Quick and Simple 21 Day Fix Meal Prep for Every Calorie Level
When you’re armed with a list of foods to choose from, and Portion Fix‘s color-coded containers to measure your portions, eating healthy one day at a time is no sweat. But what about planning healthy meals for a whole week? With the quick and simple 21-Day Fix meal preps for every calorie level, we’ll show you how to keep things simple and surprisingly fast.
Tips for Quick and Simple Meal Prep:
How can preparing a week — or even a few days — worth of meals be quick or simple? We used shortcuts to create menus that require almost no cooking. You’ll notice that each of these meal plans combine a handful of quick-cooking ingredients, like a big batch of oatmeal, ground turkey sautéed in a pan, or a variety of vegetables roasted at the same time. The rest of the meals rely on combinations of raw ingredients, like salads, fruits and nuts, or prepared items like hummus and peanut butter. To mix things up, two of the menus incorporate one easy recipe that makes enough servings for several days.
Use these shortcuts and simple menus to inspire your own meal prep. You can easily swap in different fruits or vegetables, ground beef or tempeh instead of turkey, and starches like sweet potatoes or quinoa in place of rice or corn. Get creative! If you are comfortable in the kitchen, why not add one of these easy meal prep recipes, or a simple crockpot dinner?
Quick and Simple 21 Day Fix Meal Prep for the 1,200–1,499 Calorie Level
Even at our lowest calorie level, 21 Day Fixers get plenty of food: 3 green containers, 2 purple containers, 4 red containers, 2 yellow containers, 1 blue container, 1 orange container, and 2 tsp. per day. See how we divided that up to make six meals and snacks to keep you fueled from morning until night. In fact, this menu includes even more food than what is shown in the photos. Add two hard-boiled eggs or ¾ cup of low-fat plain Greek yogurt with breakfast, and drink a Shakeology smoothie blended with water and ½ cup blueberries with the second snack!
These are the daily meals for this meal prep menu:
Breakfast: Baked Oatmeal Cups with Blueberries with 2 hard-boiled eggs or ¾ cup plain low-fat Greek yogurt (Not shown) (½ purple, 1 red, 1 yellow)
Snack 1: Whole grain rice cake with 2 tsp. peanut butter (½ yellow, 2 tsp.)
Lunch: Mason jar salad with 2 Tbsp. vinegar-based dressing, 1 cup cherry tomatoes, ½ cup bell peppers, ¼ cup onion, ¾ cup cooked chicken breast (about 4 oz.), ¾ cup baby spinach (2 green, 1 red, 1 orange)
Snack 2: 12 almonds and Shakeology blended with ½ cup blueberries, water, and ice (not shown) (½ purple, 1 red, 1 blue)
Dinner: ¾ cup seasoned ground turkey with 1 cup sautéed zucchini, and 1 cup strawberries (1 purple, 1 green, 1 red)
Snack 3: 1½ cups air-popped popcorn (½ yellow)
Quick and Simple 21 Day Fix Meal Prep for the 1,500–1,799 Calorie Level
Look at all of the bright colors this hearty meal prep has to tempt your taste buds. A sweet breakfast of Pumpkin Protein Pancakes is the only recipe in the bunch. For the lunches, cook lean ground turkey in a pan coated with nonstick spray; you can cook the vegetables or save time by leaving them raw. Buying precooked chicken breasts or rotisserie chicken makes this meal prep even easier to assemble. People eating at this calorie level get 4 green containers, 3 purple containers, 4 red containers, 3 yellow containers, 1 blue container, 1 orange container, and 4 tsp. per day.
These are the daily meals for this meal prep menu:
Breakfast: Pumpkin Protein Pancakes topped with 3 oz. low-fat Greek yogurt and ½ cup fresh betties(½ purple, ½ red, 2 yellows)
Snack 1: Shakeology blended with water, ice, and 1 large banana (2 purple, 1 red)
Lunch: ¾ cup seasoned ground turkey with ¾ cup red bell peppers, ¾ cup orange bell peppers, and ½ cup corn (1 red, 1½ green, 1 yellow, 2 tsp )
Snack 2: ¼ cup hummus with 1 cup baby carrots (1 green, 1 blue)
Dinner: 6 oz. grilled chicken breast served with ½ cup spinach, ½ cup cherry tomatoes, ½ cup broccoli, and 2 Tbsp. vinaigrette dressing (1½ green, 1½ red, 1 orange, 2 tsp.)
