Diet plan with containers is a fantastic weight loss program that allows you to eat exactly what you want as long as it’s in the pre-set containers for every day. This weight loss program was created by Jamie Eason and includes a procedure for receiving the best result from food combining.
21 Day Fix containers Diet
Though slow, consistent weight loss is healthiest, it’s not uncommon for people to want to shed pounds quickly.
The 21 Day Fix is a weight loss and fitness program that promises to melt up to 15 pounds (7 kg) in just three weeks.
This article tells you everything there is to know about the 21 Day Fix — including how to follow the program, foods to eat and whether this diet can safely help you reach your weight loss goals.
What Is the 21 Day Fix?
The 21 Day Fix is a weight loss program from Beachbody, a company that uses multi-level marketing to sell products to consumers.
The Beachbody corporation also offers popular exercise guides (including P90X and Insanity), weight loss supplements (such as Shakeology) and other nutrition programs.
The 21 Day Fix is particularly popular among Beachbody enthusiasts, with thousands of testimonials and impressive “before-and-after” pictures touting its effectiveness.
Beachbody states that 21 Day Fix followers will experience fast results and lose up to 15 pounds (7 kg) in three weeks.
The program involves a workout guide and portion-controlled meal program that includes (1):
- Two workout DVDs with six “easy-to-follow” workouts designed to “maximize fat loss.”
- A 21-day portion control system of seven color-coded containers.
- The 21 Day Fix “Start Here” guide.
- The 21 Day Fix eating plan.
- A “3-Day Quick-Fix” guide to use during the last three days of 21 Day Fix for “mind-blowing ‘after’ pictures.”
- 24/7 online support.
Beachbody also offers bonus workout DVDs if consumers order through Beachbody coaches who sell Beachbody products mainly via social media.
The 21 Day Fix is a nutrition and fitness program that uses color-coded, portion-controlled containers along with daily workouts to promote weight loss.
How to Follow
The Beachbody website offers a simple guide for those new to the 21 Day Fix.
You can order the program through the Beachbody website or Team Beachbody coaches via social media.
After unboxing the 21 Day Fix guides, portion-control containers and workout DVDs, dieters follow the steps listed on the Quick Start guide.
1. Follow Your Workouts
The 21 Day Fix comes with two DVDs that include six 30-minute workouts.
- Upper Fix: Targeted resistance training for the upper body (chest, back, shoulders, arms and abs).
- Lower Fix: A workout designed to “firm and tone your entire lower body while you blast fat and burn calories.”
- Total Body Cardio Fix: A full-body cardiovascular workout with weights to increase heart rate and burn calories.
- Cardio Fix: A second cardiovascular workout without weights.
- Pilates Fix: A Pilates-based workout that aims to strengthen the abdominals and firm the thighs.
- Yoga Fix: This is a restorative yoga-based workout used to improve flexibility and balance.
The 21 Day Fix workout calendar encourages dieters to complete at least one workout every day of the week.
2. Find Your ‘Container Plan’
Before diving into the meal program, 21 Day Fix followers must calculate their own calorie needs.
In the starter guide, a mathematical equation is provided to estimate overall calorie needs.
- Multiply your current weight in pounds by 11. This number is your calorie baseline (basal metabolic rate or BMR).
- Add 400 (workout calorie burn) to your calorie baseline. The resulting number represents your calorie needs to maintain your weight.
- Subtract 750 (the calorie deficit) from your calorie needs. This number is the calorie target you should eat to lose weight, according to Beachbody.
The resulting calories determine the right plan for you and tell you how many servings of each color-coded container you can consume per day.
Each container is a different size and is meant to be used for a specific food group:
- Green container (one cup): Vegetables
- Purple container (one cup): Fruit
- Red container (3/4 cup): Protein sources
- Yellow container (1/2 cup): Carbs
- Blue container (1/3 cup): Healthy fats
- Orange container (two tablespoons): Seeds and dressings
Dieters are also allowed two to six teaspoons of nut butter and oils, depending on their target calorie range.
Four “Container Plans” with different calorie target ranges exist:
- Plan A: 1,200–1,499 calories
- Plan B: 1,500–1,799 calories
- Plan C: 1,800–2,099 calories
- Plan D: 2,100–2,300 calories
Depending on your plan, you’re allowed the following number of containers per day for the different color-coded categories:
|Plan A||Plan B||Plan C||Plan D|
|Oils and nut butters||2||4||5||6|
Beachbody warns users to never consume less than 1,200 calories per day and to round up to 1,200 calories if estimated daily needs fall below that number.
If estimated calorie needs are more than 2,300, it’s recommended to round down to 2,300.
