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Autumn Calabrese’s 21 Day Fix containers and food list make it easy to know exactly what to eat to see results. We outline how to use the containers to make meal prep easy for your busy lifestyle and food preferences!
With that said, meal planning on this program can be a little overwhelming at first. You’re having to count your containers, decide how recipes fit into them and find out which foods are allowed and aren’t. So we wanted to provide a sample meal plan outlining exactly what we eat every day at each meal.
What is the 21 Day Fix Meal plan?
The 21 Day Fix meal plan is a balanced approach to healthy eating. It’s based around counting macros, but it’s been simplified into color-coded containers!
The containers teach you all about portion control and allow you to skip counting calories or macronutrients!
The meal plan is about 30% protein, 40% carbohydrates (complex carbs, fruits, and veggies) and 30% healthy fats.
You get the containers, a list of foods that are allowed in each colored container, and then calculate how many of each container you eat per day. It’s SUPER simple.
Each container represents a certain food group:
- Green: Vegetables
- Purple: Fruit
- Red: Protein (meat, eggs, yogurt, etc)
- Yellow: Starchy Carbs (brown rice, sweet potatoes etc)
- Blue: Healthy Fats (avocado, nuts, etc)
- Orange: Dressings & Seeds
What We Love About the 21 Day Fix Containers
- It’s simple to follow!
- You don’t have to count calories or macros!
- It focuses on clean eating.
- The portion sizes are great!
- You never feel deprived
- Everything is allowed in moderation!
21 Day Fix Container Sizes
Each colored container has a specific food group it’s meant to be used for. Below you’ll see each food group, as well as, an approximate 21 Day Fix container sizes. It’s important to note that the 21 Day Fix container sizes could vary from what’s listed below. If you want the best results, it’s best to buy the containers. It will also save you a lot of time!
- Purple / Fruit = 1 Cup
- Green / Vegetables = 1 Cup
- Red / Protein = 3/4 Cup
- Yellow / Starches = 1/2 Cup
- Blue / Healthy Fats = 1/3 Cup
- Orange / Seeds and Salad Dressings = 2 Tablespoons
How do you use portion control containers?
The color-coded containers help you get in a good ratio of lean proteins, healthy fats, and complex carbohydrates. The 21 Day Fix Food List also helps you choose whole, unprocessed foods which help with your overall energy and nutrition.
You can use a quick formula found in the 21 Day Fix nutrition guide to find out how many containers of each color you can eat per day.
Also, we only recommend using the official Beachbody containers to ensure you get the proper size of each one. Some of the knock-offs found on Amazon or at Walmart may vary in size.
How do I calculate my 21 Day Fix Containers?
The eating plan included with workouts includes a formula to calculate how many 21 Day Fix containers you should have each day.
Here’s how to find your target calories if you want to lose weight:
- 1st Step: Current Weight in Pounds x 11 = Baseline Number
- 2nd Step: Baseline Number + 400 (Calorie Burn) = Caloric Need
- 3rd Step: Caloric Need – 750 = How Many Calories You Need to Eat
If you want to maintain your weight, in step 3, add in 400 calories instead of subtracting 750.
If your target calories are 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 (see picture below).
Remember to round up to 1200 if you were below it. If your calories were higher than 2300, you’ll still use the 2300 column or see Plans E & F below.
You can eat your containers anytime you want, and you can use the 21 day fix food list to fill each container up.
Tea, water, and coffee are also allowed on the plan. I aimed for three 20-oz cups of water a day.
How Many Containers Do Men Get on 21 Day Fix?
Men will use the same formula to calculate their calories.
There are 6 Different Plans You May Fall Into
(These are the updated counts from the new Ultimate Portion Fix, released in March 2019)
Each day, you’ll be eating 1,200 to 1,499 calories. These calories are spread across 4 green containers (vegetables), 2 purple containers (fruit), 4 red containers (protein), 2 yellow containers (carbs), 1 blue container (healthy fats), 1 orange container (seeds and dressings), and 3 teaspoons of oil.
Each day, you’ll be eating 1,500 to 1,799 calories. These calories are spread across 4 green containers (vegetables), 3 purple containers (fruit), 4 red containers (protein), 3 yellow containers (carbs), 1 blue container (healthy fats), 1 orange container (seeds and dressings), and 4 teaspoons of oil.
Each day, you’ll be eating 1,800 to 2,099 calories. These calories are spread across 5 green containers (vegetables), 3 purple containers (fruit), 5 red containers (protein), 4 yellow containers (carbs), 1 blue container (healthy fats), 1 orange container (seeds and dressings), and 5 teaspoons of oil.
Each day, you’ll be eating 2,100 to 2,300 calories. These calories are spread across you’ll be eating 6 green containers (vegetables), 4 purple containers (fruit), 6 red containers (protein), 4 yellow containers (carbs), 1 blue container (healthy fats), 1 orange container (seeds and dressings), and 6 teaspoons of oil.
The release of the Ultimate Portion Fix also included 2 additional meal plan categories to accommodate a higher calorie count.
