21 Day Fix Meal Plan and Fitness Plan: Week 2

Last week was my first week of the 21 Day Fix fitness and meal plan.  I must say that I am pleasantly pleased with the program and nutrition program.  I was never hungry and felt satiated the whole day.  My energy level was constant.  The only kicker with this is you need to make sure you have a plan for the day/week… otherwise it is really easy to fail.


The fitness program is customizable to all fitness levels and abilities.  I found myself sore the next day which surprised me… in a good way!  I plan to add in running to the fitness program.  I will be using my heart rate monitor much more lately as I experiment with heart rate training, the MAF method.  More on this in a few days as I will draft up a complete post on my game plan.

21 Day Fix Meal Plan

My 21 Day Fix meal plan for week 2 of the program is below.  Feel free to pin it to refer to at a later date if you are wanting to get an idea of different meals and combinations for your own 21 Day Fix program.

21 day fix meal plan, 21 day fix fitness plan

I took a photo log of my food for each day last week.  I started off the week great, following the plan and making smart choices.  I will be honest, by the end of the week my stubbornness shown through and I found myself not following my meal plan accordingly.  When I didn’t eat enough I became hangry and frustrated easily.  This is a lesson learned.  I must EAT and make sure the food I eat is healthy… in order for me to be the best ME possible.

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2014-03-20 08.31.06 2014-03-24 14.15.59

And by Friday I totally and completely fell off the healthy eating bandwagon.  Business and poor planning totally was my excuse.  By the time dinner rolled around I was hangry, starving, and ready to shove LOADS of yummy pizza in my mouth.  Needless to say, my tummy was not happy with me afterwards… I could have and should have stopped at 1 slice… but hungry throws caution to the wind.

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If you are interested, you can check out last week’s 21 Day Fix meal plan for more yummy meal and snack combinations.

Running Plan

My Run days on the fitness plan are general.  I have a goal of staying within my MAF heart rate zone of 140-150.  I am sticking to running 3-4 times a week and strength training the other days.

Monday 4 miles.
Wednesday will be around 8 miles with 6-8 strides afterwards.
Saturday will be a long easy run attempting to stay within the zone prescribed.

I love science and I am excited to use my body and physical fitness passion as a science experiment.  Experimenting with how heart rate training will benefit my running output… and recovery.  I want to be around for a long time for my family.  Eating healthy and moving often while being smart is important to me.

Do you plan your meals?
How often do you do strength training?
Have you done heart rate training before?


  1. says

    I plan my meals every week, and normally go to the store on Sunday or Monday and get everything for the week. As for strength training, I try to do at least 3 days a week. Sometimes more, sometimes less. My favorite is Body Pump, because I feel like I get a well rounded workout with some cardio in the mix.

  2. says

    You’ve got me interested in MAF. My heart rate averages in the high 150s when I run, often getting up to high 170s. I’m old, 55, but in pretty good shape. I run slow anyway, but I think I will give that a try for a few months (after my first half this weekend!) to see if I can improve my speed in three months. Thanks! Good luck with your plan. Those who fail to plan, plan to fail!

    • says

      Thanks! I would consider myself still a young pup. I am 33… but my heart rate always seems so high (even when I am carrying on a conversation with friends when running). Weird. I am excited to try this training plan… with the hopes that my overall heart health will improve as well as speed. :)

      I look forward to hear how YOU do on the plan too!

  3. Stacy says

    I just started the 21 day fix and looking for meal plans to help because I already feel overwhelmed and wanting to stop as I feel its so time consuming. I thank you for posting yours!!! huge help!!!

    Also, where are you Saturday and Sundays?

    • says

      You are welcome. I do a general meal plan for my weekends (dinner). With my husband home and us always on the go I don’t necessarily plan (share) my weekend menus because they are so varied. You could simply follow a meal plan from the week that you enjoyed and have a simple dinner (red/green/yellow).

  4. Connie says

    Having read this I thought it was very enlightening. I appreciate you finding the time and effort to put
    this content together. I once again find myself spending a significant amount of time
    both reading and leaving comments. But so what,
    it was still worth it!

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