Are you looking for a healthy eating plan that’s easy to follow and packed with flavor? Look no further! The 21 Day Fix meal plan has become incredibly popular among those seeking a balanced diet, and it’s not hard to see why. With its emphasis on whole foods, lean proteins, and portion control, this program is designed to help you achieve your weight loss goals while still indulging in delicious meals.
To make things even easier, we’ve compiled 21 mouth-watering recipes that are perfect for the 21 Day Fix meal plan. From turkey and veggie stuffed peppers to baked lemon garlic chicken, these dishes are sure to satisfy your cravings while keeping your nutrition on track. In this article, we’ll take a closer look at each of these recipes, sharing tips, tricks, and variations to help you get started.
Turkey and Veggie Stuffed Peppers
A flavorful and nutritious twist on traditional stuffed peppers, this recipe combines the savory taste of turkey with the sweetness of roasted vegetables.
Ingredients:
– 4 bell peppers, any color
– 1 pound ground turkey
– 1/2 cup cooked brown rice
– 1/2 cup chopped onion
– 1/2 cup chopped mushrooms
– 1/4 cup grated cheddar cheese
– 1 tablespoon olive oil
– Salt and pepper to taste
– Optional: your favorite spices or herbs
Instructions:
1. Preheat oven to 375°F (190°C).
2. Cut the tops off the peppers, removing seeds and membranes.
3. In a large skillet, cook the turkey over medium-high heat until browned, breaking it up into small pieces.
4. Add the cooked rice, onion, mushrooms, and cheese to the turkey mixture. Season with salt, pepper, and any desired spices or herbs.
5. Stuff each pepper with the turkey-veggie mixture, filling to the top.
6. Place peppers in a baking dish and drizzle with olive oil.
7. Bake for 30-35 minutes, or until peppers are tender.
Cooking Time: 30-35 minutes
Baked Lemon Garlic Chicken
Brighten up your mealtime with this zesty and aromatic baked chicken recipe, featuring the perfect balance of tangy lemon and savory garlic.
Ingredients:
– 4 boneless, skinless chicken breasts
– 2 lemons, juiced (about 1/4 cup)
– 3 cloves of garlic, minced
– 2 tbsp olive oil
– 1 tsp dried thyme
– Salt and pepper to taste
Instructions:
1. Preheat oven to 375°F (190°C).
2. In a small bowl, whisk together lemon juice, garlic, olive oil, salt, and pepper.
3. Place the chicken breasts in a baking dish and brush the lemon-garlic mixture evenly over both sides of each breast.
4. Sprinkle thyme on top of the chicken for added flavor.
5. Bake for 25-30 minutes or until the chicken is cooked through and reaches an internal temperature of 165°F (74°C).
6. Let it rest for 5 minutes before slicing and serving.
Cooking Time: 25-30 minutes
Quinoa and Black Bean Salad
This vibrant salad combines the nutty flavor of quinoa with the creamy texture of black beans, perfect for a quick and easy lunch or dinner. With its subtle sweetness and tangy dressing, this recipe is sure to become a staple in your kitchen.
Ingredients:
– 1 cup cooked quinoa
– 1 can (15 oz) black beans, drained and rinsed
– 1/2 cup diced red bell pepper
– 1/4 cup chopped fresh cilantro
– 2 tablespoons olive oil
– 1 tablespoon lime juice
– Salt and pepper to taste
Instructions:
1. In a large bowl, combine quinoa, black beans, red bell pepper, and cilantro.
2. In a small bowl, whisk together olive oil and lime juice.
3. Pour dressing over the quinoa mixture and toss to combine.
4. Season with salt and pepper to taste.
5. Serve immediately or refrigerate for up to 24 hours.
Cooking Time: None (using pre-cooked quinoa)
Zucchini Noodles with Pesto
Transform zucchinis into noodles and pair them with a vibrant pesto sauce for a deliciously healthy meal. This simple recipe is perfect for a quick weeknight dinner or a refreshing summer side dish.
