y

a
d8

misFIT REPublic
21 dayFIX

Meal 1: Shakeology w/ banana (1R, 1P)

Meal 2: Egg veggie muffins w/ grapes (1R, 1G, 1P)
Meal 3: Buffalo chicken salad and sunflower seeds (1R,
1G, 1O)
Meal 4: bagel w/ almond butter (1Y, 1tsp)
Meal 5: Beef fajitas (1R, 1G, 1Y, 1B, 1tsp)

y
a
d
9

Meal 1: Shakeology (1R)

Meal 2: Oatmeal w/ banana and almond butter
(1Y, 1P, 1tsp)
Meal 3: Zucchini boats (1R, 1G, 1B)
Meal 4: Pita w/ chicken salad (1R, 1Y, 1G, 1O, 1P)
Meal 5: Turkey meatballs w/ asparagus (1R, 1G,
1tsp)

y
a
d0
1

Meal 1: Shakeology w/ banana (1R, 1P)

Meal 2: Egg veggie muffins w/ grapes (1R, 1G, 1P)
Meal 3: Buffalo chicken salad and sunflower
seeds (1R, 1G, 1O)
Meal 4: bagel w/ 2 tsp almond butter (1Y, 2tsp)
Meal 5: Tortilla pizzas (1Y, 1G, 1R, 1B)

y
a
d 1
1

Meal 1: Shakeology (1R)

Meal 2: Egg scramble w/ cantaloupe (1R, 1G, 1P,
1tsp)
Meal 3: Chicken quesadilla (1Y, 1R, 1G, 1B)
Meal 4: Apple and sunflower seeds (1P, 1O)
Meal 5: Turkey meatballs w/ asparagus and quinoa
(1R, 1G, 1Y, 1tsp)

meal plan

y
a
d 2
1

Meal 1: Shakeology w/ banana (1R, 1P)

Meal 2: Egg veggie muffins w/ grapes (1R,
1G, 1P)
Meal 3: Zucchini boats (1R, 1G, 1B)
Meal 4: bagel w/ almond butter and sunflower seeds (1Y, 1tsp, 1O)
Meal 5: Beef fajitas (1R, 1G, 1Y, 1tsp)

y
a
d 3
1

Meal 1: Shakeology (1R)

Meal 2: Oatmeal w/ banana and almond
butter (1Y, 1P, 1tsp)
Meal 3: Chicken quesadilla (1R, 1G, 1Y, 1B)
Meal 4: 2 hard-boiled eggs, apple and almond butter (1R, 1P)
Meal 5: Warm spinach salad (2G, 1R, 1O, 1
tsp)

y
a
d 4
1

Meal 1: Shakeology (1R)

Meal 2: Egg scramble w/ cantaloupe (1R, 1G,
1P, tsp)
Meal 3: Warm spinach salad (1G, 1R, 1O
tsp)
Meal 4: bagel w/ 1 tsp almond butter and
apple (1Y, 1P, 1tsp)
Meal 5: Tortilla pizzas (1Y, 1G, 1R, 1B)

note

freeze other six meatballs

Shopping
list
nonperishable
6 tortillas (whole wheat
or corn)
Oatmeal
Almond butter
1 can black beans
1 Small whole wheat pita
c Panko or breadcrumbs
Sunflower seeds
Pizza sauce
2 whole wheat bagels
Quinoa

staples
and spices
Olive oil
Southwest seasoning
from 21 DF book
Asian Citrus dressing
Parsley
Oregano

produce
3 bananas
8 oz mixed greens
1 pint cherry tomatoes
3 red bell peppers
3 yellow onions
1 medium zucchini
Red grapes
4 apples
Garlic
1 bunch asparagus
Pizza veggies of choice
12 oz spinach
Cantaloupe
4 oz mushrooms

dairy/eggs
13 eggs
Non-fat Greek yogurt
Shredded cheddar cheese
Shredded Mozzarella cheese

meat

5-6 chicken breasts

1/2 lb flank steak or
sirloin
lb ground beef
1 lb ground lean turkey
1 lb turkey bacon

Recipes

Beef fajitas

1/2 lb flank steak or sirloin steak

1 red bell pepper
1 onion
Shredded cheddar cheese
1 corn tortilla
1 tsp olive oil
21 DF Southwest seasoning
Rub Southwest seasoning on both sides of
the steak. Slice bell peppers and onions into
strips. Add 1 tsp of oil to a pan and saute
peppers and onions on medium-low with
salt and pepper. Saute until they are soft.
Cook steak on medium-high heat (on the
stove or grill) about 4 minutes on each side,
depending on thickness of steak and desired
doneness. Let rest for 5 minutes before
slicing. Make sure you slice against the grain
for the most tenderness. Serve with 1 corn
tortilla, 1 green veggies and 1 red meat. Top
with salsa and cheese, if you have one left
for the day (1 blue).

