I started the 21 Day Fix about 3 years ago, and it’s still one of my favorite programs. The workouts are short, but you are really working the entire 30 minutes. Below you’ll get 5 women’s real 21 Day Fix reviews and see their results, but first I wanted to break down the workouts & meal plan.
I also assumed the meal plan would be crazy hard because it’s just 3 weeks; however, it’s something I still follow 3 years later. I can have wine and even the occasional cookie!! So while you’ll see results in 3 weeks, my hope is it’s setting a good habit of eating a balanced diet versus depriving yourself for 21 days.
21 Day Fix Workout Schedule
Each workout is different. You do a mixture of cardio, strength training, pilates, and yoga for max results in each 3-week round of the program. You don’t have to be an athlete to do the workouts or even very coordinated. The moves are simple to learn, but they are challenging! Even with them being 30-minutes, you’re going to be sore the next day from all that work you’ve put in!
The 21 Day Fix workout schedule is also something you can keep using forever. I like to challenge myself to get in more reps or pick up heavier weights every time I workout with Autumn.
The schedule includes one 30 minute workout every day for 3 weeks. You can choose to add in an additional workout on Week 3 if you choose which is seen in the chart above.
The workouts are broken down into 1-minute intervals except for the Yoga Fix workout on Sunday.
Is there a modifier?
Yes, the workouts are set up as a small class of about 7. There is one modifier named Kat. She’s in every workout and amazing. Unlike some modifications offered in other workouts, Kat is awesome about really showing proper form, and the modifications are clearly explained in every workout. Plus, she looks like a normal person (versus a fitness competitor) working out which motivated me to keep going. If she can do it, I can do it.
Is the program for Men?
Yes! In every workout, there is at least 1 man doing the workouts sweating too! The workouts don’t include any silly music or girly moves. Men will follow the same meal plan based on their weight and goals, and they may just need to up their dumbbells to feel the challenge.
What equipment will you need?
- A set of Dumbbells – I used 5 – 8lbs or a Resistance Band
- Yoga Mat (optional)
7 workouts plus your nutrition guide, workout schedule, the 3 Day Quick Fix guide, portion control containers and our support.
The workouts are:
- Total Body Cardio Fix – A total body workout using light weights.
- Upper Fix – A mix of body-weight and free-weight exercises to tone your arms, chest, back and abs.
- Lower Fix – A mix of floor moves and free-weight exercises to tone your lower body.
- Pilates Fix – An active recovery workout that will tone your whole body.
- Cardio Fix – A calorie burner using your own body weight to tone your body.
- Dirty 30 – A total body resistance workout.
- Yoga Fix – A relaxing yoga class to end the week.
- Abs Fix – 10 minutes of different floor exercises with no rest.
On top of the workouts, you’ll also receive the awesome meal plan.
If you decide to order the program, we’d also love to be your coaches. Our coaching service is totally free, and we’d love to be as involved (or uninvolved) as you’d like us to be.
To have us as your coaches, just make sure to use this link to order & make sure it says Kalee Dillard is your coach. If it doesn’t, you can look me up with a coach ID of 1001548 or email firstname.lastname@example.org after you order to confirm we’re your coaches.
21 Day Fix Meal Plan
The 21 Day Fix eating plan is based on portion control and macronutrients. It’s something the creator, Autumn Calabrese, used as a fitness competitor and new mom. This really had me sold on it to start with because I had always wanted to eat like a fitness competitor, but I also needed simple. At the time, Autumn was a new, single mom – and she had to make it work for her busy schedule and goals.
While you could track macronutrients and weigh everything, that takes a lot of knowledge, effort and time. The 21 Day Fix meal plan really breaks it down into simple color-coded containers for you to use.
