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You are here: Home / 21 Day Fix / 21 Day Fix – Week One Menu, Recipes and Shopping List

21 Day Fix – Week One Menu, Recipes and Shopping List

January 4, 2015

I’ve created my menu for the next week using the guidelines within the 21 Day Fix Program.  My family will be eating what I eat also, so when I grocery shopped, I had to triple everything.

If you’re in the 2100-2300 calorie range, feel free to use my menu.  If you’re lower than that, just adjust as necessary.  Also, I don’t like eggs or seafood, so you won’t see any of that listed.  Normally, in the morning, I’d use greek yogurt or cottage cheese instead of eggs – feel free to substitute.

21 day fix plan 2100 full 7 days(click image to enlarge or visit my dropbox file to download a copy for yourself)

Recipes for the week:

21 Day Fix Menu - Week 1 2100 Calorie Recipes

 

21 day fix menu - week 1 2100 calorie recipes part 2

 

and my Shopping List.  Make sure you check off any items you already have on hand at home.

21 day fix menu - week 1 2100 calorie shopping list

 

Enjoy!

 

Filed Under: 21 Day Fix 102 Comments

Comments

  1. Renee says

    January 6, 2015 at 3:10 am

    Could you please send me the excel file 🙂

    Reply
    • Sandy Hart says

      March 7, 2016 at 1:33 am

      Can you send me a blank copy

      Reply
      • Tamra says

        March 7, 2016 at 1:56 pm

        I don’t have a blank one available but you can use the excel spreadsheet and delete the content.

        Reply
  2. Laura says

    February 4, 2015 at 5:38 pm

    Do you have more meal plans/recipes? I’m getting ready to start and am a planner lol. Not sure where to begin, but this is awesome.

    Reply
    • Tamra says

      February 5, 2015 at 11:16 pm

      I have some on my Facebook group at https://www.facebook.com/groups/GetFitEatClean/. I’m a bit behind on my blog postings.

      Reply
  3. Carla says

    February 26, 2015 at 10:56 pm

    Could I have your excel file with the recipes and shopping list? I have just finished my umpteen time doing the drops, lost 13 lbs and do not want to screw up on P3.

    Thank you for the help and recipes.

    Carla

    Reply
    • Tamra says

      February 27, 2015 at 11:56 pm

      I sent it to your email address. Enjoy!

      Reply
      • Jon says

        February 28, 2015 at 12:25 am

        Can you send me all your meal plans, recipes, and shopping lists. Thank you

        Reply
        • Tamra says

          March 5, 2015 at 12:55 am

          Sent. Good luck.

          Reply
  4. Michael Saludares says

    March 8, 2015 at 9:42 pm

    Can you please send excel worksheets.

    Thank you

    Reply
    • Tamra says

      March 13, 2015 at 2:31 am

      Sent

      Reply
  5. Andrea says

    March 21, 2015 at 1:02 pm

    Would you mind sending your excel worksheet(s). This is exactly what I have been trying to figure out how to do. Thank you very much for sharing 🙂

    Reply
    • Tamra says

      March 24, 2015 at 6:29 pm

      I just sent it to you. Good luck.

      Reply
  6. Tricia Harrsion says

    March 29, 2015 at 1:45 am

    Could you please send me you excel meal plans? Thank you
    My husband is at 2300 and I am doing 1400.

    Reply
    • Tamra says

      March 31, 2015 at 11:47 pm

      I sent you the file tonight. Enjoy and Good Luck.

      Reply
  7. Selina says

    March 30, 2015 at 8:54 pm

    I have been reading through your blog and I am super impressed!! Just had a baby 6mo ago and trying to find something to get my body back in shape!! Could you please, if you don’t mind, send me some of your excel worksheets? Thank you so much!! Hope your weight lose journey is still going strong!!! 🙂

    Reply
    • Tamra says

      March 31, 2015 at 11:47 pm

      I sent you the file tonight. Enjoy and Good Luck.

      Reply
  8. Tylan says

    April 11, 2015 at 8:25 pm

    Can you please send me a copy of the excel sheet. This is really awesome and I really need. Thank you in advance!!!

    Reply
  9. Cathy says

    April 16, 2015 at 5:29 pm

    Can you please send me the excel as well? thank you!

    Reply
    • Tamra says

      April 29, 2015 at 1:44 am

      I just sent it. Sorry for the delay, I’ve been out of town on business.

