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 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.
This meal plan (formerly named Jan-YOU-ary Meal Plan) was originally published 1/5/2019 but is being updated with new printables, customizable spreadsheet, and a few menu adjustments to reflect the latest updates to the Ultimate Portion Fix guidelines.
I hear it over and over from my readers…meal planning is the toughest part of not only maintaining a clean and healthy diet, but even starting a plan like the 21 Day Fix. It can feel like you are putting a giant puzzle together (while blindfolded!) until you get the hang of it.
While I typically provide meal plans with just dinners- so my readers have the flexibility to choose breakfasts and lunches- this week I have a FULL and complete 21 Day Fix | Ultimate Portion Fix Meal plan to share with you! There are breakfasts, lunches, snacks, and dinners here- PLUS a full grocery list and prep tips for your week! Not a Shakeology drinker? Not to worry! I have two breakfast options- one with Shakeology and one without. So, be sure you check out ALL the printables at the bottom of this post, including the meal plan at a glance!
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: Shakeology w/ almond milk OR Greek yogurt w/ 1 tsp nut butter | 1R 1🥄
Snack: Baked Oatmeal | 1Y ½P
Lunch: Bacon Apple Kale Mason Jar Salad | 2G 1P 1R ½B 1O
Snack: 1 Hard Boiled Egg | 5 baby carrots & ½ c. raw celery w/ 1½ tsp nut butter | 1G 1½ 🥄 ½R
Dinner: Sweet Potato and Black Bean Chili (Stovetop/Instant Pot) | 1G 1R 1Y ½B ½🥄
Snack: Whipped Ricotta Stuffed Strawberries (Half recipe) | ½P ½R
Tuesday
Breakfast: Shakeology w/ almond milk & chia seeds OR Greek yogurt w/ 1 tsp nut butter & chia seeds | 1R 1🥄 ½O
Snack: Baked Oatmeal | 1Y ½P
Lunch: Leftover Sweet Potato and Black Bean Chili | 1G 1R 1Y ½B ½🥄; Apple w/ 1½ tsp nut butter and chia seeds | 1P 1½🥄 ½O
Snack: Raw peppers & cucumbers | 1½G
Dinner: Spaghetti Squash Lasagna | 1 ½G 1½R ½B
Snack: Whipped Ricotta Stuffed Strawberries (Half recipe) | ½P ½R
Wednesday
Breakfast: Shakeology w/ water OR Greek yogurt w/ cinnamon | 1R
Snack: Baked Oatmeal | 1Y ½P
Lunch: Maple Pear Pecan Mason Jar Salad | 2G 1P 1R ½B 1O
Snack: Whipped Ricotta Stuffed Strawberries (Half recipe) | ½P ½R; Raw peppers & cucumbers | 1G
Dinner: Baked Lemon Garlic Chicken {21 Day Fix} with Instant Pot Loaded Cauliflower Mash (21 Day Fix | 2B Mindset) | 1G 1½R ½B 3🥄
Snack: Treat Swap {see below for some ideas!} | 1Y
Thursday
Breakfast: Shakeology w/ almond milk OR Greek yogurt w/ 1 tsp nut butter | 1R 1🥄
Snack: Baked Oatmeal | 1Y ½P
Lunch: Bacon Apple Kale Mason Jar Salad | 2G 1P 1R ½B 1O
Snack: 1 Hard Boiled Egg | 5 baby carrots & ½ c. raw celery w/ 2 tsp nut butter | 1G 2🥄 ½R
Dinner: Sausage, Bean, and Kale Skillet | 1G 1R 1Y ½B
Snack: Whipped Ricotta Stuffed Strawberries (Half recipe) | ½P ½R
Friday
Breakfast: Shakeology w/ almond milk OR Greek yogurt w/ 1 tsp nut butter | 1R 1🥄
Snack: Baked Oatmeal | 1Y ½P
Lunch: Maple Pear Pecan Mason Jar Salad | 2G 1P 1R ½B 1O
Snack: 1 Hard Boiled Egg | 10 baby carrots & ½ c. raw celery w/ 1½ tsp nut butter | 1½G 1½ 🥄 ½R
Dinner: Spinach and Artichoke Pizza topped with grilled chicken | ½G 1R 1Y 1B ½🥄
Snack: Whipped Ricotta Stuffed Strawberries (Half recipe) | ½P ½R
Printable 21 Day Fix | Ultimate Portion Fix Meal Plan and Grocery Lists
All Plans A-F
Vol. 1 Meal Plan at a Glance 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. 1} – 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 – {Full Meal Plan Vol. 1}
Plan A Grocery List {Full Meal Plan Vol. 1}
Plan B {1500-1799 calories}
Plan B Week at a Glance – {Full Meal Plan Vol. 1}
Plan B Grocery List {Full Meal Plan Vol. 1}
Plan C {1800-2099 calories}
Plan C Week at a Glance – {Full Meal Plan Vol. 1}
Plan C Grocery List {Full Meal Plan Vol. 1}
Plan D {2100-2299 calories}
Plan D Week at a Glance – {Full Meal Plan Vol. 1}
Plan D Grocery List {Full Meal Plan Vol. 1}
Plan E {2300-2499 calories}
Plan E Week at a Glance – {Full Meal Plan Vol. 1}
