21 DAY WORKOUT CALENDAR

Week 1 Week 2 Week 3

Day Day Day
Double Option
M
1 8 15
Total Body
Total Body Total Body Total Body Cardio Fix
Cardio Fix Cardio Fix Cardio Fix
Pilates Fix

Day Day Day

2 9 16 Double Option
T Upper Fix Upper Fix Upper Fix
Upper Fix

Cardio Fix

Day Day Day

3 10 17 Double Option
W Lower Fix Lower Fix Lower Fix
Lower Fix

10-min fix for abs

Day Day Day

Double Option
Th
4 11 18
Pilates Fix
Pilates Fix Pilates Fix Pilates Fix Total Body
Cardio Fix

Day Day Day

5 12 19 Double Option
F Cardio Fix Cardio Fix Cardio Fix
Cardio Fix

Upper Fix

Day Day Day

Double Option
S
6 13 20
Dirty 30
Dirty 30 Dirty 30 Dirty 30
Upper Fix

Day Day Day

7 14 21 Double Option
Su Yoga Fix Yoga Fix Yoga Fix
Yoga Fix
 21 DAY
BODY MEASUREMENT TRACKER
GOALS
Weight Neck Biceps Chest Waist Hips Forearm Thigh

DAY: DAY:

Neck

Weight Weight
Chest
Neck Neck
Waist
Biceps Biceps
Hips
Chest Chest

Waist Waist
Thigh
Hips Hips

Forearm Forearm

Thigh Thigh
 Portion Control Extended Food List
Veggies
• Artichokes, 1/2 large • Collard greens,cooked or raw • Pumpkin (regular or West Indian),chopped
• Asparagus,10 large spears • Cucumbers • Radishes
• Banana peppers,3 medium • Eggplant, 1/2 medium • Snow peas
• Beets, 2 medium • Jicama,sliced • Squash(summer),sliced
• Broccoli,chopped • Kale,cooked or raw • Sprouts
• Brussels sprouts,chopped or 5 medium • Lettuce (NOT icebery) • String beans
• Cabbage,chopped • Mushrooms • Tomatillos,chopped or 3 medium
• Carrots,sliced or 10 medium baby • Okra • Tomatoes,chopped,cherry or 2 medium
• Cauliflowers,chopped • Onions,chopped • Watercress,cooked or raw
• Celery • Peppers,sweet,sliced • Winter squash (all varieties),cubed
• Cayote squash,chopped • Poblano chiles,chopped

Fruit
• Apple,sliced or 1 small • Graperfruit,divided into sections or 1/2 large • Peach,sliced or 1 large
• Apricots,4 small • Grapes • Pear,sliced or 1 large
• Banana,1/2 large • Green Banana, 1/2 large • Pineapple,diced
• Bitter orange, 1 medium • Guava, 2 medium • Pomegranate, 1 small
• Blackberries • Honeydew melon,diced • Raspberries
• Blueberries • Kiwifruit,2 medium • Salsa,pico de gallo
• Breadfruit, 1/8th small • Mango,sliced • Starfruit, 2 medium
• Cantaloupe,diced • Nectarine,sliced or 1 large • Strawberries
• Cherries • Orange,divided into sections or 1 medium • Tangerine,2 small
• Dwarf Red Banana, 1 1/2 small • Papaya,chopped • Tomato sauce,plain or marinara
• Figs,2 small • Passion fruit, 3 fruits • Watermelon,diced

Protein
• Boneless,skinless chicken or turkey • Goat,cooked,chopped • Sardines (fresh or canned in water),7 medium
breast,cooked,diced • Greek yogurt,plain,1% • Shakeology,1 scoop
• Clams,canned,drained • Ham slices,low-sodium,fat-free, 6 slices • Shellfish (shrimp.crab,lobster),cooked
• Cottage cheese, 2% • Lean ground chicken or turkey ( ≥ 93% lean),cooked • Squab,cooked,chopped
• Duck breast,cooked,chopped • Lean ground red meat ( ≥ 95% lean),cooked • Squid cooked,chopped
• Egg whites, 8 large • Octopus.cooked,chopped • Tempeh
• Eggs,2 large • Pork tenderloin,diced,cooked • Tofu,firm
• Fish,cold water,wild caught (cod salmon,halibut,tuna), • Protein powder (whey,hemp,rice,pea), 1 1/2 scoops • Tuna,canned light in water,drained
cooked,flaked (approx.42 g depending on variety) • Turkey bacon (reduced fat), 4 slices
• Fish,fresh water (catfish,tilapia,trout),cooked,flaked • Red meat,extra-lean,cooked,diced • Turkey slices,low-sodium,fat-free, 6 slices
• Game:buffalo (bison,ostrich,venison),cooked,chopped • Ricotta cheese,light • Veggie burger, 1 medium patty
• Yogurt,plain,2%