3. Plan Approved Meals
After figuring out how many servings of each food group can be consumed per day, 21 Day Fix followers aim to eat the recommended amount of each container daily.
The 21 Day Fix kit comes with a tally sheet that makes it easy for followers to keep track of their daily container consumption.
The tally sheets provide six spaces for daily meals and snacks along with eight slots in which dieters jot down their daily water consumption.
The 21 Day Fix program recommends certain foods and recipes, but dieters ultimately decide what approved foods to eat when following the program.
The 21 Day Fix diet plan delivers a lower-carb macronutrient distribution of roughly 40% carbs, 30% protein and 30% fat.
4. Track Your Progress
Those following the 21 Day Fix are encouraged to track their weight loss progress in different ways.
Before starting the program, it’s suggested that you take a “before” picture.
Participants also use body measurements of the arms, chest, waist, hips and thighs to gauge how many inches are lost during the three weeks.
After completing the 21 Day Fix, “before” pictures and measurements are compared to “after” pictures and measurements to estimate total progress.
The 21 Day Fix involves calculating calorie needs, consuming portion-controlled meals and completing daily workouts for 21 days.
Foods to Eat
The 21 Day Fix program encourages healthy eating and emphasizes fresh produce, lean proteins and healthy fats.
The following are examples of foods to eat on the 21 Day Fix:
- Vegetables: Kale, watercress, collard greens, spinach, Brussels sprouts, broccoli, asparagus, beets, tomatoes, peppers, cauliflower, etc.
- Fruits: Blueberries, blackberries, strawberries, pomegranate, guava, star fruit, passion fruit, watermelon, cantaloupe, oranges, tangerines, apples, etc.
- Carbs: Sweet potato, plantains, quinoa, beans, lentils, edamame, cassava, peas, nonfat refried beans, brown rice, potatoes, buckwheat, amaranth, etc.
- Proteins: Sardines (fresh or canned in water), skinless chicken or turkey breast, lean ground chicken or turkey (≥93% lean), fish (cod, salmon, tuna, catfish, tilapia, trout), whole eggs, egg whites, 1% greek yogurt, Shakeology, tofu, etc.
- Healthy fats: Avocados, almonds, cashews, peanuts, pistachios, walnuts, pecans, hummus, coconut milk and cheeses (feta, goat, cotija and parmesan).
- Seeds and dressings: Pumpkin seeds, sunflower seeds, sesame seeds, ground flax seeds, olives and 21 Day Fix dressing recipes.
- Oils and nut butter: Extra-virgin olive oil, extra-virgin coconut oil, flaxseed oil, walnut oil, pumpkin-seed oil, nut butter (peanut, almond, cashew, etc.) and seed butter (pumpkin, sunflower, tahini).
- Seasonings and condiments: Lemon or lime juice, vinegar (cider, white wine, or red wine), mustard, herbs, spices (except salt), garlic, ginger, unsweetened hot sauce, flavor extracts and 21 Day Fix seasoning mix recipes.
- Approved beverages: Water, fruit-infused water, sparkling water, coffee, green tea and unsweetened iced tea.
Three times a week, dieters can replace one carbohydrate portion with an approved treat, such as dried fruit, dark chocolate chips or a cookie made using a 21 Day Fix recipe that’s included in the package.
The diet encourages only consuming 21-Day-Fix-approved foods, including lean proteins, vegetables and healthy fats.
Foods to Avoid
Though the 21 Day Fix package does not tell dieters that certain foods are off limits, it advises to only consume approved foods.
As a whole, the Beachbody organization discourages unhealthy foods like sugary beverages and emphasizes nutrient-dense foods for those following their nutrition programs, including the 21 Day Fix.
When following Beachbody nutrition programs, the following are not recommended:
- Added sugars: Sugary beverages, sweetened yogurts, candy, baked goods, table sugar, etc.
- Refined carbs: White pasta, sugary cereals, white bread, bagels, white rice, corn chips, tortillas, etc.
- Processed foods: Fast food, processed meats (hot dogs, deli meats, bacon), packaged snacks, canned foods packed in syrup, energy bars, etc.
- Greasy and fried foods: Fried chicken, French fries, potato chips, burgers, pizza, deep-fried foods, etc.
- Alcohol: Beer, wine, liquor, etc.
Steps for Successful 21 Day Fix Meal Planning
“When it comes to being healthy and fit, it’s not just about what you do in the gym. It’s really about what you do in the kitchen.” – Autumn Calabrese
Planning your 21 Day Fix and 21 Day Fix EXTREME meals may seem a bit daunting at first, especially if you’re new to healthy ingredients or portion control.
But with a little practice, you will see just how easy it can be to get your clean eating on track.
