21 day fix recipes breakfast

The 21 Day Fix is a popular fitness and nutrition program created by Autumn Calabrese that focuses on portion control, clean eating, and regular exercise.

Breakfast is an essential meal in the 21 Day Fix program as it provides the necessary energy to kick-start the day and fuel the body for morning activities and workouts.

In this guide, we’ll explore a variety of delicious and healthy breakfast recipes that align with the 21 Day Fix principles, including portion sizes and container counts.

1. Greek Yogurt Parfait with Fresh Berries

Ingredients:

• 1 cup plain Greek yogurt (1 red container)
• 1/2 cup fresh mixed berries (1/2 purple container)
• 1 tablespoon honey or maple syrup (1 teaspoon)
• 2 tablespoons granola (1/2 yellow container)
• 1 tablespoon chia seeds (1/2 orange container)

Instructions:

1. In a bowl or parfait glass, layer the Greek yogurt, mixed berries, and granola.
2. Drizzle with honey or maple syrup.
3. Top with chia seeds for added texture and nutrition.
4. Enjoy immediately for a refreshing and satisfying breakfast.

Container Counts: 1 red, 1/2 purple, 1/2 yellow, 1/2 orange, 1 teaspoon

2. Veggie-Packed Egg Muffins

Ingredients:

• 6 large eggs (2 red containers)
• 1/2 cup diced bell peppers (1/2 green container)
• 1/2 cup chopped spinach (1/2 green container)
• 1/4 cup diced onions (1/4 green container)
• 1/4 cup low-fat shredded cheese (1/2 blue container)
• Salt and pepper to taste
• Cooking spray

Instructions:

1. Preheat the oven to 350°F (175°C). Lightly spray a muffin tin with cooking spray.
2. In a mixing bowl, whisk together the eggs, salt, and pepper.
3. Add the diced bell peppers, spinach, onions, and shredded cheese to the egg mixture.
4. Pour the mixture evenly into the muffin tin cups.
5. Bake for 15-20 minutes, or until the egg muffins are set and slightly golden.
6. Allow to cool slightly before removing from the tin. Serve warm or store in the refrigerator for a quick breakfast on the go.

Container Counts (per 2 muffins): 1/2 red, 1/2 green, 1/4 blue

3. Overnight Oats with Almond Butter and Banana

Ingredients:

• 1/2 cup rolled oats (1 yellow container)
• 1/2 cup unsweetened almond milk (1/2 yellow container)
• 1/2 banana, sliced (1/2 purple container)
• 1 tablespoon almond butter (1 teaspoon)
• 1/2 teaspoon vanilla extract
• 1/2 teaspoon cinnamon

Instructions:

1. In a mason jar or container, combine the rolled oats, almond milk, banana slices, vanilla extract, and cinnamon.
2. Stir well to combine and ensure the oats are fully covered in liquid.
3. Cover and refrigerate overnight.
4. In the morning, top with almond butter and enjoy!

Container Counts: 1 yellow, 1/2 purple, 1 teaspoon

4. Whole Wheat Avocado Toast with Poached Egg

Ingredients:

• 1 slice whole wheat bread (1 yellow container)
• 1/4 avocado, mashed (1 blue container)
• 1 large egg (1/2 red container)
• Salt, pepper, and red pepper flakes to taste
• 1/2 cup cherry tomatoes, halved (1/2 green container)
• Fresh herbs (optional)

Instructions:

1. Toast the whole wheat bread until golden and crispy.
2. While the bread is toasting, poach the egg in simmering water until the white is set but the yolk is still runny.
3. Spread the mashed avocado on the toasted bread.
4. Top with the poached egg and season with salt, pepper, and red pepper flakes.
5. Serve with cherry tomatoes on the side, garnished with fresh herbs if desired.

Container Counts: 1 yellow, 1/2 red, 1/2 blue, 1/2 green

5. Smoothie Bowl with Spinach and Pineapple

Ingredients:

• 1/2 cup frozen pineapple chunks (1/2 purple container)
• 1/2 cup fresh spinach (1/2 green container)
• 1/2 cup unsweetened almond milk (1/2 yellow container)
• 1 tablespoon chia seeds (1/2 orange container)
• 1/4 cup Greek yogurt (1/2 red container)
• 1 tablespoon unsweetened coconut flakes (1/2 blue container)
• 1 tablespoon sliced almonds (1/2 blue container)

Instructions:

1. In a blender, combine the frozen pineapple, spinach, almond milk, chia seeds, and Greek yogurt. Blend until smooth.
2. Pour the smoothie into a bowl and top with coconut flakes and sliced almonds.
3. Serve immediately and enjoy a vibrant, nutrient-packed breakfast.

