During the month of July, we’ve been concentrating on Debunking Diets here at Healthoholics. So far we’ve covered:

  • The Ketogenic “Keto” Diet
  • Intermittent Fasting
  • Paleo, Whole 30 and the Auto-Immune Protocol (AIP)
  • Veganism

Today, in our last instalment of “Debunking Diets”, we’re discussing the Beachbody Diet!

What is the Beachbody diet?

The Beachbody diet is a portion control eating program and exercise plans with many variations associated with the brand. Beachbody is responsible for programs such as PiYo, The Zone Diet, and P90X. But their most popular program by far is the 21 Day Fix eating plan. This 21 Day Fix program is the one we’re focusing on for this blog.

The Beachbody is a predetermined menu plan based on portion control of different food groups. To make it even easier, portions can be separated in colour coded containers.

Red – Protein
Orange – Seeds / oils
Yellow – carbs
Green – veggies
Blue – healthy fats
Purple – fruits

They also have a brand called “shakeology”, which is a whole other bag of tricks.

This diet plan is based on your overall activity level in order to determine your calorie count. The Beachbody diet divides your calories into your recommended daily intake of macronutrients (carbs, proteins, fats).

The menu guideline for the Beachbody diet is 40% carbohydrates, 30% proteins, and 30% fat. This is somewhat in line with many government diet recommendations, like the Canada Food Guide, which states 45-65% carbohydrates, 10-35% protein, and 20-35% fat.

My experience with the Beachbody Diet

I think most North American’s interested in health through nutrition start our journeys with food in a similar fashion to the Beachbody diet. My first foray into “healthier” eating, was following the Canada Food Guide, which I mentioned has a similar structure to Beachbody. We portion control, learn about the differences between carbs, proteins and fats, and don’t necessarily restrict any one food. The “rules” are simple, so it doesn’t shock your system when you ease your way into making all your own meals from recipes already planned out for you. The skills of meal planning and batch cooking come in handy on a weekly basis, but also when prepping for large events like Christmas, Thanksgiving, or birthdays, where more food is often necessary to feed more mouths. Portion control is also a great thing to learn, because many of us don’t realize when we’re full, and eat more as a result.

Benefits

Weight loss

The Beachbody diet plan is geared towards your overall activity level, and has portioned your macronutrients accordingly, thus achieving a calorie deficit. The prevailing theory being that if you eat less calories that you burn in a day, this will result in weight loss. Most North Americans do eat larger portions than necessary to sustain themselves throughout the day, so learning what a portion looks can be an important step to maintaining good health.

Meal Planning

With this diet it’s next to impossible to “fly by the seat of your pants” and/or “eat anything under the sun” because it is so structured. With structure comes planning which, for someone like me who loves planning, is great! You can buy enough groceries, and batch cook/prep them so they are ready to go for your week ahead.

Nutrition

The Beachbody diet is advertised as a transitional diet so that you can begin to train your body to accept the flavours of whole foods and learn to love your kitchen.

Therapeutic Effects

Real Food

This diet is great as an introduction to whole foods. If you’re used to take-away meals, restaurant portions, or prepackaged groceries, this may be the stepping stone you need to retain your brain and your taste buds. Beachbody can help curb the need for refined sugar and super salty highly saturated foods.

Weight Management

For people who are obese, or just looking to lose a tricky 10 pounds, this diet may help get your body fat ratio down.

Drawbacks

Digestibility

Their carbohydrates are focused a lot on grains, and not a lot on starchy vegetables. With any high consumption of grains there is likely high yeast or sugar; both of which promote candidiasis (aka. an overgrowth of yeast in the intestines). Also, current digestive health is not taken into account in the Beachbody plan. If you have issues with gas and bloating, food combining may be something to consider, so you may not want to eat your carbohydrates/fruits and protein together.

Blood Sugar Balancing

With fewer calories means fewer opportunities to regulate blood sugar. For many of us, eating carbohydrates first thing in the morning after an 8 hour fast overnight may not be the best thing for our brains or our blood sugar. Eating grains without proper fat or protein accompaniment may cause you to have sugar cravings or hunger pains an hour or two later.

Restriction

While this diet allows you to eat most foods as long as it fits within your allowable portions, it doesn’t allow for spontaneity, or the opportunity to treat yourself and indulge a little. This may lead to the yo-yo diet effect, the desire to “cheat”, and the guilt of eating the foods your body is asking for because you are in need of more calories or more variety.

Things to Consider

Bread and Baked Goods

Grains are not the only place to get your carbohydrates from, so if you are choosing to try this diet on for size stay mindful of your bread and baked goods intake. Try things like sweet potatoes and squash as they can be just as satiating as two slices of bread and have a lot more nutrients in them.

Your Specific Body

In the realm of holistic nutrition there is no one right answer to how to feed someone; it all depends on their current physical and mental state, their access to different foods, and what their personal goals are. I would be cautious with this diet if you are dealing with blood sugar imbalances, digestive distress, or transit time/bowel issues.

Space

Not only do you have to keep track of your containers/portions, but also calories. With everyone having more and more to do in a day, is there time in your life for all of the extras that come with this diet? Fatigue is something we all experience when we don’t take proper care of ourselves emotionally, physically, spiritually, or nutritionally. Is there space for the containers in your fridge, a diet diary in your pocket, meal planning and batch cooking on the weekend, or the emotional capacity to say no to eating out with friends or family? These are all important considerations.

My Closing Thoughts

If this is your way of dipping your toes in the waters of good nutrition, or you just need someone to lay out exactly what you should eat, the Beachbody diet makes it really easy. You don’t have to restrict any one food like dairy, sugar, or gluten — rather, you just make sure to keep them in-line with your portions and calories for the day.

I personally don’t know that I would be successful or satisfied with this diet because I eat WAY more fat (don’t worry, it’s the healthy kind) than this diet would ever recommend. This is because I have a history of blood sugar imbalance and need fat to sustain the energy my body gets from food. Fat is slower burning than carbohydrates, so I tend to eat more fat and less carbs. I also like to try new recipes, new restaurants, and be spontaneous with food, so a strict regimen isn’t for me.

That being said, I know people who would love this diet for the exact reasons I don’t! They don’t want to be spontaneous with food, instead they’d prefer to eat what they planned to eat, even if that’s the same thing every day. And, while they send me on a blood-sugar roller coaster, some individuals love bread and carbohydrates, tolerate them well, and feel a void when they restrict them.

In short, diet is an individual choice. Just make sure you are listening to your body, and its needs, when pursuing any diet or lifestyle change.

If you’re interested in the Beachbody diet plan, but want to ensure you’re undertaking this new way of eating in the healthiest way possible — move over expensive “Shakeology” powders — we’ve got a one-week menu plan for you! Download your copy today!

Contents

2013 Beach Body Diet Plan: Month 2

With any weight-loss plan, no matter how brilliant, you face the danger of hitting the doldrums a few weeks in. That’s why we’re back with 12 more meal ideas to get you closer to feeling swimsuit-confident. The boredum-busting program, created by Jackie Newgent, R.D.N., author of 1,000 Low-Calorie Recipes, offers palate-pleasing dishes that will help every type of eater-gourmet, gluten-free, vegetarian, and on-the-go-stay on track. Team the customized meals with Jillian Michaels’ Summer SHAPE Up Workouts and nothing will stand between you and that teeny-weeny bikini.

Breakfast

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Aim for 360 to 400 calories

GOURMET

Ricotta-Fig Bowl

2/3 cup part-skim ricotta topped with 2 sliced Black Mission figs, 1 teaspoon honey, 1 pinch fresh thyme, and sea salt to taste; 1 small slice fruit and nut sprouted bread.

{390 CALORIES}

GLUTEN-FREE

Morning Peach Melba

1 peach, halved and topped with a mixture of 8 ounces plain lowfat Greek yogurt, 1 1/2 teaspoons honey, and 1/4 teaspoon vanilla extract, then garnished with 2 tablespoons raspberry jam and 2 tablespoons toasted sliced almonds.

