Free Beachbody 21 Day Fixed Meal Plan (Printable)

Here is a Free Beachbody 21 Day Fixed Meal Plan

As much as this worries us, the truth is that summer will eventually come. We’ll make vacation plans and pick a gorgeous bikini. So how will our body look in this bikini? Let’s do something instead of worrying about it.

We took the first step and came up with a perfect 21-day plan. By the end of the plan, it will be inevitable that you are fully prepared for that bikini. At the same time, you will eat incredibly healthy for 21 days. So is that all that this diet will add to you? Here is more good news. Don’t be surprised to see your hair, skin and nails improve at the end of this diet. Because eating well always makes you look better.

Points to Consider While Following the Beachbody 21 Day Fixed Meal Plan

Beachbody 21 day fix

Beachbody 21 day fixed – Other points to note

1. Physical Activity

Physical activity is very important. We all know this. The weight loss process occurs when a calorie deficit is created. This means that when you burn more calories than you eat, weight loss occurs. That’s why you should start the process by walking twice a day, one in the morning and again in the evening.

If you do soft exercises at home, that will work too. Arrange it in the same way–half an hour in the morning and half an hour in the evening. The most effective way to lose weight is to consider diet and exercise as a package. This exercise not only changes the number on the scale, it also changes your appearance, it shapes your body.

2. Sleep

Your sleep pattern is one of the most important points that will support you while dieting. Not getting enough sleep slows down your metabolism. Sleeping more than necessary has the same effect. It also causes fat in your abdominal area.

3. Water

Water helps us burn fat in our body.  If you drink water, your body will not retain water. Actually, the formula is that simple. In this way, toxins begin to be removed and you feel full. You should drink at least 2.5 liters of water a day

Beachbody 21 Day Fixed Meal Plan

Follow this diet for 3 weeks, then go in front of the mirror and enjoy seeing the difference.

Day 1

Detox for 2 days

Breakfast 

  • Watermelon Smoothie

1 cup lactose-free kefir
1 teaspoon of chia seeds
1 apricot
A few leaves of mint
1 slice of watermelon

Gather all the ingredients together. Add them to your smoothie maker or blender and run it.

Snack

  • As many cucumbers as you want

Lunch

  • As many cucumbers as you want

Dinner

  • 1 boiled egg
  • 1 slice of cheese not exceeding 30 grams
  • Cucumber
  • Tomato
  • Arugula
  • Lettuce

Day 2

Breakfast 

  • Watermelon Smoothie

1 cup lactose-free kefir
1 teaspoon of chia seeds
1 apricot
Few leaves of mint
1 slice of watermelon

Gather all the ingredients together. Add them to your smoothie maker or blender and run it.

Snack

  • As many cucumbers as you want

Lunch

  • As many cucumbers as you want

Dinner

  • Fry 1 egg with 30 grams of cheese and 1 teaspoon of olive oil
  • Cucumber
  • Tomato
  • Arugula
  • Lettuce

Day 3

Breakfast

  • 1 cup of lukewarm water with lemon and cinnamon (when you wake up)
  • 1 cup of green tea (optional)
  • Dill omelette made with 1 egg and 2 tablespoons of curd cheese (Sprinkle some paprika on it. The thermogenic feature of pepper will increase the metabolic rate by stimulating the body temperature. So don’t skip it.)
  • Greens
  • 1 thin slices of whole wheat bread
  • 5-6 raw almonds

Lunch

  • 8 tablespoons of artichoke with minced meat
  • 3 tablespoons of plain probiotic yogurt
  • 2 thin slices of whole wheat bread (optional)

Artichokes have antioxidant content and help facilitate weight loss.

Snack

  • 1 cup lactose-free milk
  • 4-5 strawberries

Dinner

  • 6 tablespoons of purslane salad with yogurt
  • 1 scoop of noodle soup
  • 1 thin slices of whole wheat bread (optional)

Snack

  • Sprinkle 1 teaspoon of cinnamon on 2 rings of pineapple

Day 4

Breakfast 

Drink warm water with lemon when you wake up. Do this every morning. Lemon contains vitamin C. This stimulates your metabolism.

  • 1 cup linden tea (unsweetened)
  • Whole wheat toast with 2 finger thick feta cheese
  • 1 boiled egg
  • 2-3 walnuts
  • Greens

Lunch

  • 6 tablespoons of boiled peas
  • 2 thin slices of whole wheat bread
  • 1 bowl of yogurt

Snack

  • 8 hazelnuts
  • 1 cup of green tea

Dinner

  • Boiled or sautéed lean mixed vegetables
  • 100-120 grams of grilled meat
  • 1 thin slice of whole wheat bread

Snack

  • 5-6 plums
  • 3 tablespoons of probiotic yogurt

Day 5

Detox for 2 days again

Breakfast 

  • Watermelon Smoothie

1 cup lactose-free kefir
1 teaspoon of chia seeds
1 apricot
Few leaves of mint
1 slice of watermelon

Gather all the ingredients together. Add them to your smoothie maker or blender and run it.

