21 Day Fix Recipes

Healthy Chicken Parmesan

15-20 minutes
Ingredients:

4 (6oz) raw chicken breast, boneless, skinless

1 cup all-natural tomato sauce, no sugar added
1 tsp dried oregano leaves
1 tsp garlic powder
Nonstick cooking spray
1 cup shredded part-skim mozzarella cheese
2 Tbsp grated Parmesan cheese

Directions:

Preheat oven to 400 degrees F.

Combine tomato sauce, oregano, and garlic powder in a small bowl; mix well. Set
aside.
Place the chicken in baking pan lightly coated with spray; top with tomato sauce
mixture, mozzarella, and Parmesan cheese.
Bake for approximately 15-20 minutes, or until the chicken is no longer pink in the
middle and the cheese is bubbly.
Serve immediately.

Healthy Potato Soup

8-10 hours in crockpot
Ingredients:

6-8 medium sized potatoes, cubbed

3 large carrots, chopped

3 stalks celery, chopped
1 onion, diced
5 cups low sodium chicken broth
3 chicken bouillon cubes
1 cup unsweetened almond milk
cheddar cheese (optional garnish)
chopped green onions (optional garnish)

Directions:

Combine all vegetables, bouillon, and chicken broth in a large crock pot. Cook on
low for 8-10 hours or on high for 3-4 hours. Add unsweetened almond milk and stir
until heated through. Garnish and serve with a portion of cheddar cheese and
green onions.

21 Day Fix Meatloaf

15-20 minutes
Ingredients
2 lbs lean grass fed beef or lean ground turkey
1 cup cheese cubed* (I used sharp cheddar)
2 eggs- beaten
1 small onion diced
1/2 cup finely diced mushrooms
1/4 cup tomato paste
2 teaspoons Worcestershire sauce
1 tablespoon ground mustard
coconut oil
Ketchup (preferably Heinz and organic)

Instructions

Preheat the oven to 350 degrees and grease a muffin tin well. (I used coconut oil)
Take a teaspoon of coconut oil and heat in a large skillet. Add diced onions and
mushrooms (and any other veggie you would like to add - like peppers) saute for a
few minutes and remove from heat. Allow to cool.
In a small bowl, combine the tomato paste, mustard, Worcestershire sauce. Mix
well.
In a large bowl mix together the beef, eggs, cheese cubes and sauteed veggies.
(Just suck it up and use your hands. Gross but it works so much better.) Once well
mixed add the tomato paste mixture and keep mixing until well combined.
Spoon into muffin tins.
Squirt a teeny tiny squiggle of ketchup on top (or completely skip this step, but
seriously the cooked ketchup on top is worth a little cheat.)
Cook for 15-20 minutes or until cooked through.
And dinner is on the table.

21 Day Fix Container Conversion

1 Red
1 Blue
1/2 Green
1 teaspoon (oil)

Stuffed Peppers
20-25 minutes
Yield: 4 peppers
Fix Portions (per pepper): 2 green, 1 red, yellow, blue

Ingredients
4 bell peppers (color of your choice)

 pound 93% lean ground turkey

1 can fire-roasted tomatoes
2 garlic cloves, grated
1 green container (about 1 cup) onions, chopped
2 yellow containers (about 1 cup) cooked brown rice
2 blue containers shredded cheddar cheese (I like Kraft triple cheddar)
1 tbsp each ground cumin, paprika, black pepper, garlic powder, onion powder,
italian seasoning
1 tbsp tabasco (more or less to taste)
tsp salt (optional)

Directions
Cook rice according to package instructions
In a skillet with a little EVOO, saute onion and garlic until tender. Remove from pan
and set aside.
In same skillet, brown ground turkey
Meanwhile, chop the tops off bell peppers. Heat a large pot of water to boiling.
Boil peppers for 3 minutes and remove. Drain on paper towels
Open can of tomatoes and separate the tomatoes from the juice/sauce its in- but
save the juice and spread it in the bottom of a small pyrex baking dish.
In a large mixing bowl, combine ground turkey, sauteed onions/garlic, 1 blue
container cheese, 2 yellow containers rice, diced tomatoes, tabasco, and seasoning.
Mix well.
Fill each pepper with mixture. Top with remaining 1 blue container cheese and
sprinkle paprika on top
Bake at 325 for 20-25 minutes

