2b mindset meal plan

2B Mindset Meal Plan Ideas and Grocery List

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Eating is a necessary activity for the human body to have every day to maintain life. However, not all food choices and diets are good for the body but need to be selective. So how to eat properly, Kerri Ann Jennings will share with you information related to the 2b mindset meal plan. Surely this will be useful information that anyone should not ignore when looking for a nutritious diet.

What is a 2b mindset meal?

2B Mindset is known as one of Beachbody’s signature and well-received nutrition programs. These meals were designed by registered dietitian Ilana Mulhstien. She was the first person to create the program based on the success she has had with clients during her actual experience. The nutrition program also incorporates a program she taught at UCLA.

What’s special to people interested in this program is that it’s based on eating whole foods. However, people will have to prioritize vegetables that are high in fiber and hydration. And at the same time it is necessary to manage one’s own consumption based on some simple guidelines and principles given.

A 2b mindset meal plan doesn’t just offer everyday recipes. Which would be like a lot of other nutrition programs when it comes to focusing on weight loss. Because in its content, there will be a structure of 2B Mindset that requires everyone to plan their meals in detail and adhere to and persevere in implementing their plan.

However, many people also point out a big difference between this program and other meal-focused plans. The main difference is that this program has a strategy for dealing with emotional eating and navigating food in difficult situations. If you are someone who likes to eat to relieve sadness and hunger. Or you tend to overeat at parties, gatherings, this program will teach you how not to eat freely as usual.

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The 2b mindset meal plan is a low-fiber menu

4 rules of a 2b mindset meal

As for this nutritious diet, it has a few basic “rules” that guide the plan to do what it says it does scientifically and exactly. Based on these rules, you will quickly achieve the desired results.

Rule #1 is to hydrate

Every day there are times when everyone will think they are hungry. However, at that time we do not need to eat, but we can just drink water. Because the body needs water to maintain life and it also brings good health to you. The ideal amount of water to enter the body needs to be calculated. can be based on half of your body weight in ounces. So, if you’re weighing 140 pounds, you should drink 70 ounces of water a day. That’s just the minimum number, if people drink more water, the better it will be for the body.

Rule #2 Eat mostly veggies

As mentioned, choosing food to eat is also extremely important for everyone. Therefore, this is really a particularly important principle for this plan. It is based on the fact that people will choose to eat large amounts of foods rich in fiber. Fiber always makes people feel satisfied and can be eaten in large quantities until full. The secret to being able to eat vegetables is to make them delicious and no one does it better than the creator of this show, Ilana.

eat veggies in 2b mindset meal plan
Vegetables provide fiber to help you feel full for a long time and have full nutrition

Rule #3 Weigh yourself daily

If your goal is to lose weight, then checking and storing your weight data every day is essential. The two main pieces of data used in this plan to track success are measuring yourself every day and seeing how the scale goes. This process helps people to control their body more safely, not to gain weight out of control. And then follow the next rule, keep track of the given feed.

Rule #4 Track your food

This is the last and very important rule that everyone needs to pay attention to when implementing the 2b mindset meal plan. The moment everyone eats anything, it needs to be written down. The main purpose is to let you know what you are working with and if it is good for your weight loss process.

By writing down those foods, if you gain weight and see that it is going in the wrong direction, the weight has increased. You then have a food diary that you can go back to and see where you might need changes. Besides, this rule will also help you be more responsible for the food you eat every day. People won’t need to use any macro tracking tools. And you don’t even need to measure your food intake, but will have a general idea of ​​how much you’re eating so you can track it.

A 2b mindset meal structure

The way Ilana structured a meal plan with the 2B Mindset is loved by many because it’s simple and easy to follow using a plate as a guide that everyone can understand. The information shared below will help everyone make the right choice according to the plan.

