What’s On the Menu This Week

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What a great past week! Yesterday, we finished our 7-Day Clean Eating Group (stay tuned for details on my next one offered) and today begins Day 1 of my Break A Habit 21 Day Fix Challenge Group. Each and every day for 21 days, we are eating clean and exercising for just 30 minutes a day.

21 day fix 1

Our Challenge Group is a small PRIVATE by Invitation Only group run monthly on the Facebook ‘group’ platform. It is a COMPLETE SYSTEM not just bits and pieces. In a challenge group, for less than the cost of a gym membership, you get:

  • Daily 1:1 Personal Support (from me of course)
  • Daily Accountability
  • A Proven, World Class Fitness AND nutritional program tailored to YOU and your specific goals and needs
  • Daily Tips, Motivation, Meal Plans and Shopping Lists
  • A like minded community where there is always someone ‘there’ for you
  • A safe place to both teach and learn, and be empowered by the process!

I start one new challenge group monthly and space must obviously be limited to provide the 1:1 accountability. 

As I begin my 21 Day Fix Challenge Group, I thought it would be beneficial to share with you how I plan and prepare for the 21 days. If you’re participating and preparing for the challenge, scheduling the time to do it and gathering the right materials requires action on your part, and mine.  However, the very hardest part is clearly defining WHY you want to do this.  WHY do you want to plan out and eat healthy meals.  My original motivation wasn’t so much the ease and peace of mind that this menu brought to my life, but rather this is helping me reach my goals to be healthy and fit so I can be a good example to my children, my husband and to anyone who takes the time to follow me on Facebook, twitter or this blog.  I am also dedicated to being the best personal coach I can be to those who sign up for my free coaching program and come to me for guidance.  Those are the things that keep me motivated to take action each week and create a healthy menu.

The Power of a Weekly Meal Plan

I’m telling you, this is life changing. If you’ve been a loyal reader, then you know, I’ve always meal planned.  I don’t have that constant nagging in my mind about meals!  I know what I am eating for breakfast, lunch, snack(s) and dinner.  Consistently meal planning has allowed me to focus on more important things in my life like my family and I am reaching my personal, fitness and business goals quicker than ever.  Cutting out the distractions of trivial details leaves your mental energy free for the bigger, more important things in your life.  Now, the quality of what you eat is not trivial, of course, but what you are making for dinner each night should not consume space in your head at all hours of the day.

The most important thing about planning out my family’s weekly meals plans, is that it allow me to take control of our family’s nutrition.  I personally have some steep fitness and health goals written out for myself and what I put it in my mouth is 80% of the battle.  I MUST be diligent about my nutrition if I am to achieve my goals, and failure is not an option. I usually set aside 30-45 minutes on Sunday or Monday morning and that time is dedicated to carefully planning out my menu and shopping list. Then it is done and out of the way, and that my friends, is a beautiful thing.

The outline below is tailored to my recommended 1,200-1,399 calorie range, for the 21-Day Fix Program so if your calorie count is different, yours will look slightly different. Do I always eat all this food? No, not always. One thing you might notice about eating healthy food is that it has a lot more volume than sugar-salt-and-fat-dense food. If you’re new at this, you may find yourself filling up quickly. That’s okay.  Just eat what you can. It’s an eating plan, not an eating contest. If I know I’m not going to finish all the containers, I make a point of eating a little from all of the containers or rotating the ones I skip each day.

Since I’ve been doing this for awhile, I know how much I will eat on a daily basis without starving myself or overeating. I only eat what fits into the containers. If I fill full, I stop eating.  It’s a wonderful system that teaches you portion control, and how many portions of each food category you should be fueling your body with. With that being said, the point is, not to get you addicted to using the containers, the point is to help you create and adopt a lifestyle.


