Looking for a 21 Day Fix Meal Plan to help take the guesswork out of meal planning? This complete ultimate portion fix meal plan contains simple breakfast, lunch, dinner, and snacks, for ALL 21 Day Fix Plans A-F, plus prep tips and an itemized printable grocery list! Many recipes have WW points as well. This post contains affiliate links for products I’m obsessed with.
Happy Weekend, everyone!
It’s great to hear from so many people that they are able to get back into the habit of regular grocery trips (or delivery/pickup) and meal planning and prepping! There are a ton of people jumping into doing rounds of the 21 Day Fix or picking back up with WW now that things are opening back up again. Is it just me, or did we all of a sudden realize we might actually have to wear a pair of pants with a real waistband soon?! #toosoon
This week I started a round of the 21 Day Fix nutrition with a bunch of my favorite people. Some of the very same people that I started my FIRST round with 5 1/2 years ago. Yes, that long ago! Wow!
The same is true now, as it was back then. Having a plan is half the battle! That’s why I create these full meal plans for my readers, because I know how tough it can be to plan and prep – especially at the beginning!
Good luck this week, and I hope the full plan is helpful as you navigate all the new things 2020 is throwing at us. Stay sane and stay safe! You’ve got this!
As you explore this post, things to note:
- This FULL meal plan has breakfasts, lunches, snacks, and dinners
- Printables (scroll all the way down!) include a full grocery list, prep tips, and a 1 page meal plan for each calorie bracket
- If you don’t drink Shakeology there is an option for you to sub an alternative food
- There is a Treat Swap in the meal plan. If you need some ideas for tasty FIX approved treats, I included a few links below! Wine is a good choice, too!
- Plans A-F are all included with precise container counts
- The meals are already loaded into the Confessions auto-updating spreadsheet tool. Not sure how to use it? Find a tutorial here. Then, scroll down to the printables to find this week’s spreadsheet.
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 21 Day Fix 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 1200 Calorie Bracket
Note: The plan detailed below is for Bracket A. If you are following B, C, D, E, or F find your specific plan detailed in the printables at the bottom.
Monday
Breakfast: Baked Oatmeal | 2 Hardboiled Eggs | 1🟨 ¼🟪 1🟥
Note: Double the oatmeal recipe and can follow either baking dish directions or mason jar directions
Snack: Shakeology w/ ½ Banana OR Greek yogurt, Frozen Mixed Fruit, & Cinnamon | 1🟥 1🟪
Lunch: Berry Chicken Salad (¾ c. Grilled Chicken, 1 c. Spinach, ¼ c. Cucumbers, ¼ c. Matchstick Carrots,¾ c. Berries, 2½ T Feta, 2 T Strawberry Balsamic Dressing) | 1½🟩 ¾🟪 1🟥 ½🟦 1🟧
Snack: 5 baby carrots w/ 2 tsp nut butter | String Cheese | ½🟩 2🥄 ½🟦
Dinner: Asian Meatballs | Cauliflower rice | Green beans w/ ½ tsp oil | 2🟩 1🟥 1🥄
Note: Make a double batch of meatballs for Tuesday and Friday lunches
Snack: Air Popped Popcorn | 1🟨
Tuesday
Breakfast: Baked Oatmeal | 2 Hardboiled Eggs | 1🟨 ¼🟪 1🟥
Snack: Shakeology w/ ⅓ Banana OR Greek yogurt, ¾c. Frozen Mixed Fruit, & Cinnamon | 1🟥 ¾🟪
Lunch: Leftover Asian Meatballs | Cauliflower rice | Green beans w/ ½ tsp oil | 2🟩 1🟥 1🥄
Snack: ½ c.Sliced cucumbers w/ sea salt | ½🟩
Dinner: Enchilada Pasta | 1½🟩 1🟥 1🟨 1🟦
Snack: Apple “nachos” w/ 2 tsp nut butter & shredded coconut | 1🟪 1🟧 2🥄
Wednesday
Breakfast: Baked Oatmeal | 2 Hardboiled Eggs | 1🟨 ¼🟪 1🟥
Snack: Shakeology w/ ½ Banana OR Greek yogurt, Frozen Mixed Fruit, & Cinnamon | 1🟥 1🟪
Lunch: Berry Chicken Salad (¾ c. Grilled Chicken, 1 c. Spinach, ¼ c. Cucumbers, ¼ c. Matchstick Carrots,¾ c. Berries, 2½ T Feta, 2 T Strawberry Balsamic Dressing) | 1½🟩 ¾🟪 1🟥 ½🟦 1🟧
Snack: 10 baby carrots w/ 2 tsp nut butter | 1🟩 2🥄
Dinner: Chicken Curry | Green beans w/ ½ tsp oil | 1½🟩 1🟥 1🟨 1🥄
Snack: String Cheese | ½🟦
Thursday
Breakfast: Baked Oatmeal | 2 Hardboiled Eggs | 1🟨 ¼🟪 1🟥
Snack: Shakeology w/ ½ Banana OR Greek yogurt, Frozen Mixed Fruit, & Cinnamon | 1🟥 1🟪