      Reply
  10. Ericka says

    April 21, 2015 at 3:12 pm

    I’d also love the excel spreadsheets if possible. I am starting the 21 day fix on Monday and am trying to prep my food before hand!

    Reply
    • Tamra says

      April 29, 2015 at 1:45 am

      I just sent it. Sorry for the delay, I’ve been out of town on business.

      Reply
  11. Mike Hines says

    April 24, 2015 at 12:48 am

    Please send me your spreadsheets. We have been looking for something like this since getting the program. Can’t wait to start!!

    Reply
    • Tamra says

      April 29, 2015 at 1:45 am

      I just sent it. Sorry for the delay, I’ve been out of town on business.

      Reply
  12. Jo says

    April 24, 2015 at 6:29 pm

    You did an amazing job! Can you please sent me your excel file? I am getting ready to start next week. This is just what I have been looking for! Thank you!

    Reply
    • Tamra says

      April 29, 2015 at 1:45 am

      I just sent it. Sorry for the delay, I’ve been out of town on business.

      Reply
  13. Erika says

    April 27, 2015 at 9:42 pm

    I am trying to start the program but am stuck at meal planning. Could you please send me yours, as well as any recipes? Thank you so much!

    Reply
    • Tamra says

      April 29, 2015 at 1:45 am

      Just sent it. Enjoy and good luck.

      Reply
  14. zj says

    April 28, 2015 at 3:20 pm

    can I please have the excel sheet thanks

    Reply
    • Tamra says

      April 29, 2015 at 1:45 am

      Just sent it. Enjoy and good luck.

      Reply
  15. Rick says

    May 4, 2015 at 12:19 pm

    Hi, I would really appreciate the excel file for the menu.
    Thanks for doing this, Having to do this for myself makes it hard to want to use the program.
    Rick

    Reply
    • Tamra says

      May 5, 2015 at 12:54 am

      Check you’re inbox. 🙂

      Reply
  16. Brandy says

    May 4, 2015 at 4:17 pm

    Can you please email me a copy of your spreadsheets. as my husband is a 2300 and I am a 1500 calorie plan and would love to use your plan. thanks

    Reply
    • Tamra says

      May 5, 2015 at 12:55 am

      Hi Brandy, I’ve sent along my excel spreadsheet. Check your email.

      Reply
  17. meredith says

    May 12, 2015 at 1:55 pm

    Can you please send me the excel sheet

    Reply
  18. Chrissy says

    May 15, 2015 at 3:14 pm

    Hello…I am getting ready to start this as well and would love the excel versions

    Reply
  19. Kim says

    May 19, 2015 at 10:38 am

    Can you please send me your excel spreadsheets. Thanks

    Reply
  20. Jenilee C. says

    May 19, 2015 at 11:53 pm

    could you please send me the excel file? thanks for sharing!

    Reply
  21. Judy F says

    May 27, 2015 at 4:24 pm

    Can you please send me the excel file?
    thanks!

    Reply
    • Tamra says

      May 28, 2015 at 12:22 pm

      Sent

      Reply
  22. Juli says

    May 28, 2015 at 3:31 pm

    Hi! Would you please send to me in excel format? Meals and grocery list and recipes. Thanks!!

    Reply
    • Tamra says

      May 29, 2015 at 2:15 am

      Sent – Good luck.

      Reply
  23. tonya says

    June 3, 2015 at 7:26 pm

    Can you send me your excel spreadsheet. It’s awesome

    Reply
    • Tamra says

      June 4, 2015 at 11:22 pm

      Sent. Good luck.

      Reply
  24. Gretchen says

    June 4, 2015 at 10:04 pm

    could you please send me your menu plan and some good receives I am starting next week thank you

    Reply
    • Tamra says

      June 4, 2015 at 11:23 pm

      Sent – Good luck.

      Reply
  25. Marilynne says

    June 8, 2015 at 4:14 pm

    Wondering if you could send the excel spreadsheet to me? Was just about to work on making on but I like yours 🙂

    Reply
    • Tamra says

      June 9, 2015 at 7:59 pm

      Sent!

      Reply
  26. Evonda says

    June 17, 2015 at 12:31 am

    I would love a copy of your worksheets please.

    Reply
  27. Harry says

    June 23, 2015 at 12:31 am

    Your Awesome! Please send me a copy…Very Excited on my new journey!!

