Please note: This post contains affiliate links for products I’m obsessed with, meaning I may earn a small commission if you make a purchase through these links, at no extra cost to you.

21 Day Fix & 2B Mindset: The Ultimate Low Carb “No Yellow” Meal Plan & Grocery List

Hey there, health enthusiasts! Are you looking to shed those extra pounds, maintain your hard-earned results, or simply enjoy delicious, healthy meals without feeling deprived? This comprehensive 21 Day Fix and 2B Mindset friendly meal plan is your go-to guide for a week of incredible “no yellow” dinners, designed to keep you on track with your low-carb goals. Whether you’re in the midst of a weight loss journey or navigating the sometimes-tricky waters of maintenance, this plan offers the perfect blend of flavor, nutrition, and convenience. Get ready to embrace a week of satisfying, low-carb eating!

For years, after successfully completing two rounds of the 21 Day Fix to conquer that pesky baby weight, I’ve been living in the maintenance phase. And let me tell you, maintenance can be just as challenging, if not more so, than an active round of the FIX. That clear-cut goal isn’t always there, and the temptation to indulge more frequently can creep in. Before you know it, tracking slips, portions become estimates, and you stop truly listening to your body’s cues. This often leads to that familiar autumn realization: those skinny jeans are feeling a little… well, skinnier than last year!

If this sounds familiar, you’re not alone. It’s certainly been my story. That’s why I recently jumped back into a full round of the FIX, and I’m already feeling incredible. One of my favorite strategies for success, especially when backward planning my dinners first, is to focus on “no yellow” meals. This simple trick provides so much more flexibility throughout the day, leaving room for those little indulgences (like a glass of wine!) without derailing my progress. The best part? This approach is also fantastic for those following the 2B Mindset, or honestly, anyone who appreciates truly delicious and healthy food. Let’s dive in!

Why Choose “No Yellow” Meals for the 21 Day Fix?

For those unfamiliar with the 21 Day Fix, the “yellow container” represents carbohydrates – things like grains, starches, and some fruits. While carbs are an essential part of a balanced diet, strategically reducing or eliminating yellow containers from certain meals, especially dinner, offers several compelling benefits:

Increased Flexibility: By making your dinners “no yellow,” you free up those yellow containers for other times of the day. This might mean enjoying a serving of fruit with breakfast, a small portion of whole grains with lunch, or even that glass of wine in the evening without guilt.
Enhanced Satiety: “No yellow” dinners typically focus on lean proteins and a generous amount of green vegetables. This combination is incredibly filling and satisfying, helping to prevent late-night cravings and overeating. You’ll feel full longer, which is crucial for weight management.
Low-Carb Benefits: A lower-carb approach can aid in weight loss by encouraging your body to burn fat for fuel. It can also help stabilize blood sugar levels and reduce bloating, leaving you feeling lighter and more energized.
Simplicity: While it might sound restrictive, planning “no yellow” dinners can actually simplify meal prep. Many delicious and easy recipes naturally fall into this category, making healthy eating more accessible.

Understanding the 2B Mindset and How This Plan Aligns

The 2B Mindset is another fantastic nutrition program focused on healthy eating habits, particularly around the principle of “Veggies First” and ensuring adequate protein intake. This “no yellow” meal plan naturally aligns with many 2B Mindset principles:

Veggies First: Our meals are packed with nutrient-dense vegetables, making them the star of the plate, exactly as encouraged by 2B Mindset.
Plenty of Protein: Each dinner features a substantial source of lean protein, helping to keep you full and satisfied.
Hydration Focus: While not explicitly in the meal plan, the emphasis on whole, unprocessed foods supports a healthy intake of water-rich foods, complementing 2B Mindset’s hydration guidelines.
“No Compromise” on Flavor: These recipes prove that healthy eating doesn’t mean sacrificing taste. They are designed to be delicious and enjoyable, fitting perfectly with the 2B Mindset philosophy of loving your food.

Throughout the meal plan, you’ll find specific tips for 2B Mindset followers to easily adapt these meals to their guidelines, ensuring everyone can benefit from these healthy, flavorful dinners.

Your Delicious 21 Day Fix & 2B Mindset Low Carb Meal Plan

Monday: Sausage and Cauliflower Casserole

Kick off your week with a hearty and satisfying casserole! This dish combines savory turkey sausage with tender cauliflower, baked in a rich, cheesy sauce. It’s incredibly comforting, packed with flavor, and makes for excellent leftovers. Plus, it’s a fantastic way to get a generous serving of veggies without feeling like you’re missing out on anything!

