The Fit Skool

by Kelly

Sample 21 Day Fix Meal Plan & WIAW


I have received tons of questions about the 21 Day Fix and the meal plan so I thought it would be great to share my meals with you. I started another coaching a new challenge group on Monday and this group has so much motivation and it is so empowering! I think that’s one of the perks to being a part of a challenge group. You are there to support each other, you keep each other motivated and focused.

The reason I do this program is to keep my eating on track. Although most people are trying to lose weight and tone up I’m looking to maintain my weight but would like to increase my energy and more toning is always a plus.

I find that even though I eat healthy, there are some days where I consume too much nut butters & carbs… so this program really teaches me the right portions.

I think Marc could tell you how many scoops of peanut butter I would really like to have on any given day ;)


I’m linking up with Jenn and the What I ate Wednesday crew to share my food journal with you!

I fall into the 1800-2099 calorie guide for my weight plus my activity level. As far as containers go, this calorie guide gets 5 green containers (Veggies), 5 Red Containers (protein), 5 tsp (oils & nut butters), 3 purple (fruits), 3 Yellow (Carbs), 1 Orange (nuts & seeds & dressings) 1 blue (healthy fats)

BREAKFAST: 1Egg + 1 cup Egg whites Scrambled with Spinach, 1 tsp oil and 1 piece of Whole Grain Toast (1 Red, 1 Green, 1 Yellow, 1 Teaspoon)


POST WORKOUT SNACK: Oatmeal, Banana, 1 tsp peanut butter, protein powder and baby carrots on the side (1 red, 1 yellow, 1 tsp, 1 purple, 1 green)



LUNCH:Salad with Cucumbers, Peppers, Red Cabbage, Avocado, Balsamic dressing & grilled chicken  (1 red, 2 green, 1 blue, 1 orange)


MID-AFTERNOON SNACK: Shakeology + an apple (1 Red, 1 Purple)

IMG_5934 IMG_5778

DINNER: Turkey Meatballs with Zucchini Noodles & Tomato Sauce plus a Baked Sweet Potato with butter (2 Green, 1 Red, 1 tsp, 1 Yellow)



NIGHT TIME SNACK: While watching Mistresses on demand I snacked on Blueberries & Grapes (1 Purple) 


and then had a teaspoon of Peanut Butter because I was still hungry (1 tsp)


To be honest, its super helpful to follow this plan and when I do I feel energized, satisfied and less bloated because I’m eating real clean simple foods. It’s the type of eating I hope to do for the rest of my life!

Have you ever tried the 21 day fix or another BeachBody program?

What’s the hardest part of eating healthy for you?

Author: Kelly @ The Fit Skool

I’m Kelly, a NASM personal trainer and group instructor, a former athlete, a wife and soon to be mommy. Health and Fitness is my passion and I am excited to share this journey with you!


  1. Kelly
    I’m trying some of your recepies. I’m enjoying the health kick to get myself energized
    Thank You

    • Cesar I am so happy you have liked my recipes!! :)

      Those oatmeal pancakes are one of my favorites.

  2. I’ve toyed with the idea of doing a 21 day fix… I did the P90x way back when it was an hour long for each workout. The eating plan definitely helped us to clean up our diet and cut back on certain foods.

    • The beachbody programs are great, I’m definitely a fan. I’ve been doing them for over 5 years. I’ve tried P90x, T-25, Insanity, Insanity Max30, and the 21 day fix programs. They are all unique in their own way. I especially love the food program with the 21 day fix for the fact that you learn proper portions. I find myself more satisfied throughout the day :)

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