Zucchini boat
1 zucchini, halved lengthwise
1/2 lb ground beef
1 can black beans
Shredded cheddar cheese
21 DF Southwest seasoning
Preheat oven to 350 F. Scoop out flesh of
zucchini and either discard or save to add to
eggs or mixed veggies in another meal. Brown
ground beef over medium heat. Add 1 T of
Southwest seasoning and mix. Rinse, drain and
add 2 yellows of black beans and mix to incorporate. Divide between 2 halves of zucchini (if
extra, just add as a side on your plate) and top
each half with 1 blue of cheese. Bake for 20-30
minutes or until zucchini is fork tender.

Egg Veggie
Muffins

Mixed vegetables (cherry

tomatoes, mushrooms, and bell peppers) 3
green containers
6 Eggs
Prep a 12 cup muffin tin with cooking spray and
preheat the oven to 350 degrees.
Dice your choice of vegetables to the equivalent
of filling 3 green containers, or roughly 3 cups.
Beat eggs in a bowl and then mix in vegetables.
Pour the egg and vegetable mixture into your
prepared muffin tin. Bake at 350 for 15 minutes,
or until eggs are cooked through. Store in the
fridge and heat up in the microwave for about 30
seconds when ready to eat.

Buffalo chicken
salad
1 precooked chicken breast, shredded
Greek yogurt
Franks hot sauce
Mixed greens
Cherry tomatoes

Mix 3/4 red shredded chicken with 1/4 red Greek

yogurt and hot sauce to taste. Fill 3/4 greens with
washed and dried mixed greens and 1/4 green
with sliced cherry tomatoes. Top veggies with
chicken salad!

Pita with
chicken salad
1 Red cooked chicken breast, cubed
1 Orange Asian Citrus dressing
P red grapes
P cubed apple
1 small whole wheat pita
Mix first 4 ingredients together and stuff into
pita.

turkey meatballs
1 lb ground lean turkey
1/2 yellow chopped onion
1/4 c. panko or breadcrumbs
1 egg
4-5 chopped garlic cloves
2 tbsp. parsley
1 tsp oregano
1 tsp sea salt
1 tsp pepper

Asparagus

Preheat oven to 350 F. Mix all ingredients in a

large bowl and roll into 12 meatballs. Bake for 15
minutes. 3 meatballs = 1 Red.

Tortillas (flour, corn or gluten free)

Turkey bacon
Any veggies you want
Pizza sauce
Mozzarella cheese

Egg Scramble
2 eggs
1 G veggies (spinach, peppers, onion)
1 tsp oil, olive or coconut

Heat pan over medium heat and add oil. Wash

and rinse spinach, slice or chop peppers and
onion. Add veggies and saute until soft. Scramble
eggs in separate bowl and add to veggies. Scrape
pan with spatula until eggs are done.

chicken
Quesadillas

1 precooked chicken breast, chopped

Onions
Red bell pepper
Shredded cheddar cheese
1 tortilla, whole wheat, corn or GF

Saute onions and red bell pepper in 1 tsp oil over

medium heat. Add in chicken breast to warm up.
Sprinkle half of the tortilla with cheese, add in
filling and fold in half. Add back to the pan and
cook for a minute on each side or until crisp.

Cut off ends of asparagus. Toss asparagus with 1 tsp

olive oil, salt and pepper. Bake at 350 degrees for 15
minutes.

Tortilla Pizza

Directions
Preheat oven to 425 F. Cook turkey bacon in pan
until desired doneness. Top each tortilla with 1/4
green of pizza sauce and 3/4 green veggies and
chopped bacon. Top with 1 blue cheese. Bake pizzas
for 10-12 minutes until cheese is melted and
bubbly.

warm spinach
salad
1 Green medium onion thinly sliced, mushrooms
sliced, spinach
salt
1 Red chicken breasts, cubed
Favorite 21 Day Fix dressing
Add 1 tsp olive oil to pan, cook onion over medium-low heat for 20 minutes, stirring occasionally.
Increase heat to medium-high heat and then add
the chicken and mushrooms and cook for 8
minutes until the chicken is cooked through.
Place spinach in bowl, toss with your choice
dressing, spoon hot toppings over spinach.