Here are a few quick things to know about it:
- No food is off limits
- The eating plan was similar to what I normally eat
- The program also includes the Portion Fix containers
- You don’t count calories
- You have the flexibility to choose when and what you eat
- It’s also customizable to fit breastfeeding, food allergies, and other dietary needs
21 Day Fix Containers
The containers are at the base of this program, and I think it’s why it works so well. Instead of having to learn a ton about nutrition and implementing it, you’re guided by a fitness competitor and nutrition experts. All you have to do is trust the meal plan for 3 weeks and use your 21 Day Fix Containers.
The containers are all different sizes and each color represents a food group.
- Green is Vegetables
- Purple is Fruit
- Red is Protein
- Yellow is Starches & Treats
- Blue is Healthy Fats (Nuts, Avocado, etc)
- Orange is Healthy Fats as well (dressings & seeds)
Depending on your goals and current weight, you’ll be told exactly how many of each container to eat per day.
The 21 Day Fix meal plan is super customizable.
You can choose to eat all of your containers all at once, 3x a day, or 16x a day. It’s totally your call. I personally like to spread my 21 day fix containers over breakfast, lunch, dinner and 2 snacks per day.
Each container is BPA-free, microwave and dishwasher safe, and has a lid. Since the containers come with other programs as well, I have multiple sets and use them all the time because of their durability.
Also, I honestly never felt deprived or hungry on the plan. If anything I would notice I didn’t get in a green or orange around dinner and have to add them in.
It’s important to always get in every container. It can be really tempting to say, ‘I really want to lose 3lbs this week or more! I’m skipping all of my yellows and purples and not doing a treat.’ This is dangerous for 2 reasons.
- You’re going to feel deprived. The whole reason I love the meal plan is it’s something you can do forever versus just 21 days of suffering.
- The program is designed to make the body work optimally. When you’re working at optimum levels, the weight is going to fall off faster.
Here’s an example of a healthy snack on the program.
21 Day Fix Food List
Each color-coded container has certain foods it can contain. For example, you would fill a green container with spinach, squash, or cherry tomatoes. A red fits about half a chicken breast and so on.
You don’t have to guess what a food falls into either. The food list includes everything from kale to waffles!
On the 21 Day Fix Shakeology counts as a protein.
How Does Shakeology work?
I believe Shakeology works and is a great way to get in a healthy protein each day along with essential vitamins, minerals and power foods.
Since I started my Shakeology diet plan, my digestion, energy, and results have improved. It isn’t just a protein either – I actually count it as a Green and a Red because of all the vegetables in it. You can read my full review on the power food shake here.
If you apply for our 21 Day Challenge we can also provide you with a Shakeology meal plan.
What do your treats count as?
I also mentioned that you could have wine, chocolate, and basically anything that tickles your fancy on the program as well. You still want to track the food you are eating, though. For every 2 yellow (Starch) containers you don’t eat, you get 1 treat up to 3 times a week. The treat is suppose to be around 100-250 calories. Some of my favorites are a glass of chardonnay or a Snickers bar.
Now you may be saying a Snickers bar 3 times a week isn’t enough, but remember even pizza is on this plan. It’s just all about moderation.
How do you follow recipes using the containers?
Knowing how to count recipes was something I really struggled with. The 21 Day Fix containers are so helpful when you have a meal like 2 eggs with a green container of veggies, but it can be difficult to learn how to count something like spaghetti.
As you get started, the 21 Day Fix meal plan does include a few recipes that list container breakdowns. This helped me start figuring out what my other recipes might be. There is also a cookbook now to go along with the program called Fixate. It has 101 recipes in it!
I have the cookbook, and I have used it a few times. Some recipes I like better than others, but it has helped me figure out how to count things. For example, my chili has kidney beans, tomatoes, and ground beef in it. Therefore, I would say about a cup and a half is 1 green, 1 red, and 1 yellow. You can pull the ingredients off of the food list and then decide how much is in the recipe. You can even say it is 1/2 a blue or whatever too. It’s very customizable.
Another perk of having a Beachbody coach like mom and me is that you can ask us for help or in our big accountability group where people have been using the program and meal plan for years like us!