Each day, you’ll be eating 2,300 to 2,499 calories. These calories are spread across 7 green containers (vegetables), 5 purple containers (fruit), 6 red containers (protein), 5 yellow containers (carbs), 1 blue container (healthy fats), 1 orange container (seeds and dressings), and 7 teaspoons of oil.
Each day, you’ll be eating 2,500 to 2,800 calories. These calories are spread across 8 green containers (vegetables), 5 purple containers (fruit), 7 red containers (protein), 5 yellow containers (carbs), 1 blue container (healthy fats), 1 orange container (seeds and dressings), and 8 teaspoons of oil.
Using the 21 Day Fix Containers
You’ll use the containers and 21 Day Fix food list for your meal plan. Once you know your daily amount of 21 Day Fix containers, you can eat that amount of food throughout the day.
The higher nutrient foods are listed at the top of the food list – so if you want max results, choose from the top 3-5 options.
Important Note on Portions
You have to make sure the lid would fit when you fill up the containers. This means you can’t shove any food group into a container. You should fill the container until the food is level with the top.
What Does the 21 Day Fix Meal Plan Include?
When you purchase the 21 Day Fix on DVD or stream it through Beachbody on Demand, you’ll receive the workouts, a nutrition guide and recipes to use!
The nutrition guide includes:
- how to calculate your containers,
- a food list,
- 3 sample days of meals,
- several recipes, a beverage list,
- and tips for max results. It also includes a 3 Day Quick Fix plan.
If you’d like more 21 Day Fix recipes check out the FIXATE! It has 101 recipes based around the containers!
You also learn more about the 3 Day Quick Fix here!
Is the 21 Day Fix Meal Plan Similar to Ultimate Portion Fix?
Yes, the Ultimate Portion Fix was released recently, and it’s just a more in-depth nutrition program including more recipes, videos and resources.
It explains the science behind the nutritional program and includes resources on timed nutrition, carb cycling, counting macros, and more!
This program is set up as videos, but it also includes printed materials, additional recipes and much more! So if you love your containers or just want a change – the Ultimate Portion Fix is a great program to look into!
Create Your Own 21 Day Fix Meal Plan Template
Now that you know how to use the calorie calculator, it’s time to find the easiest 21 Day Fix Meal Plan Template! Whether you prefer paper or your iPhone, we have you covered!
If you prefer to track your containers using pen and paper, this is a printable guide you can download.
At the top of the tracker, you’ll want to put the number of each container you’re allotted from the 21 Day Fix calorie calculator. Then as you eat throughout the day, you can mark off each container.
If you prefer the convenience of tracking from your phone, the 21 Day Fix Meal Plan App is awesome!
You can find it in the App Store or click here. It’s also free! It allows you to track your weight and measurements each week which we love!
Get our favorite 21 Day Fix snacks and 21 Day Fix recipes.
21 Day Fix Meal Plan’s Frequently Asked Questions
What does Shakeology count as?
Shakeology is 1 red container on the 21 Day Fix meal plan.
Do I eat the total amount of containers every day or at each meal?
You’ll space out your containers over the day. This means, you won’t be trying to eat 3 green containers in one meal. Instead, you’ll fill up your green container 3 times through the day.
You can eat any approved food from the containers any time of the day. You just want to stay within your allotted amounts.
What if I can’t eat all of the food in my containers in a day?
We know how tempting it is to skip a container (or a couple) if you are “serious” about losing weight.
Resist that temptation!
The 21 Day Fix meal plan is designed to make sure you are eating the perfect amount for max weight loss. If you don’t eat enough, your body can go into starvation mode and hold onto extra weight as a way to protect itself.
If it’s just a LOT of containers, think about how you can mix in things into your current meals.
Have an extra blue? Add in some cheese to your tacos. Have an extra red, purple, and green? Consider Shakeology with 1/2 a banana and spinach blended in after a workout. We’ll also add in a protein bar when we’re in a pinch.
Can I drink coffee or tea on 21 Day Fix?
Yes! Coffee and tea are both totally allowed, and there is no limit to how much you can have. You just need to account for anything you add to either one.
How should I space out my meals?
You can fully customize what you eat on this plan with the food list. Autumn suggests eating 6 times a day, so we do 3 meals plus 2 snacks. One snack in the morning, and one snack in the afternoon.
You can learn about her timed nutrition approach in 80 Day Obsession, but it’s not required for this meal plan. You’ll likely see results whether you’re eating 3 times a day, 6 times a day, or following her timed nutrition schedule.
How do I get a treat?
You can have a treat up to 3 times a week. You need to save 2 yellows for 1 treat. The 2 yellows can be spread across a couple of days if you wanted. A treat is considered a glass of wine or a small serving of chocolate, chips, or anything you crave that is around 150 calories.
If you want more flexibility, you may also like the 2B Mindset diet instead.
Is alcohol allowed on The 21 Day Fix?
Yes, alcohol is allowed on the 21 Day Fix. You can swap 2 yellow containers for 1 serving of alcohol up to 3 times a week.
Each alcohol serving is the equivalent of 2 yellows.
Autumn’s cookbook, Fixate, includes low-calorie cocktails that are also allowed.