Groceries:

1 head of cauliflower, chopped into florets
Spicy turkey sausage (I used 3 REDS worth/about 3 links)
1/4 onion, finely chopped
1 clove of garlic, minced
1/3 cup of low sodium chicken broth
1 cup of ricotta cheese (part-skim works great)
1-2 cups Spinach and/or kale
Olive oil cooking spray (I often use my EVO oil sprayer for even application)
1/3 cup Parmesan cheese blend – I love the shaved kind

Tips:

Prep Ahead: This casserole is an excellent make-ahead dish! Assemble everything on Sunday, cover, and refrigerate. Then simply bake on Monday evening for a super quick weeknight meal. This strategy saves so much time!

Tuesday: Spaghetti Squash Shrimp Scampi

Enjoy a lighter, yet incredibly flavorful, take on classic shrimp scampi. Swapping traditional pasta for spaghetti squash keeps this dish low-carb and loaded with nutrients. The succulent shrimp are tossed in a garlicky lemon sauce, making for an elegant and satisfying dinner that feels like a treat but keeps you fully on plan. It’s a perfect example of how delicious “no yellow” can be!

Groceries:

1 medium spaghetti squash, cooked and shredded
1 1/4 lbs of raw shrimp (peeled and deveined)
Butter-flavored olive oil, regular olive oil, or a small amount of butter
2 lemons (for juice and zest)
4 cloves garlic, minced
1 shallot, finely diced
Fresh Italian parsley, chopped
2/3 cup organic low-sodium chicken broth
1/2 slice of gluten-free bread (or any bread you have) for optional breadcrumbs
2/3 cup of good Parmesan cheese, divided

Tips:

Sunday Prep: Cook your spaghetti squash on Sunday to ensure a speedy and effortless weeknight meal. You can bake it whole or cut it in half, scoop out seeds, and roast. Once cooled, shred the “spaghetti” strands and store in the fridge.

For the Kids: If your children aren’t keen on spaghetti squash yet, simply serve their shrimp scampi over regular whole wheat pasta or brown rice.

For 2B Mindset: To keep this dish fully “Water First” and “Veggie Rich,” omit the breadcrumbs entirely. The dish will still be incredibly flavorful without them, focusing on the protein and veggies.

Wednesday: Instant Pot Chicken Marsala (Stove-Top Option Available)

Indulge in this restaurant-quality Chicken Marsala, made easy in the Instant Pot or on your stovetop. Tender chicken and earthy mushrooms are bathed in a rich, savory Marsala wine sauce. This elegant dish is surprisingly simple to prepare and offers a gourmet experience that fits perfectly into your low-carb lifestyle. It’s comforting, satisfying, and a definite crowd-pleaser.

Groceries:

1-2 pounds of chicken thighs (boneless, skinless are ideal) or chicken breasts if preferred
4 tsp butter or ghee
Olive oil spray (again, my EVO sprayer is a favorite)
2 cups sliced mushrooms (cremini or button)
1 shallot, finely diced
3 cloves of garlic, minced
Salt to taste
Freshly ground black pepper
Garlic powder
3/4 cup of Marsala wine (don’t skip this for authentic flavor!)
1/2 cup chicken stock, low sodium
1 tablespoon of tapioca starch, corn starch, or rice flour (can sub any preferred thickening agent)

Tips:

Serving Suggestion: For a truly delicious and complementary combo, serve your Chicken Marsala with our creamy 21 Day Fix Mashed Cauliflower (recipe below). Alternatively, if you’re short on time, a bag of steamed fresh green beans or asparagus makes for a perfect quick veggie side.

21 Day Fix Mashed Cauliflower

Creamy, dreamy mashed cauliflower is the perfect low-carb alternative to mashed potatoes. It’s surprisingly rich and flavorful, especially when loaded with a few simple ingredients, making it an ideal “green container” side for any meal.

Groceries:

1 head of cauliflower
Garlic powder, to taste
2 tbsp. Parmesan cheese (grated or shredded)
2 tbsp. plain Greek yogurt (0% or 2%)

Thursday: Stuffed Acorn Squash with Sausage, Spinach, and Feta

Warm up with this incredibly flavorful and comforting stuffed acorn squash. Roasted until tender, the squash provides a sweet and earthy base for a savory filling of poultry sausage, fresh spinach, and tangy feta cheese. It’s a complete meal in one beautiful package, perfect for a cozy weeknight and surprisingly simple to prepare. This dish highlights how satisfying whole, unprocessed foods can be.