Egg White "Muffin"

20-25 minutes
Yield: Makes 12 full size muffins

Ingredients:

1 large carton 100% pure liquid egg whites

Veggies of your choice (onions, bell peppers, broccoli, spinach, mushrooms, etc.)
Pepper
Garlic and/or Onion Powder

Directions:
Grease a muffin tin with olive oil spray

Fill each muffin compartment with chopped vegetables

Sprinkle with pepper, onion powder, and garlic powder
Fill each compartment to the top with egg whites
Bake at 350 for 20-25 minutes

Bonus Tips
These can be eaten by themselves or you can put them on a whole wheat English
muffin or whole wheat mini-bagel and create a breakfast sandwich
If you want to jazz it up more, top with some Tabasco or melt cheese over top
Store 2 muffins in each Ziploc bag. Stays fresh for 7 days in the fridge.

Fix Portions to Check-Off

2 egg white muffins = 1 red, 1 green
2 egg white muffins + ww mini-bagel = 1 red, 1 green, 1 yellow
2 egg white muffins + ww english muffin = 1 red, 1 green, 2 yellows
2 egg white muffins + cheese = 1 red, 1 green, 1 blue

Thank you Honeybee Homemaker for the recipe!

Taco Salad
5 minutes

Spinach salad mix (2 green), seasoned ground turkey meat (1 red), Greek yogurt (I
just leave out some of the turkey to make it equal 1 red altogether), salsa, and if
you want you can add cheese (1 blue) and a dressing (1 orange).

In total, 2 Green, 1 Red (if you want, 1 Blue and 1 Orange)

Buffalo Chicken Dip

5 minutes
21 Day Fix Buffalo Chicken Dip - only 1 Red! Mix Greek yogurt, shredded chicken
and hot sauce. Add a little cheese if you have some "blue" leftover! Serve with
celery and carrots ("green").

"Chipotle" Burrito Bowl

15 minutes
21 DAY FIX - "Chipotle" - 1 red (shredded chicken), 1 green (tomatoes and romaine
lettuce), 1 yellow (brown rice), cilantro hot sauce

BLT Salad
5 minutes
21 DAY FIX - BLT salad - 2 green (lettuce, tomato, corn, carrots, red pepper), 1 red (1
hard boiled egg, 2 slices turkey bacon), 1 blue (feta cheese), 1 orange (21 day fix
Dijon vinaigrette
English Muffin Mini Pizzas

Makes 1 serving, may be multiplied

21 Day Fix Portion: 2 Yellows, 1 Purple, 1 Blue21 Day FIX Lunch Ideas

Ingredients

2 whole wheat English muffins (if you can look for the 100 calories or less ones)
1 purple of sauce (You can use homemade or store bought. If you are using store
bought, try to use organic with no added sugar)

1 blue container of mozzarella cheese

Seasoning of your choice (oregano, salt, pepper, etc.)
Directions
1. Split English muffins and place in the oven at 350 degrees until toasted. (Or, you
can toast them in a regular toaster or toaster oven.)
2. Divide sauce evenly among the four halves.
3. Divide cheese evenly among the four halves.
4. Top with seasoning of your choice.
5. Return to oven and bake until cheese is melted.

Add other toppings for family members or self, if you have extra containers. Other
topping ideas include: mushrooms, onions, peppers, ground turkey, ground turkey
sausage, turkey bacon, chicken, etc.)

Buffalo Chicken Wraps

Makes 1 serving

21 Day Fix Portion: 1 Yellow, 1 Red, 1 Blue21 Day Fix Lunch recipe ideas

Ingredients

1 yellow worth of wraps (I prefer one large wrap instead of two smaller ones, but
you can do either one!)
1 cooked chicken breast
Franks Red Hot Cayenne Pepper Sauce (Be sure youre getting that and not the kind
that says Wings because that ones not a free food. Or you could get any sauce
you want if its approved in the book)
1 blue container cheese
Directions

Shred or cut it up chicken breast.