Ingredients:
– 2 medium zucchinis
– 1/4 cup freshly made pesto (see below for pesto recipe)
– Salt, to taste
– Grated Parmesan cheese, optional
Pesto Recipe:
– 1/3 cup fresh basil leaves
– 1/2 cup pine nuts
– 1/2 cup grated Parmesan cheese
– 1/4 cup extra virgin olive oil
– 2 cloves garlic, minced
– Salt and pepper, to taste
Instructions:
1. Spiralize the zucchinis into noodles.
2. Cook the noodles according to package instructions or sauté them in a little oil for 3-4 minutes.
3. Stir in the pesto sauce and season with salt to taste.
4. Top with grated Parmesan cheese, if desired.
Cooking Time: 10-12 minutes
Greek Yogurt Chicken Salad
Greek Yogurt Chicken Salad Recipe
A refreshing twist on classic chicken salad, this Greek-inspired dish combines the creaminess of yogurt with the tanginess of feta cheese and the crunch of fresh cucumbers.
Ingredients:
– 1 pound cooked chicken breast, diced
– 1/2 cup plain Greek yogurt
– 1/4 cup crumbled feta cheese
– 1/2 cup diced cucumber
– 1 tablespoon chopped fresh parsley
– 1 tablespoon lemon juice
– Salt and pepper to taste
Instructions:
1. In a medium bowl, combine the chicken, Greek yogurt, feta cheese, cucumber, parsley, lemon juice, salt, and pepper.
2. Mix until smooth and creamy, breaking up any lumps with a fork as needed.
3. Chill in the refrigerator for at least 30 minutes to allow flavors to meld.
4. Serve on toasted bread or crackers, garnished with additional parsley if desired.
Cooking Time: 10-15 minutes (includes chilling time)
Sweet Potato and Black Bean Tacos
This flavorful recipe combines roasted sweet potatoes and black beans with a hint of cumin and lime juice, all wrapped up in a crispy taco shell. Perfect for a quick and delicious dinner or lunch.
Ingredients:
– 2 large sweet potatoes, peeled and cubed
– 1 can black beans, drained and rinsed
– 1 tablespoon olive oil
– 1 small onion, diced
– 1 teaspoon cumin
– 1/2 teaspoon chili powder
– Salt and pepper, to taste
– 8-10 taco shells
– Optional toppings: avocado, sour cream, shredded cheese, cilantro
Instructions:
1. Preheat oven to 400°F (200°C).
2. Toss sweet potatoes with olive oil, cumin, chili powder, salt, and pepper on a baking sheet. Roast for 20-25 minutes, or until tender.
3. In a large skillet, cook diced onion over medium-high heat until translucent. Add black beans and stir to combine. Cook for an additional 2-3 minutes.
4. Warm taco shells according to package instructions.
5. Assemble tacos by spooning roasted sweet potatoes and black bean mixture into shells. Top with desired toppings.
Cooking Time: 30-40 minutes
Cauliflower Fried Rice
Transform cauliflower into a delicious and healthy twist on traditional fried rice. This recipe is quick, easy, and packed with nutrients.
Ingredients:
– 1 head of cauliflower
– 2 tablespoons of vegetable oil
– 1 small onion, finely chopped
– 2 cloves of garlic, minced
– 1 cup cooked rice (preferably day-old)
– 1 teaspoon soy sauce
– Salt and pepper to taste
– Scallions, chopped (optional)
Instructions:
1. Rinse the cauliflower and remove the leaves and stem. Break it down into florets.
2. Heat 1 tablespoon of oil in a large skillet or wok over medium-high heat.
3. Add the chopped onion and cook until translucent, about 3-4 minutes.
4. Add the minced garlic and cook for an additional minute.
5. Add the cauliflower florets and cook until they start to soften, about 5 minutes.
6. Add the cooked rice, soy sauce, salt, and pepper. Stir-fry everything together until well combined.
7. Taste and adjust seasoning as needed.
8. Garnish with chopped scallions, if desired.
Cooking Time: 15-20 minutes
Grilled Shrimp and Veggie Skewers
Elevate your outdoor gatherings with this flavorful and colorful recipe that combines succulent shrimp and fresh vegetables on skewers, perfectly grilled to a tender finish.