Groceries:

2 Acorn Squash
4 tsp olive oil, divided
1 lb sweet or spicy poultry sausage (chicken or turkey, ideally with feta and spinach if available for extra flavor)
Olive oil cooking spray
1/2 onion, chopped
3 cloves of garlic, minced
2 cups of fresh spinach
1/2 cup of feta cheese (crumbled, or substitute with your favorite cheese for a twist)
2 tablespoons of Pecorino Romano cheese (grated)
Sea salt or Himalayan salt, to taste

Tips:

Efficient Prep: Roast (and even stuff!) your acorn squash the night before while you’re already in the kitchen making your Chicken Marsala. This dual-tasking approach makes weeknight cooking a breeze.

For 2B Mindset: Acorn squash is considered an FFC (Fiber-Filled Carb) in the 2B Mindset. If you prefer to minimize FFCs at dinner or want a more veggie-focused meal, you can easily adapt this! Transform it into a savory stir-fry dish by adding chopped zucchini to the sausage and spinach mixture. Or, instead of acorn squash, stuff zucchini boats with the same delicious filling. Use a recipe like these 21 Day Fix Zucchini Lasagna Boats as a guide for how to prepare the zucchini.

Friday: Blue Cheese Burgers

Celebrate the end of the week with these gourmet blue cheese burgers! Juicy, lean ground sirloin patties are infused with tangy blue cheese crumbles, creating an explosion of flavor in every bite. Served without a bun and paired with a healthy side, these burgers are a fantastic low-carb option that satisfies those weekend cravings without compromising your diet. They’re simple, quick, and incredibly satisfying.

Groceries:

1 1/2 lb extra lean ground sirloin (or ground turkey for a leaner option)
1/3 cup of blue cheese crumbles
Himalayan salt, to taste
1 tsp of olive oil (for cooking)
Optional – sliced mushrooms, caramelized onions, or avocado for toppings!

Tips:

Delicious Side: Try these crispy turnip fries as a yummy, low-carb alternative to traditional French fries. They are a game-changer!

For the Kids: Before mixing in the blue cheese, set aside a portion of the ground sirloin to make a few plain patties for the kids. Serve their burgers on whole wheat buns (if desired) and with a side of sweet potato fries or fruit.

For 2B Mindset: Serve your blue cheese burger with a generous side of grilled asparagus, a large green salad, or steamed broccoli to ensure you’re hitting your “Veggies First” and “Fiber Filled” goals. This easily makes it a perfect 2B Mindset meal without any adjustments.

Maximizing Your Success with This “No Yellow” Meal Plan

Adopting a “no yellow” strategy or following the 2B Mindset is about more than just what’s on your plate; it’s about building sustainable habits. Here are some extra tips to ensure your week is a resounding success:

Embrace Meal Prepping: Many of these recipes are designed with meal prep in mind. Dedicate a couple of hours on Sunday to chop vegetables, cook grains (for non-yellow meals if applicable), and even assemble casseroles. This will dramatically reduce stress during busy weeknights.
Stay Hydrated: Water is your best friend on any health journey. Aim for at least half your body weight in ounces of water daily. It helps with satiety, metabolism, and overall well-being.
Plan Your Snacks Wisely: While this plan focuses on dinners, don’t forget about snacks! Opt for “green” and “red” container-friendly snacks like hard-boiled eggs, raw veggies with hummus, Greek yogurt, or a handful of nuts.
Listen to Your Body: Pay attention to hunger cues and feelings of fullness. This is a core principle of both 21 Day Fix (especially in maintenance) and 2B Mindset. Don’t eat just because it’s “time”; eat when you’re hungry and stop when you’re satisfied.
Track Your Progress: Whether it’s with your 21 Day Fix containers, the 2B Mindset tracker, or a simple food journal, tracking helps keep you accountable and reveals patterns in your eating habits.
Be Prepared for Eating Out: If you plan to eat out, review the menu beforehand. Look for lean proteins, plenty of vegetables, and ask for dressings on the side. Most restaurants can accommodate low-carb requests.

Ready to Transform Your Week?

This “no yellow” meal plan and grocery list offers a delicious and effective way to stick to your 21 Day Fix and 2B Mindset goals. By focusing on satisfying proteins and an abundance of fresh vegetables, you’ll enjoy incredible flavor while making significant strides toward your health and fitness aspirations. These meals are proof that healthy eating can be exciting, simple, and utterly delicious. Dive in, enjoy every bite, and feel the amazing difference!

Don’t forget to share your favorite “no yellow” creations and tips in the comments below!