Snack 3: ½ cup mixed berries (½ purple)
Quick and Simple 21 Day Fix Meal Prep for the 1,800–2,099 Calorie Level
No recipes are required for this colorful meal prep, just a few basic cooking skills, like boiling water for oatmeal, roasting vegetables, and cooking a steak (psst… if all else fails, swap in burger patties). People eating at this calorie level get 5 green containers, 3 purple containers, 5 red containers, 4 yellow containers, 1 blue container, 1 orange container, and 5 tsp. per day.
These are the daily meals for this meal prep menu:
Breakfast: 1 cup oatmeal (made from ½ cup rolled oats) with 3 tsp. peanut butter and 1 cup fresh berries (1 purple, 2 yellow, 3 tsp.)
Snack 1: Avocado Toast with Tomatoes made with 1 slice whole grain toast, with ¼ avocado, ½ cup cherry tomatoes (½ green, 1 yellow, 1 blue)
Lunch: Mason jar salad with 2 Tbsp. vinaigrette dressing, ½ cup cherry tomatoes, ½ cup purple cabbage, ½ cup bell peppers, 6 oz. seasoned ground turkey, ¼ cup white onions, ¾ cup spinach (2½ green, 1½ red, 1 orange)
Snack 2: 1 cup cucumber, ¾ cup low-fat Greek yogurt mixed with 1 Tbsp. fresh dill (1 green, 1 red)
Dinner: 6 oz. steak with ½ cup new potatoes sautéed in 1 tsp. olive oil, ¾ cup steamed green beans, ¼ cup mushrooms sautéed in 1 tsp. olive oil (1 green, 1½ red, 1 yellow, 2 tsp.
Snack 3: 1 scoop Shakeology blended water, ice, and 1 large banana (2 purple, 1 red)
Quick and Simple 21 Day Fix Meal Prep for the 2,100-2,300 Calorie Level
Does more food mean more cooking? Not necessarily. To make this higher calorie meal prep just as quickly as a menu with less food, simply toss some brown rice in a rice cooker, hard boil some eggs, and sauté mushrooms and then ground turkey, you can even use the same pan. We suggest baked oatmeal cups for breakfast, but if you want to cut corners, you can eat oatmeal with blueberries instead. Our menu for this calorie level includes 6 green containers, 4 purple containers, 6 red containers, 4 yellow containers, 1 blue container, 1 orange container, and 6 tsp.
These are the daily meals for this meal prep menu:
Breakfast: Baked Oatmeal Cups with Blueberries with 2 hard-boiled eggs (½ purple, 1 red, 1 yellow)
Snack 1: 1 scoop or packet Shakeology blended with water, ice, 1 large banana, ½ cup strawberries, and 2 tsp. almond butter (1 red, 2½ purple, 2 tsp.)
Lunch: Mason jar salad with 2 Tbsp. vinaigrette dressing, 6 oz. seasoned ground turkey cooked in 1 tsp. oil, ½ cup black beans, ½ cup corn, ¾ cup bell peppers, ¼ cup white onion, 1 cup spinach, ½ chopped jalapeño (2 green, 1½ red, 2 yellow, 1 orange, 1 tsp.)
Snack 2: 1 cup cucumber, 1 cup cherry tomatoes (2 green)
Dinner: 6 oz. bison (or lean ground beef) burger with 1 slice (1 oz.) cheese on a bed of ¾ cup spinach, side of ¼ cup green beans and 1 cup mushrooms sauteéd in a pan coated with nonstick spray, with ½ cup brown rice (2 green, 1½ red, 1 yellow, 1 blue)
Snack 3: 1 medium apple with 3 tsp. peanut butter and ¾ cup plain low-fat Greek yogurt (not shown) (1 purple, 1 red, 3 tsp.)