Plan E Grocery List {Full Meal Plan Vol. 1}
Plan F {2500-2800 calories}
Plan F Week at a Glance – {Full Meal Plan Vol. 1}
Plan F Grocery List {Full Meal Plan Vol. 1}
21 Day Fix | Ultimate Portion Fix Treat Swap Ideas
Wine, Beer, or 2 oz. 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. 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. 6 {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}
Jonna says
I’m entering my fourth week of using portion fix and i have to say i don’t think i would have gotten through it if i hadn’t found your blog and this meal plan. Not only has it enabled me to get a feel for the system, your recipes are amazing! My husband and my father (who lives with us) have raved about everything i’ve made so far. The kids are less adventurous but even they are impressed. Thank you for putting all of these together.
Nancylynn says
Jonna, this is the best comment! Thank you so much for your feedback! There are 13 of those full meal plans to date, and publishing a new one about once a quarter. I hope you continue to have success and try alllll the plans!
Jennie Maloomian says
Hi! Your PDF links are not working. If I try to click on a “Printable” link it just takes me to another one of your posts. Any suggestions? Thank you!
Nancylynn says
Hi there! What bracket are you trying to open? I will try to help!
Carly says
Hi! Thank you soooo much for putting all of this hard work in. I’m glad I came across your page. To reply to the previous comment, this is also happening to me too. All of the meal plans in the “more full 21 day fix meal plans” section are doing this (volume 2 and up).
Nancylynn says
I’m so sorry to hear this!! I have clicked all over the place and can’t duplicate the issue – all links seem to work for me! Are you on a phone or computer?
Denise says
HI there, love this site but I can’t figure out how to print out the meal plans??? Help!
Nancylynn says
Hi! There are PDF links for each calorie bracket, toward the bottom of the post…did you find those?
Stephanie says
I cannot thank you enough for putting this together!! All the work is done thanks to your efforts! Great healthy recipes with grocery lists and meal prep tips…you’re AMAZING!! This is just what I needed to make sure I get back on track after having a baby this year. Thanks again! Wishing you and your family a wonderful holiday season!
Nancylynn says
Thank you, Stephanie – this makes us so happy to hear!! And congrats on the new baby!! ❤️
Christina Paiva says
Loving these resources! Question: How do you suggest I prepare for my husband and I when we are in different brackets? Also, to include our kids, do we just increase the recipes accordingly? Thank you!
Nancylynn says
Hi! So all dinner recipes are meant to feed a family – check the serving sizes, but they are typically serve 4-6. Breakfasts, lunches, and snacks are meant to just serve one, so you will need to double those for you and your husband! Does that make sense?
Stephanie says
Thanks for this clarification! 🙂
Kathy says
If my husband and I both follow this (me bracket A, him, C), do I purchase the items for bracket A AND bracket C? Or does a meal plan make enough for 2?
Nancylynn says
Hi! Well, it depends. The dinners will make enough for both of you, but everything else on the grocery list is specific to that bracket. Does that make sense? Sorry, it’s not a clear cut answer.
Tiffany says
Thank you so much for all the hard work you have done to put something like this together. I really needed the extra help! I also don’t feel so alone knowing I was not the only one struggling here :p
Keep up the great work!
Nancylynn says
Thank you, Tiffany!! Be sure to check out the blog for a brand new full plan just published yesterday!
Kari says
I love your recipes, but as a mom with young children doing this alone, I would love a “freezer friendly” meal plan where you take the options that freeze well and I can portion them out and use the following week. I plan on trying this week with the ziti.