    Reply
    • Tamra says

      June 29, 2015 at 12:05 am

      Sent it to you today. Enjoy.

      Reply
  28. barbara says

    June 27, 2015 at 2:29 pm

    Can you send me excel of this I have been trying to find one.

    Reply
    • Tamra says

      June 29, 2015 at 12:05 am

      Sent it to you today. Enjoy.

      Reply
  29. Jim Weddigen says

    June 28, 2015 at 9:40 am

    I cant find the recipe for southwest chicken and mixed vegetable stir-fry. Would you mind sending the to me?

    Reply
    • Tamra says

      June 29, 2015 at 12:09 am

      Hi Jim. Sorry I didn’t provide a recipe for the Southwest Chicken or the Mixed Vegetable Stir-Fry. For the Southwest Chicken, I just sprinkle it with some chili powder and cumin as a dry rub and then bake in the oven or on the grill. For the Mixed Vegetable Stir-Fry – I use any blend of vegetables (Usually zucchini, onions, tomatoes and garlic) but also green beans, onions, red peppers and snow peas.

      Reply
  30. Jim Weddigen says

    June 28, 2015 at 9:42 am

    On day 1, which dip are you referring to?

    Reply
    • Tamra says

      June 29, 2015 at 12:10 am

      French Onion Dip

      Reply
  31. Marg says

    July 1, 2015 at 4:28 pm

    Can you please send me the excel sheets as well? Thanks!

    Reply
    • Tamra says

      July 7, 2015 at 2:00 am

      Sent

      Reply
  32. Brianne Robinson says

    July 6, 2015 at 5:08 pm

    Will you please send me your excel worksheets? I’m just getting started on the 21 day fix. Thanks so much

    Reply
    • Tamra says

      July 7, 2015 at 1:59 am

      Sent

      Reply
  33. Tammi says

    July 8, 2015 at 4:30 am

    I would love a copy of the excel doc. Thanks!

    Reply
    • Tamra says

      July 20, 2015 at 2:34 am

      Sent tonight. So sorry for the delay.

      Reply
  34. Michelle says

    July 11, 2015 at 6:57 pm

    Would you please send me the excel file?

    Thanks

    Reply
    • Tamra says

      July 20, 2015 at 2:34 am

      Sent tonight. So sorry for the delay.

      Reply
  35. Alex says

    July 12, 2015 at 3:18 pm

    Would love the excel spreadsheet! Thank you x 1MM.

    Reply
    • Tamra says

      July 20, 2015 at 2:34 am

      Sent tonight. So sorry for the delay.

      Reply
  36. Sonia says

    July 14, 2015 at 3:21 pm

    May I please have a copy of the file?

    Reply
    • Tamra says

      July 20, 2015 at 2:34 am

      Sent tonight. So sorry for the delay.

      Reply
  37. KT says

    July 18, 2015 at 6:44 pm

    I’m trying to figure out how to plan and shop. Would you be willing to also send me your spread sheets. Thanks so much in advance!

    Reply
    • Tamra says

      July 20, 2015 at 2:35 am

      Sent tonight. Enjoy and Good luck.

      Reply
  38. Kykle says

    July 19, 2015 at 8:30 pm

    Nice post! Can you send the excel spreadsheet my way?

    Reply
    • Tamra says

      July 20, 2015 at 2:36 am

      Sent tonight. Enjoy.

      Reply
  39. Linda says

    July 26, 2015 at 6:35 pm

    I am getting ready to start the 21 day fix and am having a hard time getting started. Could you send me your excel spread sheet please?

    Reply
    • Tamra says

      August 1, 2015 at 12:26 am

      Sent

      Reply
  40. Andrea says

    July 26, 2015 at 9:05 pm

    Can I please get the spreadsheet? This is so helpful!!! Thanks!

    Reply
    • Tamra says

      August 1, 2015 at 12:26 am

      Sent

      Reply
  41. Tayra says

    August 4, 2015 at 2:39 pm

    Hi! I’m just starting my journey with the 21 day fix and I’m on the same bracket you were when you posted this. So I was wondering if you could email me the excel sheets for meal plan, recipes and grocery list?! This would help me SO much! I would greatly appreciate it! 😉

    Reply
    • Tamra says

      August 6, 2015 at 11:43 pm

      Sent – Good luck.