Mix the chicken pieces and the sauce.

Fill your wrap with the mixture.
Add cheese.
Warm the wrap on the grill, griddle, skillet, Panini maker or other warming device
until cheese is melted and shell is toasted.
Pecan Crusted Chicken Strips

Makes 2 servings (3 chicken strips each)

21 Day Fix Portion: (per 3 chicken strips) 1 Yellow, 1 Blue, 1 Red21 Day Fix Approved
Lunch Ideas

Ingredients

1 chicken breast
2 slices whole wheat bread
2 blue containers of pecans
cup Dijon mustard
1 tsp. honey
Directions

In a food processor, finely chop bread and pecans (until you get the consistency of
breadcrumbs)
Slice chicken breast into 6 strips
Combine Dijon mustard and honey in a shallow dish
Coat each chicken strip in honey-mustard mixture, then roll in pecan-breadcrumb
mixture
Take a cooling rack (like that you would use to cool cookies) and place that inside a
cookie sheet. Place chicken strips on rack and bake at 400 degrees for 20-30
minutes
Serve alongside vegetables or add to your favorite salad
Chicken Salad

Serving size: 1 Red Container

21 Day Fix Portion: 1 Red, 1/2 Green, 1 Yellow21 Day FIX approved lunch idea

Ingredients

2 1/2 cups of diced cooked chicken

3 large celery stalks, diced
1/2 tsp sea salt
1/4 tsp black pepper
1/2 tsp garlic powder
1/4 c + 1 T plain Green yogurt
Pita pocket
1/2 cup raw kale
1 tsp. Dijon mustard
Directions

Mix all ingredients until well combined.

Put serving into a pita pocket, along with kale and mustard.
Consider serving with a side of veggies.

Veggie Burgers

Makes 10 burgers

21 Day Fix Portion: 1/2 Green, 1 Yellow (or 1 Red for vegans), 1/2 Orange, 1/3 Blue,
1/2 tsp21 day FIX lunch recipe ideas

You can round out the other 1/2 Green and 2/3 Blue with lettuce, tomato and
avocado

Ingredients

1/2 lb dried lentils

3 cups water
1 large red onion, diced
2 tbsp olive oil
2 portabella mushroom caps, gills and stems removed, chopped
2 cloves minced garlic
1 1/2 tsp salt and black pepper
2 tbsp tomato paste
1/2 tsp thyme
1/2 cup red wine
2 tsp balsamic vinegar
2 tbsp vegan Worcestershire sauce
1 tsp liquid smoke
1 cup chopped walnuts
3/4 cup ground flaxseed
3/4 cup vital wheat gluten (can also use whole wheat flour)
Directions

Rinse the lentils and cook in the water until they are tender and water is absorbed,
about 30-35 minutes.
Fry the onion in the oil until soft. Add the mushrooms and garlic; fry until fragrant.
Stir in the tomato paste, salt, thyme and black pepper. Let fry for a few minutes. Stir
in walnuts and let toast. Slowly add wine, vinegar, Worcestershire sauce and liquid
smoke. Stir in the lentils.
Remove from heat and stir in flax seed and vital wheat gluten. Keep stirring to
strengthen the gluten and get the burgers chewy. Form into 10 patties and
refrigerate for an hour. You can freeze them now to cook later, or preheat the oven
to 350 degrees.
Sprinkle baking sheet with cornmeal and arrange patties on the pan. Bake for 20
minutes, then fry in a pan on medium heat with a little oil for 2 minutes per side. If

you just want to fry them without baking, lower the heat and fry for 3-4 minutes per
side.
Chicken Baked Sweet Potatoes

Makes 6 servings

21 Day Fix Portion: 1/2 Yellow, 1/2 Red, 1/2 Blue21 day Fix approved lunch ideas

Ingredients

3 medium sweet potatoes

3/4 pound (about 2 small) boneless skinless chicken breast
1/4 cups olive oil
2 tablespoon fresh lime juice
2 cloves garlic, minced or grated
3 whole chipotle peppers, minced
1 teaspoon dried oregano
1 teaspoon cumin
2 teaspoons chili powder
salt and pepper
2 (half a 10oz bag) cups spinach
5 ounces sharp white cheddar cheese, grated
chopped cilantro, for garnish
Greek yogurt, for serving
Directions

Preheat oven to 350 degrees.