What if I cook a recipe with multiple food groups?
You can definitely still cook your favorite recipes like soups and stews! You’ll just have to eyeball the portions and container counts.
If this worries you, we absolutely love Autumn’s FIXATE Cookbook. It includes 101 recipes broken down by container count.
We also shared our favorite 21 Day Fix recipes and snacks. You can grab our 21 Day Fix crockpot recipes here!
You can grab her cookbook plus the containers here!
What if you’re starving?
I really don’t think you’ll be hungry or feel deprived on this plan, but if you do, it’s suggested to wait a week or two before bumping up to the next plan.
After that, you can add in 1 more green or 1 more red.
With that said, if you can’t sleep, feel tired, light-headed, or just overall bad — go up a plan pronto or try out 2B Mindset instead.
Does 21 Day Fix work without following the meal plan?
The 21 Day Fix can still help you lose weight and tone up even if you don’t follow its meal plan. The reason is because you’re getting active and working out. However, we do suggest following the 21 Day Fix diet and workout calendar for the best results.
What supplements are recommended for the 21 Day Fix?
The 21 Day Fix highly recommends Shakeology, as well as, a couple workout supplements.
Shakeology helps you get in your protein, fiber, probiotics, and vitamins each day. It’s something we have daily for breakfast or lunch too!
Energize and Recover are also suggested, but out of the 3, Shakeology is the most important.
Energize helps you push harder in your workouts – maximizing your results, and Recover can help with muscle soreness.
Learn More About The Workout Supplements
We also take Beachbody’s Collagen Boost for our hair, skin, and nails. We just mix it into our shake each day.
What do BEACHBARs count as on the Portion Fix?
You can also have a BEACHBAR on the plan for 1/2 a red, 1/2 a yellow and 1 tsp.
Learn More About BEACHBARs
Looking for something more extreme?
The 21 Day Fix Extreme doesn’t allow for treats, but you get MAX results in 3 weeks.
There is also a “Countdown to Competition” meal plan that is awesome. You can also read our original 21 Day Fix review here.
We put together a quick blog post comparing the original program to the Extreme program. You can check it out here to decide which option is best for you!
Can you do the 2B Mindset with the 21 Day Fix?
If you’ve tried the containers and just don’t like them, we have another option for you to look into!
The 2B Mindset is another full nutritional program that focuses on tracking your food each day along with 3 other basic principles. We really love the flexibility and set-up of this program as well.
See Amazing 21 Day Fix Before & After Photos
Tips for Max Results with the 21 Day Fix Meal Plan
Since the program is only 21 days, we wanted to offer a few tips to getting maximum results! You can also continue to do multiple rounds of the program too!
1. Pick Foods at the Top of the Food List.
These foods are ranked by nutritional value – so picking the top ones will help you get the most of your 3 weeks!
2. Track your food everyday!
Tracking your food will make sure you are staying within your container plan. Plus, it can be a motivator and a way to see what is working when you weigh-in!
3. Drink Water!
Drinking water helps flush out toxins, keeps the body hydrated, and can even curb your appetite.
4. Use Energize.
Energize, the pre-workout supplement, will help you give your all during the workouts. The best part? It doesn’t count towards your containers either!
5. Meal Plan Each Week
Planning your meals will help you avoid temptation and never get “hangry”! Plus, it can help you feel set and motivated for the week ahead!
6. Plan a Grocery Store Run
We recommend going to the grocery once a week, with a list, alone, and on a full stomach. This will help you stock up your fridge and pantry with healthy options and avoid buying any additional temptations at the store!
Get Your 21 Day Fix Containers
If you want the workouts, containers, and a printed nutrition guide and food list, we would suggest the 21 Day Fix Challenge Pack or 21 Day Fix Program.
The Challenge pack includes Shakeology which we use daily. The Program Only option is just the 21 Day Fix workouts, containers, and meal plan.
If you don’t need printed materials, your best option is a Beachbody on Demand membership.
You’ll be able to get digital copies of her nutrition guide and food list. Plus, you’ll receive a set of containers in the mail and access to over 700 workouts including the 21 Day Fix.
Our last, and biggest tip, for max results is support!
Having a Beachbody Coach can help you feel connected with likeminded people. We have an amazing year-round, private accountability group that is all the time encouraging each other and sharing new tips and recipes.
Email us at email@example.com or apply for our 21 Day Challenge to get started!
We’d love to work with you!!
Also, if you’ve already done a few Beachbody programs, or you’re looking for a fun side hustle, make sure to check out our Beachbody Coach Guide! We offer mentorships to help people get started as coaches as well!
Learn more about Beachbody Coaching
What Should You Do After the 21 Day Fix?
Autumn Calabrese has several other more advanced programs you might like!
In contrast, if you need something easier than this program, you might like Country Heat!
Autumn’s other workouts include:
- 21 Day Fix Extreme
- Hammer & Chisel
- 21 Day Fix & Extreme Live
- A Little Obsessed
- 80 Day Obsession
- A Little More Obsessed
You may also like our full Beachbody workout program comparison to find your next workout!