Ingredients:
– 1 pound large shrimp, peeled and deveined
– 1 red bell pepper, cut into 1-inch pieces
– 1 yellow bell pepper, cut into 1-inch pieces
– 1 onion, cut into 1-inch pieces
– 2 cloves garlic, minced
– 2 tablespoons olive oil
– 1 teaspoon lemon juice
– Salt and pepper to taste
– 10 bamboo skewers
Instructions:
1. Preheat grill to medium-high heat.
2. Thread shrimp, bell peppers, onion, and garlic onto skewers, leaving a small space between each piece.
3. Brush with olive oil and season with salt, pepper, and lemon juice.
4. Grill for 8-10 minutes per side or until shrimp are pink and vegetables are tender.
5. Serve hot and enjoy!
Cooking Time: 16-20 minutes
Spinach and Feta Stuffed Chicken
Elevate your chicken game with this flavorful and moist spinach and feta stuffed delight. Perfect for a weeknight dinner or special occasion, this recipe is sure to please.
Ingredients:
– 4 boneless, skinless chicken breasts
– 1 package frozen chopped spinach, thawed and drained
– 1/2 cup crumbled feta cheese
– 1 tablespoon olive oil
– 2 cloves garlic, minced
– Salt and pepper to taste
– Fresh parsley, chopped (optional)
Instructions:
1. Preheat oven to 375°F (190°C).
2. In a medium bowl, combine spinach, feta cheese, garlic, salt, and pepper. Mix well.
3. Lay chicken breasts flat and make a horizontal incision in each breast to create a pocket. Stuff each breast with the spinach-feta mixture.
4. Drizzle olive oil over the stuffed chicken and season with additional salt and pepper if desired.
5. Bake for 25-30 minutes or until cooked through, reaching an internal temperature of 165°F (74°C).
6. Garnish with chopped parsley, if desired. Serve hot.
Cooking Time: 25-30 minutes
Avocado and Egg Breakfast Wrap
Start your day with a nutritious and delicious breakfast wrap filled with creamy avocado, fluffy eggs, and crunchy vegetables.
Ingredients:
– 2 large eggs
– 1 ripe avocado, mashed
– 1/2 cup mixed greens (such as spinach, arugula, and lettuce)
– 1/4 cup sliced red bell pepper
– 1 tablespoon olive oil
– Salt and pepper to taste
– 1 whole wheat tortilla (8-10 inches)
Instructions:
1. Crack the eggs into a bowl and whisk them together. Season with salt and pepper.
2. Heat the olive oil in a non-stick skillet over medium heat. Pour in the eggs and scramble until cooked through, about 3-4 minutes.
3. Warm the tortilla by wrapping it in a damp paper towel and microwaving for 20-30 seconds.
4. Assemble the wrap by spreading the mashed avocado on one half of the tortilla, followed by the scrambled eggs, mixed greens, and sliced red bell pepper.
5. Fold the other half of the tortilla over the filling to create a neat wrap.
Cooking Time: 10 minutes
Lentil and Vegetable Soup
Warm up with this hearty and comforting lentil soup, packed with a variety of colorful vegetables. This recipe is perfect for a chilly evening or a quick lunch.
Ingredients:
– 1 cup dried green or brown lentils, rinsed and drained
– 2 cups water
– 1 onion, chopped
– 3 cloves garlic, minced
– 2 carrots, chopped
– 2 celery stalks, chopped
– 1 red bell pepper, chopped
– 1 can (14.5 oz) diced tomatoes
– 1 teaspoon dried thyme
– Salt and pepper, to taste
– Fresh parsley, chopped (optional)
Instructions:
1. In a large pot, combine lentils and water. Bring to a boil, then reduce heat and simmer for 20 minutes or until the lentils are tender.
