GET READY TO TRANSFORM YOUR HEALTH FROM THE INSIDE OUT!

A true transformation – one that is sustainable and does not lead us back to the same, unhealthy habits – doesn’t just focus on the external. It starts with an “internal makeover.” It’s more than a skinnier, fitter version of the old you – it’s a TOTAL TRANSFORMATION of the mind, body, and spirit!

This 3-week challenge will help you lose weight, clean up your diet, and improve your health while reframing your mindset for success. You’ll learn how to fuel your body, get fit, and get focused to maximize your results. This one-of-a-kind challenge will allow you to grow physically, emotionally, and spiritually while providing you with support and accountability to reach your goals!  

All the meal plans and other resources can be found on this webpage - you'll need the password: jumpstart21 to login.  The daily devotionals, nutrition and fitness tips, reflection/check in, and discussion will take place on our Private 21 Day Jump Start Facebook Page.

 

 

PROGRAM DOCUMENTS

  1. Online Getting Started Right Form for 21 Day Fix OR 21 Day Fix Extreme (complete this BEFORE the official start date)
  2. 21 DAY FIX PROGRAM AND CHALLENGE GROUP GUIDELINES
  3. 21 DAY JUMP START PACKET (all the resources below compiled into ONE packet, download and save the file)
  4. OPTIONAL Progress Sheets/Calendars: 21 Day Fix Daily Progress Tracker
  5. 21 Day Fix Workout Calendar
  6. 21 Day Fix Extreme Workout Calendar
 
 

STEP 1: FIGURE OUT YOUR CALORIE LEVEL

 

STEP 2: DOWNLOAD A MEAL PLAN...

Download and save a meal plan for your calorie level or follow one of these Clean Eating Meal Plans.  For help with modifying your meal plan to fit your family's needs, allergies, or dietary restrictions, please contact your coach.  

...OR BUILD YOUR OWN

  1. 21 Day Fix Meal Planner and Container Tracker (Download the document to edit.  This one is good those those who prefer to use the computer, but do not want to use Excel.  Make sure you fill out the # of containers for your calorie bracket at the top.)
  2. 21 Day Fix Daily Meal Planner (Printable version for those who want to write in their meals.  Make sure you download the document so you can edit and save it.)
  3. Blank Weekly Meal Planner (1-page document)
  4. GENERIC BLANK WEEKLY MEAL PLANNER (2-page document, printable version for binder)

RESOURCES

 

FAVORITE 21 DAY FIX FRIENDLY RECIPES

 

BREAKFAST:

  1. Healthy Breakfast Burrito: 1/2R, 1Y, 1G, 1/2-1B
  2. Cashew and Oat Hotcakes/Pancakes: 1Y, 1/2P, 1 tsp
  3. Banana Oat Hotcakes: 1Y, 1/2P
  4. Rise and Shine Smoothie: 1G, 2P
  5. Strawberry Coconut Overnight Quinoa: 1O, 1Y, 1B, 1P
  6. Overnight Oatmeal (contains a variety of recipes; ask me if you're not sure about the container equivalents)
  7. Lemon Blueberry Quinoa Pancakes
  8. Healthy French Toast: 1/2R, 1Y, 1/2P, 1/2 tsp
  9. Banana Oat Muffins: 1Y, 1/2P
  10. Veggie Egg Cups/Muffins: 1R (I also added 1/2 green for the veggies)
  11. Overnight Oats: 1R, 1/2O, 1Y, 1P (see recipe below)
    Mix 1/4 cup oats, 1 red Greek yogurt, 1/2 orange ground flax seeds, 1/4 c almond milk, 1 purple fresh or frozen fruit and a drop of honey in a covered container overnight in fridge. Add more milk as needed to thin or unsweetened cocoa power to taste.
  12. Avocado Toast with Sunny Side Egg: 1P, 1R, 1Y, 1B
  13. Egg Souffle: 1G, 1R, 1B
  14. Apple Cinnamon Oatmeal: 1P, 2Y (see recipe below)
    Combine ½ cup Old Fashioned Oatmeal and 1 Cup of Water.  Cook in the microwave for 5-6 minutes on 50% power. Slice up 1 apple  and top with some cinnamon

LUNCH:

  1. Strawberry Quinoa Spinach Salad: 1/2 R (if following vegetarian plan; otherwise count as a yellow), 1G, 1P, 1 tsp
  2. Avocado Chicken Salad: 1B, 1R, 1Y
  3. Bunless Burger: 1R, 1G
  4. Spinach Salad: 1O, 1B, 2R, 1G
  5. Avocado Chicken and Peppers: 1R, 1G, 1B
  6. Tuna on Toast: 1R, 1Y, 1G
  7. Asian Salad: 1G, 1/2P, 1 O

DINNER:

  1. Vegetarian Quinoa and Black Bean Stuffed Zucchini Boats: 1R, 1Y, 1G, 1B, 1/2 tsp
  2. Taco Lettuce Wraps: 1R, 2G, 1B
  3. Grilled Pita Pizza: 1R, 1Y, 1G, 1B, 1/2P (plus another 1/2P if you add pear slices)
  4. Vegetarian Italian Pasta Salad: 2Y, 2G, 1/2B, 1 tsp
  5. Vegan Sriracha Tofu Kabobs: 2 kabobs (or 3/4 cup of tofu) equals 1R
  6. Slow Cooker Chicken Fajitas: 1R, 1Y, 1G
  7. Chicken Enchiladas: 1R, 1O, 1Y, 2G, 1B, 1/2 tsp
  8. Pork Carnitas: 1R (add 1Y if you eat it on a tortilla, plus whatever toppings you add.  I suggest topping it with a tomato and avocado salad - 1P, 1B)
  9. Stuffed Bell Peppers: 2R, 2Y, 2G, 2B
  10. Turkey Quinoa Taco Bake: 1R, 1Y, 1G, 1B
  11. Mexican Lasagna: 1R, 1Y, 1G, 1B
  12. Bruchetta Chicken: 1R, 1G, 1Y, 1B, 1 tsp
  13. Fish Tacos: 1R, 1Y, 1/2G, 1B
  14. Turkey Chili: 1R, 1Y, 1/2G, 1/2 tsp
  15. Spaghetti Squash Lasagna: 1R, 1G, 1/2B
  16. Pizza Spaghetti Pie Dinner: I would count this as 1R, 1G, and 1/2P
  17. Turkey Sloppy Joes (from FIXATE cookbook): 1R, 3 1/2G (can modify), 1 tsp
     

SIDES AND SNACKS:

  3. Maple Sriracha Roasted Cauliflower: 1G, 3 tsp (use less oil to reduce # of teaspoons)

ADDITIONAL HEALTHY RECIPES:

** Please see my Pinterest Page for additional recipe ideas https://www.pinterest.com/jenroland/