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21 Day Fix Vegetarian Food List | Healthcare-Online

21 Day Fix Vegetarian Food List 

21 Day Fix Vegetarian is a nutrition program fitted in three weeks. The meal plan has color coded portion containers with each color representing a different type of food. The guide contains calculations on the number of each color you should have per day. The 21 Day Fix offers vegetarians and vegans a variety of foods to select from. In this way, you get to avoid meat products, eat healthy and lose weight.

21 Day Fix Vegetarian Food Lists

The 21 Day Fix program comes with seven color-coded containers that guide you on what you should eat. The colors help you determine what goes in where. Since the containers are of fixed potions you do not have to worry about the amount or weight. If it fits in the container, then it is good to go.

1. Green: Vegetables

Kale

Winter squash

Snow peas

Collard greens

Sprouts

Jicama

Spinach

Onions

Okra

Brussels sprouts

Radishes

Eggplant

Broccoli

Mushrooms

Artichokes

Asparagus

Non-iceberg lettuce

Cauliflower

Beets

Celery

Carrots

Tomatoes

Cucumbers

Sweet peppers

Summer squash

Cabbage

String beans

2. Purple: Fruits

Raspberries

Pear

Cherries

Cantaloupe

Honeydew

Nectarine

Grapefruit

Watermelon

Figs

Peach

Apricot

Strawberry

Papaya

Mango

Apple

Blackberries

Banana

Kiwifruit

Tangerine

Blueberries

Pineapple

Grapes

Orange

 

3. Red: Protein

  • Shakeology
  • Organic tempeh
  • Organic tofu
  • Veggie burger
  • Beans
  • Lentils
  • Protein powder

4. Yellow: Carbohydrates

Whole wheat/grain

Bulgur

Organic corn on the cob

Peas

Organic corn tortilla

Barely

Potato

Organic edamame

Whole wheat couscous

Buckwheat

Wild rice

Yams

Rolled oats oatmeal

Millet

Brown rice

Quinoa

Steel cut oatmeal

Amaranth

Refried beans

Sweet potato

5. Blue: Healthy Fats and Cheese

  • Avocado
  • Coconut milk
  • Peanuts
  • Cashews
  • Almonds
  • Walnut
  • Feta cheese
  • Goat cheese

6. Orange: Seeds and Dressing

  • Unsweetened shredded coconut
  • Olives
  • Raw pumpkin seeds
  • Raw sunflower seeds
  • Ground flaxseed

7. Table Spoon: Healthy Oils

  • Pumpkin seed oil
  • Flaxseed oil
  • Walnut oil
  • Extra virgin coconut oil
  • Extra virgin olive oil

21 Day Fix Vegetarian Meal Plan

Below is an example of a 21 Day Fix Vegetarian meal plan that you can try out. 

 

Breakfast

Lunch

Dinner

Monday

  • Ÿ   ½ English muffin
  • Ÿ   Protein shake
  • Ÿ   1 tsp. honey
  • Ÿ   Cherry tomatoes
  • Ÿ   Quinoa
  • Ÿ   2 servings lettuce
  • Ÿ   2 hardboiled eggs
  • Ÿ   Dijon vinaigrette
  • Ÿ   2 tsp. marinara
  • Ÿ   Veggie burger
  • Ÿ   Brown rice
  • Ÿ   Hummus
  • Ÿ   Baby carrots

Tuesday

  • Ÿ   2 Ezekial toasts
  • Ÿ   Protein shake
  • Ÿ   2 tsp. honey
  • Ÿ   Quinoa taco bake
  • Ÿ   2 corn tortillas
  • Ÿ   Sweet potato
  • Ÿ   Salsa
  • Ÿ   Greek yogurt
  • Ÿ   Boca crumbles
  • Ÿ   Green pepper

Wednesday

  • Ÿ   Protein shake
  • Ÿ   1 tsp. honey
  • Ÿ   ½ English muffin
  • Ÿ   Dijon vinaigrette
  • Ÿ   Cherry tomatoes
  • Ÿ   Light life 3 “turkey” slices
  • Ÿ   Lettuce
  • Ÿ   2 corn tortillas
  • Ÿ   Quinoa taco bake

