You’ll Love The Master’s Hammer & Chisel
Ready to rock and roll with The Master’s Hammer & Chisel? Good! You’re going to LOVE the program. Not so sure about the whole container thing? The meal plan that, at first glance, looks confusing? Have no fear. We’ve got your back. The truth is, regardless of what program you’re committing to, the nutrition plan is literally equal to 80% of your results. As in, doing the workouts WITHOUT tackling your nutrition is going to leave you feeling stronger, but maybe not with the after photo you were hoping for.
Because Body Electric leads so many successful online accountability groups (we call them Challenge groups), we wanted to offer our Challengers some sample meal plans for each category of the Master’s Hammer & Chisel nutrition plan, so as to show them the simplicity of it and to offer an example to follow for the 60 days. And then we thought, “Why not share it with everyone?”
Voila! Here’s to hoping this encourages you to go ALL IN with your program!
Meal Prep For The Master’s Hammer & Chisel
First things first, meal preparation is absolutely key. And it doesn’t have to take ridiculous amounts of time. Schedule your time on Sundays (or whenever works for you) to get your food ready for the week. You won’t regret it!
Let’s dive in…
Grocery List for the Meal Plans Listed Below
1 package Ezekiel or whole grain bread
1 box whole grain crackers
1 container natural almond butter
1 container natural peanut butter
7 apples
4-7 grapefruit (for Plans C through H only)
4-7 bananas
1-3 large tubs baby spinach
1 bag potatoes, approximately 9 potatoes (plans F through H only)
1 small bag baby carrots (plans C through H only)
1-2 bags pre-sliced brussels sprouts
1 container strawberries (Plan H only)
1 bag rolled oats (plans D through H only)
1 bag of brown rice and/or cooked quinoa
1-3 dozen eggs (plans D through H only)
1-2 rotisserie chickens (preservative/antibiotic free)
1-5 pounds of beef and/or fish
1 package uncured turkey bacon (Plans D through H only)
1 container cashews (plans C through H only)
1 bottle organic salad dressing of choice
1 bottle olive oil (extra virgin, cold-pressed)
Cinnamon and Himalayan sea salt (optional)
Plan A (3 Green, 2 Purple, 4 Red, 2 Yellow, 1 Blue, 1 Orange, 2 tsp.)
Breakfast: Shakeology blended with water, ice, and 1/2 banana) + coffee (optional)
Lunch: 2 Green containers of baby spinach topped with 2 reds of rotisserie chicken and 1 Orange container of dressing with 1 slice whole grain bread
Mid-Afternoon Snack: apple with 12 almonds
Dinner: 2 Reds of fish or beef with 1 Green container of roasted brussels sprouts (use your 2 tsp. of olive oil for cooking) and 1/2 medium potato
Plan B (4 Green, 3 Purple, 4 Red, 3 Yellow, 1 Blue, 1 Orange, 4 tsp.)
Breakfast: Shakeology with 4 oz. unsweetened almond milk, 4 oz. water, ice, and half of a banana
Mid-Morning Snack: 1 Purple container berries with coffee + 2 tsp. coconut oil
Lunch: 3 Green containers of baby spinach topped with 2 Red containers of rotisserie chicken and 1 Orange of dressing, and 4 whole grain crackers
Mid-Afternoon Snack: apple with 12 almonds
Dinner: 1 Red container of beef or fish with 1 Green container of roasted brussels sprouts, (use 2 tsp. olive oil for cooking), 1 slice whole grain bread, and 1 Yellow container of cooked quinoa
Plan C (5 Green, 3 Purple, 5 Red, 4 Yellow, 1 Blue, 1 Orange, 5 tsp.)
Breakfast: 1 slice Ezekiel toast topped with 2 tsp. almond butter and 1/2 grapefruit + coffee (optional)
Mid-Morning Snack: Shakeology with 4 oz. unsweetened almond milk, 4 oz. water, and ice
Lunch: 3 Green containers baby spinach topped with 2 Reds of rotisserie chicken, 8 whole cashews, 10 baby carrots, and 1 Orange of dressing
Mid-Afternoon Snack: apple with 3 tsp. all-natural PB
Dinner: 2 Reds of taco meat (seasoned with Fix-approved spices), 2 corn tortillas, 1 Yellow nonfat refried beans, and 1 Green of sliced peppers [OR 2 Reds of beef with 1.5 Yellows potatoes and 1 Green brussels sprouts)
Plan D (6 Green, 4 Purple, 6 Red, 4 Yellow, 1 Blue, 1 Orange, 6 tsp.)