Wash your sweet potatoes and prick all over with a fork. Place in the oven and bake
for 50-60 minutes or until fork tender.
Place your chicken in a baking dish and rub with a tablespoon of olive oil, salt and
pepper. Place in the oven with the potatoes and bake for 25 minutes. Allow to cool.

Shred the chicken with a fork or your hands.

When the sweet potatoes are done, cut them in half and allow to cool for 5-10
minutes.
In a medium size bowl, combine the olive oil, lime juice, garlic, chipotle peppers,
oregano, cumin, chili powder, salt and pepper. Set aside.
Heat a small skillet over medium heat and wilt the spinach (this can also be done in
the microwave). Toss the spinach and shredded chicken together, set aside and
keep warm.
Turn the oven up to 400 degrees. Scrape the sweet potato out of the peel, leaving a
medium size layer of flesh inside with the peel so that it can stand up on its own
(reserve the remaining flesh for another use later) and place in a baking dish. Brush
the skins with a little of the chipotle sauce and bake for 5-10 minutes, until nice and
crisp.
While the skins bake, mix the spinach, chicken and chipotle sauce together. Remove
skins from the oven and stuff with the chicken mixture. Top with shredded cheese.
Bake for 10 minutes or until the cheese has melted and the skins are hot and crisp.
Serve with fresh chopped cilantro and Greek yogurt, if desired.
Entire BBQ Lunch Menu

Coleslaw

Serving size: 1 cup

21 Day Fix Portion: 1 Green, 1 Orange21 Day Fix Approved lunch ideas

Ingredients

1 bag of coleslaw salad mix

1/2 cup of Apple Cider Vinegar
1/4 cup of Pure Maple Syrup
1/4 cup of canola oil
2 TBS Dijon Mustard
Pepper to taste

Directions

Whisk together the ACV, Maple Syrup, canola oil, Dijon mustard and pepper.
Add the coleslaw salad mix to the wet mixture and toss together
Let it set up in the fridge before serving.
21 Day Fix Pulled Pork

Servings size: 1 cup

21 Day Fix Portion: 1 Red21 day Fix recipe lunch ideas

Ingredients

1 Pound of Boston Butt (or Pork shoulder)

1 onion chopped
1/2 cup of organic low sodium chicken broth
Seasonings such as pepper, ground mustard, paprika, garlic powder, onion powder
Directions

In a large crock pot, place chopped onions and chicken broth in the bottom of the
pot.
Mix seasonings together in a small bowl. Rub them on the pork.
Place the pork, fat side down, into the crock pot on top of the onions.
Cook on the low setting for 8-10 hours.
Take the pork out of the crock pot and place on a plate. Pull the pork apart using a
fork. It should shred nicely. You can keep it warm in the oven if you are not ready to
serve it immediately. Just cover it with aluminum foil and place in an oven set to 250
degrees F.
BBQ Sauce

Serving size: 2 Tbsp.

21 Day Fix Portion: 1/4 Green, 1 Orange21 day Fix recipes lunch

Ingredients

1 6 oz can of tomato paste

1/4 cup balsamic vinegar
1/4 cup apple cider vinegar
2 Tbsp. pure maple syrup
Directions

Whisk all ingredients together in a small sauce pan over low heat
Heat to a boil, then reduce to a simmer. Let simmer for 5-10 minutes until thick
Let cool before serving
Sweet Potato Patty Buns

Serving Size: 4 rounds

21 Day Fix Portion: 1 Yellow21 Day Fix recipes lunch

Ingredients

1 sweet potato the fatter, the better!

