Get Fit Together With This Meal Prep for Two
We’ve shown you a lot of ways that one person can meal prep for a week, but what if you want to meal prep for two people with different caloric needs?
Meal prep goes faster — and we think it’s more fun — when two people share the work in the kitchen!
So grab your workout buddy and use this satisfying meal prep for two and accompanying grocery lists to inspire your menu this week.
This meal prep is for one person following the 21 Day Fix Meal Plan at the 1,500–1,799 calorie level. Their buddy follows a similar meal plan for The Master’s Hammer and Chisel at the 2,400–2,699 level.
How to Meal Prep for Two
Our two meal preppers planned out their meals for the week and made a comprehensive grocery list for both.
(We’ve included separate grocery lists for each menu, so you can use the individual meal plans if you’re cooking for one).
Make shopping easy by dividing and conquering — while one gathers produce and proteins, the other can pick up dry goods and pantry items.
This is what one day of meals for two people:
21 Day Fix Meal Prep Menu:
Eating 1,500–1,799 calories per day might not sound like a lot, but when the ingredients are as nutrient-dense as these, they become a full day of hearty meals and snacks.
Daily container count:
- 4 Green Containers (vegetables)
- 3 Purple Containers (fruits)
- 4 Red Containers (proteins)
- 3 Yellow Containers (carbs)
- 1 Blue Container (healthy fats)
- 1 Orange container (nuts and seeds)
- 4 teaspoons (oils and nut butters)
This is what one week of meals looks like:
Meal 1 (Breakfast M/T/W/Th/F): Two baked eggs with 1 cup sautéed spinach, 1 cup strawberries and blueberries (not shown) , and ½ cup lentils – 1 green, 1 purple, 1 red, 1 yellow
Meal 2 (Snack M/W/F): 1 cup raspberries with 12 raw almonds – 1 purple, 1 blue
Meal 2 (Snack T/Th): 1 medium apple with 12 raw almonds – 1 purple, 1 blue
Meal 3 (Lunch M/W/F): 4 oz. Baked wild-caught salmon cooked with ½ tsp. olive oil // 1 cup Quinoa and Black Bean Salad made with quinoa, black beans, three colors of bell peppers, corn, cilantro, and cumin-lime dressing (recipe in the FIXATE cookbook equivalent to ½ green, 2 yellows, and 1½ tsp.) // 1¼ cup spiralized cucumber, 1 cup strawberries, cilantro, ¼ cup red onion, and 1 tsp. honey – 2 greens, 1 purple, 1 red, 2 yellows, 2 tsp.
Meal 3 (Lunch T/Th): 4 oz. turkey meatballs and ½ cup marinara sauce over 2 cups zucchini noodles sautéed in 2 tsp. olive oil with 1 cup white beans and ½ apple – 2 greens, 1 purple, 1 red, 2 yellows, 2 tsp.
Meal 4 (Snack M/T/W/Th/F): 1 scoop Shakeology mixed with water and 2 Tbsp. unsweetened shredded coconut– 1 red, 1 orange
Meal 5 (Dinner M/W/F): 4 oz. baked cod, 1 cup broccolini sautéed in 2 tsp. olive oil – 1 green, 1 red, 2 tsp
Meal 5 (Dinner T/Th): 4 oz. shrimp sautéed with 1 tsp. olive oil, ½ cup brussels sprouts and ½ cup purple cauliflower roasted in 1 tsp. olive oil – 1 green, 1 red, 2 tsp.
21 Day Fix Meal Prep Grocery List
Fruits and Vegetables
1 carton strawberries
1 carton raspberries
2 cartons blueberries
2 red apples
3 bell peppers
1 carton broccolini
1 bag brussels sprouts
1 bag baby carrots
1 bunch cilantro (shared between the two)
1 bag frozen corn (shared between the two)
2 cucumbers
1 red onion
2 large bags spinach
4 zucchini
Proteins
1 dozen eggs
½ lb. ground turkey
3 4-oz. cod steaks
3 4-oz. salmon steaks
8 oz. shrimp
5 packets Shakeology
Packaged and Dry Goods
1 can black beans
1 can white beans
2 cans cooked lentils (or 2½ cups)
2 cups dry quinoa (shared between the two)
1 jar all-natural marinara sauce (shared between the two)
1 bag raw almonds
1 bag unsweetened shredded coconut
Pantry:
olive oil (shared between the two)
honey (shared between the two)
red wine vinegar (shared between the two)
cumin (shared between the two)
Meal Prep for 2,400-2,699 Calorie Level
Daily container count:
- 7 Green Containers (vegetables)
- 5 Purple Containers (fruit)
- 6 Red Containers (proteins)
- 5 Yellow Containers (carbohydrates)
- 1 Blue Container (healthy fats)
- 1 Orange Container (nuts and seeds)
- 7 teaspoons (oils and nut butters)
Here is what a The Master’s Hammer and Chisel meal prep menu looks like:
Meal 1 (Breakfast M/W/F): Overnight oats made with ½ cup rolled oats, 1 scoop Strawberry Shakeology, ¾ cup 1% plain Greek yogurt, 1 cup raspberries, 1 Tbsp. hemp seeds, and 1 Tbsp. chia seeds –1 purple, 2 reds, 2 yellows, 1 orange
Meal 1 (Breakfast T/Th): Overnight oats made with ½ cup rolled oats, 1 scoop Chocolate Shakeology, ¾ cup 1% plain Greek yogurt, ½ cup blueberries, ½ cup raspberries, 1 Tbsp. hemp seeds, and 1 Tbsp. chia seeds – 1 purple, 2 reds, 2 yellows, 1 orange
Meal 2 (Snack M/T/W/Th/F): 2 soft-boiled eggs with a salad of 1 cup cucumber, ½ cup bell pepper, ½ cup cherry tomatoes, ¼ avocado, 1½ tsp. extra virgin olive oil, balsamic vinegar, served with a medium orange – 2 greens, 1 purple, 1 red, 1 blue, 1½ tsp.