  • Breakfast: 50% protein and 50% high fiber carbs (FFC)
  • Lunch: 50% vegetables, 25% protein, 25% high fiber carbs (FFC)
  • Dinner: 75% vegetables, 25% protein
  • Snacks (optional): 50% Vegetables, 25% Protein, 25% High Fiber Carbs (FFC)

In short, everyone can do as the meals are divided above. Thereby people can see that people pay much attention to eating vegetables, not only because they are full and have fiber, but also because they are full of micronutrients that the body needs. Therefore, this is an effective plan for those who need to lose weight but still ensure their nutrition.

Watch more on video to get more detail!

5 Weeks of 2B Mindset Meal Plans

Week 1

Monday: Sausage and Cauliflower Stew


  • 1 head of cauliflower, chopped into florets
  • Spicy turkey sausage (I used 3 REDS worth/about 3 links)
  • 1/4 onion
  • 1 clove of garlic
  • 1/3 cup of low sodium chicken broth
  • 1 cup of ricotta cheese
  • 1-2 cups Spinach and/or kale
  • olive oil cooking spray
  • 1/3 cup Parmesan cheese blend 
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Sausage and Cauliflower Stew

Tuesday: Spaghetti Squash Shrimp Scampi


  • 1 medium sized spaghetti squash, cooked and chopped
  • 1 1/4 lbs shrimp
  • Avocado, Olive or Butter Flavored Olive Oil
  • 2 lemons
  • 4 cloves of garlic
  • 1 shallot
  • Fresh Italian Parsley
  • Organic low sodium chicken broth 2/3 cup
  • 1/2 slice gluten-free bread or you can choose any bread available in the family
  • Good Parmesan cheese, 2/3 cup split

Wednesday: Instant Pot Chicken Marsala 


  • 1-2 pounds of chicken thighs or if you like chicken breast, you can substitute
  • Butter coffee or buffalo milk with 4 tablespoons
  • Olive oil spray
  • 2 cups sliced mushrooms
  • 1 shallot
  • 3 cloves of garlic
  • Salt, pepper, garlic powder
  • Marsala wine take 3/4 cup
  • 1/2 cup chicken thighs or braised chicken breasts
  • 1 T tapioca starch, or can be replaced with corn starch, rice flour. If there are any powders available in the house, everyone can choose.

Thursday: Golden Pumpkin Stuffed Sausage and Feta


  • 2 zucchini
  • Olive oil: 4 teaspoons
  • 1 lb sweet or spicy poultry sausage, or substitute chicken with feta and spinach.
  • Olive oil spray
  • 1/2 onion
  • 3 cloves of garlic
  • 2 cups spinach
  • 1/2 cup feta cheese or choose any cheese you like.
  • 2 T of pecorino romano
  • Sea salt or Himalayan salt

Friday: Blue cheese burger


  • 1 1/2 lb lean filet mignon
  • 1/3 cup shredded blue cheese
  • Himalayan Salt
  • 1 teaspoon olive oil
  • Slice mushrooms to use as a topping

Week 2

Monday: Chicken satay and cauliflower rice


  • 1 lb chicken tenderloin
  • Coconut aminos or you can also substitute with low sodium soy sauce if its ingredients are gluten-free.
  • 3 lemons
  • Honey
  • Garlic
  • Fresh ginger
  • Curry powder
  • Chili sauce or sriracha
  • Fresh cilantro
  • Low sodium chicken broth with 2/3 cup
  • Peanut butter
  • Cauliflower, 4 cups grated or chopped
  • Olive oil

Explore gluten-free diet plan with PDF

Tuesday: Zucchini Tacos


  • Wild Alaskan Salmon: 4 pieces about 4oz
  • 4 teaspoons olive oil
  • 2 lemons
  • Olive oil spray
  • Zucchini, take 4 cups sliced or half-moon slices
  • Clean basil
  • Italian seasoning
  • Garlic powder
  • Shredded mozzarella cheese
  • Parmesan cheese or substitute with shredded Romano
  • Feta cheese

