the Shepherd’s pie veggies. Store in airtight containers in fridge until ready- will keep about 2 days.  On a roll? Chop the zucchini too!

Groceries:

• olive oil or coconut oil cooking spray
• carrots
• celery
• 1/2 of an onion
• 1/3 cup of chicken broth
• tomato paste
• 1 lb organic lean ground turkey
• 1 head of cauliflower
• 4–5 red potatoes
• vegan butter, olive oil, or ghee

Tuesday: Instant Pot Sausage and Lentil soup

Groceries:

• 2 tsp olive oil
• 1 lb of Italian Chicken or Turkey Sausage – spicy or sweet
• 1/2 of an onion
• carrots
• celery
• 3 cloves of garlic
• 1 zucchini 
• 1 1/2 cups of Bob’s Red Mill dry lentils
• 6 cups of low sodium chicken stock or broth
• 2 cups of baby spinach
• fresh basil or sub dried
• crushed red pepper
• Pecorino Romano cheese

Wednesday: 21 Day Fix Italian Stuffed Peppers

Groceries:

• 4 large green bell peppers
• 1 lb extra lean grass fed ground beef
• 2 cups homemade or no sugar added tomato sauce
• 2 garlic cloves
• 1/2 onion
• 2 cups of shredded zucchini or riced cauliflower
• 1 1/3 cups shredded Italian cheese blend
• fresh basil
• salt and pepper, to taste

Thursday: Instant Pot Balsamic Pork Tenderloin or Crock Pot Balsamic Pork Tenderloin  with

Crispy Shaved Brussels Sprouts w/ Bacon, Parmesan, and Balsamic

Groceries:

Pork

• 1 (1.5 lb) pork tenderloin
• 2 tsp olive oil
• 1/3 cup of chicken broth or stock
• 1/3 cup of balsamic vinegar
• 1 T honey or maple syrup
• salt and pepper
• 1 T rice or arrowroot flour (can sub thickener of choice)

Brussels Sprouts

• 16 oz of whole Brussels Sprouts (or sub the pre-shredded ones)
• 3 T of olive oil
• 1/3 cup shaved Parmesan cheese (I used a Parmesan blend)
• 4 slices of turkey bacon
• 1/2 cup of balsamic vinegar

Tip: If making the crock pot version, you can thicken the sauce too.  Remove sauce from crock pot and simmer in a saucepan over medium heat until it is reduced by half.

Friday: 21 Day Fix Lazy Butternut Squash Lasagna

Groceries:

• 2 tsp olive oil
• 2 cups of butternut squash
• 1 cup of fresh spinach
• 1 lb of grass fed ground sirloin (would also be great with poultry sausage)
• 1/2 onion
• 3 cloves of garlic
• 1 1/2 cups of homemade or no-sugar added jarred tomato or marinara sauce
• 1 1/4 cup of ricotta cheese
• 1 egg
• 1 T of Parmesan cheese, plus more for topping
• 1 cup of shredded mozzarella cheese
• fresh basil

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