The 21 Day Fix meal plan is a structured, portion-controlled approach to healthy eating designed to simplify weight loss and improve nutrition over three weeks. It uses a system of color-coded containers, each representing different food groups and portion sizes, to help users easily measure and balance their meals without calorie counting. This program is flexible, supporting multiple calorie levels and emphasizing whole, nutrient-dense foods combined with regular exercise for effective, sustainable results. Below is a comprehensive guide covering all essential aspects of the 21 Day Fix meal plan that you need to know.
21 Day Fix Meal Plan Calculator
What Is the 21 Day Fix Meal Plan?
The 21 Day Fix is a diet and fitness program created to promote healthy weight loss in 21 days through controlled portions and balanced meals. Rather than counting calories, it uses seven color-coded containers to measure portions of:
- Green: Vegetables
- Purple: Fruits
- Red: Proteins
- Yellow: Carbohydrates
- Blue: Healthy fats
- Orange: Seeds and dressings
- Teaspoons: Oils and nut butters
Each container corresponds to a specific food group and volume, allowing easy meal structuring without needing a scale or complicated calorie math. The program encourages eating fresh, whole, and minimally processed foods within these containers, promoting both portion control and nutrition quality.
How to Determine Your 21 Day Fix Meal Plan Caloric Level
Your daily container allotment depends on your target calorie intake, which is calculated based on your current weight, activity level, and weight loss goals.
A simple method to find your calorie target is:
- Multiply your current weight (in pounds) by 11 to get your caloric baseline.
- Add 400 calories (estimated calorie burn from exercise).
- Subtract 750 calories to create a calorie deficit for weight loss.
For example, if you weigh 150 lbs:
- 150 x 11 = 1650 (baseline)
- 1650 + 400 = 2050 (maintenance)
- 2050 – 750 = 1300 (calorie target)
Then select the appropriate meal plan container counts based on this calorie target. Plans range from about 1200 to 2500+ calories, with each plan having different container portions to meet your energy needs.
Container Portions per Calorie Levels
As your calorie level increases, so does the number of containers you are allotted. Here is a breakdown example:
| Calorie Level | Green (Veggies) | Purple (Fruits) | Red (Protein) | Yellow (Carbs) | Blue (Healthy Fat) | Orange (Seeds/Dressings) | Teaspoons (Oils/Nut Butters) |
|---|---|---|---|---|---|---|---|
| 1200 – 1499 (Plan A) | 3 | 2 | 4 | 2 | 1 | 1 | 2 |
| 1800 – 2099 (Plan D) | 5 | 3 | 5 | 4 | 1 | 1 | 5 |
| 2200 – 2699 (Plan F) | 6 | 4 | 6 | 5 | 2 | 1 | 5 |
These containers are divided among your meals and snacks throughout the day. For example, at the 1200-1499 calorie level, your six-meal day might include meals like baked oatmeal with berries and eggs for breakfast, mason jar salads with chicken for lunch, turkey with sautéed vegetables for dinner, and healthy snacks in between.
What Foods Are Allowed in Each Container?
The plan emphasizes choosing foods that are nutrient-dense and minimally processed. Examples include:
- Green (Vegetables): Kale, spinach, broccoli, asparagus, zucchini, bell peppers, tomatoes, Brussels sprouts.
- Purple (Fruits): Blueberries, strawberries, apples, oranges, watermelon, cantaloupe, passion fruit.
- Red (Proteins): Skinless chicken breast, lean turkey, fish (salmon, tuna), eggs, nonfat Greek yogurt, tofu, Shakeology.
- Yellow (Carbohydrates): Sweet potatoes, quinoa, brown rice, beans, lentils, potatoes, buckwheat, amaranth.
- Blue (Healthy Fats): Avocados, almonds, walnuts, cashews, olive oil, nut butters (peanut, almond).
- Orange (Seeds/Dressings): Pumpkin seeds, tahini, olives, salad dressings made with vinegar or lemon juice.
The keys are quality and portion control, ensuring foods fit comfortably in the containers without squeezing, and avoiding ultra-processed foods high in sugars, unhealthy fats, or sodium.
Sample Daily Meal Plan (Example at 1800-2100 Calories)
- Breakfast: Oatmeal topped with peanut butter and fresh berries (Purple, Yellow, Teaspoons)
- Snack 1: Avocado toast with cherry tomatoes (Green, Yellow, Blue)
- Lunch: Mason jar salad with ground turkey, spinach, peppers, onions, and vinaigrette (Green, Red, Orange)
- Snack 2: Cucumber slices with low-fat Greek yogurt and fresh dill (Green, Red)
- Dinner: Grilled steak with sautéed vegetables and small roasted potatoes (Green, Red, Yellow, Teaspoons)
- Snack 3: Shakeology smoothie with banana (Purple, Red)
Tips for Success on the 21 Day Fix Meal Plan
- Meal Prep: Preparing meals and snacks ahead of time helps prevent impulsive choices and keeps you on track. Batch cooking proteins, roasting veggies, and pre-portioning containers save time.
- Expand Your Palette: Start with familiar favorite foods but also try at least one new food per week from the approved list to keep variety and broaden your nutrition.
- Hydration: Drink plenty of water, and add natural flavors like lemon, mint, or cucumber for variety. Avoid sugary drinks and alcohol.
- Exercise: Pair your meal plan with regular exercise, including the 21 Day Fix workout or other physical activities, to maximize fat loss and fitness.
- Listen to Your Body: The container portions are guides so adjust if you feel overly hungry or fatigued, and consult a healthcare professional if needed.
What Foods to Avoid?
Minimize or avoid processed and junk food, sugary drinks, excessive sodium, fried foods, sweets, and refined grains. The focus is on whole, nutrient-dense foods filling your containers to optimize both weight loss and overall health.
Summary
The 21 Day Fix meal plan is a flexible, simple-to-follow system that uses color-coded containers to teach portion control and balanced nutrition, promoting fat loss and healthier habits in just three weeks. By aligning your container allowances with your calorie needs, focusing on whole foods, prepping meals, and incorporating consistent exercise, you set yourself up for sustainable success.
This comprehensive approach helps you avoid calorie counting stress, encourages mindful eating, and supports long-term lifestyle changes for improved health and weight management.