Transform 20 Meal Plan – Dairy Free, Paleo, Whole30

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Are you looking for a way to transform your life, but don’t have a lot of time to devote to workouts? If so, then Shaun T’s new workout Transform: 20 may be for you! To help you get started, I’m sharing my Transform 20 meal plan and all my insider tips to get results!

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What is Transform 20?

Transform: 20 is a 6-week workout plan that pushes you to your limits for just 20 minutes a day. It’s perfect for busy moms like me who want to get in a quick and dirty workout, but can only make it happen when the babies take a nap.

As described by Beachbody:

Transform :20 is a fast, super-intense fitness program created by Super Trainer Shaun T that will transform your body – and your mind – in just 20 minutes a day, 6 days a week over 6 weeks. Be forewarned – it’s hard. But the results will be worth it.

-Team Beachbody Website

Transform: 20 uses a step (think step aerobics but wayyy better) to really work your body and get your blood pumping. The step isn’t required but I definitely recommend it.

You can get the official Beachbody step, or you can order a generic step from Amazon that works just as well.

Each workout is different, and you don’t need any weights (unless you opt to do the bonus workouts). And if you are super awkward and clumsy like me, you’ll be fine. If I can do it, you can!

Don’t have Transform:20 yet? Grab it here!

Transform 20 Meal Plan & Nutrition

For me, getting in my workout is the easy part. Where I tend to struggle the most is with nutrition. I’m planning to follow the Whole30 in January, but I am here to help you plan for success with Transform: 20!

Shaun T’s plan has you eating about 30% protein, 40% carbs, and 30% fats – exactly what you need to power through your workouts and recover so you can push hard again the next day.

Daily Shakeology and Beachbody Performance supplements are also recommended. (There are vegan Shakeology options, but none of these supplements are considered Paleo or Whole30 approved if you are following those types of eating plans).

Transform: 20 comes with a nutrition guide to get you started on the right foot (pun intended). If you’re a Beachbody On Demand subscriber, the nutrition guide is available online. Or you can purchase the Transform: 20 Accessories Bundle to get a paper copy plus extras!

How the Transform 20 Meal Plan Works

Colorado lifestyle blogger, Amanda Seghetti, shares a Transform 20 Meal Plan - Dairy Free, Paleo, and Whole 30 recipes! Everything you need!

Transform: 20 uses the same colored containers as 21 Day Fix, 80 Day Obsession, and many other Beachbody programs. The containers are helpful with portion control and making sure you get the appropriate macros and nutrition to reach your goals.

If you are already following the 2B Mindset program (or if you want to try that instead of the containers), that’s is a perfectly acceptable option! Keep doing what works for you.

However, with the containers, the nutrition plans are similar to other programs – but maybe even simpler. Women who are 168 lbs or less will follow Plan A (1,200-1,400 calories). That is the plan I am in, so that is the meal plan I am sharing here.

If you fall into Plan B-E, you can easily adjust this meal plan to meet your needs by doubling up on some servings of particular containers (such as an extra veggie or two at dinner).

Transform 20 Meal Plan A

Here is my dairy free meal plan for Transform: 20, week 1. On the weekends, we finish up any leftovers and sort of throw some easy things together that fit our plan.

You’ll see that this meal plan uses Vegan Shakeology which keeps the plan dairy free. Unfortunately Shakeology is not Whole30 or Paleo friendly (both the regular and the vegan versions). So if you are following those eating plans you’ll want to swap Shakeology for a compliant protein from the Transform 20 food list.

Colorado lifestyle blogger, Amanda Seghetti, shares a Transform 20 Meal Plan - Dairy Free, Paleo, and Whole 30 recipes! Everything you need!

Print your meal plan HERE

Simplify grocery shopping with my clean eating shopping list printable!

Transform 20 Recipes

Most of the foods I eat when using portion control containers are cooked separately. Baked chicken, a burger, or pretty plain salads and fruit make it easy to measure my food portions with each colored container.

Since the Transform 20 nutrition guide uses the same system as 21 Day Fix and 80 Day Obsession, I grab a lot of my favorite recipes and meal plans that I created when I did those programs!

You can see some of my 21 Day Fix meal plans and my 80 Day Obsession recipes on the blog – or just search up top!

Psst…If you have a sweet tooth like me and need an approved treat, try out my Shakeology fudge recipe. It’s sooo good.

Transform 20 Tips for Success

After completing multiple Beachbody workout programs, I’ve collected a few tips that help boost your chances of success. Here’s my advice:

  1. Stick with the program. Show up daily.
  2. Just move. If Shaun T does something you can’t do, modify. If you can’t do the modification, do something else. Just keep moving!
  3. Use your containers. Measure your food, and don’t cheat!
  4. EAT YOUR FOOD. Your body needs fuel to properly keep up with the workouts.
  5. Meal plan weekly. Keep your kitchen stocked with the foods you need, so you don’t have a reason to fall off track.
  6. Drink plenty of water. Aim for half your bodyweight in ounces each day.
  7. Meal prep in advance if you can – cook a few days at once to save you time later!
  8. Use daily affirmations to remind yourself why you started and why you will FINISH this. Shaun T is all about having a positive mindset.
  9. Strength in numbers – grab your spouse, your kid, or a friend to do this with you. Keep each other motivated!
  10. Use a coach or support group. Having a coach or group for accountability will help you stick with it so you can get the results you’re looking for.

Ready to Transform?

Check out this Transform Your Life video from Shaun T:

Transform 20 results are FOR REAL. You can get a serious workout in just 20 minutes a day when you have Shaun T leading you!

transform 20 results
Kim’s amazing results!

If you don’t already have a coach, I would be happy to help support you on your Transformation!

Don’t have Transform:20 yet? Click below to get what you need!

Transform :20 Annual BOD Shakeology Challenge Pack

Transform :20 Shakeology Completion Pack

Transform :20 Accessories Bundle

2B Mindset

Check out all of my other healthy meal plans here!


Transform 20 Meal Plan Dairy Free with Printable!
Amanda Seghetti profile

Amanda is a mom of 4 living a mostly crunchy lifestyle outside of Atlanta, GA with her husband, 2 dogs, and a cat. As a former special education teacher who also has her personal training certification — Amanda really enjoys teaching others how to do things!

When she’s not working, Amanda enjoys DIY projects, exercising, photography, hiking, and long walks through Target.

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