The 3 Week Diet

Sample 22-Minute Hard Corps Meal Plan Menu

The 22-Minute Hard Corps is taking the world by storm, and for good reason.

Plenty of people are getting a second shot at life, losing the excess weight and shaping up like a boss.

If you haven’t heard about this workout program, then you’re missing out. It’s described as an 8-week boot camp style fitness program that was created celebrity trainer Tony Horton. It consists of 8 total-body cardio, resistance, and core routines. Plus, let’s not forget the 22-Minute Hard Corps Diet that ensures best results.

Here’s Team Body laying out a sample meal plan menu for all you hardcore 22-Minute Hard Corps fans out there.

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

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

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

Lunch (M/W/F): 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


  • M/W/F:¼ cup hummus with 2 lettuce leaves (1 blue)
  • T/TH: 8 walnuts sprinkled with cinnamon and cayenne  (1 blue)

Lunch (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

Dinner (M/W/F): 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.

Dinner (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.

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