With the 21 Day Fix Eating Plan, you’ll use color-coded Portion-Control Containers: Green Container for veggies, Purple Container for fruit, Red Container for proteins, Yellow Container for carbs, Blue Container for healthy fats, Orange Container for seeds and healthy dressings, and teaspoons for oil and nut butter.
The easy-to-use containers eliminate the need for counting calories and take the guesswork out of weight loss.
Depending on your starting weight, activity level, and goals, you’ll get a certain number of each color every day.
1. Calculate Your Calorie Level and Daily Portion-Control Container Count
Whether you are trying to lose weight, maintain weight, or gain weight, calculating your proper daily calorie goal is essential to reaching your goals. Here’s how:
1. Multiply your current weight in pounds x 11. This number is your Caloric Baseline.2. Add 400 (The Fix Calorie Burn) to your Caloric Baseline. The resulting number represents your Caloric Needs to maintain your weight.3. Subtract 750 (the caloric deficit) from your Caloric Needs. This number is the Caloric Target you should eat to lose weight.
Here’s an example using a 150-pound person who would like to lose weight.1. 150 x 11 = 1650 (Caloric Baseline)2. 1650 + 400 = 2050 (Caloric Needs to maintain weight)3. 2050 – 750 = 1300 (Caloric Target to lose weight)
Using your 21 Day Fix Eating Plan guide, turn to the calorie chart on page 19, and find the column for your Caloric Target. Your calorie bracket will determine how many containers of each color you should eat each day.
Note: If your Caloric Target is less than 1,200, round up to 1,200. If it’s more than 2,300, round down to 2,300. If you are trying to gain weight, add 750 instead of subtracting 750.
2. Create A Meal Plan for One Day
Now it’s time to start planning. Go to the food lists in the 21 Day Fix Eating Plan Guide.
Read through the choices and highlight some of your favorites for every container. Then, plan the meals for one day and mark which containers they’ll use.
Think about what types of food you would like to have at each meal and include some of your favorite healthy snacks.
Don’t be afraid to start simple, with basic ingredients that don’t require much cooking, like yogurt bowls, sandwiches, and simple salads.
Once you have the hang of it, you can introduce recipes and start planning meals for multiple days, or even a whole week.
Pro tip: Choose most of your foods from selections near the top of the food lists as they are more nutritionally beneficial.
Now that you’ve seen how to plan one day of meals for 21 Day Fix, start to think about what you would like to eat for the next three to five days.
Do you want to eat the same thing for breakfast each day, or do you prefer to switch it up?
What about your snacks, lunches, and dinners?
Do you have time to cook, or would you prefer to eat simply?
Will you follow one of our step-by-step meal prep menus, or will you keep a selection of healthy foods in the fridge that you can combine to make meals?
Which “free foods” will you add to your menu?
Think about which herbs and spices you like and other calorie-free ways to add flavor to your meals.
How To Use The Containers
Take the guesswork (and self-control) out of portion control by measuring out your veggies, fruits, protein, carbs, and fats in these containers.
Then, review your 21 Day Fix Container Plan, which is determined by calculating your daily calorie target. Your specific Container Plan will tell you how many of each container you can have per day.
For example, if there’s a “3” by the Green Container (Vegetables) then you will fill it with vegetables three times a day.
Next, look at the Container Food Groups. Fill your containers with your favorite healthy foods from the Food Group lists in the Nutrition Plan guidebook.
Then, track your daily container portions on the Tally Sheets provided in the Nutrition Plan guidebook or on the Beachbody Nutrition App.
21 Day Fix Container Cheat Sheet:
- Green Container: Vegetables like broccoli, spinach and even pico de gallo.
- Purple Container: Fruits like blueberries, strawberries, mango, and banana.
- Red Container: Proteins like chicken breast, salmon, eggs, and tempeh.
- Yellow Container: Carbohydrates like sweet potato, brown rice, tortillas, whole-wheat bread, and wine (yes, wine!).
- Blue Container: Healthy fats like avocado, cheddar cheese, and cashews.
- Orange Container: Seeds and dressings like pine nuts, cashews, cheddar, and mozzarella.
- Teaspoons: Oils and butters like peanut butter, olive oil, and mayonnaise.
- Lastly, the containers come with lids, so feel free to use them as storage, or simply as a tool for portion control.
FIXATE is Beachbody On Demand’s cooking show hosted by Autumn and her brother, Chef Bobby Calabrese. Learn how to cook Fix-friendly recipes for healthy weight loss that your whole family will love.
From Vegan Kale Nachos and Herb-Crusted Beef Tenderloin to a Caramel Apple Martini and Healthy Red Velvet Cupcakes, FIXATE has recipes that will please any palate!