Meal prepping is key for me to stay on track during the week with my crazy, busy schedule. I always stock up on Sunday with goodies from Trader Joe’s.


I’m following the 21 Day Fix Eating Plan at the 1500–1799 calorie level. Each day I eat 4 green containers, 3 purple containers, 4 red containers, 3 yellow containers, 1 blue container, 1 orange container, and 4 teaspoons. Scroll down for a complete grocery list.

Meal 1 (Breakfast): Holiday Spice Overnight Oats made with rolled oats, ¾ cup Greek yogurt, pumpkin pie spice, cinnamon, raspberries, pecans (1 yellow, 1 red, 1 purple, 1 blue)
Meal 2 (Snack, not shown): 2 eggs, an apple, baby carrots (1 red, 1 green, 1 purple)
Meal 3 (Lunch M/W/F): Baked chicken with lemon and garlic Flavorgod seasoning, sautéed kale cooked in 1 tsp. olive oil, baked sweet potato (1 red, 1 green, 1 yellow, 1 tsp.)
Meal 3 (Lunch T/Th): Tempeh, mixed veggies and Brussels sprouts, baked sweet potato (1 red, 1 green, 1 yellow, 1 tsp.)
Meal 4 (Post-workout not shown): Celery with peanut butter, pumpkin seeds, half a banana (1 green, 1 purple, 1 orange, 3 tsp.)
Meal 5 (Dinner M/W/F): Turkey Chili (1 red, 1 green, 1 yellow)
Meal 5 (Dinner T/Th): Baked salmon, broccoli, and lentils (1 red, 1 green, 1 yellow)
Extra snacks: Cucumber, bell pepper salad.


Grocery List:

-Greek yogurt
-Sliced pecans
-3 large bananas
-5 apples
-1 bag baby carrots
-1 bunch celery
-1 red onion
-1 red bell pepper
-1 yellow bell pepper
-1 bag broccoli
-1 bag mixed veggies
-1 stalk Brussels sprouts
-3 large sweet potatoes
-1 package cooked lentils
-1 bag chopped kale
-1 lb. ground turkey
-½ lb. salmon
-1 packet tempeh
-dozen eggs
-2 cans cannellini beans (or kidney beans)
-1 large can chopped tomatoes
-peanut butter
-olive oil
-chili powder
-pumpkin pie spice


Want the recipe for this delicious turkey chili? Hop over here to the Beachbody Blog: Turkey Chili Recipe.

I also made my own version of Holiday Spiced oats but you can also try this delicious recipe.


Q: Where do you get your mason jars from?

A: Any Michaels or crafts store.

Q: How big are your overnight oat jars?

A: About 16 oz.

Q: Where do you get the black containers?

A: Click here to buy the same containers from amazon.

Q: Do you get bored of eating the same thing every day?

A: No at all! I switch it up on a weekly basis and choose my healthy favorites that I don’t mind eating often. I also add different seasonings to keep things interesting.

Q: Do you pre-cook all your food at the beginning of the week or do you just cut it up and package it? Does the food stay fresh all week?

A: I personally like to pre-cook all my food! I keep it properly refrigerated and find that it stays fresh up to 5 days. If you prefer, you can totally freeze the last 2 days or cook 2-3 days at a time.

Q: Can you put any of these meals in the freezer?

A: I personally don’t but I know people who do but just remember to thaw it in time.

Q: So lost…use the colored containers and dump into the larger ones?

A: The colored containers are from 21 Day Fix/21 Day Fix EXTREME. I use it to help me measure out the proportions of all my food then put it into my black chefland containers for organization and mobility reasons.

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This post has 10 comments
  • I noticed that this time you are not including shakecology in the menu, why?

  • Jennifer Wingard:

    Hello…I am new to the 21 Day Fix. I LOVE how you have your weekly menu all mapped out. Unfortunately, i fall under the 1200-1499 slot and was wondering how i could adjust my weekly menu to fit yours. I would appreciate any help. Thank you for your time!!!

  • Tried the turkey chili last night and it was so good. I wanna try the holiday spice oats as well but when I tried clicking the link it directs me to turkey chili recipe. Could you possibly share the recipe? Thanks!

  • Thank you SO much for sharing all of this amazing information with us! I just ordered my first set of the 21 day Fix containers and am planning on first prep session this weekend. I just have one question, and I’m wondering if it’s something that will get answered once I receive my containers. When you mention Meal 5 for example and note 3 different containers but one meal – am I measuring with all three of those for each meal? How do I know which food I’m putting in each container for the meals mentioned in your prep? Again I apologize if I’m missing the obvious. Love your blog!

    • That’s awesome! If you order the containers with the program, it tells you what types of food to put in which. I.E green = veggies, purple = fruit, red = protein, yellow = carbs, blue = healthy fats, and orange = seeds/dressings. xoxo

  • Hi. Love your site. I can’t open, or make photos larger anymore. Am I doing something wrong? Thanks Mike

  • Hi,

    Love your blog! Thanks for all the great meal ideas. Question, did you add anything else to the mason jars besides these ingredients?

    Meal 1 (Breakfast): Holiday Spice Overnight Oats made with rolled oats, ¾ cup Greek yogurt, pumpkin pie spice, cinnamon, raspberries, pecans (1 yellow, 1 red, 1 purple, 1 blue)

    Is the advantage for mixing the night before solely for time? I could just wake up, mix these all together and eat, right? For the overnight though, do the oats get soggy?


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