2. Add onion, garlic, carrots, celery, and bell pepper to the pot. Cook for an additional 10-12 minutes, or until the vegetables are tender.
3. Stir in diced tomatoes, thyme, salt, and pepper.
4. Simmer the soup for 5-7 minutes to allow flavors to meld together.
5. Taste and adjust seasoning as needed.
6. Serve hot, garnished with chopped parsley if desired.
Cooking Time: 40-45 minutes
Baked Salmon with Asparagus
This recipe combines the delicate flavor of salmon with the natural sweetness of asparagus, all wrapped up in a flavorful and healthy package. Perfect for a quick weeknight dinner or a special occasion.
Ingredients:
– 4 salmon fillets (6 oz each)
– 1 pound fresh asparagus, trimmed
– 2 tbsp olive oil
– 1 tsp lemon zest
– Salt and pepper to taste
– Optional: 1/4 cup white wine and 2 cloves garlic, minced
Instructions:
1. Preheat oven to 400°F (200°C).
2. Line a baking sheet with parchment paper.
3. Place salmon fillets on the baking sheet, leaving space between each.
4. Toss asparagus with olive oil, salt, and pepper. Spread alongside the salmon.
5. Bake for 12-15 minutes or until salmon is cooked through and asparagus is tender.
6. Remove from oven and sprinkle with lemon zest (and white wine/garlic if using).
7. Serve immediately.
Cooking Time: 12-15 minutes
Turkey Meatballs with Spaghetti Squash
This recipe combines the savory flavor of turkey meatballs with the creamy texture of roasted spaghetti squash, creating a healthy and satisfying meal. Perfect for a weeknight dinner or a special occasion.
Ingredients:
– 1 pound ground turkey
– 1/2 cup breadcrumbs
– 1 egg
– 1/4 cup grated Parmesan cheese
– 1/4 cup chopped fresh parsley
– 2 cloves garlic, minced
– 1 medium spaghetti squash (about 2 lbs)
– Salt and pepper to taste
– Olive oil for cooking
Instructions:
1. Preheat oven to 400°F (200°C).
2. In a large bowl, combine turkey, breadcrumbs, egg, Parmesan cheese, parsley, garlic, salt, and pepper. Mix well with your hands until just combined.
3. Form into meatballs, about 1 1/2 inches in diameter. Place on a baking sheet lined with parchment paper.
4. Roast the spaghetti squash: Cut the squash in half lengthwise, scoop out seeds, and place cut-side up on a baking sheet. Drizzle with olive oil and season with salt and pepper. Roast for 45-50 minutes or until tender.
5. Cook the meatballs: Bake for 18-20 minutes or until cooked through.
Cooking Time: 1 hour 15 minutes
Greek Yogurt Pancakes
Start your day with a fluffy and flavorful breakfast by incorporating Greek yogurt into your pancake batter.
Ingredients:
– 1 cup all-purpose flour
– 2 tablespoons sugar
– 2 teaspoons baking powder
– 1/4 teaspoon salt
– 1 cup Greek yogurt
– 1 large egg
– 2 tablespoons milk
– 2 tablespoons butter, melted
– Fresh fruit and maple syrup for serving (optional)
Instructions:
1. In a bowl, whisk together flour, sugar, baking powder, and salt.
2. In another bowl, combine Greek yogurt, egg, milk, and melted butter. Whisk until smooth.
3. Add the dry ingredients to the wet ingredients and stir until just combined. Do not overmix.
4. Heat a non-stick skillet or griddle over medium heat. Drop batter by 1/4 cupfuls.
5. Cook for 2-3 minutes, until bubbles appear on surface and edges start to dry. Flip and cook for an additional 1-2 minutes.