Wednesday: Low Carb Cheesy Chicken and Broccoli Casserole


  • 2 cups cauliflower rice, if frozen, defrost them
  • 2 cups broccoli
  • 1 lb chicken tenderloin
  • 4 teaspoons of rice flour or you can also choose gf . flour blend
  • Vegan butter or can also be substituted with buffalo milk
  • Unsweetened almond milk
  • 1/3 cup shredded cheddar cheese

Thursday: Instant Pot Maple BBQ Chicken to serve with grilled veggies


  • About 1 pound boneless and skinless chicken thighs
  • 1/2 cup tomato paste
  • Coconut aminos or you can also choose low-sodium soy sauce if their ingredients are gluten-free
  • Maple syrup
  • Apple Cider Vinegar, Garlic Powder, Onion Powder
  • Thickeners can be selected according to available foods such as tapioca flour, corn flour, rice flour, …
instant pot maple bbq chicken
Grilled Maple Leaf Chicken with 3 Grilled Zucchini Cheese

Friday: Cheesy Zucchini Taco Skillet


  • Cooking olive oil spray
  • Extra lean loin from grass-fed meat
  • 1/2 onion, minced
  • 1 bell pepper, diced
  • 2 cups zucchini, sliced
  • Chili powder or can be substituted with salt-free taco seasoning
  • 1 can diced tomatoes about 14.5 oz or substitute with 10 oz diced tomatoes with green peppers
  • Sprinkle with salt and pepper
  • 2/3 cup cheddar cheese or substitute with Monterey Jack
  • Add taco toppings of your choice: butter, cilantro, extra cheese, whatever you want.

Week 3

Monday: Chicken and vegetable soup


  • Carrot
  • Celery
  • Onion
  • Fresh garlic
  • Zucchini
  • Green bean
  • Spinach
  • Low-sodium organic chicken or vegetables
  • Diced tomatoes
  • Chicken breast
  • Himalayan Salt
  • Parmesan cheese
  • Cooking olive oil spray

Tuesday: Cauliflower Taco Meat


  • Ground meat depends on individual preferences
  • Cauliflower rice can choose frozen food
  • Tomato sauce, low sodium
  • Add Taco Seasoning with Salt-Free Ingredients
  • Taco Salad Serves: Chopped Romaine, Green Bell Pepper, Cabbage, Cheddar Cheese, and Greek Yogurt with Lemon

Wednesday: Chili buffalo chicken


  • Carrot
  • Celery
  • Fresh garlic
  • Onion
  • Ground chicken
  • Can of diced tomatoes
  • Chili powder
  • Spicy sauce
  • Simple Greek Yogurt
  • Shredded blue cheese
  • Cooking olive oil spray
  • Chives

Thursday: Asian pork tenderloin


  • Pork tenderloin
  • Honey
  • Coconut aminos or soy sauce with low sodium ingredients
  • Ketchup
  • Sea salt
  • Fresh garlic
  • Fresh ginger
  • A little red chili, crushed
  • Rice flour

Friday: Balsamic chicken with Zoodles


  • Chicken breast boneless and skinless
  • Diced tomatoes or you can choose crushed eggplant
  • Red onions
  • Fresh garlic
  • Balsamic vinegar
  • Basil
  • Oregano
  • Garlic powder
  • Zucchini for zoodles
balsamic chicken with zoodles

Try 3 week diet plan for weight loss

Week 4

Monday: Pot Zucchini Lasagna 


  • Cooking olive oil spray
  • Poultry sausage or choose organic lean meat
  • Fresh garlic
  • Secret sitting
  • Fresh spinach
  • Tomato sauce or unsweetened jar sauce
  • ricotta cheese
  • Egg
  • Parmesan cheese
  • Chopped mozzarella cheese
  • Fresh ground pepper
  • Clean basil