Breakfast: 1 yellow cooked oatmeal seasoned with cinnamon, 2 eggs scrambled in 2 tsp. olive oil, 2 slices turkey bacon one whole grapefruit + coffee (optional)
Mid-Morning Snack: Shakeology blended with water, ice, 1 Green baby spinach, and half banana
Lunch: 3 Green containers of baby spinach topped with 2 Reds rotisserie chicken and 1 Orange dressing, plus 2 slices Ezekiel toast
Mid-Afternoon Snack: apple with 4 tsp. all-natural peanut butter
Dinner: 1.5 Reds of beef or fish, 1 Yellow of diced sweet potatoes seasoned with cinnamon, and 20 baby carrots
Plan E (7 Green, 5 Purple, 6 Red, 5 Yellow, 1 Blue, 1 Orange, 7 tsp.)
Breakfast: 2 slices Ezekiel toast topped with 3 total tsp. of almond butter, 2 hardboiled eggs, 1 whole grapefruit + coffee (optional)
Mid-Morning Snack: Shakeology blended with water, ice, 1 Green baby spinach, and banana
Lunch: 3 Greens of baby spinach topped with 2 Reds of rotisserie chicken, 8 whole cashews, and 1 Orange dressing, with 16 whole grain crackers)
Mid-Afternoon Snack: 10 baby carrots + apple with 4 tsp. all-natural peanut butter
Dinner: 2 Reds of beef or fish, 2 Greens of roasted brussels sprouts, and 2 Yellows of cooked quinoa or brown rice
Plan F (8 Green, 5 Purple, 7 Red, 7 Yellow, 1 Blue, 1 Orange, 8 tsp.)
Breakfast: 2 slices Ezekiel toast topped with 3 tsp. of almond butter, 4 eggs scrambled in 2 tsp. olive oil with 1 Green of spinach, and 1 whole grapefruit + coffee (optional)
Mid-Morning Snack: Shakeology blended with water, ice, 1 Green baby spinach, and banana
Lunch: 3 Greens baby spinach topped with 2 Reds rotisserie chicken, 8 whole cashews, and 1 Orange dressing, along with 1.5 cooked potatoes
Mid-Afternoon Snack: 10 baby carrots, apple, 3 tsp. all-natural peanut butter
Dinner: 2 Reds of beef or fish, 2 Greens of roasted brussels sprouts, and 2 Yellows of cooked brown rice
Plan G (9 Green, 5 Purple, 8 Red, 8 Yellow, 1 Blue, 1 Orange, 8 tsp.)
Breakfast: 2 slices Ezekiel toast topped with 3 tsp. of almond butter, 1 Yellow of cooked oatmeal, 4 eggs scrambled in 2 tsp. olive oil with 2 Greens of spinach, and 1 whole grapefruit + coffee (optional)
Mid-Morning Snack: Shakeology blended with water, ice, 1 Green baby spinach, and banana
Lunch: 3 Greens baby spinach topped with 2 Reds rotisserie chicken, 8 whole cashews, and 1 Orange dressing, along with 1.5 cooked potatoes
Mid-Afternoon Snack: 10 baby carrots, apple, 3 tsp. all-natural peanut butter
Dinner: 3 Reds of beef or fish, 2 Greens of roasted brussels sprouts, and 2 Yellows of cooked brown rice
Plan H (10 Green, 6 Purple, 9 Red, 8 Yellow, 1 Blue, 1 Orange, 9 tsp.)
Breakfast: 1 package Ezekiel or whole grain breadBreakfast: 2 slices Ezekiel toast topped with 3 tsp. almond butter, 1 Yellow of cooked oatmeal seasoned with cinnamon, 4 eggs scrambled in 2 tsp. olive oil with 2 Greens of spinach, and 1 whole grapefruit + coffee (optional)
Mid-Morning Snack: Shakeology blended with water, ice, 2 Greens baby spinach, and banana
Lunch: 3 Greens baby spinach topped with 3 Reds rotisserie chicken, 8 whole cashews, and 1 Orange dressing, along with 1.5 cooked potatoes, and 1 Purple container berries
Mid-Afternoon Snack: 10 baby carrots, apple, 4 tsp. all-natural peanut butter
Dinner: 3 Reds of beef or fish, 2 Greens of roasted brussels sprouts, and 2 Yellows of cooked brown rice
Whew. We hope that helps! But here’s the thing: Do you HAVE to keep it this simple and boring? Absolutely not! That’s why the Fixate cookbook, as well as our Body Electric FREE Cookbook, exists… to help you spice things up! The purpose of THIS post is to help the beginner get an understanding of how to appropriately portion their days’ worth of meals, and to give you a plan, at least for that first week, for you to get comfortable with the process. Once you do, and you have meal prepping down to an art, then you can up your game with some fancier recipes and container allocation!
Cheers to The Master’s Hammer & Chisel Meal Plans!
Cheers to that chiseled body you’re going to have in 60 days thanks to on point nutrition and killer workouts. Let’s do this!
To learn more about joining our next Body Electric online accountability group, click here.
To learn more about Shakeology, click here.
Contact us to Learn More About The Master’s Hammer & Chisel
To learn more about The Master’s Hammer & Chisel, or about getting started with your journey with the 21 Day Fix, click here.