21 Day Fix Recipes
As a nutritionist, I often get asked about healthy and easy-to-make meal options. One of my favorite programs for weight loss and healthy eating is the 21 Day Fix, which involves portion control and regular exercise. To help you get started on your 21 Day Fix journey, I've compiled a list of delicious and nutritious recipes that will keep you satisfied and on track!
- Turkey Chili
- Grilled Chicken with Vegetables
- Vegetarian Quinoa Bowl
- Salmon with Roasted Asparagus
- Greek Yogurt Parfait
Turkey Chili
- Prep Time: 10 minutes
- Cook Time: 30 minutes
- Total Time: 40 minutes
- Recipe Category: Dinner
- Recipe Cuisine: Mexican
- Aggregate Rating: 4.5/5
Ingredients:
- 1 lb ground turkey
- 1 onion, chopped
- 1 bell pepper, chopped
- 2 cloves garlic, minced
- 1 can kidney beans, drained and rinsed
- 1 can diced tomatoes
- 1 tbsp chili powder
- 1 tsp ground cumin
- 1/2 tsp salt
- 1/4 tsp black pepper
Instructions:
- In a large pot, cook the ground turkey over medium heat until browned.
- Add the onion, bell pepper, and garlic and cook for 5 minutes.
- Add the kidney beans, diced tomatoes, chili powder, cumin, salt, and black pepper. Bring to a boil and then reduce heat and let simmer for 20 minutes.
- Serve hot and enjoy!
| Nutrition Information | Amount Per Serving |
|---|---|
| Calories | 250 |
| Protein | 20g |
| Carbohydrates | 25g |
| Fat | 8g |
| Fiber | 6g |
FAQ:
- Q: Can I freeze the turkey chili?
- A: Yes, you can freeze the turkey chili in an airtight container for up to 3 months.
- Q: Can I use ground beef instead of turkey?
- A: Yes, you can use ground beef, but it will increase the fat content of the dish.
- Q: Can I add more vegetables to the chili?
- A: Yes, you can add more vegetables like zucchini, corn, or carrots to the chili for extra nutrition.
Recipes Tips:
If you're short on time, you can use canned corn instead of fresh and pre-chopped onions and peppers to save time. Serve the chili with a side of brown rice or a whole-grain tortilla for a complete meal.
Grilled Chicken with Vegetables
- Prep Time: 10 minutes
- Cook Time: 20 minutes
- Total Time: 30 minutes
- Recipe Category: Dinner
- Recipe Cuisine: American
- Aggregate Rating: 4.8/5
Ingredients:
- 4 boneless, skinless chicken breasts
- 1 red bell pepper, sliced
- 1 yellow bell pepper, sliced
- 1 zucchini, sliced
- 1/2 red onion, sliced
- 2 tbsp olive oil
- 1 tsp salt
- 1/2 tsp black pepper
- 1 tsp garlic powder
Instructions:
- Preheat grill to medium-high heat.
- In a large bowl, toss the chicken and vegetables with olive oil, salt, pepper, and garlic powder.
- Grill the chicken for 6-7 minutes per side, or until cooked through.
- Grill the vegetables for 3-4 minutes per side, or until tender and lightly charred.
- Serve hot and enjoy!
| Nutrition Information | Amount Per Serving |
|---|---|
| Calories | 300 |
| Protein | 30g |
| Carbohydrates | 12g |
| Fat | 14g |
| Fiber | 3g |
FAQ:
- Q: Can I use a grill pan instead of an outdoor grill?
- A: Yes, you can use a grill pan on the stovetop to cook the chicken and vegetables.
- Q: Can I use different vegetables?
- A: Yes, you can use any vegetables you like, such as mushrooms, broccoli, or eggplant.
- Q: Can I marinate the chicken beforehand?
- A: Yes, you can marinate the chicken in your favorite marinade for extra flavor.
Recipes Tips:
Make sure to slice the vegetables evenly to ensure they cook evenly on the grill. You can also add a squeeze of fresh lemon juice or a sprinkle of fresh herbs like parsley or basil for extra flavor. Leftovers can be stored in an airtight container in the fridge for up to 3 days.
Vegetarian Quinoa Bowl
- Prep Time: 10 minutes
- Cook Time: 20 minutes
- Total Time: 30 minutes
- Recipe Category: Lunch
- Recipe Cuisine: Mediterranean
- Aggregate Rating: 4.4/5
Ingredients:
- 1 cup quinoa, rinsed and drained
- 2 cups vegetable broth
- 1 can chickpeas, drained and rinsed
- 1 red bell pepper, chopped
- 1/2 cucumber, chopped
- 1/2 red onion, chopped
- 1/4 cup chopped fresh parsley
- 2 tbsp olive oil
- 1 tbsp lemon juice
- 1/2 tsp salt
- 1/4 tsp black pepper
Instructions:
- In a medium pot, bring the quinoa and vegetable broth to a boil. Reduce heat, cover, and simmer for 15-20 minutes or until the quinoa is tender and the liquid is absorbed.
- In a large