{360 CALORIES}

VEGETARIAN

Breakfast Bruschetta

1 slice toasted whole-grain sourdough bread spread with mixture of 1/2 mashed avocado, 1/2 teaspoon lemon juice, and 1/8 teaspoon sea salt and topped with 1 fried egg (or 1/4 cup scrambled silken tofu) and fresh rosemary and pepper to taste; 1 cup vegetable juice.

{360 CALORIES}

ON-THE-GO

Subway Black Forest Ham, Egg & Cheese Sandwich

on a 6-inch 9-grain wheat hoagie with cheddar cheese, green pepper, and tomato, without sauce.

(390 CALORIES)

Lunch

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Aim for 420 to 450 calories

GOURMET

Latin Pork Sandwich

1 medium (about 4 ounces) whole-wheat ciabatta roll (with the center scooped out) filled with 1 1/2 ounces thinly sliced roast pork tenderloin, 1 thin slice (about 1 ounce) Swiss cheese, 1/2 cup baby arugula, 2 kosher dill sandwich slices, and 1 tablespoon Dijon mustard; 15 plantain chips.

{420 CALORIES}

GLUTEN-FREE

Chicken & Pinto Burrito

1 10-inch gluten-free tortilla wrapped around a mixture of 1 1/2 ounces precooked chicken breast strips, 1 cup shredded romaine, 1/2 cup rinsed and drained canned pinto beans, 2 tablespoons guacamole, 2 tablespoons chopped Spanish onion, and hot sauce to taste.

{420 CALORIES}

VEGETARIAN

Garden Chef Salad

3 cups mesclun topped with 1.2 cup chopped tomatoes, 2 ounces cubed ready-to-eat baked hickory-smoked tofu, 1/4 cup diced red onion, 1/4 cup shredded carrot, 1/4 cup crumbled Roquefort cheese, 2 tablespoons black raisins, 1 tablespoon sunflower seeds, 1 tablespoon extra-virgin olive oil, and red wine vinegar to taste.

{420 CALORIES}

ON-THE-GO

P.F. Chang’s Buddha’s Fast Steamed Lunch

with brown rice

{420 calories}

Dinner

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Aim for 450 to 500 calories

GOURMET

BBQ Chicken

1 grilled chicken breast, skin brushed with 1 1/2 tablespoons barbecue sauce, over 3/4 cup steamed whole-wheat couscous and topped with fresh cilantro and lime zest to taste; 1 1/2 cups haricots verts sautéed in 1 teaspoon butter.

{450 calories}

GLUTEN-FREE

Spaghetti Caprese

2 ounces gluten-free spaghetti tossed with 1 large diced heirloom tomato (seeds removed), 2 tablespoons sliced fresh basil, 1 minced clove garlic, 1 teaspoon extra-virgin olive oil, and 1/4 teaspoon sea salt, and sprinkled with 1 ounce finely diced fresh mozzarella, then topped with a mixture of 1/2 cup rinsed and drained canned cannellini beans, 
1 1/2 teaspoons white balsamic vinegar, and fresh parsley to taste.


{460 calories}

VEGETARIAN

Blue Cheese Veggie Burger

1 cooked veggie burger on 1 whole-grain bun with 2 teaspoons ketchup, 1 large slice red onion, 1 tablespoon crumbled Gorgonzola, and 1/2 cup baby arugula dressed with 1/2 teaspoon balsamic vinegar; 1 ear grilled corn with a pinch fresh rosemary and sea salt to taste; 1 watermelon wedge.


{460 calories}

ON-THE-GO

1/2 California Pizza Kitchen Hawaiian Pizza

on honey-wheat with whole-grain crust.


{500 calories}

For more expert tips, workout plans, and video demonstrations of the Summer SHAPE Up exercises, go to shape.com/summershapeup.

You may have seen people credit Beachbody for their before-and-after transformation photos on Instagram or heard about its popular weight-loss shake called Shakeology. Beachbody is a popular fitness and nutrition platform that has helped thousands of people lose weight and get in shape. As part of its platform, Beachbody offers at-home workouts (P90X or Insanity ring a bell?), nutrition plans, fitness guides, and supplements, including Shakeology.

But you may have also heard about Beachbody coaches and how you can sign up under a coach to order your supplements and stay motivated for your workouts. Since there’s so many components to the popular program, POPSUGAR spoke with Joel Freeman, Beachbody super trainer and cocreator of Core De Force. He also has a brand-new strength-training program coming out on Beachbody in a few months called LIIFT4. He broke down everything you need to know before signing up and why it’s such a great option to get in shape.

You Get a 14-Day Free Trial

If you’ve been curious about trying Beachbody but aren’t sure what you’re getting yourself into, the program offers a 14-day risk-free trial. Even with the trial, you have access to all the workouts up until the day you signed up, including P90X, 80-Day Obsession, and Core De Force.

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If you want to sign up for an all-access Beachbody On Demand (BOD) membership, you can do a one-year membership, which comes with a 30-day risk-free trial, for a one-time payment of $99. After that, you will be billed annually from when you signed up. If you don’t want to commit to a full year, you can sign up for a six-month membership, which comes with a 30-day risk-free trial and is billed as $59 every six months. Otherwise, you can sign up for the three-month membership, which comes with a 14-day risk-free trial and is billed at $39 every three months.

“The BOD platform itself is very user-friendly,” Joel said. “BOD will give you suggestions on what programs to start at your level of fitness and also what your goals are. There are drop-down menus of levels, where it says ‘beginner,’ ‘intermediate,’ or ‘advanced.’ There’s a drop-down menu on what your goal should be: build muscle, burn fat — things like that.”

You Can Work Out at Home or in the Gym

One of the big appeals about Beachbody is that you’re able to work out in the comfort of your own home. The workouts make it easy to get your sweat on with little to no additional equipment and are designed to be done at home. But with the BOD platform, you can download a workout while you have WiFi, keep it in your queue, and stream it when you get to the gym. So for some of the workouts that require equipment you may not have, such as dumbbells or a pull-up bar, this option is perfect.

And while the workouts are designed to use minimal equipment, it may be useful to buy the resistance bands and sliders, like the ones found in the 80-Day Obsession Bundle, especially if you are doing the 80-Day Obsession program.

You’ll Need the Right Attire — but Don’t Overthink It

If you’re starting to work out for the first time or just getting back into the swing of things, you’ll want the right attire: comfortable workout clothes you can move in, a supportive sports bra, and something you can sweat in without getting too hot or irritated.

You’ll also want a comfortable pair of shoes. For most of the programs, especially with agility work or something like the Insanity workout, a cross-trainer will be best. For the dance programs, such as Core De Force, there’s a lot of rotational movement. You want something that’s supportive but doesn’t have tread on the bottom so you can rotate, such as a dance shoe or something else that will help you do the rotations.

The best part? Since you’re working out at home, you don’t have anyone to impress. “From a clothes standpoint, the nice thing about working out at home is you can wear whatever the hell you want,” Joel said. Amen!

It Comes With a Nutrition Plan

As an all-access BOD member, you also have access to nutrition plans and nutrition assistance on the platform. Almost every program, including 80-Day Obsession and 21-Day Fix, comes with a nutrition plan, including how many meals you should eat and when.

Although the nutrition plans are designed to be used in conjunction with Beachbody’s portion-control containers, Joel said you don’t have to buy the containers to use the nutrition plans and find success; it just may help you during your meal planning and prepping.

You Don’t Need to Buy the Supplements

Beachbody’s Shakeology has become a standout supplement from the brand. Not only is it a protein shake, but it also comes packed with other nutrients, such as phytonutrients, antioxidants, adaptogens, and pre- and probiotics. While this all sounds good — and our editor Gina loved it — you don’t need to buy the shakes to do the programs.

Beachbody also sells other pre- and post-workout supplements, vitamins, and protein powders. Although they are promoted on the site, they aren’t a necessary purchase.