Thursday

  • Ÿ   2 Ezekial toasts
  • Ÿ   2 tsp. honey
  • Ÿ   Protein shake
  • Ÿ   2 corn tortillas
  • Ÿ   Quinoa taco bake
  • Ÿ   Baby carrots
  • Ÿ   Hummus
  • Ÿ   Brown rice
  • Ÿ   2 tsp. marinara
  • Ÿ   Veggie burger

Friday

  • Ÿ   ½ English muffin
  • Ÿ   Protein shake
  • Ÿ   1 tsp. honey
  • Ÿ   Dijon vinaigrette
  • Ÿ   2 hardboiled eggs
  • Ÿ   2 servings lettuce
  • Ÿ   Cherry tomatoes
  • Ÿ   Quinoa
  • Ÿ   Quinoa taco bake
  • Ÿ   2 corn tortillas

Saturday

  • Ÿ   Banana oat fruit bake
  • Ÿ   Greek yogurt
  • Ÿ   Quinoa taco bake
  • Ÿ   2 corn tortillas
  • Ÿ   Green pepper
  • Ÿ   Boca crumbles
  • Ÿ   Greek yogurt
  • Ÿ   Sweet potato
  • Ÿ   Salsa

Sunday

  • Ÿ   Banana oat fruit bake
  • Ÿ   Greek yogurt
  • Ÿ   Light life “turkey” slices 3
  • Ÿ   Lettuce
  • Ÿ   Cherry tomato
  • Ÿ   Dijon vinaigrette
  • Ÿ   Quinoa taco bake
  • Ÿ   2 corn tortillas

21 Day Fix Vegetarian Recipes

1. Stacked Roasted Vegetable Enchiladas

Ingredients

  • 1 large red pepper, seeds removed, chopped
  • 1 medium zucchini chopped
  • 1 medium yellow squash, chopped
  • 1 large onion, chopped
  • 1 tablespoon olive oil
  • Salt and pepper
  • 1 can of corn drained
  • 1 can of black beans, drained and rinsed
  • 1 teaspoon ground cumin
  • 1 teaspoon chili powder
  • 2 garlic cloves, minced
  • 1 jalapeno, minced
  • ½ cup cilantro, freshly chopped
  • 2 cups red enchilada sauce
  • 10 small corn tortillas
  • 2 cups Monterey jack cheese, shredded

Directions

  • Preheat the oven to 400°F. Place the zucchini, red pepper, yellow squash and onion on the baking sheet. Sprinkle olive oil and toss the ingredients until they are fully coated. Use salt and pepper to season. Roast the veggies for 30 to 40 minutes stirring occasionally until tender. Remove the vegetables and let them cool to room temperature and reduce the oven heat to 350 °F.
  • Grease an 8 by 8 baking pan and keep it aside. Use a medium bowl to mix black beans, roasted veggie, cumin, garlic, chili powder, cilantro and jalapeno. Stir and use salt and pepper to season.
  • Spread quarter cup of the enchilada sauce into the base of the baking pan. On the sauce, add a layer of tortillas that covers the entire base of the pan. In order to make the tortillas fit, you can cut them. Then add another layer with 1/3 of the bean/vegetable mixture and 1/3 of the cheese. Make another layer of tortilla, cheese, bean/vegetables and enchilada sauce. Top it up with a layer of the same ingredients as the previous layer. Use aluminum foil to cover the pan after spraying it with cooking spray.
  • Bake for 20 minutes, remove the foil and bake for 10 more minutes until the enchiladas are boiling and the cheese is melting. Remove the enchilada from the oven and let it cool for about 10 minutes then it cut into squares and serve.

2. Asian Broccoli Salad with Peanut Sauce

Ingredients

  • 1.5 cups shelled edamame
  • ¼ cup roasted, shelled peanuts
  • 1 large head broccoli chopped into bite sizes

Peanut Sauce Ingredients

  • 1 tablespoon peanut butter
  • 2 tablespoon white vinegar
  • 2 tablespoon honey or agave
  • 2 tablespoon braggs liquid amminos (or lite soy sauce)
  • Water for thinning

Directions

  • Whisk the peanut sauce ingredients together in a bowl and keep it a side
  • Blanch the broccoli by putting it in boiling water for half a minute
  • Use a strainer to move the broccoli to a bowl with ice cold water immediately
  • Drain all the water and put in a bowl
  • Add the rest of the ingredients and mix until the sauce is coated