Cooking spray
Mrs. Dash Onion & Herb seasoning
Cinnamon
Directions

Cut the sweet potato into 1/4 inch thick round slices
Place on a parchment paper-lined baking pan

Spray the top layer with cooking spray then sprinkle Mrs. Dash & Cinnamon on top
Bake at 425 degrees F for 15 minutes
Turn over, and spray the other side with cooking spray. Season.
Bake for another 15 minutes
Use as a substitute for buns.

CLEAN EATING CRANBERRY PECAN QUINOA

(Makes 5 cups)

INGREDIENTS:

4 cups cooked quinoa, cooked with unsweetened almond milk, cooled*

1 cup juice sweetened, dried cranberries
1 cup pecan pieces
1/2 tsp. cinnamon
2 tbsp. honey
4 tbsp. fresh lemon juice
Mix all ingredients together in a medium mixing bowl and serve.
Note: When cooking the quinoa, simply substitute the water for almond milk in
equal amounts according to package directions. If you find that the quinoa is not
completely cooked when the milk has cooked out, simply add in 1/2 cup at a time
until the quinoa is fully cooked. Keep the heat on low to medium to avoid burning.
APPLE PECAN PORC AU COQ
Yield: Serves 6 - 8

NF based on 1 of 8 servings

Apple Pecan Porc au Coq

INGREDIENTS

For the brine (optional)

2 tablespoons Himalayan salt
4 cups (scant 1 L) water
-----1 pork loin, about 1 pounds (800 g)
3/4 pound (340 g) skinless, boneless chicken breast
3 tablespoons ghee, (store-bought or homemade), divided
1/2 teaspoon Himalayan salt
1/2 teaspoon freshly ground black pepper
1 tablespoon finely chopped fresh rosemary leaves
1 tablespoon finely chopped fresh sage leaves
1 tablespoon finely chopped fresh thyme leaves
1/2 cup raw pecans, finely chopped
1 red apple, sliced paper-thin
INSTRUCTIONS

The previous night, make the brine, if using*: Dissolve the salt in the water and
place the pork loin and chicken breast in the solution.
Preheat the oven to 350F (177C). Remove the meat from the brine and pat it real
dry.
Slice the pork loin into a flat rectangle. To do that, lay it on your cutting board with
the short end facing you. Hold your knife parallel to the work surface and begin
cutting along the long side, about inch (1.25 cm) above the underside of the
roast. Continue slicing inward, pulling the meat back with your free hand, unrolling
the loin as you go.
Now cover the butterflied pork loin with plastic wrap and, with the help of a meat
mallet or small saucepan, pound the loin all over to flatten it into an evenly -inch
(1.25-cm)-thick rectangle.
Spread 2 tablespoons of the ghee over the entire surface of the pork loin. Sprinkle
with the salt, pepper, fresh herbs and chopped pecans, then top with apple slices. I
strongly recommend that you use a mandoline to get those slices really really thin
as they need to be highly pliable. If you didnt have a mandoline, you could also use
a sharp chef's knife, but make sure you slice that apple as thinly as you possibly
can.

Place the chicken breast right in the center of the pork loin and fold both ends of the
roast up and over it as tight as you can.
Flip the roast over and tie it securely with butcher's twine in 1-inch (4-cm)
intervals, then run another piece of twine across the entire length of the roast.
Transfer the roast to a baking dish, dab the remaining tablespoon of ghee over the
top and sprinkle with the herbs and nuts that fell out at the time of rolling. Cover
with aluminum foil and bake in the oven for 45 minutes. Remove the foil and
continue cooking for another 30 minutes, basting from time to time with a basting
brush
Remove the roast from the oven, tent loosely with aluminium foil, and let it rest for
15 minutes, then slice and serve .
This dish will keep for up to 3 to 4 days in the refrigerator. To reheat, simply slice it
up and panfry it in a skillet over medium heat.
Chicken buritto bowl
1 pound boneless, skinless chicken breasts about 2 large breasts
2 tablespoons of olive oil
3 teaspoons of onion powder
2 teaspoons of garlic powder
3 teaspoons of chili powder
2 teaspoons of cumin
1 teaspoon of kosher salt and freshly ground pepper to taste
3 cups of low-sodium chicken broth
1 15 oz can of diced tomatoes, drained
1 14 oz can of black beans, drained and rinsed
2 3/4 cups of instant whole grain brown rice
cup shredded colby jack cheese (optional)