You Don’t Need to Sign Up Under a Coach

Part of Beachbody’s marketing strategy is multilevel marketing, where some people sign up to be Beachbody coaches and lead a team, or even sign up other coaches under them, where they make revenue. The coaches sell you supplements at a discount from the website and check in to make sure you are being accountable to your fitness and nutrition plan.

“Basically, getting assigned a coach means that you’re just going to have someone follow up with you and try to help you stay on track and keep you accountable and make sure that you don’t have any questions about the supplements and everything like that,” Joel said.

However, you don’t need to sign up under a Beachbody coach to access Beachbody workouts and nutrition plans or to buy the supplements.

Image Source: POPSUGAR Photography / Kathryna Hancock

Sample Meal Plan For Beachbody’s 7-Day Clean Week Program

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The 7-day Clean Week workout and nutrition program from Beachbody is designed to jumpstart a healthier lifestyle with an easy-to-follow nutrition and fitness program. You can make clean living a lifestyle if you make it one week.

I want to start by clearing up some of the confusion around accessing Beachbody’s Clean Week program:

  • You can access the Clean Week workout programs without having to purchase Beachbody On Demand. All you need to access this program is a free Team Beachbody account.
  • You need to be a Beachbody On Demand subscriber to be able to access the official Clean Week Meal Planner Guide.

I can definitely see how the above requirements would be a little confusing with allowing you to access to the program for free but not allowing you to access the Meal Planner Guide without the subscription. And I completely understand how some may not want to upgrade to a Beachbody On Demand membership when they’re first starting out.

I wrote this post to help you design your own Clean Week meal plan and help you begin with the basics of clean eating.

What the Clean Week Meal Planner Guide Covers

If you don’t have access to the Beachbody Clean Week nutrition guide and meal planner, you can always start with a 14-day free trial to Beachbody On Demand.

There are four main topics covered in the Clean Week nutrition guide:

  1. Determine your eating plan. If you weight less than 185lbs, you get breakfast, Shakeology (or snack), lunch, dinner. If your weight is over 185lbs, you add in one more snack between lunch and dinner.
  2. Create your Clean Week menu. For each meal and snack, you get 7 different recipes to choose from. This makes meal planning SO simple! You can easily mix and match the foods you enjoy to provide the right nutritional value for the week without overthinking it.
  3. Meal prep for the week. Once you have your week long meal plan created, you can start meal prepping for the week. This is a huge time saver and will also keep you on track without excuses for slipping.
  4. The last step from the guide is to Drink Your Shakeology daily. Shakeology is used as a snack with this program. The nutrition guide comes with several delicious recipes I enjoyed very much. You can also choose another snack if you don’t have Shakeology, although Beachbody created a 7-Day Sample Pack of Shakeology specifically for this program if you want to try it out before committing.

Sample recipes that come in the Clean Week guide are:

  • Breakfast: protein pancakes, berry walnut oatmeal, egg & veggie scramble, almond butter banana, lox ’n’ toast, yogurt parfait, and breakfast bowl.
  • Lunch: tuna melt, Mediterranean veggie pita, lentil quinoa salad, chicken quinoa and broccoli, turkey burger, protein-packed salad, and salmon bowl salad.
  • Dinner: buffalo wings, teriyaki tempeh, veggie burger, grilled halibut, sweet potato and veggies, shrimp and veggie pesto pasta, chicken corn and salad, and pork and beans.
  • Snacks: veggies ‘n’ hummus with almonds, protein power edamame, nutty apple, yogurt bowl, trail mix, avocado toast with fruit, and sweet and savory turkey jerky.
  • Shakeology: almond butter cup, chocolate-covered cherry, banana bread, berry-licious, nutty mocha latte, cafe latte banana, strawberry almond dream, and strawberry chia. I also have over one-hundred more Shakeology recipes you can take a look at for ideas.

As you can see, there are a number of tasty recipes to choose from. And I really love the ease and simplicity of just mixing and matching. No one should be able to say there’s nothing on the meal plan they don’t like!

The recipes are pretty basic and use just a handful of ingredients. I’ve always found the easier healthy food is to prepare, the more likely you will stick with it.

My Sample Clean Week 1200 Calorie Target

Below is my own rendition of 7 days of clean eating. As you will see, I like to double up on the same meals sometimes. This way, I can cook double the amount while meal prepping, which cuts prep time in half since I have two meals now instead of one! This makes it especially easy if you’re a very busy person.

Can you eat clean for 7 days? What clean eating means:

Clean eating means to concentrate on whole foods. Vegetables, fruits, whole grains, lean meats, healthy fats are considered clean foods. You want to avoid processed foods, foods with preservatives added and those that contain unhealthy fats. My rule of thumb is if you could pick it or kill it, you can eat it on Clean Week.

If you weigh more than 185 lbs, my sample Clean Week meal plan is for right you. If you weigh less than 185lbs, simply remove the second snack between lunch and dinner.

Here are the links to the Clean Week Sample Meal Plan in Google Drive. Click file make a copy to edit – https://docs.google.com/spreadsheets/d/1uXSelFFIRu8r2m7nsXiV5zGXhoIZOHNhO58kcsi6RVo/

And a link to a Blank Clean Week Sample Meal Plan Template – https://docs.google.com/spreadsheets/d/1WEJdo5M0_ENm0PSGwgphibPlxPB–6rKDpsVjNpAqoQ/

Order the Clean Week with Shakeology sampler and get the nutrition meal planner and quick start in print. Workouts are online and open to everyone with a Team Beachbody Account. Simply use your Team Beachbody user and password to login and access the Clean Week workouts online.

Conclusion

I hope you now have everything you need to succeed with the Clean Week eating plan. If you have any questions or would like to join my private Intro to Clean Eating 7-day group, please leave a comment below this post, email or message me on Facebook.

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Meal planning on the 21 Day Fix can be challenging and a bit overwhelming when you begin the journey. Counting containers and learning what foods are approved and unapproved (and why) is a lot to take in during your first week.

Even when you have recipes with the counts already calculated for you, it can be tough to begin and you might realize that a lot of your favorite recipes are not made from ingredients on the 21 Day Fix food list. This is where meal plans come in–it’s great to have a list ready for you–it’s a place to start, and starting can be the hardest part when you’re talking about changes to your eating.

This is why I created the simple sample meal plan below. I highly recommend this simple meal plan when starting the 21 Day Fix because it uses basic foods–grilled chicken breast, veggies, sweet potatoes and other easy to make single foods (not recipes that contain multiple ingredients). I’ve found that starting simple leads to confidence and ultimately to the long-term success in reaching your goals.

Does the 21 Day meal plan work?

The 21 Day Fix is a macro based program that gives your body the proper amount of carbs, fats, veggies, proteins, and oils. It has worked for many, many people and if you stick with it, the 21 Day Fix helps you with portion control and eating the right combinations of foods.

The key is not to allow yourself to get hungry and make poor food choices. Depending on what foods you like, how you like to prepare them, and what bracket you’re in on the 21 Day Fix, you have a few eating plan options below.

From my own experience, knowing what you’ll be eating for the day or week significantly takes the stress out of the Fix and greatly reduces the urge for unhealthy snacking, which will help you stay on track. See below for ideas for picky eaters and vegetarian meal plans. I even include an entire section on meal planning with your Instant Pot with links to delicious recipes that I have come across!

One tip I want to share is to always plan dinner first. Usually it’s most difficult to find something “on plan” that everyone in your family will eat, so it’s easiest to plan that meal first and fill in your other containers around it.

There are six calorie brackets for the 21 Day Fix:

Sample 21 Day Fix Meal Plan for your first week on the 21 Day Fix eating plan:

After you get the hang of your containers–how many you should be eating per day, how many times a day to eat so you can get them all in–it’s easier to incorporate more creative recipes.

This sample meal plan is for the lowest bracket–A. For the other Ultimate Portion Fix calorie brackets (B, C, D, E, and F), add more of the same foods until you are able to get all of your containers in for the day.