      Reply
  42. Melissa says

    August 4, 2015 at 8:24 pm

    Wow! I’m so excited to try this! Would you mind sending your spreadsheets to me, also?! I would love the extra help getting started – lots to learn! You will definitely help to make the first week easier.

    Thank you!!

    Reply
    • Tamra says

      August 6, 2015 at 11:43 pm

      Sent – Good luck.

      Reply
  43. Rhya says

    August 9, 2015 at 6:23 am

    Hi there, I just ordered my first 21 day fix and I will be in the same bracket you were when this was posted. I have no idea how to start but I know I need to prepare since my lack of preparation is part of what got me to my current state! It’s much easier to put a frozen pizza in the oven than try to plan a week of meals and make a grocery list when I have no time! I would love it if you would be willing to send me any meal plans, recipes and shopping lists you have made. This one looks amazing!

    Reply
  44. Debbie Whitis says

    August 9, 2015 at 8:39 pm

    Hi, I was searching for some help with my 21 Day Fix menu and I came across your information. Would you please share your excel file for your menu’s. I would so appreciate it. Trying to get started and am a little confused on the menu planning.

    Reply
  45. michelle says

    August 10, 2015 at 3:31 pm

    Good morning, I would love to have any document for starting my 21 day. This is my first time. I have a wonderful group of ladies to help me, but i am trying to get as much information as possible. I will be starting on Monday, August 17, so I want to shop and be ready for success. Thank you for any help.
    Michelle

    Reply
  46. RJoy says

    August 12, 2015 at 1:36 am

    These look great! Would you mind sending your spreadsheets to me as well please?

    Reply
  47. ld says

    August 13, 2015 at 5:23 am

    This is awesome! Starting 21 day fix and would love your spreadsheet and recipes! Thanks!

    How’s your progress so far?

    Reply
  48. Danielle B says

    August 13, 2015 at 3:44 pm

    Could you please send me a copy of you week one meal plan?
    Danielle B recently posted…August Garden PlantingsMy Profile

    Reply
    • Danielle B says

      August 13, 2015 at 3:45 pm

      Not sure why it also posted “August Garden Plantings” I didn’t post that

      Reply
  49. Melissa says

    August 15, 2015 at 6:22 pm

    would love the excel file I will be starting this Monday!!

    Reply
  50. Becky says

    August 16, 2015 at 7:47 pm

    Can you send me your meal plans and recipe spreadsheets? I am just getting started and love your plan layout!

    Reply
  51. Jonathan says

    August 17, 2015 at 1:44 pm

    Hi..I am just starting this week can you please send me the excel sheets I would greatly appreciate it..thank you so much

    Reply
  52. Cassandra says

    August 17, 2015 at 2:47 pm

    Please send the file for meal plan. I am just starting out and this would help a lot. Thanks

    Reply
  53. Peter says

    August 29, 2015 at 8:43 pm

    Please send me your excel file if you would be so kind, thanks.

    Reply
  54. Arianna says

    August 30, 2015 at 5:37 am

    Hi, I would love the excel sheet of yours? It’s awesome! Thank you!

    Reply
  55. Shulisa Williams says

    September 2, 2015 at 2:36 am

    I would like a copy of the excel.

    Reply
  56. Mark Dwyer says

    September 11, 2015 at 12:33 am

    Can you please send me the excel files, thank you so much.
    Mark
    Mark Dwyer recently posted…August Garden PlantingsMy Profile

    Reply
  57. Angela says

    September 14, 2015 at 4:34 pm

    I would love to have this in excel! Getting started and this is awesome!

    Reply
  58. Nicole says

    September 25, 2015 at 8:58 pm

    Hi. I’d love the excel files if you’d be willing to send over. Thanks much!

    Reply
  59. Christi Cepeda says

    September 26, 2015 at 4:15 am

    Will you please send me your meal plan and recipes? I’m in the same caloric category as you. I just received my cups and ready to hit the ground running!

    Reply
  60. luz maria says

    February 27, 2016 at 3:58 pm

    Hi. I’d love the excel files if you’d be willing share it with me . Thanks you soo much

    Reply
  61. Misty says

    June 28, 2016 at 2:13 pm

    Hi – can you send me the excel file above with mean plans. Love your page!!!
    Thank you! :0)

    Reply

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  1. 21 Day Fix Meal Plans - Fit Fun Tina says:
    July 4, 2016 at 8:48 pm

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