22 HARD CORPS MEAL PLAN- STEP BY STEP GUIDE

  22 HARD CORPS MEAL PLAN

WILD & FIT

Daily rations in this 22 Minute Hard Corps meal plan include three square meals and two snacks that will stimulate your palate and fuel your workouts for those eating at the 1,200–1,500 calorie level. If you are enlisted in another calorie level, simply double the number of rations in a recipe as needed, or combine additional rations to make more meals or snacks. You’ll notice that this meal plan also includes shakeology to help maximize your results! 

When it comes to nutrition you need to start with a plan! I sat down with my 22 minute hard corps planner and figured out what my starting calorie bracket was and then wrote out my meal plan! Planning ahead will 100% Help you to stay on track and ultimately allow you to get better results than just winging it!

*I am using the meal plan from the BeachBody blog! But have made some changes to fit my needs/likes.

I then made my grocery list! Found below!

RATIONS LIST FOR THE WEEK:

Vegetables
5 cups spinach
2 heads lettuce
15 asparagus spears
1½ cups snap peas
1 bunch cilantro
1 bunch green onions
1 lime
3 cups broccoli florets
1 large tomato

Fruits
2 lbs. strawberries
1 banana
1 12 oz. bag frozen raspberries

Bulk
16 walnut halves
6 Tbsp. sesame seeds
¾ cup brown rice (or 1½ cups cooked brown rice)

⅓ cup dry quinoa (or 1 cup cooked quinoa)

1 cup steel cut oats. (or 2½ cups cooked steel cut oats)

Dry and Canned Goods
1 jar nut butter

Proteins
1 dozen eggs
1 rotisserie chicken (or 2 6oz. chicken breasts, cooked)
8 oz. cocktail shrimp (or 8 oz. cooked shrimp)
12 oz. ground bison (or bison steak, or lean ground beef)
8 oz. ground turkey

Deli
1 container prepared hummus

Pantry
cinnamon
cayenne
cumin
chili powder
garlic powder
vanilla extract
coconut oil
olive oil
balsamic vinegar

My total cost for my meal plan for TWO weeks was $150 Now keep in mind i did buy some extra foods in order to meal prep for my entire family! I am also a bit of a bargain hunter and i suggest looking into coupons from the grocery store of your choice. This will help with the cost if you are low budget or are a bargain hunter like myself!


In the photos below you may notice some extra food items that are not placed on the list. When i meal prep i don't just meal prep for myself i meal prep for my whole family! Which includes a 5 year old and my man child (hubby ;) )

Once my grocery shopping was done it was time to MEAL PREP! 

The 22 Minute Hard Corps Meal Plan Menu:

Breakfast: Spinach Egg Cups with Steel Cut Oats and 1 cup sliced strawberries

Shakeology Snack: Shakeology with 1 cup frozen raspberries or ½ banana and 2 tsp. nut butter

Lunch (M/W/F): Sesame Chicken with Asparagus

Lunch (T/Th): Quinoa Shrimp Cocktail- ( I did not make this recipe for this week as i am doing a full week of this my second week into hard corps!) 

Dinner (M/W/F): Bison and Broccoli Stir Fry

Dinner (T/Th): Grilled Turkey Lettuce Wrap ( I did not make this recipe for this week as i am doing a full week of this my second week into hard corps!) 

Snacks: 8 walnuts sprinkled with cinnamon and cayenne or hummus with lettuce

Here’s what your meal plan for the week will look like when you’re done.

BREAKFAST
Spinach Egg Cups with Steel Cut Oats and 1 cup sliced strawberries
(2 eggs, 1 cup spinach, ½ cup steel cut oats sprinkled with cinnamon and vanilla extract, 1 cup sliced strawberries = 1 red, 1 green, 1 purple, 1 yellow)

you may recognize these little colored containers! Yes they are the same containers that the 21 day fix uses. Beachbody loved the results that us coaches and challengers have been getting with these containers that they have added it into the 22 hard corps program! 

My favourite? Purple=Fruit!

I bought some of these divided containers from the dollar store. They were $3 for 3 of them! 

SHAKEOLOGY SNACK
Shakeology with 1 cup frozen raspberries or ½ banana  and 2 tsp. nut butter (1 red, 1 purple, 2 tsp.)

SNACKS
MWF: ¼ cup hummus with 2 lettuce leaves (1 blue)
T/Th: 8 walnuts sprinkled with cinnamon and cayenne  (1 blue)

LUNCHES
MWF: Sesame Chicken with Asparagus
(¾ rotisserie chicken breast, 5 roasted asparagus spears, ½ cup steamed snap peas, 2 Tbsp. sesame seeds, ½ cup brown rice sprinkled with cumin and chili powder, and chopped fresh cilantro = 1 red, 1 green, 1 yellow, 1 orange)

T/Th: Quinoa Shrimp Cocktail
(1 cup lettuce, topped with ¾ cup cocktail shrimp or cooked shrimp, ½ cup cooked quinoa, 1 chopped green onion, wedge of lime, chopped cilantro, drizzled with vinaigrette = 1 red, 1 green, 1 yellow, 1 orange)
** I can't wait to try this recipe out next week! 