Tuesday: Pot Beef and Broccoli


  • Olive oil
  • Beef ribs
  • Shallot
  • Fresh garlic
  • Fresh ginger
  • Low-sodium braised beef
  • Coconut Aminos
  • Honey
  • Broccoli
  • Galangal or thickener or whatever flour you like
  • Scallion
  • Salt
  • Crushed red chili
  • Cauliflower rice

Wednesday: Spicy Sausage and Veggies


  • Lean Spicy Turkey or Chicken Sausage
  • Onion
  • Fresh garlic
  • Secret sitting
  • Mushroom
  • Tomato
  • Lemon
  • Italian seasoning
  • Clean basil
  • Spray cooking

Thursday: Healthy Chicken Lettuce Wraps


  • Maple syrup
  • White wine vinegar
  • Peanut butter or almond butter
  • Sesame oil
  • Fresh ginger
  • Fresh garlic
  • Lean ground chicken
  • Olive oil
  • Yellow onion
  • Baby bella mushrooms
  • Water chestnuts
  • Green onion
  • Fresh cilantro
  • Bib/butter lettuce
  • Sambal Oelek chili paste or sauce 
  • Coconuts amino
chicken lettuce wraps
Chicken Lettuce Wraps with many flavor

Friday: Spaghetti Squash with Meat Sauce


  • Spaghetti squash
  • Olive oil
  • Fresh garlic
  • Organic ground turkey 
  • Crushed tomatoes
  • Italian Seasoning
  • Crushed red pepper
  • Parmesan cheese

Week 5

Monday: Slow Cooker Caprese Chicken

  • Groceries:
  • 1/2 purple or yellow onion, large
  • 3 to 4 cloves of fresh garlic
  • 1 lb chicken breast, skin and bones removed
  • Half a cup of cherry or grape tomatoes
  • Balsamic vinegar: 2 tablespoons
  • Extra virgin olive oil: 1 tablespoon
  • Crushed red chili: 1 teaspoon
  • Clean basil
  • Mozzarella cheese: 2/3 cup, chopped
  • Cooking oil

Tuesday: Beanless Beef Chili


  • 2 cloves of garlic
  • Olive oil
  • 1 large onion
  • 1-2 stalks of celery
  • 3-4 carrots
  • 1 bell pepper
  • 1-2 zucchini
  • Chili powder
  • Spoon is earth
  • Oregano
  • 1/4 teaspoon cayenne pepper
  • 1 can tomato puree or ketchup
  • 2 cans tomatoes, minced with green chili

Wednesday: Chicken Pad Thai 


  • 2 chicken breasts, cut to taste
  • 4 teaspoons, divided
  • 2 eggs
  • 3 stalks scallions
  • 1 clove of garlic
  • fresh ginger
  • 1 or 2 carrots, cut into matchsticks
  • 2 large zucchini
  • A little crushed red chili
  • 1 lime
  • 1 T honey
  • 4 T amino coconut
  • 1/4 cup chopped peanuts
  • Coriander

Thursday: Turkey Burgers with Goat Cheese and Citrus Maple Dijon


  • 1/4 cup Dijon mustard
  • 2 tablespoons maple syrup or can be substituted with honey
  • 1 orange
  • 1 lemon
  • 1 pound ground turkey or lean chicken
  • Goat cheese
  • Salt and pepper
  • Arugula or green mix

Friday: Balsamic Chicken and Zucchini Skewers


  • Olive oil
  • Garlic
  • 2 teaspoons of honey
  • 1 teaspoon dijon mustard
  • Oregano
  • Garlic powder
  • Onion powder
  • 1 pound chicken breasts
  • 1/2 red or yellow
  • 2 medium sized zucchini
  • Feta cheese
  • Wooden skewers
balsamic chicken and zucchini skewers
Balsamic Chicken and Zucchini Skewer

The 2B Mindset can be understood as a flexible meal plan so there are many recipes that people can use interchangeably on the menu every day. When following this diet, people will not need to worry about nutritional deficiencies when losing weight. Hopefully with the sharing of a 2b mindset meal plan, everyone will have the best healthy eating plans.

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