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Interested in making your 21 Day Fix diet vegan? Here are some healthy swaps to make your 21 Day Fix eating plan vegan, as well as over 30 vegan 21 Day Fix recipes with container counts to get you started!
The 21 Day Fix program is a workout plan and portion controlled eating plan to help people lose weight. The eating plan focuses on helping people eat healthy foods without calorie counting or carb counting, while still being able to indulge in moderation.
If you’re following the 21 Day Fix program but want to combine it with a vegan diet, or you’re a vegan and want to start the 21 Day Fix eating plan, our guide has what you need.
Here are some great swaps you can make to your 21 Day Fix eating plan to make it vegan. Don’t forget to check out our post about the whole food plant based diet to get some additional healthy vegan recipes!
21 Day Fix Swaps for Vegan Diets
Fitting the 21 Day Fix into your vegan eating plan is pretty easy! There are some simple swaps you can make for the different containers to make the eating plan vegan.
Here are the 21 Day Fix containers:
- Green container = vegetables
- Purple container = fruit
- Red container = protein
- Yellow container = carbs
- Blue container = healthy fats (cheese, nuts, avocado, etc.)
- Orange container = calorie dense foods like seeds, coconut, salad dressings
- Butter and peanut butter in teaspoon measures
For the vegan version of the 21 Day Fix eating plan, the yellow container is divided into yellow A and yellow B. Yellow A is whole grains and yellow B is tubers and processed grains (like bread and pasta). Most of your yellow containers for the day should be from the yellow A foods, but a few of the yellow B foods are allowed.
Since the green, purple, and yellow containers and most of the free foods are already plant based (veggies, fruits, and grains), the only things you’ll really need to make swaps for in the 21 Day Fix to make it vegan is the red protein container, the blue healthy fats container, the orange calorie-dense foods container, and the teaspoons.
Here are vegan swaps you can make for the red, blue, orange, and teaspoons:
Red container vegan swaps (protein)
The red container for the 21 Day Fix needs to be filled with high protein foods. Aim for vegan foods that have the highest protein content and are as natural as possible.
Here are some good vegan swaps for the red protein container:
- Firm tofu
- Vegan protein powder (check servings on your chosen protein powder)
- Beans (black, kidney, garbanzo, etc.)
- Refried beans (fat-free without lard)
- Veggie burgers (choose ones that are higher in protein)
- Edamame, shelled
When choosing vegan protein powders, make sure that you’re looking for vegan protein powder that is unsweetened and has natural ingredients. Stevia and monk fruit would be better sweeteners than most if you can’t find unsweetened.
The bulk of your diet should be whole foods when possible, so protein powder should be a small part of your 21 day fix vegan eating plan, but shouldn’t make up the majority of your protein sources.
Blue container vegan swaps (healthy fats)
For the 21 Day Fix blue container, make sure that you’re staying away from animal products like dairy cheese, cream cheese, etc. Instead, fill your container with natural plant-based fats like avocado or hummus (if your hummus has oil or tahini added).
- Avocado, mashed or ¼ medium
- Raw nuts: 12 whole almonds, 8 whole cashews, 10 pecan halves, 14 whole peanuts, 20 whole pistachios, or 8 walnut halves
- Coconut milk, canned
If you want to have dairy free cheese, make sure to have it on occasion since dairy free alternatives are usually more processed. The majority of your diet should not be based on processed vegan alternatives!
Vegan cheese is typically high in fat just like the real dairy counterpart. Vegan cheese will swap across the board for real cheese in the 21 Day Fix vegan plan.
Orange container vegan swaps (calorie dense foods)
The smallest container is the orange container. It’s for small amounts of calorie dense foods like shredded coconut, salad dressings, olives, etc. To make this vegan, avoid any calorie dense foods that are animal derived.
Here are some vegan foods to fill your orange container for 21 Day Fix:
- Raw nuts, chopped
- Raw seeds (pumpkin, sunflower, sesame)
- Olives, 10 medium
- Vegan 21 Day Fix approved salad dressings
- Coconut, unsweetened, shredded
- Flaxseed, ground
- Chia seeds, 4 tsp.
Check out our simple 21 Day Fix snack ideas that have some vegan options!
21 Day Fix teaspoons (oils and nut butters)
For the 21 Day Fix teaspoon measures allowed in your eating plan, avoid animal fats like ghee or butter and focus on plant-based oils or nut and seed butters.
Here are some ideas for your 21 Day Fix vegan teaspoons:
- Extra-virgin olive oil
- Coconut oil
- Flaxseed oil
- Walnut oil
- Almond oil
- Avocado oil
- Pumpkin seed oil
- Nut butters (peanut, almond, cashew, etc.)
- Seed butters (pumpkin, sunflower, sesame [tahini])
- Other plant-based nut or seed oils that aren’t listed here
Eating dairy free butter will be like the dairy free cheese: make sure to have it in moderation since it’s more processed. Also, make sure that your diet is not based largely on these processed vegan alternatives to regular foods.
Yellow container beverage swaps
A few times a week, you’re allowed to replace a yellow B container portion with one of these beverage options using the 21 Day Fix shaker cup to measure out your portions. Just make sure to keep track of these swaps!
- Soy milk
- unsweetened 8 fl. oz.
- sweetened, 6 fl. oz.
- Almond milk
- unsweetened, 16 fl. oz.
- sweetened, 8 fl. oz.
- Coconut water, 16 fl. oz.
- Coconut milk beverage (from a carton, not canned!)
- unsweetened, 12 fl. oz.
- sweetened, 8 fl. oz.
- Fresh fruit juices, 8 fl. oz.
- Rice milk, original or vanilla, 6 fl. oz.
- Wine, 4 fl. oz
Making your 21 Day Fix coffee vegan
If you want to have some coffee on your vegan 21 Day Fix eating plan, you can have 1 to 2 8 ounce coffees with these approved additions:
- 1-2 Tablespoons unsweetened dairy free milk
- 1-2 Tablespoons vegan sweeteners like raw sugar, maple syrup, agave syrup, molasses
- Stevia or monk fruit
Vegan 21 Day Fix Recipes
Get started with your healthy eating journey with this roundup of 21 day fix vegan recipes! We have recipes for breakfast to dinner and dessert.
Please note that the container counts for these recipes are just estimates, you’ll need to calculate your container counts once you make the recipes if you make adjustments to the recipes.
Snacks and Drinks
Salads and Sides
Main Dish Recipes
Sarah Jane Parker is a food and healthy living blogger at The Fit Cookie, an ACSM Certified Personal Trainer, ACE Certified Health Coach, Revolution Running certified running coach, YogaFit Level 1 certified yoga instructor, ACE Fitness Nutrition Specialist, and ACE Functional Fitness Specialist.