Directions
Place chicken breasts in slow cooker.
Pour chicken broth over chicken breasts and stir in canned tomatoes, olive oil, onion
powder, garlic powder, chili powder, cumin, salt and pepper.
Cook on low for about 4 hours.
Remove chicken breasts from slow cooker.

Turn slow cooker to high and stir in instant rice and black beans.
Let cook 30-45 minutes on high, or until rice is tender.
Add chicken back in, cook for 20 minutes on high, or until chicken is warm.
Serve with fresh diced tomatoes, sour cream, green onions, avocados or guacamole,
top with cheese.
Zucchini red pweppr frittata
Ingredients:
2 tsp. olive oil
3 medium zucchini, thinly sliced
1 medium red bell pepper, chopped
1/2 medium onion, chopped
1 cooked medium sweet potato, cut into 1-inch cubes
1/4 cup chopped fresh basil
1/4 tsp. sea salt
6 large eggs, lightly beaten
1/2 cup crumbled goat cheese (1 1/2 oz.)

Preparation:
Heat oil in a 10-inch nonstick skillet over medium heat.
Add zucchini, bell pepper, and onion; cook, stirring frequently, for 2 minutes, or until
zucchini is tender.
Add sweet potato, basil, and salt. Increase heat to medium-high; cook, stirring
frequently, for about 30 to 60 seconds, or until the moisture has evaporated.
Reduce heat to medium-low.
Add eggs to vegetable mixture. Mix until combined; cook, without stirring, for about
2 to 3 minutes, or until the bottom is light golden.
As it cooks, lift the edges and tilt skillet so uncooked eggs flow to the edges.
Reduce heat to low; continue cooking, covered, for 15 to 18 minutes, or until knife
inserted in center comes out clean.
Garnish with reserved basil; serve immediately

Two Ingredient Dole Whip (Pineapple Soft Serve)

Author: www.FitFunTina.com
Recipe type: Dessert
Prep time: 5 mins Cook time: 5 mins Total time: 10 mins
Serves: 1

Ingredients
1 cup frozen pineapple
cup unsweetened coconut milk (you could also use almond milk)
Instructions
Place in food processor. Blend until pineapple is smooth. You may need to add a
touch of coconut milk for consistency.
Devour immediately. Or place in freezer until you are ready to do so.

WEBSITES
http://www.adventuresofashrinkingprincess.com/cuisine/21-day-fix-food/
http://healthyfeelshappy.com/2014/08/15/baked-boneless-buffalo-wings/
http://seaystanford.com/category/refine-your-health-blog/recipes/
http://fitfuntina.com/recipe-index/
http://www.simplecleanfitness.com/recipes.html
http://mycrazygoodlife.com/21-day-fix-treat-swap-ideas/
http://mycrazygoodlife.com/category/21-day-fix-recipes/
http://mycrazygoodlife.com/printable-21-day-fix-workout-calendar/
http://thefoodieandthefix.com/21-day-fix/
http://thefoodieandthefix.com/21-day-fix/
http://www.simplecleanfitness.com/breakfast.html
http://www.simplecleanfitness.com/recipes.html
http://thefoodieandthefix.com/21-day-fix/
http://damndelicious.net/2014/10/15/asian-quinoa-meatballs/?m
http://fitpossiblecoach.com/2015/09/skinny-potato-skins/

http://confessionsofafitfoodie.com/2015/04/21-day-fix-taco-dip-with-scoops/
http://www.skinnytaste.com/2007/07/skinny-breakfast-recipes.html

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interesting to you.
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