Fitness | Nutrition | Lifestyle

Coach Monica’s Portion Fix / 21 Day Fix Meal Prep Tips

21 Day Fix Meal Prep Tips |


Coach Monica’s 21 Day Fix Meal Prep Tips

My primary goal as a coach specializing in the 21 Day Fix is to simplify 21 Day Fix meal prep.

Now here this…you do NOT have to reinvent your menu every week and you do NOT have to eat the same thing over and over! The secret is buffet-style meal prep.

What is Buffet Style Meal Prep?

Buffet-style meal prep is when you prepare a variety of staple foods—like meats, veggies, rice, etc.—ahead of time and store them in individual containers to eat throughout the week. When it’s meal time, your fridge is just like a restaurant buffet! You grab a little bit of this and a little bit of that, throw some seasonings on top, and voila – you have a delicious in minutes without the boredom!

Buffet-style meal prep is a HUGE time saver over preparing separate individual meals. It’s also conducive to feeding a family with a variety of eating requirements and tastes.

Buffet Style and 21 Day Fix Meal Prep Tips

My first buffet-style and 21 Day Fix meal prep tip is to buy in bulk—and freeze the leftovers. This is a BIG time and money saver.

Here are some of the most common items I buy in bulk at Costco:

  • Organic boneless, skinless chicken breasts (about 27 servings)
  • Frozen shrimp
  • Ground beef and turkey
  • Organic free range eggs
  • Dried herbs/spices
  • Storage containers


My second buffet-style and 21 Day Fix meal prep tip is that it’s ALL about the seasonings! Make up a variety of spice mixes ahead of time and use them to add variety to your week’s meals.

Here are the staple dried herbs, spices, and flavor zingers I always have on hand:

  • Cumin
  • Coriander
  • Garlic powder
  • Onion powder
  • Dried mint
  • Dried basil
  • Red chili powder
  • Lime juice
  • Braggs Amino Acids

You’ll find several seasoning recipes on Page 43 of the 21 Day Fix Eating Plan that comes with the program. But, I want you to go beyond the eating plan and create your own, too!

Here are a few of my favorites:

  • Mexican (or Taco) Seasoning: 1 tsp cumin, 1 tsp coriander, 1/2 tsp garlic
  • Thai Seasoning: 1 tsp dried basil, 1 tsp dried mint, 1/4 tsp onion powder
  • Italian Seasoning: 1/4 tsp dried basil, 1 tsp garlic powder, 1 tsp onion powder

Add red chili powder, lime juice and/or Braggs Amino Acids to taste as you like!

21 Day Fix Food Prep Tasks

Here are the 21 Day Fix food prep tasks that I do every week:

  • Cook up some meats
    • Chicken: I like it boiled and shredded
    • Ground meat or turkey: sautéed and drained
    • Frozen shrimp: I just keep this frozen and grab however many I want to boil or sauté for each meal

I recommend that you do NOT season the meat until you make your meals. That way, if you’re making a taco or tostada, you can sprinkle on homemade taco seasoning. If you’re feeling like an Asian bowl, use your Thai seasoning. Or, maybe you’re feeling like some Italian-style zoodles with tomatoes, meat, and Italian seasoning!

  • Hard boil eggs
  • Cut up veggies
  • Cook a batch of brown rice or quinoa (Note: Trader Joes has some excellent frozen brown rice that’s ready in 3 minutes!)

I always have whole wheat pitas, corn tortillas, and/or whole grain bread on hand…but, as you may know, we don’t get a whole lot of carbs! And, OF COURSE, I always have a supply of my favorite go to meal—Shakeology—on hand. There’s nothing better when I’m running around like a crazy woman and don’t have time to sit down and eat.

Free Help with Your 21 Day Fix Nutrition

I just touch the surface of Buffet Style Meal prep in this post. It’s such a huge part of my coaching philosophy that I created a little school about it (once a teacher, always a teacher lol): Buffet Style Meal Prep School

Nutrition is THE most important aspect of your weight loss journey…because you can’t out-exercise a bad diet. Autumn makes the 21 Day Fix SO simple…but, at first, everything can feel a bit overwhelming. I created a 21 Day Fix meal plan for my newbie Fixers and you can get it FREE when you sign up below. Once you confirm your email subscription, you’ll get:

  • (7) meal plans
  • A grocery shopping list
  • A color-coded 21 Day Fix food list (to help you make your very own meal plans)
  • My email newsletter filled with helpful info, tips and motivation

I hope you join me and my 21 Day Fix Family accountability Group. There will never be a better time to start than TODAY!

Author: Monica

Wife, mother, former elementary school teacher, one-half of a dynamic coaching team and co-founder of the Fit Club Network. I am currently an Independent 14 Star Diamond Coach whose passionate about helping others transform their lives.

Leave a Comment

This site uses Akismet to reduce spam. Learn how your comment data is processed.

Related Posts

Pin It on Pinterest

Share This