Lunch: Berry Chicken Salad (¾ c. Grilled Chicken, 1 c. Spinach, ¼ c. Cucumbers, ¼ c. Matchstick Carrots,¾ c. Berries, 2½ T Feta, 2 T Strawberry Balsamic Dressing) | 1½🟩 ¾🟪 1🟥 ½🟦 1🟧
Snack: 15 baby carrots w/ 3 tsp nut butter | 1½🟩 3🥄
Dinner: Sloppy Joe Stuffed Sweet Potato | 1🟩 1🟥 1🟨
Snack: String Cheese | ½🟦
Friday
Breakfast: Baked Oatmeal | 2 Hardboiled Eggs | 1🟨 ¼🟪 1🟥
Snack: Shakeology w/ ⅓ Banana OR Greek yogurt, ¾c. Frozen Mixed Fruit, & Cinnamon | 1🟥 ¾🟪
Lunch: Leftover Asian Meatballs | Cauliflower rice | Green beans w/ ½ tsp oil | 2🟩 1🟥 1🥄
Snack: Apple “nachos” w/ 1 tsp nut butter & shredded coconut | Sliced cucumbers w/ sea salt | 1🟪 1🟧 1🥄 1🟩
Dinner: Cheesy Chicken Broccoli Casserole | 1🟩 1🟥 1🟦 1🥄
Snack: Treat Swap or Wine OR Air Popped Popcorn | 1🟨
Printable 21 Day Fix | Ultimate Portion Fix Meal Plan and Grocery Lists
All Plans A-F
Vol. 6 Full Meal Plan Week at a Glance Spreadsheet – ALL Brackets – This spreadsheet is Auto Updating and totally customizable! Remember: You must make a copy to be able to use the spreadsheet! Need a tutorial? Find directions here: 21 Day Fix Meal Plan Spreadsheet [Self-Calculating!]
Prep Checklist – ALL Brackets {Full Meal Plan Vol. 6} – This checklist gives you step by step instructions for how to prep these meals for the week! Set aside a little time on Sunday to get organized and you will be amazed at how easy your week of cooking will be!
Plan A {1200-1499 calories}
Plan A Week at a Glance – Updated {Full Meal Plan Vol. 6}
Plan A Grocery List {Full Meal Plan Vol. 6}
Plan B {1500-1799 calories}
Plan B Week at a Glance – Updated {Full Meal Plan Vol. 6}
Plan B Grocery List {Full Meal Plan Vol. 6}
Plan C {1800-2099 calories}
Plan C Week at a Glance – Updated {Full Meal Plan Vol. 6}
Plan C Grocery List {Full Meal Plan Vol. 6}
Plan D {2100-2299 calories}
Plan D Week at a Glance – Updated {Full Meal Plan Vol. 6}
Plan D Grocery List {Full Meal Plan Vol. 6}
Plan E {2300-2499 calories}
Plan E Week at a Glance – Updated {Full Meal Plan Vol. 6}
Plan E Grocery List {Full Meal Plan Vol. 6}
Plan F {2500-2800 calories}
Plan F Week at a Glance – Updated {Full Meal Plan Vol. 6}
Plan F Grocery List {Full Meal Plan Vol. 6}
21 Day Fix | Ultimate Portion Fix Treat Swap Ideas
Wine, Beer, or 2oz of your favorite spirit in a cocktail
Gluten Free Chocolate Cake with Peanut Butter Frosting [Grain free | Dairy Free | 21 Day Fix]
Healthy Samoas Cookie Bars [Gluten Free | Dairy Free | 21 DF ]
Gluten Free Chocolate Chip Zucchini Muffins [ Dairy-free] | 21 Day Fix Zucchini Muffins
21 Day Fix Easy Chocolate Macaroons (Allergy Friendly)
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. 3 {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. 7 {All Meals | All Brackets | Free Printables}
21 Day Fix Meal Plan Vol. 8 {All Meals | All Brackets | Free Printables}
Heather says
This looks delicious! Thanks for keeping me inspired to keep going!
Nancylynn says
You got it, Heather!! ❤️
Jill says
This was my first week of trying the 21 Day Fix, and you made it incredibly easy! These meals were easy to make and so delicious. My whole family approves! We never knew healthy eating could taste so good. We really appreciate all of the work you put into these meal plans. Thank you!
Nancylynn says
Yay so happy you loved it- keep up the good work!
Lorena says
When getting Greek yogurt, is it plain Greek yogurt? Recommend a brand?
Nancylynn says
Yes, plain Greek yogurt. I like Fage 2% the best!
Lorena says
I love this weeks plan! I’m week 1 of 21 day fix. So for air popped popcorn. That is 3 cups popped for 1 yellow? That’s how I read it in the 21 fix manual.
Nancylynn says
Yes! I love how much you get for 1 yellow!
Sarah says
How many whole wheat crackers?
Nancylynn says
It depends on your bracket how many are written in your plan, but 8 small whole grain crackers = 1 YELLOW
https://confessionsofafitfoodie.com/21-day-fix-updated-food-list/
Kim says
I am not able to upload the grocery list for plan A? It says the file is corrupted. Help:)
Nancylynn says
It works fine on my end, I’m sorry! Would you like me to try and email it to you? Also, does it happen with other links or just that one?
Renee says
Hi! Not sure how much cauliflower rice to use for one meal with the Asian Meatballs? Sorry if I overlooked this somewhere!
Nancylynn says
1 cup 🙂