1200-1399 Calories


Green: 3
Purple: 2
Red: 4
Yellow: 2
Blue: 1
Orange: 1
Teaspoon: 2

*Shakeology is my daily dose of dense nutrition and something I drink on a daily basis. One shake is considered 1 red container. If you are already drinking Shakeology, you have a list of what foods are considered red. Just swap for your shake. (For ex.: instead of scrambled eggs, I’ll make a shake and add the blueberries to it. That’s 1 red and 1 purple) Depending on my day, I will either have it for breakfast or lunch. If you’re new to the challenge and haven’t received your 21 Day Fix Challenge pack yet, the menu below will help guide you.

What’s On The Menu This Week


Breakfast: Cranberry Oatmeal, 2 hard boiled eggs
Snack: 12 raw almonds
Lunch: Grilled Vegetable Wrap with Tofu
Snack: 1 carrot, 1 stalk celery, 1 teaspoon natural peanut butter
Dinner: Baked Chicken Strips, mixed greens with a balsamic vinaigrette


Breakfast: Scrambled eggs, blueberries
Snack: Greek yogurt
Lunch: Mixed Green Salad, dressing, Grilled Chicken
Snack: Banana, 12 raw almonds
Dinner: Veggie Stir-Fry, 1 tsp olive oil, Sliced Top Round Steak, brown rice


Breakfast: Egg White Scramble with veggies sauteed in 1 tsp. coconut oil, 1 piece of Ezekiel bread
Snack: Greek yogurt, 1/2 banana
Lunch: Mixed Green Salad, dressing, leftover sliced top round steak
Snack: Apple, 12 raw almonds
Dinner: Cheese and Pear Quesadillas (using 1 6-inch whole wheat tortilla), steamed broccoli


Breakfast: Oatmeal with blueberries, almond milk
Snack: Greek Yogurt
Lunch: Mixed Green Salad, dressing, sliced turkey breast
Snack: Pineapple, 12 raw almonds
Dinner: Turkey Burger, Baked Sweet Potato Fries, 1 tsp olive oil, Steamed Veggies


Breakfast: Scrambled Eggs, strawberries
Snack: Greek Yogurt, 1/2 banana
Lunch: Cucumbers, Peppers, dressing, Turkey Breast, Whole Wheat Wrap, Avocado
Snack: Orange slices, cottage cheese
Dinner: Chicken and Black Bean Soup


Breakfast: Scrambled eggs, 1 tsp coconut oil, oatmeal, banana
Snack: Greek Yogurt
Lunch: Cucumbers, Peppers, dressing, Turkey Breast, Whole Wheat Wrap, Avocado
Snack: Apple
Dinner: Veggie Stir-Fry, 1 tsp olive oil, Sliced Top Round Steak


Breakfast: Poached Eggs, 1 tsp coconut oil, Whole Wheat Pancakes, sliced apple
Snack: Greek Yogurt
Lunch: Mixed Green Salad, dressing, Grilled Chicken
Snack: Banana
Dinner: High Protein Spaghetti and Turkey Meatballs

After my first round on the 21-Day Fix, I personally lost 12 pounds and since continuing on with the program, have dropped a jean size. Simply by portioning out my meals each day, drinking Shakeology and working out for 30-minutes a day in my own home. I’m excited to see my results at the end of this 21 day challenge.  

Challenge Groups are where the magic happens! In a group we put the formula of Fitness + Nutrition + Support = Success into action! So, I’m looking for some Moms who want to join me on this journey to a better and healthier lifestyle. Even my hubby is looking forward to getting back on track and joining me. The group provides support and accountability to help one another maximize results and meet their fitness goals… and it’s fun! 🙂 Who’s with me? Comment below or  and I’ll send you the details 🙂

Until next time,

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About noelskitchen

Noel is a CEO and Mother of 4 who can be found blogging from her home office, who's passionate about family, nutrition, fitness and supporting others reach their health & fitness goals. Noel uses her blog to share about simple, healthy recipes, nutrition tips, walking, workouts and a little sprinkle of life! She created Noel's Kitchen Tips teaching families how to make budget friendly meal and healthy recipes. She's blessed to have the opportunity to be able to teach busy moms and families how to use food and cooking as a means of bringing family meal times back to the table and stay fit.

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