Container Counts: 1/2 purple, 1/2 green, 1/2 yellow, 1/2 orange, 1/2 red, 1 blue

6. Quinoa Breakfast Bowl with Apples and Walnuts

Ingredients:

• 1/2 cup cooked quinoa (1 yellow container)
• 1/2 apple, diced (1/2 purple container)
• 1 tablespoon chopped walnuts (1/2 blue container)
• 1/4 cup almond milk (1/2 yellow container)
• 1/2 teaspoon cinnamon
• 1 teaspoon maple syrup or honey (1 teaspoon)

Instructions:

1. In a bowl, combine the cooked quinoa, diced apple, almond milk, and cinnamon.
2. Stir to mix well and heat in the microwave for 1-2 minutes, or until warm.
3. Top with chopped walnuts and a drizzle of maple syrup or honey.
4. Serve warm and enjoy a hearty and filling breakfast.

Container Counts: 1 yellow, 1/2 purple, 1/2 blue, 1 teaspoon

7. Sweet Potato and Black Bean Breakfast Hash

Ingredients:

• 1/2 cup diced sweet potato (1/2 yellow container)
• 1/2 cup black beans, drained and rinsed (1/2 red container)
• 1/4 cup diced bell peppers (1/4 green container)
• 1/4 cup chopped onions (1/4 green container)
• 1/4 avocado, diced (1 blue container)
• 1 tablespoon olive oil (1 teaspoon)
• Salt, pepper, and cumin to taste

Instructions:

1. In a skillet, heat olive oil over medium heat. Add the sweet potato and cook for 5-7 minutes, stirring occasionally.
2. Add the bell peppers and onions, and continue cooking until the vegetables are tender.
3. Stir in the black beans and season with salt, pepper, and cumin. Cook for another 2-3 minutes until heated through.
4. Remove from heat and top with diced avocado. Serve hot.

Container Counts: 1/2 yellow, 1/2 red, 1/2 green, 1 blue, 1 teaspoon

8. Cottage Cheese with Fresh Fruit and Honey

Ingredients:

• 1 cup low-fat cottage cheese (1 red container)
• 1/2 cup fresh mixed fruit (1/2 purple container)
• 1 teaspoon honey (1 teaspoon)
• 1 tablespoon chopped nuts (1/2 blue container)

Instructions:

1. In a bowl, add the cottage cheese and top with fresh mixed fruit.
2. Drizzle with honey and sprinkle with chopped nuts.
3. Enjoy a simple, protein-rich breakfast that’s quick to prepare.

Container Counts: 1 red, 1/2 purple, 1/2 blue, 1 teaspoon

9. Zucchini Pancakes with Greek Yogurt Topping

Ingredients:

• 1/2 cup grated zucchini (1/2 green container)
• 1/4 cup whole wheat flour (1/2 yellow container)
• 1 large egg (1/2 red container)
• 1/4 cup Greek yogurt (1/2 red container)
• 1 tablespoon chopped herbs (optional)
• 1/2 teaspoon baking powder
• Salt and pepper to taste
• Cooking spray

Instructions:

1. In a bowl, mix the grated zucchini, whole wheat flour, egg, baking powder, salt, and pepper.
2. Heat a skillet over medium heat and lightly coat with cooking spray.
3. Pour the batter onto the skillet to form small pancakes. Cook for 2-3 minutes on each side until golden brown.
4. Top with Greek yogurt and fresh herbs before serving.

Container Counts: 1/2 green, 1/2 yellow, 1 red

10. Peanut Butter Banana Wrap

Ingredients:

• 1 small whole wheat tortilla (1 yellow container)
• 1 tablespoon peanut butter (1 teaspoon)
• 1/2 banana, sliced (1/2 purple container)
• 1/2 teaspoon cinnamon

Instructions:

1. Spread peanut butter evenly on the whole wheat tortilla.
2. Arrange banana slices on top and sprinkle with cinnamon.
3. Roll up the tortilla, slice it in half, and enjoy a quick and easy breakfast.

Container Counts: 1 yellow, 1/2 purple, 1 teaspoon

Conclusion

These breakfast recipes are designed to help you

stay on track with the 21 Day Fix program, providing balanced nutrition and satisfying flavors.

By incorporating a variety of whole grains, lean proteins, healthy fats, and fresh fruits and vegetables, you can enjoy a nutritious start to your day while adhering to your portion control goals.

Remember to use the 21 Day Fix containers to measure your ingredients accurately and ensure you stay within your daily allotment.

Enjoy these delicious and healthy breakfast ideas and make the most of your 21 Day Fix journey!