Nancylynn says
Great feedback- thank you! This might be helpful too-
https://confessionsofafitfoodie.com/21-day-fix-instant-pot-freezer-meal-prep/
Stacie says
Thank you for putting in all the work on this. I have the hardest time meal planning, and having all this already done is a lifesaver! Just one question… If I am planning for me only, how do I incorporate all the leftovers? This is a huge struggle for me, and I hate to have food go to waste.
Thank you!!
Nancylynn says
Many of these freeze well!
shelby says
What is the black heart for?
Nancylynn says
It’s a red! For some reason it comes up black on the printables
Shirley Johnson says
This is Godsend! Please continue the full menu- breakfast, lunch, dinner and snack. I need to lose weight and get on track. Thank you.
Nancylynn says
I’m so happy to help!
Lucy says
Thanks so much for the weekly meal plan. I really have difficulty figuring out a whole week to be able to shop and prep in advance. Perhaps I missed it, but is there one shopping list for the whole week?
Dee says
I would love to see you post more full day meal plans.
Nancylynn says
Working on a couple as we speak!
Emigh says
This was so helpful!! Pease make more!
One question I have is for the Italian chicken sausage skillet… do you use loose sausage or link sausage?
Nancylynn says
I use raw Italian chicken sausage that I remove from the casing! Or I use this recipe – https://confessionsofafitfoodie.com/how-to-make-homemade-italian-sausage-with-ground-chicken-or-turkey/
Pri says
Everything was amazing! I love this! Thank you.
Nancylynn says
Yay!!! Did you see I just uploaded a new one?? 🙂
Kristina says
THANK YOU! I’m new to 21 Day Fix and this is exactly what I’ve been looking for!
Nancylynn says
Awesome!
Sherry says
Hi Nancy! Thanks for doing this! Are these 2B mindset recipes? I am just starting and don’t know what “yellow meals” and “red meals” are. Thanks!
Nancylynn says
Hi! Those colors refer to Beachbody’s other program – the 21 Day Fix!
Cheryl Grow says
This is so helpful! I keep coming back to it! I’m on Day 60 of the 80 day obsession and LOVE it! I am currently nursing my 4 month old daughter, so hadn’t been dieting. Starting today, I will be following the 2100-2300 bracket as that is the recommended calories needed for a nursing mom. Your blog helps take out all of the guessing work. I didn’t want to diet while nursing because I did that with my first two daughters and lost all my milk 🙁 I am having a hard time finding the bacon and veggie sheet pan breakfast. Thanks for all that you do!
Nancylynn says
I had the same issue, Cheryl – I couldn’t workout or diet because my milk supply would suffer! Anyway, I am so happy the meal plan has been helping you! Is this the recipe you are looking for? https://confessionsofafitfoodie.com/2018/01/80-day-obsession-sheet-pan-breakfast/
Christina says
This is awesome! Thanks so much! I started today.
Yes, please, to another one!!!
Nancylynn says
Ok! Getting to it ASAP!!
Rhonda says
This is fabulous! Exactly the thing I need to get myself on get and stay on track! Thank you!! And would love to see more of these!
Nancylynn says
You got it!!!
Amanda says
Very helpful! Would love to see more. 🙂
Nancylynn says
We will start working on one!
Alison Carter says
Thank you so much for putting in this effort. Very helpful! What amount of containers is this for (calories/weight)?
Nancylynn says
Hi! It’s for all four brackets!
Yvonne says
Thanks for all this info, it is so helpful.
My only problem is the “snacks”, I teach preschool and snacks have to be grab and go, I can’t always sit and have a quick bite, but NO NUT products and I can’t bring glass jars to school .This is what trips me up and causes MAJOR slip-ups.
Any ideas ?
Thanks
Yvonne
Nancylynn says
That is tough! What containers do you like to use for your snacks? For yellows, I would do whole grain or GF crackers or one of my baked oatmeal cups, for protein I would do lunch meat rolled up with sliced cucumbers, purple can be a simple apple or bag of grapes. What other containers do you use?
Melissa says
Thank you so much for doing this full meal plan along with the meal prep and grocery list. It’s awesome and so helpful! I’m new to all this and it is a TON of help!!
Nancylynn says
I am so glad to hear this, Melissa! We will certainly try to do some more down the line!