Snack

  • As many cucumbers as you want

Lunch

  • As many cucumbers as you want

Dinner

  • 1 boiled egg
  • 1 slice of cheese not exceeding 30 grams
  • Cucumber
  • Tomato
  • Arugula
  • Lettuce

Day 6

Detox for 2 days again

Breakfast 

  • Watermelon Smoothie

1 cup lactose-free kefir
1 teaspoon of chia seeds
1 apricot
Few leaves of mint
1 slice of watermelon

Gather all the ingredients together. Add them to your smoothie maker or blender and run it.

Snack

  • As many cucumbers as you want

Lunch

  • As many cucumbers as you want

Dinner

  • 1 boiled egg
  • 1 slice of cheese not exceeding 30 grams
  • Cucumber
  • Tomato
  • Arugula
  • Lettuce

Day 7

Breakfast 

As soon as you wake up, put 1 stick of cinnamon in 1 cup of lukewarm water and drink the water after 15 minutes. This will accelerate your fat burning, as well as prevent sweet craves that may occur.

  • 4 tablespoons of oatmeal
  • 1 cup of almond milk
  • 1 teaspoon cinnamon
  • 2 dried apricots
  • 1 medium green apple

Lunch

  • 6 tablespoons of chickpeas with chicken
  • 1 cup of yogurt
  • A bowl of lemon salad (lean)
  • 1 thin slice of whole wheat bread (optional)

Snack

  • 1 medium-size banana
  • 1 walnut

Dinner

  • 1 cup boiled brussels sprouts
  • 3 grilled meatballs
  • 1 bowl of tzatziki

Snack

  • 1 cup of green tea
  • 3-4 breadsticks
  • 1 slice of feta cheese

Printable (PDF) Beachbody 21 Day Fix

Meals Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7
Breakfast Watermelon Smoothie
1 cup lactose-free kefir
1 teaspoon of chia seeds
1 apricot
Few leaves of mint
1 slice of watermelon
Watermelon Smoothie
1 cup lactose-free kefir
1 teaspoon of chia seeds
1 apricot
Few leaves of mint
1 slice of watermelon
1 cup of lukewarm water with lemon and cinnamon (when you wake up)
1 cup of green tea (optional)
Dill omelette made with 1 egg and 2 tablespoons of curd cheese (Sprinkle some paprika on it. The thermogenic feature of pepper will increase the metabolic rate by stimulating the body temperature. So don’t skip it.)
Greens
1 thin slices of whole wheat bread
5-6 raw almonds
1 cup linden tea (unsweetened)
Whole wheat toast with 2 finger thick feta cheese
1 boiled egg
2-3 walnuts
Greens
Watermelon Smoothie
1 cup lactose-free kefir
1 teaspoon of chia seeds
1 apricot
Few leaves of mint
1 slice of watermelon
Watermelon Smoothie
1 cup lactose-free kefir
1 teaspoon of chia seeds
1 apricot
Few leaves of mint
1 slice of watermelon
4 tablespoons of oatmeal
1 cup of almond milk
1 teaspoon cinnamon
2 dried apricots
1 medium green apple
Snack As many cucumbers as you want
As many cucumbers as you want
As many cucumbers as you want
As many cucumbers as you want
Lunch As many cucumbers as you want
As many cucumbers as you want
8 tablespoons of artichoke with minced meat
3 tablespoons of plain probiotic yogurt
2 thin slices of whole wheat bread (optional)
6 tablespoons of boiled peas
2 thin slices of whole wheat bread
1 bowl of yogurt
As many cucumbers as you want
As many cucumbers as you want
6 tablespoons of chickpeas with chicken
1 cup of yogurt
A bowl of lemon salad (lean)
1 thin slice of whole wheat bread (optional)
Snack 1 cup lactose-free milk
4-5 strawberries
8 hazelnuts
1 cup of green tea
1 medium-size banana
1 walnut
Dinner 1 boiled egg
1 slice of cheese not exceeding 30 grams
Cucumber
Tomato
Arugula
Lettuce
1 boiled egg
1 slice of cheese not exceeding 30 grams
Cucumber
Tomato
Arugula
Lettuce
6 tablespoons of purslane salad with yogurt
1 scoop of noodle soup
1 thin slices of whole wheat bread (optional)
Boiled or sautéed lean mixed vegetables
100-120 grams of grilled meat
1 thin slice of whole wheat bread
1 boiled egg
1 slice of cheese not exceeding 30 grams
Cucumber
Tomato
Arugula
Lettuce
1 boiled egg
1 slice of cheese not exceeding 30 grams
Cucumber
Tomato
Arugula
Lettuce
1 cup boiled brussels sprouts
3 grilled meatballs
1 bowl of tzatziki
Snack Sprinkle 1 teaspoon of cinnamon on 2 rings of pineapple
5-6 plums
3 tablespoons of probiotic yogurt
1 cup of green tea
3-4 breadsticks
1 slice of feta cheese
Total calories for the day 660 660 1400-1500 1400-1500 660 660 1400-1500

References:

https://hub.jhu.edu/at-work/2020/01/15/focus-on-wellness-drinking-more-water/

https://www.nfcr.org/blog/blogfoodiefridaysamazing-antioxidants-artichokes/launch

See Also:

Female Body Toning Meal Plan (7 Day)

21 Day 1500 Calorie Fix Meal Plan

Sout Beach Diet Plan for Women