One note of caution if you’re not using the “official” containers from Beachbody–not all containers are created equally. If buying your containers from Amazon or another store you should measure them when you get them in your kitchen because sometimes they’re not correct.

I have researched several container brands and use these ones from Amazon. For more information on container sizes, check out this great resource on how to make sure the measurements are correct.

Again, this sample meal plan is for Plan A. For meal plans for all of the other calorie brackets, I have included links below to help you. Also, see below for advice for picky eaters, vegetarians and several easy meal plans that use your Instant Pot.

Sunday

Breakfast: 2 eggs, 4 slices turkey bacon, one slice of whole grain toast with 1 tsp butter (2R, 1Y, 1tsp)

Snack: 1C raw veggies and 1/2 medium banana (1G, 1P)

Lunch: Low sodium turkey slices, small apple with peanut butter (1R, 1P, 2 tsp)

Snack: 1C raw veggies with cheese and unsalted peanuts (1G, 1B, 1O)

Dinner: Grilled chicken, 2C broccoli, sweet potato with cinnamon (1R, 2G, 1Y)

Monday

Breakfast: Oatmeal with diced apples and cinnamon with 1 teaspoon coconut oil (1Y, 1P, 1 tsp)

Snack: 2 hard boiled eggs, 12 almonds (1R, 1B)

Lunch: (2C worth of veggies) Salad with romaine lettuce, 21 day fix-approved salad dressing, low sodium sliced chicken (2G, 1O, 1R)

Snack: 1 small apple with plain greek yogurt (1P, 1R)

Dinner: Grilled hamburger patty with lean beef or turkey, romaine lettuce leaves and tomatoes, brown rice with 1 tsp butter (1R, 2G, 1Y, 2 tsp)

Tuesday

Breakfast: 2 egg omelette with turkey bacon, bell peppers, onion, and asparagus (1C worth of veggies), slice of whole grain toast with 2 tsp butter (2R, 1G, 1Y, 1 tsp)

Snack: 1/2 banana (1P)

Lunch: 1C raw veggies, 2 hard boiled eggs, cheese (1G, 1R, 1B)

Snack: 1 C raspberries, olives (1P, 1O)

Dinner: 1/2C whole grain pasta with 1 tsp olive oil or butter, broccoli, grilled chicken (1Y, 1 tsp, 2G, 1R)

Wednesday

Breakfast: Plain Greek Yogurt with 1C strawberries and raspberries (1R, 1P)

Snack: 12 almonds, 1 medium orange, and peanuts (1P, 1B, 1O)

Lunch: 2 hard boiled eggs, raw veggies, 21 day fix approved crackers (whole grain triscuts or wheat thins are ok) (1R, 1G, 1Y)

Snack: Riced cauliflower with 2 scrambled eggs and low sodium Tamari with 2 tsp coconut oil (soy sauce, but 100% better!) (2G, 1R, 2 tsp)

Dinner: Roasted vegetables, sweet potato, and low sodium poultry sausage (1G, 1Y, 1R, 1 tsp for the extra oil in the sausage)

Thursday

Breakfast: Scrambled eggs with whole grain bread and butter (1R, 1Y, 1 tsp)

Snack: 1 small apple, peanut butter (1P, 2 tsp)

Lunch: Grilled chicken, asparagus, brown rice (1R, 2G, 1Y)

Snack: 1/2 banana, peanuts, cheese (1P, 1O, 1B)

Dinner: 1/2 bell pepper with 2 servings of taco seasoned meat, shredded romaine lettuce, and tomatoes (2G, 2R)

Friday

Breakfast: Baked oatmeal with 1/2 banana and 2 scrambled eggs with coconut oil (add them to the oatmeal and bake, or leave the eggs on the side and prepare oatmeal normally) (1Y, 1P, 1R, 2 tsp)

Snack: Small salad or raw veggies with 21 Day Fix approved dressing (2G, 1O)

Lunch: Low sodium sliced turkey, raw veggies, plain greek yogurt with vanilla or 100% Stevia (2R, 1G)

Snack: 1 small apple with peanut butter, cottage cheese (1P, 1R, 1 tsp)

Dinner: Pizza! Whole wheat tortilla or 100 calorie whole grain Flat-Out wrap with no sugar added tomato sauce (counts as a green), veggies, and cheese (1Y, 1G, 1B)

Saturday

Breakfast: 2 egg omelette with turkey bacon, 1C chopped veggies, 1/2 english muffin with 2 tsp butter (2R, 1G, 1Y, 2 tsp)

Snack: Apple slices with cheese (1P, 1B)

Lunch: Small salad with fix approved dressing, 1/2 banana (2G, 1O, 1P)

Snack: Plain greek yogurt with vanilla (1R)

Dinner: Lean steak, roasted cauliflower, 1/2 c of a baked potato with 1 tsp butter (1R, 1G, 1Y, 1 tsp)

Do you have 21 Day Fix Meal Plans for Picky Eaters?

Yes! I find that if you’re a picky eater, you’ll do best with general meal plan ideas and recipes rather than one that is written specifically for one of the calorie brackets. For example, the meal plan ideas below as opposed to a plan that tells you exactly what to eat for each day of the day. This way you’ll be able to choose the foods that you like from the plan and easily create your own plan from the recipes that you like. Here are some of my most popular lists of meal plan ideas:

  • Vegetarian Meal Plan Ideas
  • Mexican Meal Plan Ideas
  • ColdNo Heat Meal Ideas
  • Low Carb Meal Plan Ideas

Once you have selected your meals, download this free 21 Day Fix meal planner to write down and organize your meals for the week. It’s all divided up by meal and color-coded container. I have found that picky eaters like to make and prep one or two recipes and fill in the rest of their meal planner with simple foods, such a carrot sticks, chicken breast, and brown rice. If you’re more of a recipe maker, definitely find the one you like best and make them ahead of time!

Picky eaters can be successful on the Fix, but I really hope that you take this opportunity to try a few new clean eating foods! If you’d rather not, know that you can stick to the 21 day fix foods list and you’ll be just fine.

For more 21 Day meal plan recipes, head to this post and see what looks good to you. All of the recipes have container counts listed and if you find something you like, there might be a link to find more similar recipes!

21 Day Fix Vegetarian Recipes

If you’re looking for some meatless recipes, here is a list of 21 Day Fix Vegetarian Meal Plan ideas- I use this meal plan in the summer a lot, when I like to have a 21 Day Fix meatless meal every once in a while. I’ve also included links below to a few of my favorites (see meal plans B and D).

21 Day Fix Vegan Recipes

I’ve noticed that there aren’t a ton of vegan recipes for the fix, so I’ve researched a bit and pulled these together for you: Vegan Recipes for the 21 Day Fix. There is a specific vegan plan that you should follow to account for all of your protein sources.

21 Day Fix Meal Plan recipes in your Instant Pot

The Instant Pot is my go-to cooking method of choice. I love how convenient and easy it is to use. My 21 Day Fix Instant Pot Meal Plan is perfect for when you’re ready to sit down and plan your week! Go ahead and choose a few of your favorites from the eating plan and use them for your dinners and lunches.

Do you have to meal plan (or prep) on the 21 Day Fix?

You don’t! I think it’s important that you plan and prep to your level of comfort. For my family, I prefer to prep lunch and snacks only because we enjoy cooking breakfast and dinner every day.

I’ve explained more about how to find which level of meal prep is best of your family, as well as videos of my meal prep sessions, on my blog. Here are some links you might find helpful:

  • Getting started with meal planning
  • 21 Day Fix Meal Prep Recipes – use this list to make your own 21 day fix menu!
  • Meal planning and prepping lunch and snacks
  • Save time by meal planning breakfast, lunch, and snacks
  • 21 Day Fix Meal Ideas – some of my favorite 21 day fix meal plan ideas and recipes are in this post!

Are these Ultimate Portion Fix Meal Plans?