DINNERS
MWF: Bison and Broccoli Stir Fry
(4 oz. ground bison, cayenne, garlic powder, 1 tsp. coconut oil, 1 cup broccoli florets = 1 red, 1 green, 1 tsp.)

As you can see i did pre make two of the ingredients .. I will be throwing these in a pan the night of and mixing the seasoning in each night!

T/TH: Grilled Turkey Lettuce Wrap
(4 oz. turkey patty with 2 lettuce leaves, 2 tomato slices, balsamic vinegar, 1 tsp. olive oil = 1 red, 1 green, 1 tsp.)
** These will be great for next week!

You will find below the step by step guide on how to prepare you meals for a week! This includes the two extra meals that i will be making next week as well as snacks! I hope you enjoyed reading this post on my starting journey with this amazing new program! If you are looking for more info on this program in particular or would like some more support through your journey please message me at wildandfit.4@gmail.com OR reach  me on Facebook at www.facebook.com/alexnhalton

YOUR STEP-BY-STEP STRATEGIC GUIDE TO PREPARING YOUR PREP QUICKLY:
1. Deploying the right equipment will make this advanced meal preparedness more efficient. A rice cooker will make quick work of cooking the brown rice, quinoa, and if your cooker has a “porridge” setting, even the steel cut oats. If you do not have a rice cooker, all of these foods can be cooked on a stovetop. Start your meal prep by cooking ¾ cup brown rice in 1½ cups water, then set the rice aside to cool. Next, cook ⅓ cup quinoa in ⅔ cup water and then set aside to cool. Finally, cook 1 cup steel cut oats in 3½ cups water. Divide cooked oats evenly between five food containers, placing about ½ cup oatmeal in each. Set aside to cool.

2. While grains cook, bring a pot of water to boil. Fill a large bowl with water and ice. Place a steaming basket over the boiling water and steam 3 cups chopped broccoli for 2–3 minutes, then plunge broccoli into the icy water (this stops the cooking process and assures that your broccoli will be bright green when you eat it). Use a slotted spoon to remove broccoli from the ice water and set the broccoli aside. Using the same boiling water, steam 1½ cups snap peas. Plunge snap peas into ice water, then remove them with a slotted spoon and set aside.

3. Heat oven to 375° F. Coat a baking sheet with nonstick spray. Wash the asparagus, then chop about 2 inches off the ends and discard ends. Place asparagus on the baking sheet, season with salt and pepper if desired, then roast in the oven for 10–15 minutes or until tender. Leave oven on.

4. Heat a large pan over medium heat. Spray with nonstick cooking spray. Add 5 cups spinach, stirring frequently until spinach is wilted, about 3 minutes. Crack 10 eggs into a large bowl and whisk the eggs until the yolks and whites are combined. Add the spinach to the eggs and season with salt and pepper if desired. Spray a muffin tin with nonstick spray. Divide egg and spinach mixture evenly between 10 of the muffin cups. Bake in the oven for about 20 minutes, or until eggs are set. Place on a wire rack to cool, then remove egg cups from muffin tin. Add two egg cups to each of the containers that have oatmeal. Top each container of oatmeal with 1 cup sliced strawberries (or wait until after you reheat the oatmeal to add strawberries). Cover containers and place in fridge.

5. Sprinkle the brown rice with ½ tsp. cumin, ½ tsp. chili powder, 3 Tbsp. sesame seeds, and as much chopped cilantro as you’d like, then stir to combine. Fill three food containers with ½ cup each of the rice mixture. Top with ¾ of a rotisserie chicken breast, 5 spears of asparagus, and ½ cup snap peas. Sprinkle vegetables with 1 Tbsp. sesame seeds. Cover containers and place in fridge.

6. Fill two food containers each with 1 cup of lettuce. Top with ¾ cup cocktail shrimp (or cooked shrimp), ½ cup quinoa, 1 chopped green onion, as much cilantro as you want, and a wedge of lime. Cover containers and place in fridge. (Just before serving drizzle with vinaigrette.)

7. Divide 8 oz. ground turkey half, and shape each half into a patty; season with salt and pepper or other spices if desired. Heat a pan over medium heat and spray with nonstick cooking spray. Cook patties for 3–4 minutes, then flip. Cook for an additional 3–4 minutes, or until patties are no longer pink in the center. Set patties aside to cool.

8. Using the same pan, cook 12 oz. ground bison (or sliced bison steak, or lean ground beef) in 3 tsp. coconut oil until no longer pink, about 6 minutes. Sprinkle bison with cayenne pepper, garlic powder, salt, and pepper if desired. Divide bison evenly between three food containers. Add 1 cup broccoli to each container, cover, and place in fridge.

9. Place cooled turkey patties in two food containers. Add two leaves of lettuce and two tomato slices to each container. Cover containers and place in the fridge. (Just before serving drizzle with 1 tsp. olive oil and balsamic vinegar).

10. Prepare three small containers with ¼ cup hummus and 2 large lettuce leaves. Count out 2 servings each of 8 pistachios, sprinkle nuts with cinnamon and cayenne.