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3-Day Meal Plan

This is only a sample meal plan; one that I use when I need to refocus and get back on track with my healthy eating. Please mix and match as you see fit. I’ve also listed some vegetarian options (I’m a vegetarian!)

** Drink 6-8 glasses of water PER day
** If youʼre hungry, eat additional veggies, protein or a healthy 100-200 calorie snack

Mix and Match for 3 days!

Breakfast:

  • Shakeology with 1 cup water or Almond Milk, banana and 6-8 ice cubes
  • Oatmeal with fruit
  • Whole Wheat Bread with scoop of Peanut Butter and Banana
  • 2 Eggs with veggies

Snack Options:

AM (mid-morning) and PM (mid-afternoon)

  • Celery and Peanut Butter
  • Greek Yogurt and Blueberries
  • Fresh Grapes and (15-20) Almonds
  • String Cheese and Apple
  • Bell Pepper and Hummus (1/4 cup)
  • Oranges and Grapes

Lunch Options:

  • Turkey Sandwich on Whole Wheat Bread, lettuce, tomato with and Apple.
  • (vegetarian) Boca burger or egg salad sandwich
  • Turkey Wheat Tortilla Roll-up, spinach, tomato, 1 teaspoon dijon mustard
  • (vegetarian) Roll-up with spinach, tomato, hummus spread and black beans
  • Tomato and Mozzarella Salad: fresh spinach, 1 tomato, 1 1/2 low moisture cheese and 2 tablespoons fat-free salad dressing or vinaigrette, or lemon

Dinner Options:

  • Pick 1 Protein: Grilled chicken, Salmon, 2 egg omelet or Boca burger
  • Unlimited Veggies (flavor with Mrs. Dash or salt-free or low sodium seasoning)
  • Breakfast for dinner (always good!) Omelet with veggies, wheat toast, bacon

Click here to download, print and create your own 3 Day Meal Plan.
3 Day Schedule

Feel Free to email me if you have questions: missy@workoutwithmissy.com

I am a Certified Personal Trainer, Online Coach and Nutrition Specialist with 20 years of experience in the fitness industry. I received my degree in Exercise and Health Science. I am not an RD so these plans are my personal plans and only used to give you ideas. There are several ways to eat healthy and it’s key that you find what works for YOU so you’ll maintain it and create a healthier lifestyle.

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Cherry Blossom Smoothie Bowl

Pro tip: To make the bowl thick enough to support the cherries and strawberries, we used three cups of ice. If making this as a shake, you may prefer to only use one cup of ice.

Cherry Blossom Smoothie Bowl

Total Time: 10 min.
Prep Time: 10 min.
Cooking Time: None
Yield: 1 serving

Ingredients:

  • ¼ cup water
  • ½ cup unsweetened almond milk
  • 1 scoop Vanilla Shakeology
  • ½ cup frozen unsweetened black cherries, pitted, divided use
  • ½ tsp matcha powder
  • 3 cups ice
  • ¼ cup strawberries, sliced
  • 1 Tbsp. unsweetened shredded coconut
  • 1 Tbsp. raw pumpkin seeds (pepitas)

Preparation:
1. Place water, almond milk, Shakeology, half of the cherries, matcha, and ice in blender; cover. Blend until smooth.
2. Place smoothie in a medium bowl. Top with remaining cherries, strawberries, coconut, and pumpkin seeds; serve immediately.

recipe provided by Team Beachbody.

Kristen 21 Day Fix Success Story

Kristen 21 Day Fix Success StoryWe are all BUSY … whether it’s a move like Kristen’s story or it’s carpooling with kids, traveling for work … we tend to eat out more than we should (want). These eating habits can catch up with us … in more ways than one! I’m so glad Kristen decided to try the 21 day fix and learned healthier habits.

Kristen went through a huge move that kept her from cooking at home. As a result, she would eat out regularly and wasn’t making the healthiest choices! Once she saw the results 21 Day Fix was giving other people, she decided to try it for herself. In 21 days, she lost 11 pounds and 13 inches!

She said, “The 21 Day Fix helped me in so many ways. Not only am I able to feel comfortable for the first time in years, but my eating habits are so much better. This program isn’t like other diets. It’s a way of life.”

Way to go, Kristen!

Do you need help with your fitness program and health goals? Join my next online challenge group!
(via team Beachbody success stories)

21 Day Fix Challenge

Join our 21 Day fix online group! Your program includes home workouts, meal guides and recipes, Shakeology, color coded food containers, access to our private FB group with other women who will be your fitness buddies, supporters and motivators!

Look at Kristy …. she had always been fit, but after having a child she found it tough to include exercise back into her routine, as a lot of moms do! But she decided to get back in the fitness game starting with with the 21 Day Fix and was hooked! She has now completed 3 rounds and lost 8 lbs, and 12 inches. Way to go Kristy!

Apply Today! I’ll respond to you within 72 hours!