A Sample of What You’d Get to Eat on the Plan
The meal plan is based on your current weight and goals. It’s designed to give you enough food so you don’t feel deprived, but it also keeps you working at a caloric deficit to help you lose 1-2lbs per week. Below is the formula to finding out how much you would get to eat in 21 Day Fix containers per day.
- The eating plan will break down your allotted calories into containers. Here’s how to find your target calories if you want to lose weight:
If you want to maintain your weight, in step 3, add in 400 calories instead of subtracting 750.
If your target calories is below 1200 then you’ll want to round up to 1200. That is the lowest you should ever go.
Let’s see my example.
My current weight is 125
1) 125 pounds (my current weight) x 11 = 1375 (my baseline)
2) 1375 (my baseline) + 400 = 1775 -> my caloric need
3) 1775 (my caloric need) – 750 = 1025 -> My target Calories
My target calories is 1025…and I need to round up to 1200.
- Once you know how many calories you need, you can see how many containers you will get through the day. Remember to round up to 1200 if you were below it. If you’re calories where higher than 2300, you’ll still use the 2300 column.
- Now you can eat your containers anytime you want! The 21 day fix food list will also help you decide what goes into each container.
- You can fully customize what you eat on this plan. Autumn suggests eating 6 times a day, so I do 3 meals plus 2 snacks. One snack in the morning, and one snack in the afternoon.
- Tea, water, and coffee are also allowed on the plan. I aimed for 3 20z cups of water a day.
You’ll also receive the 3 Day Quick Fix Bonus
The 3 Day Quick Fix is also really awesome and included as a bonus to the 21 day diet plan. It helps to reduce bloat and see max results on day 21. It’s actually what Autumn, the creator, eats before a big competition or photo shoot. I saw a big difference just in those last 3 days of the program because of it as well. Check out my full review of it here.
21 Day Fix Reviews
I couldn’t believe my results! I don’t think any of our 21 day reviews expected such a weight loss! It was a simple plan to follow, and it gave me better results than 90-day programs. I think it’s because I knew it was just 3 weeks – even though I kept adding 3-week rounds.
My official 21 Day Fix results were 5.5lbs down and a loss of 11 inches!! That was just in 1 round! My waist went down to a 24!!! That is smaller than it was in high school! I also wore my tightest pair of jeans to a concert, and they were almost loose! Another awesome feeling was that I wasn’t craving a cheat meal.
I also wanted to share more real 21 Day Fix reviews from a couple of my friends who have done the program.
My favorite part of the program is the color-coded portion control containers because I was overeating on certain foods and not eating enough of others. I had no portion control before starting the program. My results from the first round — lost 18 pounds. My results from back-to-back rounds from January 2015-July 2015 is a loss of 65 pounds total! — Sabrina B.
I loved that is teaches you how to fuel your body correctly. You LEARN what to do and how to do it. You don’t have to rely on… chicken, broccoli, and salads for every meal. I also loved how Autumn explains every move in detail, why we do it, and what corrections to make as if she were right there in the room with you! I lost 55lbs on the 21 day fix! – Laura M.
It’s the perfect option to kick start health and fitness with all the versatile workouts!! I lost 5 lbs and 3 inches off my waist in the first round alone. Overall I’ve lost 20lbs since my journey started. – Hannah M.
I loved that I wasn’t hungry like I thought I would be with the Fix. I lost 8 pounds the first round. Plus, I was so much stronger after doing the program! – Brandi M
Are you ready to try the 21 Day Fix?
There are 3 different options. What Sabrina, Laura and I all used was the Challenge Pack option which includes Shakeology and the workouts mentioned above. The Ultimate Program includes a few additional workouts you can mix in if you’d like.
If you decide to order the program, we’d love to be your coaches. Our coaching service is absolutely free and works with your goals. Just use any link in this blog post then email us at email@example.com to get started.
How to Order:
To have us as your coaches, just use any link above & make sure it says Kalee Dillard is your coach. If it doesn’t, you can look me up with a coach ID of 1001548 or email firstname.lastname@example.org after you order to confirm we’re your coaches.