6. Serve warm with fresh fruit and maple syrup, if desired.
Cooking Time: 10-12 minutes
Yield: 8-10 pancakes
Chickpea and Spinach Curry
This flavorful curry is a perfect blend of creamy chickpeas, nutritious spinach, and aromatic spices. Serve over rice or with naan for a satisfying meal.
Ingredients:
– 1 can chickpeas (14 oz), drained and rinsed
– 2 cups fresh spinach leaves
– 2 medium onions, chopped
– 2 cloves garlic, minced
– 1 teaspoon ground cumin
– 1 teaspoon curry powder
– 1/2 teaspoon turmeric
– 1/2 teaspoon salt
– 1/4 teaspoon black pepper
– 1 can coconut milk (14 oz)
– 2 tablespoons olive oil
Instructions:
1. Heat oil in a large saucepan over medium heat.
2. Add onions and cook until softened, about 3-4 minutes.
3. Add garlic, cumin, curry powder, turmeric, salt, and pepper. Cook for 1 minute.
4. Stir in chickpeas and coconut milk. Bring to a simmer.
5. Reduce heat to low and let cook for 10-15 minutes or until spinach is wilted.
6. Stir in fresh spinach leaves. Serve hot over rice or with naan.
Cooking Time: 20-25 minutes
Beef and Broccoli Stir-Fry
A classic Chinese-inspired dish that’s quick, easy, and packed with flavor! This recipe is perfect for a weeknight dinner or a special occasion.
Ingredients:
– 1 pound beef strips (sirloin or ribeye)
– 2 cups broccoli florets
– 2 tablespoons vegetable oil
– 2 cloves garlic, minced
– 1 tablespoon soy sauce
– 1 tablespoon oyster sauce (optional)
– Salt and pepper to taste
– Cooked rice or noodles for serving
Instructions:
1. Heat 1 tablespoon of vegetable oil in a large skillet or wok over medium-high heat.
2. Add the beef strips and cook until browned, about 3-4 minutes. Remove from pan and set aside.
3. In the same pan, add the remaining 1 tablespoon of vegetable oil.
4. Add the broccoli and garlic; cook until broccoli is tender-crisp, about 3-4 minutes.
5. Return the beef to the pan and stir in soy sauce and oyster sauce (if using). Season with salt and pepper to taste.
6. Serve hot over cooked rice or noodles.
Cooking Time: 15-20 minutes
Egg Muffins with Spinach and Tomato
Start your day with a nutritious twist on the classic egg muffin, packed with spinach and tomato goodness.
Ingredients:
– 6 eggs
– 1/2 cup fresh spinach leaves, chopped
– 1 medium tomato, diced
– 1 small onion, finely chopped
– 1/2 teaspoon salt
– 1/4 teaspoon black pepper
– 1 tablespoon olive oil
– 6 muffin cups
Instructions:
1. Preheat oven to 375°F (190°C).
2. In a bowl, whisk eggs and season with salt and pepper.
3. Add chopped spinach, diced tomato, and finely chopped onion to the egg mixture. Mix well.
4. Grease each muffin cup with olive oil.
5. Pour the egg mixture into the prepared muffin cups.
6. Bake for 20-25 minutes or until the edges are set and the centers are slightly jiggly.
7. Remove from oven, let cool for a few minutes before serving.
Cooking Time: 20-25 minutes
Grilled Chicken with Mango Salsa
Savor the sweet and tangy combination of grilled chicken and fresh mango salsa in this quick and easy recipe. Perfect for a summer evening or a weeknight dinner, this dish is sure to please.
Ingredients:
– 4 boneless, skinless chicken breasts
– 2 ripe mangos, diced
– 1/2 cup red onion, diced
– 1 jalapeño pepper, seeded and finely chopped
– 1/4 cup cilantro, chopped
– Juice of 1 lime
– Salt and pepper to taste
Instructions:
1. Preheat grill to medium-high heat.
2. Season chicken with salt and pepper. Grill for 5-6 minutes per side, or until cooked through.
3. In a bowl, combine mango, red onion, jalapeño, cilantro, and lime juice. Stir well.
4. Serve grilled chicken with mango salsa spooned over the top.
Cooking Time: 12-15 minutes
Quinoa Stuffed Bell Peppers
Transform classic bell peppers into a nutritious and flavorful dish by filling them with quinoa, veggies, and savory seasonings. This recipe is perfect for a quick weeknight dinner or as a healthy lunch option.