They are! The Ultimate Portion Fix was released in March of 2019 and among a few other changes, Beachbody added two additional brackets–E and F. I haven’t found any meal plans for these plans yet but I am including the ones below that I’ve created myself.

All of these meal plans use the container system for the 21 Day Fix.

21 Day Fix Meal Plans for Plan A: 1200-1499 calories bracket

One of the reasons I think it’s still important to meal plan 1200 calories is because one might be more tempted to stay away from the plan because of the lower amount of food. The Ultimate Portion Fix changed this bracket up a little and now calls for 4 greens a day and 3 teaspoons–that’s one extra green container and one extra teaspoon. I’m not sure if these meal plans have been changed to account for that extra container, so be sure to check them if you'[re choosing to add that into your day. Here are several of the best meal plans that I’ve come across for Plan A:

Delicious meal plan for the 1200-1499 calories bracket

1200-1499 Calorie Lindsay B Fitness Meal Plan

1200-1499 calorie vegetarian meal plan from Beachbody

Very simple (yet effective!) meal plan for the 1200 calorie bracket

Easy Full Week Meal Plan for 21 Day Fix 1200-1499 Calorie Level – From Flab to Fab

Simple Meal Plan with Shopping List for 21 Day Fix 1200-1499 Calorie Level – The Fitness Focus

90 Minutes or Less 21 Day Fix 1200 Calorie Meal Plan – The Beachbody Blog

Aldi Meal Plan and Shopping List Beachready Now

Budget Friendly Meal Plan from Variety by Vashti

Meal Plans for Plan B: 1500-1799 calories bracket

Here is a collection of meal plans for the 1500-1799 calorie level of the 21 Day Fix. These plans are for Plan B. No more excuses when these plans are all written up for you!

Meal plan for Plan B: 1500-1799

Rainbow meal plan for 1500-1799 calorie bracket | If you love to photograph your food, you’re going to love this bright and colorful meal plan from Beachbody!

Meal plan and grocery list for 1500 calorie bracket

Easy meal plan for 21 Day Fix Plan B

Meal plan for 21 day fix 1500-1799 calorie range

Winter 21 day fix meal plan for plan B

Simple meal prep meal plan

Vegetarian 21 Day Fix Meal Plan for the 1500-1799 Calorie Level

Slender Suzie Meal Plan

Meal Plans for Plan C: 1800-2099 calories bracket

If you are in a higher calorie level bracket you know how hard it can be to come up with creative ways to fill all of those containers! It’s like you’re drowning in food choices. For those of you who are looking for options within the 1800-2099 level you’re in luck. I’ve found a bunch of amazing options to share with you today.

My meal plan for Plan C: 1800-2099 calories

Countdown to Competition Meal Prep for 1800 calories bracket

21 Day Fix Extreme Meal Prep for 1800 Plan C

No Cook Meal Prep for 1800 calorie bracket

Blank Printable Meal Plan for the 1800-2099 Level

Sample Meal Plan for the 1800-2099 Level

Sample Meal plan for 21 Day Fix Bracket C

Five day meal plan for bracket C with free printable

Meal Plans for Plan D: 2100-2299 Calorie Bracket

These meal plans are clear and simple. They will help you remove the guess work from planning and staying on track for the week.

Here is my meal plan for the 2100-2299 bracket.

A ton of sample meal plans for multiple Beachbody programs!

I love this spreadsheet for planning bracket D!

Simple meal planning for 2100 calorie bracket

I love this vegetable heavy meal prep from the Beachbody blog!

Vegetarian Meal Plan

21 Day Fix Meal Plan for 2100 Calorie Level

21 Day Fix Meal Plan for 2100-2300 Calories

Pick 5 21 Day Fix Meal Plan

Meal Plans for the 21 Day Fix Bracket D

Meal Plans for Plan E: 2,300 to 2,499 Bracket (added Spring 2019)

Not a ton of these yet, but I’m keeping my eyes peeled for them and will be adding them here.

Five day meal plan for Plan E

Meal Plans for Plan F: 2,500-2,800 Calorie Bracket (added Spring 2019)

Five day meal plan for Plan F

If you’re new to the 21 Day Fix or thinking about starting it, you might be interested in these products:

  • 21 Day Fix Program
  • Extra set of containers
  • Fruit and Veggie Containers (I LOVE how these keep my fruits and veggies fresh in the fridge!)

Take a look at my Amazon Shop for more of my favorite 21 Day Fix and kitchen products.

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The only way you’ll ever lose fat and see your abs is if you eat fewer calories than you’re eating now. Nothing else—not lifting weights, not cardio, not supplements—can offset failing to adhere to this simple rule. Period. So if you can put your pizza and beer day on hold for the next six weeks, read on, and we’ll show you how to get a six-pack before summer is over.

It comes down to the calories

To lose fat, you have to burn more calories than you take in—but that doesn’t mean you can burn them with exercise. As Eric Ravussin, Ph.D., a weight-loss expert and professor at the Pennington Biomedical Research Center in Baton Rouge, LA, famously told The New York Times, “Exercise by itself is pretty useless for weight loss.” He ultimately made the point not only that people consume more calories than they can burn, but also that the extra strain of exercise stimulates appetite, making it even easier to replace the calories they’ve worked off.

According to Mayo Clinic research, a 160-pound person performing high-impact aerobic exercise will burn only 533 calories in one hour. (Note that most people aren’t capable of sustaining an intense pace anywhere near that long.) Now consider that a healthy dinner of just four ounces of skinless chicken breast and one cup of rice contains 385 calories. That’s right: Eat one light meal and you’re a stone’s throw from breaking even with the calories you burned in that day’s workout—assuming the workout was long and extremely vigorous in the first place.

So if you can’t create a caloric deficit with exercise (at least not without a ton of it, marathon runners not withstanding), you must do it with your diet. Multiply your current body weight by 12—that’s how many calories you should consume per day to start with. If you’re very overweight, base your diet on the body weight you’re aiming for. So if you’re 220 pounds but remember looking and feeling your best when you were 190, start taking in 2,300 calories a day (190 x 12, rounded up for simplicity).

Mind your macros

It’s true that working out doesn’t burn enough calories to influence fat loss by itself, but it does support muscle mass, which allows for a healthier, better-looking, leaner body. To maximize results from your weight training, you need to eat the right combination of macronutrients. As protein is the main component of muscle tissue, it must be high—aim for one gram per pound of your body weight (or target weight, as explained above).

Fat, although calorically dense, plays a crucial role in supporting the production of hormones such as testosterone, so while it must be kept fairly low to help create the caloric deficit we’re aiming for, you can’t cut it out completely. Get 0.4 grams of fat per pound of your body weight—so a 200-pound man would consume 80 grams daily. Most of your fat intake should come as a by-product of the protein-rich foods you eat (see “Eat Clean” for a sample list).

Now we’re left with carbs, and while there’s been much controversy over their role in a fat-loss diet in recent years, there shouldn’t be. “You need a moderate amount of carbs to support the fueling and recovery demands of high-intensity, anaerobic-based training,” says Nate Miyaki, C.S.S.N., an amateur bodybuilder, nutrition coach, and author in San Francisco. Extreme low-carb diets, especially those that substitute bacon, cheese, and other fatty foods in place of carbs, don’t work long-term and (surprise!) don’t support optimal health. “Training suffers when you’re on low carbs,” says Bryan Krahn, C.S.C.S., a New York City personal trainer. “If your carbs are really low, you can lower your metabolic rate. It’s a sledgehammer approach to weight loss and it’s unnecessary; you can just lower your calories.”

As with protein, aim to eat one gram of carbs for every pound you weigh.

Understand that these numbers are just a starting point. They should allow you to lose one or two pounds per week initially (more if you’re heavier), but if your weight loss stops dead for more than one week, cut your calories and readjust your numbers. Drop to 11 calories per pound first and, later, 10. Note that losing more than two pounds per week does not equate to greater fat loss. Losses that are extreme are more likely to come from water or, worse, muscle mass, so a steady but gradual diet is ideal. Reports of people who’ve lost weight any faster can’t be trusted.

