My On The Go Meal Prep (21 Day Fix)

Breaking Bad 

Those who know me well are aware of how fitness-focused I try to be. Determined not to be limited by health conditions staying fit isn’t about just looking good it has become a lifestyle. Through God’s grace, I can run between weightlifting, cardio & kickboxing but my results seemed to fall flat due to bad eating habits. Now it’s not like I am a significant junk food eater. Somedays I would overeat and others I wouldn’t eat at all, my balance was completely off to the point where my temple wasn’t even getting the nutrition it needs. Some signs I noticed were increased hair loss, hormonal breakouts (yes, the foods you eat affects hormones!), tiredness, & belly bloat. 

“So, whether you eat or drink, or whatever you do, do all to the glory of God.” – 1 Corinthians 10:31

With preparing spiritually & mentally for my mission trip to Colombia, I also needed to secure my physical. To break through bad habits, based on the 21-day fix diet, I put together a On The Go meal plan to follow. Hopefully, using this, as a guide will help me get a little closer to my fitness goals & although all my strength comes from Christ, it will be an additional boost while serving in missions. 

“I can do all things in Him who strengthens me.” – Philippians 4:13

21 Day Fix 1200 Easy Week Meal Plan 

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Grocery List 

Protein (RED Container) 

Eggs ( I prefer Free range brown) 

0% Plain Fat Greek Yogurt ( I use Fage) 

6 Pieces of Chicken Breast 

Tuna Pack (Sunkist pouch) 

Vegetable (Green Container)  




Bell peppers ( A bag of baby bells is way easier to chop for prep)


Carbohydrates (Yellow Container) 

Granola (7grams of sugar or less)  


Bag of small sweet potatoes 

Fruits (Purple) 


Bag of Apples 

Healthy Fats (Blue Container) 



Seeds (Orange) 


Milled Flaxseeds

Oils & Butters (Teaspoon)

Natural Peanut Butter ( Any nut butter is perfect) 

If you have a nut allergy, there are also seed butter as an alternative option

Bulk Recipes & Tips 

Spinach & Egg Muffin

Take two eggs & spinach mix into a bowl then place ingredients into a muffin tin. Bake for 15mins, depending on your muffin pan you can make 12 at a time. 

Tip: If not in the mood to cook sweet potato in large quantity simply poke some holes in it with a fork & place in the microwave for 5:30mins 


Layer Greek yogurt, granola, & milled flax seed in mason jars for a ready-made breakfast. 

Shredded Chicken

Throw full chicken breast pieces in a crockpot with a 1.5 cups of water let slow cook up to 6 hours. While monitoring shred chicken with a fork, you can add some salt-free seasoning for flavor. 

Veggie Mix Recipe

Chop bell peppers, onion, asparagus, & carrots into smaller pieces then throw all into a WOK or pan to stir-fry. I just used a quick spray of olive oil PAM but other than that no oil was added. Let simmer for about 10-15 minutes & veggies are cooked to your liking. 

Tip: I made a trail mix combining my (blue) almonds  & (orange) peanuts in order to make it easier for grabbing on the go. 

It’s never too late to start making better choices towards living mindfully, spiritually, & healthy. Take each day at a time & don’t fear failure because thanks to the Lord there is always tomorrow to try again. 

God Bless & Peace Be With You! 

Crys xo;


Try it for yourself! Please share results & testimonies.






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