Ingredients:
– 4 bell peppers, any color
– 1 cup cooked quinoa
– 1 cup mixed veggies (chopped carrots, zucchini, mushrooms)
– 2 tablespoons olive oil
– 1 small onion, finely chopped
– 2 cloves garlic, minced
– 1 teaspoon cumin
– Salt and pepper to taste
– Optional: feta cheese for topping
Instructions:
1. Preheat oven to 375°F (190°C).
2. Cut off the tops of bell peppers and remove seeds and membranes.
3. In a bowl, mix quinoa, mixed veggies, olive oil, onion, garlic, cumin, salt, and pepper.
4. Stuff each bell pepper with the quinoa mixture.
5. Cover baking dish with aluminum foil and bake for 30 minutes.
6. Remove foil and continue baking for an additional 15-20 minutes or until bell peppers are tender.
Cooking Time: 45-50 minutes
Cauliflower and Cheese Casserole
A creamy and comforting casserole that’s perfect for a weeknight dinner or special occasion. This recipe combines the natural sweetness of cauliflower with the richness of cheese, all wrapped up in a crispy, golden-brown crust.
Ingredients:
– 1 head of cauliflower, broken into florets
– 2 tablespoons olive oil
– 1 onion, chopped
– 1 cup grated cheddar cheese
– 1/2 cup grated mozzarella cheese
– 1/4 cup all-purpose flour
– 1 teaspoon paprika
– Salt and pepper to taste
Instructions:
1. Preheat oven to 375°F (190°C).
2. In a large skillet, heat the olive oil over medium-high heat. Add the chopped onion and cook until softened, about 3-4 minutes.
3. Add the cauliflower florets to the skillet and cook for an additional 5 minutes, or until tender.
4. In a separate bowl, mix together the cheddar and mozzarella cheese.
5. Grease a 9×13-inch baking dish with butter or cooking spray. Layer the cooked cauliflower mixture, then sprinkle with half of the cheese mixture. Repeat the layers, finishing with a layer of cheese on top.
6. Sprinkle the flour and paprika over the cheese, followed by salt and pepper to taste.
7. Bake for 25-30 minutes, or until golden brown and bubbly.
Cooking Time: 25-30 minutes
Berry and Yogurt Parfait
Elevate your snack game with this simple yet satisfying parfait recipe. Layers of sweet berries, creamy yogurt, and crunchy granola make for a delightful combination that’s perfect for hot summer days or as a healthy pick-me-up any time.
Ingredients:
– 1 cup mixed berries (strawberries, blueberries, raspberries)
– 6 oz plain yogurt
– 2 tbsp granola
– 1 tsp honey (optional)
Instructions:
1. In a small bowl, layer the mixed berries.
2. Spoon the plain yogurt over the berries.
3. Sprinkle the granola evenly over the yogurt.
4. If desired, drizzle with honey for an added touch of sweetness.
5. Repeat the layers one more time to create a second parfait.
Cooking Time: None! This recipe is ready in under 5 minutes.
Summary
Discover a variety of delicious and healthy recipes with this collection of 21 Day Fix dishes. From savory meals like Turkey and Veggie Stuffed Peppers, Baked Lemon Garlic Chicken, and Cauliflower Fried Rice, to sweet treats like Greek Yogurt Pancakes and Berry and Yogurt Parfait, there’s something for everyone. This selection includes vegetarian and vegan options, as well as protein-packed meals like Grilled Shrimp and Veggie Skewers and Spinach and Feta Stuffed Chicken. Perfect for a healthy eating plan or just a quick weeknight meal.
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