Meal 3 (Lunch M/W/F): 4 oz. baked wild-caught salmon // 1 cup Quinoa and Black Bean Salad made with quinoa, black beans, three colors of bell peppers, corn, cilantro, and cumin-lime dressing (recipe in the FIXATE cookbook equivalent to ½ green, 2 yellows, and 1½ tsp.) // 1¼ cup spiralized cucumber, 1 cup strawberries, cilantro, ¼ cup red onion, and 1 tsp. honey – 2 greens, 1 purple, 1 reds, 2 yellows, 1½ tsp.
Meal 3 (Lunch T/Th): 4 oz. turkey meatballs and ½ cup marinara sauce over 2 cups zucchini noodles sautéed in 1½ tsp. olive oil with 1 cup white beans and ½ apple – 2 greens, 1 purple, 1 red, 2 yellows, 1½ tsp.
Meal 4 (Post-workout Snack M/T/W/Th/F)): 1 scoop Chocolate Shakeology, 1 large banana, 2 cups spinach, 2 tsp. coconut butter – 2 greens, 2 purples, 1 red, 2 tsp.
Meal 5 (Dinner M/W/F): 4 oz. baked cod, 1 cup asparagus sautéed in 2 tsp. olive oil, ½ cup baked sweet potato – 1 green, 1 red, 1 yellow, 2 tsp.
Meal 5 (Dinner T/Th): 4 oz. shrimp sautéed with 1 tsp. olive oil, ½ cup brussels sprouts and ½ cup purple cauliflower roasted in 1 tsp. olive oil, and ½ cup lentils – 1 green, 1 red, 1 yellow, 2 tsp.
Meal 6 (Optional*): 3 oz. 1% plain Greek yogurt, ¼ cup fresh berries
*If you find that you are still hungry after dinner, or wake up feeling famished, it may be helpful to eat a small protein snack at the end of the day. Chris added Greek yogurt with a little bit of fruit for sweetness.
The Master’s Hammer and Chisel Meal Prep Grocery List
Fruits and Vegetables
5 bananas
1 large carton blueberries
1 large carton strawberries
1 large carton raspberries
5 medium oranges
1 bunch asparagus
2 avocados
4–6 bell peppers (for the bell pepper salad)
1 red bell pepper, 1 orange bell pepper, 1 yellow bell pepper (for the Quinoa and Black Bean Salad)
1 bag brussels sprouts
1 large carton cherry tomatoes
1 bunch celery
1 bunch cilantro (shared between the two)
1 bag frozen corn (shared between the two)
2 large cucumbers
1 bag spinach
2-3 sweet potatoes
1 red onion
4 zucchini
Proteins
3 4-oz. salmon steaks
3 4-oz. cod steaks
8 oz. shrimp
½ lb. (8 oz.) ground turkey
1 dozen eggs
45 oz. 1% plain Greek yogurt (about 1 large and 1 small carton)
3 packets Strawberry Shakeology
7 packets Chocolate Shakeology
Packaged and Dry Goods
2½ cups dry old-fashioned rolled oats
2 cups dry quinoa (shared between the two)
1 can black beans
1 can white beans
1 jar all-natural marinara sauce (shared between the two)
1 bag hemp seeds
1 bag chia seeds
1 can cooked lentils
Pantry
olive oil (shared between the two)
honey (shared between the two)
red wine vinegar (shared between the two)
cumin (shared between the two)
coconut butter
Breakfast Meal Prep
The Master’s Hammer and Chisel Breakfast
Overnight oats with Strawberry Shakeology, Greek yogurt, raspberries, hemp seeds, and chia seeds. To make, simply combine all of the ingredients in a jar and refrigerate overnight.
21 Day Fix Breakfast
Two baked eggs with sautéed spinach, side of berries (not pictured), and lentils.
Bake for 15–20 minutes at 350° F until set, and then cut the eggs into individual portions using cookie cutters. You can also use muffin tins to bake eggs.
Lunch Meal Prep (for both)
This colorful salad features spiralized cucumber with avocado, strawberries, cilantro, red onion, and honey (if you look closely, you might even see chopped jalapeño in the photo, which is optional).
Topping salads with berries, apple slices, or citrus is an easy way to add more fruit to your diet.
Dinner Meal Prep
21 Day Fix Dinner
Dinner is light in the evening with high-protein, low-carb dinners. Eat either baked cod with broccolini, or sauteéd shrimp with brussels sprouts and purple cauliflower.
Snack Meal Prep
21 Day Fix Snack
Pair fresh fruit with raw nuts for a snack you can take anywhere.
Photos by Amanda Meixner and Chris Rocchio
