21-Day Fix Lunch Menu Plan


A woman standing in front of a bowl of fruit

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 following the clean eating guidelines set in place by the 21 Day Fix.

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.

Sunday

A plate of food with broccoli
  • 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

A pizza sitting on top of a wooden table
  • 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)

This is the ultimate 21-Day fix meal plan.

Subscribe to our monthly Newsletter
Subscribe to our monthly Newsletter