Eat clean

Animal foods are the best sources of protein because they contain all the amino acids the body needs to perform all its functions, including building muscle. Chicken, fish, eggs, lean beef, and turkey should be your dietary staples. Protein powder supplements are also an acceptable source. A three-to-four-ounce portion of lean meat is about the size and thickness of your palm, and contains 20–25 grams of protein and five grams of fat or fewer (look up the nutrition facts for certain foods if you’re not sure).

Remember that the fats in your diet will come mainly by way of your protein foods, but you can have fattier fare such as avocados, nuts, nut butter, and cooking oils such as olive and coconut to make up the rest. Your carbohydrates should come mainly from white rice, potatoes, and sweet potatoes. Why white rice over brown? The brown stuff contains compounds that can block the absorption of nutrients. “White rice has had its hull removed,” says Miyaki, “leaving only the starch, which is all your body needs to replenish the glucose stores that fuel your training.” It’s true that brown rice packs more vitamins and minerals, but that’s what vegetables are for. Your intake of green veggies should be high—there’s no limit on how many you’re allowed.

“You can have one piece of whole fruit after your weight workouts,” says Miyaki. “Fruit is a fast-digesting carb source that can provide your body with immediate recovery fuel.” It’s a better choice than a carb powder, which Miyaki says can spike your insulin and cause rebound hypoglycemia—that crash you get after a sugary meal that can sap your energy for hours. An apple or banana works perfectly, and comes out to about 30 grams of carbs total.

Dairy, grains, and processed foods are not good diet choices. While they do provide useful nutrition, most people have an intolerance to them that causes digestive distress. If you feel fine eating some dairy or grains, go ahead and enjoy them sparingly, but you’ll get faster and better results sticking to the foods on our list.

The role of training

Working out doesn’t burn enough calories to unload serious fat, but it does make you more muscular, which increases your metabolism and will help you stay lean once you’ve dieted down to where you want to be. “Standard weight training works fine,” says Krahn. “Do a heavy upper and lower day, and then two light days later in the week.” Your heavy days can limit reps to 5–8, and lighter workouts can be done in the range of 8–15. “Or, you can do three full-body workouts per week.” Since abs are primarily the result of clean eating, exercises that isolate them are not absolutely necessary, but feel free to include one to three ab moves per session.

Cardio is not essential for fat loss. However, it is required for optimal heart health and conditioning, so perform some kind of cardiovascular exercise three to five times per week.

For access to exclusive gear videos, celebrity interviews, and more, subscribe on YouTube!

The beach body diet

I made a couple of schoolgirl errors. I remembered to put half of the dishes in the freezer for later in the week, but I forgot to empty the fridge of contraband, so every time I opened the door, I was faced with a large slab of leftover birthday cake.

I cancelled a couple of social engagements because I couldn’t eat out or drink alcohol, but that meant staying in, counting the hours until my next meal.

The first day was hard. Lunch of salmon and ginger with stir-fried noodle salad was delicious but by supper I was ravenous. The vegetable pizza on a spelt base was meant to be served with a nut and seed coleslaw but I was so hungry, I ate the coleslaw with a cup of dandelion tea while the pizza was heating up.

Day two dawned bright and sunny. On the menu for breakfast was apricot and cinnamon porridge. I toyed with substituting it with day three’s breakfast of fruit granola or day four’s bowl of honey “Poppies” with pumpkin seeds and raisins, but in the end decided it would probably be best to stick to the menu. I couldn’t face the dandelion tea. I turned on the coffee machine and had a sneaky espresso.

Day four – a Saturday – was the most difficult. At 11am I ate one of the two spelt crisp breads that were supposed to accompany lunch. At noon I scoffed the lunch – basil and pine nut hummus with roasted vegetable salad and the second crispbread. Delicious. Then, with a sinking heart, I realised it would be seven hours before I could have the tiny little bag of pasta spirals and arrabiata sauce. Desperately, I drank two cups of dandelion tea and tried to distract myself with a bath, using the brush, the scrub and the Dead Sea salt. At least my skin was beginning to look rather good.

The next day I discovered I shouldn’t have eaten the crispbreads as they belonged to today’s lunch. I had also defrosted the wrong dish for dinner. But the diet was working: I had lost a pound. I celebrated with a cup of dandelion tea.

Apart from one espresso a day (I just couldn’t face a week without caffeine), I lived entirely from the box for seven days. The downside was gnawing hunger most of the time. The upside was the luxury of having someone else plan and prepare all of my meals and, most importantly, a total weight loss of 2.5lbs. I have even developed a taste for dandelion tea.

  • The Beach Body in a Box costs £135, including delivery nationwide. Order on 0845 026199 or online at www.beachbodyinabox.com
  • The Pure Package (0845 6123888; www.purepackage.com) Ten-day plan from £369.50; without breakfast from £329.50; without dinner or lunch, from £309.50. Other plans available. Meals delivered daily. Good for dieters with wallets as healthy as their appetites.
  • Diet Chef (0845 094 9796; www.dietchef.co.uk) Monthly plan from £190; seven-day plan from £47.50. Select food from a Diet Chef menu or buy a ready-selected package. Good for anyone planning to lose a stone or more.
  • BodyChef (0800 783 7083; www.bodychef.com) Vast selection of plans. The low-GI plan, for example, costs from £93 for a week. Meals are delivered in three to four-day batches. Good for anyone who has already tried every diet in the book.

2013 Beach Body Diet Plan: Month 1

Getting a flatter belly, thinner thighs, and a tighter tush is a two-part process. Step one is mastering the moves in our Summer SHAPE Up workout plan, but if you don’t also revamp what you eat, those newly cut muscles will stay hidden under a layer of fat. Enter this personalized program, designed by Jackie Newgent, R.D., author of 1,000 Low-Calorie Recipes. Replete with tasty, satisfying foods, it’s tailored to your needs (gluten-free, for example, or vegetarian) and lifestyle (gourmet cook versus on-the-go eater)-both key to sticking with the regimen and seeing long-term results. Consume about 1,600 calories a day following one of these meal plans and you’ll be ready to debut a new bikini by Memorial Day! Keep going for three months (we’ll be providing more healthy meal options so be sure to check back!) and you could lose 10 or more pounds. What are you waiting for? Dig in!

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Aim for 370 to 400 calories

GOURMET

Sausage and Oat “Grits”

1 ½ cups cooked steel-cut oatmeal topped with 1 ounce crumbled soft goat cheese, 3 chopped sun-dried tomatoes, 1 ounce thinly sliced precooked chicken sausage, 1 tablespoon chopped fresh basil, and freshly ground black pepper to taste.

{400 CALORIES}

GLUTEN-FREE

Huevos Scramble

1 egg and 2 egg whites scrambled with ¼ cup shredded pepper Jack cheese, ¼ cup diced Hass avocado, and sea salt and black pepper to taste; 6 gluten-free blue corn tortilla chips topped with 3 tablespoons pico de gallo; 2-ounce pineapple wedge

{400 CALORIES}

VEGETARIAN

Skinny Scallion Bagel

1 toasted whole-wheat bagel thin topped with 3 tablespoons Neufchâtel cheese, 1 minced scallion, and ½ teaspoon toasted sesame seeds; 15.2-ounce bottle carrot juice with freshly grated ginger to taste

{370 CALORIES}

ON-THE-GO

Starbucks Spinach & Feta Breakfast Wrap

paired with a grande (16-ounce) skinny (nonfat) iced caffe latte sprinkled with cinnamon

{380 CALORIES}

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Aim for 430 to 470 calories

GOURMET

Thai Peanut Soba Noodles

2 ounces cooked and cooled soba noodles tossed with 3 tablespoons Thai peanut sauce, 10 precooked small cocktail shrimp, ½ cup thinly sliced red bell pepper, ½ cup sliced English cucumber, and cilantro to taste; squeeze a lime wedge over the top