Carbs
• Amaranth,cooked • Crackers,whole-grain, 8 small crackers • Pita bread,whole wheat, 1 small (4 inch)
• Bagel,whole-grain, 1/2 samll (3 inch) • Edamame,shelled • Plantains,sliced or 1/2 medium
• Barley,cooked • English muffin,whole-grain, 1/2 muffin • Potato,mashed or 1/2 medium
• Bean,cooked,drained • Hominy,cooked • Quinoa,cooked
• Bread,whole-grain, 1 slice • Lentils,cooked,drained • Refried beans,nonfat
• Brown rice,cooked • Millet,cooked • Sweet potato,chopped
• Buckwheat,cooked • Oatmeal,rolled,cooked • Tortilla,corn, 2 small (6 inch)
• Bulgur,cooked • Oatmeal,steel-cut,cooked • Tortilla,whole wheat, 1 small (6 inch)
• Cassava (Yuca), 2 ounces • Pancakes,whole-grain, 1 small (4 inch) • Waffles,whole-grain, 1 waffle
• Cereal,whole-grain,low sugar • Pasta,whole-grain,cooked • Wild rice,cooked
• Corn on the cob, 1 ear • Peas • Yams,chopped
• Couscous,whole wheat,cooked

Healthy Fats
• 10 pecan halves,raw • Cheddar,shredded • Monterey Jack,shredded
• 12 almonds,whole raw • Coconut milk,canned • Mozzarella (low-moisture),shredded
• 14 peanuts,whole,raw • Cotija cheese,crumbled • Oaxaca cheese,crumbled
• 20 pistachios,whole,raw • Feta cheese,crumbled • Parmesan,shredded
• 8 cashews,whole,raw • Goat cheese,crumbled • Provolone,shredded
• 8 walnut halves,raw • Hummus • Queso Fresco,crumbled
• Avocado,mashed or 1/4 medium

Seeds & Dressings

• Coconut,unsweetened,shredded • Peanuts • Sesame seeds,raw
• Flaxseed,ground • Pumpkin seeds,raw • Sunflower seeds,raw
• Olives, 10 medium

Oils & Nut Butters

• Extra-virgin coconut oil • Nut butter (peanut,almond,cashew,etc.) • Seed butters
• Extra-virgin olive oil • Pumpkin seed oil • Walnut oil
• Flaxseed oil
 TALLY SHEET
Prefer Green Portion Control Kit 21 Day Meal Planner Tracker
Caloric Target: 1200-1499

Day Workout
Containers
Veggies Fruit Proteins Carbs Fats Seeds Oils
3 2 4 2 1 1 2

BREAKFAST SNACK LUNCH SNACK DINNER SNACK

 TALLY SHEET
Prefer Green Portion Control Kit 21 Day Meal Planner Tracker
Caloric Target: 1500-1799

Day Workout
Containers
Veggies Fruit Proteins Carbs Fats Seeds Oils

4 3 4 3 1 1 4

BREAKFAST SNACK LUNCH SNACK DINNER SNACK

 TALLY SHEET
Prefer Green Portion Control Kit 21 Day Meal Planner Tracker

Caloric Target: 1800-2099

Day Workout
Containers
Veggies Fruit Proteins Carbs Fats Seeds Oils

5 3 5 4 1 1 5

BREAKFAST SNACK LUNCH SNACK DINNER SNACK

 TALLY SHEET
Prefer Green Portion Control Kit 21 Day Meal Planner Tracker

Caloric Target: 2100-2300

Day Workout
Containers
Veggies Fruit Proteins Carbs Fats Seeds Oils

6 4 6 4 1 1 6

BREAKFAST SNACK LUNCH SNACK DINNER SNACK

 TALLY SHEET
Prefer Green Portion Control Kit 21 Day Meal Planner Tracker

Caloric Target: 2300-2499

Day Workout
Containers
Veggies Fruit Proteins Carbs Fats Seeds Oils

7 5 6 5 1 1 7

BREAKFAST SNACK LUNCH SNACK DINNER SNACK

 TALLY SHEET
Prefer Green Portion Control Kit 21 Day Meal Planner Tracker

Caloric Target: 2500-2800

Day Workout
Containers
Veggies Fruit Proteins Carbs Fats Seeds Oils

8 5 7 5 1 1 8

BREAKFAST SNACK LUNCH SNACK DINNER SNACK