I can honestly say that I am in love with the 21 day fix meal plan and the whole 21 Day Fix Process! It's easy, its simple, its basically fool proof. If you stick to the things on the list of approved foods and you keep it basic you can't go wrong. Plus I really dislike counting calories so the fact that I can tally up my containers and check it off each day is much more my style. I still use my containers at home, but I am getting much better about "eyeballing" when I am out to eat. I can visualize what a proper portion size should look like on my plate.
The thing that I really like is that since I was already eating "clean" I really didn't have a total learning curve. My biggest "a-ha" was the portions I was eating of my clean food. I was way overdoing complex carbs and fruit! The containers and the system taught me how much I should be having and now I am much better at planning my meals to fit the plan.
So what should your grocery list look like? While I can't tell you to go out and buy EVERYTHING on this list, I can give you an idea of the general things that you are going to be using on a daily basis for the fix. The quick reference guide below really helps as well.
Proteins
So when you hit up the store stick to lean proteins like
Fish- Salmon, Tilapia, Cod
Boneless, Skinless, Chicken Breast
Turkey Breast
Eggs
Lean Ground Turkey (I typically get 95% lean)
Pork Tenderloin
Flank Steak
Veggie Burgers
Personally I really limit my red meat, processed lunch meats, turkey bacon and ham slices. These items are on the 21 Day Fix approved list, but I just think there are "better" options. Turkey bacon, lunch meat, and ham all are higher in sodium and can cause you to retain water.
Fruits
Apples
Pears
Berries like Strawberries, Blackberries, Raspberries
Oranges
Watermelon
Cantaloupe
Kiwi
Bananas
This is one of the areas I was over-doing. Make sure to pay attention to your fruit portions. Please don't take this as me telling you to not eat fruit (not the case at all) but since fruit has a natural sugar content we want to be conscious of how much we consume!
Vegetables
Green Beans
Celery
Asparagus
Broccoli
Cauliflower
Spinach
Peppers
Onions
Tomatos
Squash
cucumbers
Lettuce
Brussels Sprouts
Mushrooms
Fill up on the greens! I sneak spinach into my chocolate Shakeology. You would never know it was there! I stay away from corn as a vegetable and if I eat it then it goes into the starch category.
Complex Carbohydrates
Brown Rice
Quinoa
Oatmeal (not instant in the packet)
Rolled Instant Oats
Sweet Potatoes
Red Skin potatoes
Black Beans
Pinto Beans
Couscous
Ezekiel Bread
Whole Grain Tortillas
Quinoa, sweet potatoes, Ezekiel bread are great sources of whole grains that are very natural and will give you fiber, fullness and nutrients. When I buy waffles I buy the Vans Power grains for the extra nutrient kick. I do limit myself to eating them as a treat though...I really like maple syrup. ha!
Blue
Unsweetened Coconut
Raw Unsalted Almonds
Raw Unsalted Cashews
Hummus
Goat Cheese
Feta Cheese
Avocado
This is definitely a category that I used to go way over! I used to eat hummus, almonds and cheese and avocado all in one day and it was totally killing my progress. I now only have cheese (or really any dairy) on occasion and have found I am much less bloated!
List of other ingredients that I used frequently:
Extra Virgin Olive Oil
Coconut Oil
All Natural Peanut Butter, only ingredients are peanuts and a little salt.
Almond Butter
Unsweetened Almond Milk for my Shakeology
Chia Seeds
Sea Salt
Pepper
Chili Powder
Onion Salt
Garlic Powder
Garlic
Seltzer Water- Love La Croix if you have a hard time drinking water.
Green Tea
Honey
Greek Yogurt
Cinnamon
Slivered Almonds
What is the 21 Day Fix? Email me: BrittanyLerbakken@gmail.com
xoxo
Britt
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