{440 CALORIES}

GLUTEN-FREE

California Chicken Salad

4 ounces shredded roasted chicken breast mixed with 1 finely diced dried apricot, 1 tablespoon plain nonfat Greek yogurt, 2 teaspoons lowfat mayonnaise, 1 teaspoon cider vinegar, 1 tablespoon chopped walnuts, a pinch sea salt, and fresh tarragon to taste; 1 celery stalk and 10 rice crackers on the side to scoop up the salad

{430 CALORIES}

VEGETARIAN

Mediterranean Plate

1 large whole-grain pita alongside 1 cup cherry tomatoes, 6 Kalamata olives, 1 ounce cubed feta, and ¼ cup hummus

{430 CALORIES}

ON-THE-GO

Applebee’s Black Bean Soup

paired with a Caesar salad

{470 CALORIES}

Healthy Snack Ideas

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Aim for 130 to 160 calories

GOURMET

Artichoke Heart and Pistachio Salad

2 cups mesclun greens tossed with ½ cup artichoke hearts and 15 roasted pistachios; drizzle with 1 ½ tablespoons raspberry vinaigrette

{140 CALORIES}

GLUTEN-FREE

Edamame

¼ cup lightly salted, dry-roasted edamame

{130 CALORIES}

VEGETARIAN

Carrots and Hummus

3 tablespoons spicy yellow lentil hummus with 8 baby carrots

{160 CALORIES}

ON-THE-GO

Panda Express Veggie Spring Roll

{160 CALORIES}

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Aim for 420 to 460 calories

GOURMET

Cajun Salmon

5 ounces wild salmon rubbed with ¾ teaspoon Cajun seasoning and 7 asparagus stalks tossed in 1 teaspoon olive oil, roasted for 12 minutes at 400˚F; serve over ¾ cup short-grain brown rice topped with 1 tablespoon minced fresh chives and 1 tablespoon toasted sliced almonds; garnish fish with lemon zest to taste

{460 CALORIES}

GLUTEN-FREE

Middle Eastern Beef and Squash Kebabs

3 ounces cubed beef tenderloin and 1 yellow summer squash seasoned with a pinch cinnamon and skewered; serve alongside 1 cup cooked quinoa tossed with 2 teaspoons toasted pine nuts, 2 teaspoons chopped fresh mint, and 1 teaspoon olive oil; garnish with a lemon wedge

{450 CALORIES}

VEGETARIAN

Bell Pepper and Bella Pizzette

1 pocketless whole-grain pita topped with 1 teaspoon olive oil, ½ cup part-skim mozzarella, ½ cup sliced baby bella mushrooms, ½ cup sliced red and green bell peppers, 1 sliced red onion (separated into rings), 1 thinly sliced large garlic clove, and 2 teaspoons Pecorino Romano; bake at 450°F for 25 minutes or until crisp

{460 CALORIES}

ON-THE-GO

Olive Garden Lasagna Primavera With Grilled Chicken

{420 CALORIES}

Dessert

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Aim for 180 to 210 calories

GOURMET

Caramel Sundae

½ cup nondairy vanilla frozen dessert drizzled with 1 tablespoon warm salted caramel sauce

{180 CALORIES}

GLUTEN-FREE

Cheese and Cherries

1 cup fresh cherries with 1 ounce sliced aged sharp cheddar

{210 CALORIES}

VEGETARIAN

Berry Delight

1 ½ cups sliced strawberries tossed with 1 teaspoon white balsamic vinegar and 1 teaspoon agave nectar; 2 1-inch squares (about ⅓ ounce each) dark chocolate

{190 CALORIES}

ON-THE-GO

Jamba Juice Jazzy Java Chocolate Frozen Yogurt

{210 CALORIES}

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Even if you have little time to cook, a buzzing social life, or a weakness for ice cream, this weight loss meal plan can help you drop pounds fast. With 1,500 balanced calories per day, it’ll fill you up and fuel your active lifestyle. The best part? All you need to do is follow the plan. And you don’t have to count a single calorie to meet your weight loss goal, because we’ve done the calorie counting for you.

Tip: If you find yourself getting hungry, hit the produce aisle. Think outside the celery stick: fresh veggies come in all colors, flavors, and crunch levels. Better yet, they fill you up without packing on pounds.

(And for even more great healthy-eating ideas that will help you lose weight, check out The Women’s Health Diet.)

DAY 1

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Breakfast
3 Scrambled Eggs
1 large grapefruit

Snack
25 almonds Lunch
Turkey Wrap
1 apple Snack
1 piece of string cheese Dinner
Spicy Chicken and Pasta
Side salad and 2 Tbsp olive oil/vinegar dressing SEE ALL THE RECIPES IN YOUR MEAL PLAN

DAY 2

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Breakfast
2 Tbsp of peanut butter with 1 piece of toast
1 banana

Snack
2 small boxes of raisins Lunch
Leftover Spicy Chicken and Pasta Snack
0% fat Greek yogurt Dinner
Miso Salmon
2 cups of broccoli SEE ALL THE RECIPES IN YOUR MEAL PLAN

Learn how to liven up salmon filets with a nutty miso marinade:

DAY 3

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Breakfast
Lean Eggs and Ham
1 large grapefruit

Snack
25 almonds Lunch
Black Bean and Cheese Burrito
1 apple Snack
1 piece of string cheese Dinner
Veggie Burger and bun
Salad with 4 Tbsp olive oil/vinegar dressing
1 serving of sweet potato fries SEE ALL THE RECIPES IN YOUR MEAL PLAN

DAY 4

Mitch Mandel

Breakfast
Berry Wafflewich
0% fat Greek yogurt

Snack
15 snap peas
2 Tbsp of hummus Lunch
Gobbleguac Sandwich
1 apple Snack
1 banana
1 piece of string cheese Dinner
Steamed Snapper with Pesto
1 cup of brown rice
2 cups of broccoli SEE ALL THE RECIPES IN YOUR MEAL PLAN

DAY 5

Tim Turner

Breakfast
0% fat Greek yogurt
1 large grapefruit

Snack
1 Luna Bar Lunch
The I-Am-Not-Eating-Salad Salad
25 almonds Snack
30 baby carrots
4 Tbsp of hummus Dinner
Chicken Spinach Parm
1 cup of brown rice
2 cups of snow peas SEE ALL THE RECIPES IN YOUR MEAL PLAN

DAY 6

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Breakfast
Loaded Vegetable Omelet
1 banana

Snack
1 piece of string cheese Lunch
Turkey Wrap
1 apple Snack
10 cherry tomatoes
2 Tbsp of hummus Dinner
Quick Lemon Chicken with Rice
2 cups of broccoli Snack
1 Sugar-Free Fudgsicle SEE ALL THE RECIPES IN YOUR MEAL PLAN

DAY 7

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Breakfast
Loaded Vegetable Omelet
1 banana

Snack
15 baby carrots
2 Tbsp of hummus Lunch
Eat Out Snack
0% fat Greek yogurt Dinner
Penne with Chicken Marengo
2 cups of broccoli SEE ALL THE RECIPES IN YOUR MEAL PLAN

DAY 8

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Breakfast
3 Scrambled Eggs
1 large grapefruit

Snack
25 almonds Lunch
Leftover Penne with Chicken Marengo
2 cups of broccoli Snack
1 piece of string cheese
0% fat Greek yogurt Dinner
Thai Beef Lettuce Wraps
2 cups of snow peas Snack
1 Skinny Cow ice cream sandwich SEE ALL THE RECIPES IN YOUR MEAL PLAN

DAY 9

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Breakfast
Loaded Vegetable Omelet
1 banana

Snack
1 piece of string cheese
0% fat Greek yogurt Lunch
The I-Am-Not-Eating-Salad Salad
1 apple Snack
10 cherry tomatoes
1 Luna Bar Dinner
Tofu Stir-Fry
2 cups of broccoli
1 cup of brown rice SEE ALL THE RECIPES IN YOUR MEAL PLAN

