Happy End of January! I don’t know about you all, but January tends to be a difficult month for me. The holiday festivities are over after what seems to be two solid months of excitement, the weather is colder, the ice is upon us, and the sun doesn’t shine very often. Aside from the shock of putting away the Christmas tree and asking yourself “what did we have in that big empty space before?”, January is a time when many people are ready to start something new. It’s a new year and the perfect time to kick off a healthy lifestyle to purge all of the cookies, fudge, and butter we all just consumed. Don’t even play like you didn’t. But starting “new” can be scary. Intimidating. It can seem unreachable and difficult. The good news is that it doesn’t have to be hard and I’m here to help!
You all know I’m no stranger to the 21-Day Fix (you can keep up with the whole journey here). I’m not a coach, but I’ve done several rounds and have loved it because it’s PCOS-friendly, easy to follow, and provides a gateway to a real lifestyle change. This time last year, I started my first round, and I admit I was a little scared. All the colors to remember, the portion sizes, the workouts… I was nervous that I would fail, but also knew that I didn’t have time to fail. My only option was to thrive. And thrive I did! I want you to thrive, too. So today, I am sharing with you my entire meal plan for the last 21 days, including the honest truth of when I didn’t work out, and what happened over the weekends.
10 things to note:
- On weekends, things are a little fluffy, but I try to stay focused on the end goal while enjoying myself. If there is a gathering with girlfriends, I save all my yellows (carbs) for that one gathering, just in case. It just makes sense for me. Saturday is the one day I do a morning workout and it’s usually a couple of hours after waking, so I skip a snack and just have a refreshing early lunch instead.
- Sundays are my prep days, so dinner for that night is usually extremely easy and basic so I am not spending forever in the kitchen and can spend more time with my family.
- There is a lot of repetition Monday-Friday when it comes to breakfast, lunches, and snacks. Many times, I rely heavily on leftovers for lunches, but during this round, I just went ahead and prepped my lunches in advance to make it easier for me. I also wanted to keep this as simple as possible.
- My blue containers (healthy fats) are sacred to me… I tend to use them on avocado or goat cheese the most, and I portion out that blessed container to stretch it if I need to. So it may look like I had two blues on a day, but I actually split it between two eating times.
- On days that I didn’t get both of my yellows in, I treated myself to a piece of frozen dark chocolate post-workout.
- Frozen grapes are the BEST post-workout treat because they are extremely hydrating and of course, healthy. I find the frozen grapes help lower my body temperature and help me get in that last fruit I need.
- I take my stairs at work every day, at least twice, which means I am walking up 220 steps, and down 220 steps. I work on the 9th floor. This is no easy feat, but I conquer, and it gets me a little extra leg workout in the day.
- Tuesday I don’t work out, and I have ZERO shame in that. As it stands, I wake up at 5 AM every morning and have my Bible study time until 5:30. Early morning workouts don’t work for me, and again, I have no shame in admitting that. My weekday workouts are at night, normally around 8 PM. Tuesday nights are women’s Bible study, and I’m there from about 7 PM until as late as 10:30 PM. I am not going to work out when I make it home around 11, and then try to sleep until 5 AM with all of those endorphins pumping through my body. There are plenty of other days to exercise, so I won’t apologize for missing 1 day every week. But I do work extra hard on those stairs, and try to take them a third time on Tuesdays to get a leg workout in. I also make up for it by surrounding Tuesdays with hard hitting cardio… PLYO on Monday, Cardio Extreme on Wednesday.
- I am not drinking Shakeology right now. It is by far the highest quality shake I’ve ever drank and it’s so obvious after trying so many that ended in disappointment. My friend and I are convinced they lace Shakeology in crack! The closest replica I have is the Vega One shake (aff. link). It’s plant-based, very similar in nutrition profile, and doesn’t taste bad. It’s also a lot cheaper per serving, especially when you do a subscribe and save option on Amazon. The downside is the large tub only has 19 servings, but if you do the math, it is cheaper per serving than Shakeology by a landslide. It doesn’t blend as well as Shakeology did in water and ice, but it works great in a shaker cup, so it’s what I am using. Shakeology is definitely superior, but this is a close second. I do prefer that Vega One has Folate instead of synthetic Folic Acid, but I’ll get on that soap box another day.
- I use a Google doc to keep up with my meal planning so that I can access it anywhere, anytime, whether on my computer or on my phone. I highly recommend this method if you’re even the slightest bit tech-savvy.
Okay, so now that I got all of those disclaimers out of the way (HA!), here is my completely simple 21-day fix meal plan that I followed from January 9-29. Oh, and by the way, I lost 7.5 inches off my body following this plan during that time. Winner winner chicken dinner!
A Simple 21-Day Fix Meal Plan for the Full 21 Days
Below are three images of my 21-Day Fix Meal Plan Google doc. If you can’t see them clearly, click on them and they will open in a new window for you. Below the chart, you’ll find links to some of the dinners, so if you’re looking for new recipes, I’ve got you hooked up! And finally, under all of those links you’ll find my Pinterest board where I save all kinds of recipes that are PCOS-friendly, hypothyroid-friendly, and 21-Day Fix friendly. I hope this is helpful to you!
Links to Dinners
Lemon Rosemary Salmon (this is the basic method I use every time, but I don’t always use rosemary. This is just a fool-proof way to make salmon!)
My Pinterest Board
That’s all I have for today! If you come across some 21-Day Fix friendly recipes, I’d love to try them out. I’m now on Round 2, so look for my next meal plan in 3 weeks. Until next time…