DAY 10

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Breakfast
3 Scrambled Eggs
1 large grapefruit

Snack
0% fat Greek yogurt
25 almonds Lunch
Leftover Tofu Stir-Fry
1 cup of brown rice Snack

1 banana
1 piece of string cheese Dinner
Quick Lemon Chicken with Rice
2 cups of broccoli SEE ALL THE RECIPES IN YOUR MEAL PLAN

DAY 11

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Breakfast
Giant Omelet Scramble
1 banana

Snack
2 small boxes of raisins Lunch
Turkey Wrap
1 apple Snack
1 Lärabar Dinner
Grilled Cilantro-Lime Chicken
1 cup of brown rice
2 cups of broccoli SEE ALL THE RECIPES IN YOUR MEAL PLAN

DAY 12

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Breakfast
Loaded Vegetable Omelet
1 large grapefruit

Snack
0% fat Greek yogurt
1 banana Lunch
Turkey Wrap
1 apple Snack
15 baby carrots
2 Tbsp of hummus Dinner
Steamed Snapper with Pesto
2 cups of broccoli
1 cup of brown rice SEE ALL THE RECIPES IN YOUR MEAL PLAN

DAY 13

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Breakfast
Lean Eggs and Ham
1 medium grapefruit

Snack
1 piece of string cheese
25 almonds Lunch
Mediterranean Hummus Wrap
1 apple Snack
Smart Balance Light Butter Popcorn, mini bag Dinner
Penne with Chicken Marengo
2 cups of broccoli Snack
30 baby carrots SEE ALL THE RECIPES IN YOUR MEAL PLAN

DAY 14

Jonathan Kantor

Breakfast
Don’t-Get-Fat French Toast
1 large grapefruit

Snack
2 small boxes of raisins
1 piece of string cheese Lunch
The I-Am-Not-Eating-Salad Salad
1 apple Snack
15 baby carrots
2 Tbsp of hummus Dinner
Miso Salmon
Salad with 2 Tbsp olive oil/vinegar dressing SEE ALL THE RECIPES IN YOUR MEAL PLAN

DAY 15

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Breakfast
Loaded Vegetable Omelet
1 large grapefruit

Snack
Smart Balance Light Butter Popcorn, mini bag Lunch
Mediterranean Hummus Wrap
1 apple Snack
0% fat Greek yogurt Dinner
Whole Wheat Pasta with Vegetables
2 cups of broccoli Snack
1 Skinny Cow ice cream sandwich SEE ALL THE RECIPES IN YOUR MEAL PLAN

DAY 16

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Breakfast
Giant Omelet Scramble
1 large grapefruit

Snack
1 piece of string cheese Lunch
Leftover Whole Wheat Pasta with Vegetables
1 apple Snack
25 almonds Dinner
Tofu Stir-Fry
1 cup of brown rice SEE ALL THE RECIPES IN YOUR MEAL PLAN

Day 17

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Breakfast
Belly-Stuffing Peanut Butter Oatmeal
1 large grapefruit

Snack
1 piece of string cheese Lunch
Leftover Tofu Stir-Fry
1 cup of brown rice Snack
0% fat Greek yogurt Dinner
Chicken Spinach Parm
2 cups of broccoli
Salad with 2 Tbsp olive oil/vinegar dressing SEE ALL THE RECIPES IN YOUR MEAL PLAN

DAY 18

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Breakfast
Lean Eggs and Ham
1 large grapefruit

Snack
0% fat Greek yogurt
1 banana Lunch
Gobbleguac Sandwich Snack
1 piece of string cheese Dinner
Steamed Snapper with Pesto
1 cup of brown rice
2 cups of broccoli SEE ALL THE RECIPES IN YOUR MEAL PLAN

DAY 19

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Breakfast
Don’t-Get-Fat French Toast

Snack
1 banana
2 small boxes of raisins Lunch
The I-Am-Not-Eating-Salad Salad
1 apple Snack
15 baby carrots
2 Tbsp of hummus
1 piece of string cheese Dinner
Miso Salmon
Salad with 2 Tbsp olive oil/vinegar dressing SEE ALL THE RECIPES IN YOUR MEAL PLAN

DAY 20

iStockphoto/Thinkstock

Breakfast
2 Tbsp of peanut butter with 1 piece of whole-grain toast
1 large grapefruit

Snack
25 almonds Lunch
Gobbleguac Sandwich
1 apple Snack
1 piece of string cheese Dinner
Eat Out SEE ALL THE RECIPES IN YOUR MEAL PLAN

DAY 21

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Breakfast
Loaded Vegetable Omelet
1 banana

Snack
1 Luna Bar Lunch
Black Bean and Cheese Burrito
1 apple Snack
2 small boxes of raisins Dinner
Grilled Cilantro-Lime Chicken
Salad with 2 Tbsp olive oil/vinegar dressing Snack
1 sugar-free Fudgsicle SEE ALL THE RECIPES IN YOUR MEAL PLAN

DAY 22

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Breakfast
Loaded Vegetable Omelet
1 banana

Snack
1 Luna Bar Lunch
Black Bean and Cheese Burrito
1 apple Snack
2 small boxes of raisins Dinner
Whole Wheat Pasta with Vegetables
Salad with 2 Tbsp olive oil/vinegar dressing Snack
1 Skinny Cow ice cream sandwich SEE ALL THE RECIPES IN YOUR MEAL PLAN

DAY 24

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Breakfast
Berry Wafflewich
1 large grapefruit

Snack
0% fat Greek yogurt
30 baby carrots Lunch
Gobbleguac Sandwich
1 apple Snack
1 piece of string cheese Dinner
Tofu Stir-fry
2 cups of broccoli
1/2 cup of brown rice Snack
1 Skinny Cow ice cream sandwich SEE ALL THE RECIPES IN YOUR MEAL PLAN

DAY 25

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Breakfast
Belly-Stuffing Peanut Butter Oatmeal
1 large grapefruit

Snack
0% fat Greek yogurt Lunch
Leftover Tofu Stir-fry
2 cups of broccoli Snack
25 almonds
30 baby carrots Dinner
Chicken Spinach Parm
1/2 cup of brown rice Snack
1 Skinny Cow ice cream sandwich SEE ALL THE RECIPES IN YOUR MEAL PLAN

DAY 26

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Breakfast
Giant Omelet Scramble
0% fat Greek yogurt

Snack
1 Luna Bar Lunch
Black Bean and Cheese Burrito
1 apple Dinner
Veggie Burger and bun
Salad with 2 Tbsp olive oil/vinegar dressing
1 serving of sweet potato fries Snack
1 piece of string cheese SEE ALL THE RECIPES IN YOUR MEAL PLAN

DAY 27

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Breakfast
2 Tbsp of peanut butter with 1 piece of whole-grain toast
1 large grapefruit

Snack
10 cherry tomatoes
2 Tbsp of hummus Lunch
Mediterranean Hummus Wrap Snack
0% fat Greek yogurt
25 almonds Dinner
Eat Out SEE ALL THE RECIPES IN YOUR MEAL PLAN

DAY 28

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Breakfast
Don’t-Get-Fat French Toast
1 large grapefruit

Snack
1 piece of string cheese Lunch
Eat Out Snack
Smart Balance Light Butter Popcorn, mini bag Dinner
Steamed Snapper with Pesto
2 cups of broccoli
Salad with 2 Tbsp olive oil/vinegar dressing Snack
1 sugar-free Fudgsicle SEE ALL THE RECIPES IN YOUR MEAL PLAN

DAY 30

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Breakfast
Giant Omelet Scramble
0% fat Greek yogurt

Snack
25 almonds Lunchv The I-Am-Not-Eating-Salad Salad
1 apple Dinner
Penne with Chicken Marengo
2 cups of broccoli Snack
2 pieces of string cheese SEE ALL THE RECIPES IN YOUR MEAL PLAN

The beach body diet

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