Diet is 50% of your results!
Diet is 70% of your results!
Diet is everything!
Of the the three statements above, I always tend to most agree with Number 3: Diet is everything when it comes to getting the best results possible with any workout program.
Having run this blog for over five years now, the most common problem I see is trying to diet but not understanding how what we eat affects us. And the truth is, a starvation/bad diet can ruin any attempt to lose weight.
Two of the most common faults that will lead you to failure?
- Not eating enough calories
- Eating so-called “diet foods”
This is where the 21 Day Fix diet plan solves both of these problems:
- You have to eat the amount of containers for your suggested calorie range each day for best results. This ensures you are eating enough but not to many calories for sustainable weight loss.
- My favorite part: You eat real food on this meal plan – no “diet food”.
So-called diet foods that you most often find labeled as “fat-free” or “low-fat” are never the way to long-lasting weight loss. These foods may have no fat, but to add flavor, they have been loaded with sugar, salt, or other chemicals that can be harmful to your body.
21 Day Fix Sample Meal Plan for the Week
While I have gone over how to track portions with the 21 Day Fix tally sheets in another post, I still think it’s kind of hard to visualize what you would be eating, which is the reason I created a one-week sample for eating on the 21 Day Fix. The outline is for my recommended 1,200-1,399 calorie range, so if your 21 Day Fix calorie calculation is different, yours will look slightly different.
Monday through Friday, I did two yellow containers at dinner(meal 5). My green container was also a double for lunch.
Click here to download an excel template for making your own meal plan. Just be sure to save a copy to enable editing.
Here is my own copy for reference. You might notice that for some food groups, I have less foods listed than the number of portion cups allowed for the day. This is because I might have two portions of mixed greens or two portions of a yellow container, but only listed each one once on the chart.
21 Day Meal Plan for the Day Outlined
Here is what a sample day of eating looks like on the 21 Fix diet plan at the 1.200 calorie level:
- Breakfast: Shakeology or protein powder(red container) mixed with frozen berries(purple container) in water
- Snack: 0% fat Greek yogurt(red container)
- Lunch: Mixed greens(2 green containers), 21 Day Fix dressing(orange container), grilled chicken(red container)
- Snack: Banana(purple container) and mixed nuts(blue container)
- Dinner: Veggie stir fry(green container) in olive oil(tsps), sliced top round steak(red container), and wild rice(2 yellow containers)
Try to space your meals 2-3 hours apart. This ensures that your body is getting the right amount of food at the right times.
Shopping List for the 21 Day Fix
You should always go to the grocery store with a list of foods to buy. Or, you will find yourself in aisles you don’t belong looking at foods you shouldn’t be eating. It really is the best way to stay on track with your diet(and ultimately, spend less money too!).
Remember, the 21 Day Fix diet, you should be eating whole foods. This means the majority of your grocery shopping will be done around the outer perimeter of the grocery store, which is where all the good stuff is.
I used this grocery list for the 21 Day Fix by printing it out and making a note in the margins of how many servings of each container I needed for the week. I would put a checkmark next to the items as I added them to my cart.
Click here to get your own copy to print.
2017 Official 21 Day Fix Food List
Since the initial release of the 21 Day Fix program in 2014 the food list has been updated a couple times. The basics remain the same, whole foods, categorized by nutritional value.
The most up to date food list with containers is available with a Team Beachbody Club Membership(14-day free trial to all programs). There you will find more detail than I could ever provide to the foods and corresponding food amounts.
Shakeology and the 21 Day Fix?
I’ve been receiving numerous questions about Shakeology and the 21 Day Fix portion approach diet, here a couple of the most frequently asked questions I receive:
Is Shakeology a requirement?
It is not required, it is optional.
What color container does Shakeology count as?
A serving of Shakeology counts as 1 red container in the 21 Day Fix portion approach diet. The serving size is a scoop or a packet.
Can I drink Shakeology in replace of a meal?
Yes, this is what I do on weekdays for breakfast. You can have it as a meal or a snack, but if you’re going to replace a meal, mix it with a fruit and/or nut butter and be sure to count the extra containers!
My Thoughts on Shakeology:
Shakeology really is a great way to stay on track with 21 Day Fix diet. Studies show that starting your day off with a nutritious breakfast is one of the biggest factors of success not only in your diet, but in your life in general.
It also makes filling a red container super easy. I recommend Shakeology for breakfast with a cup of frozen fruit and/or nut butter. This way, you can easily fill in a couple more containers for the day, which will help you keep on track for the day.
There are four great Shakeology flavors to satisfy any palette: Vanilla, Chocolate, Strawberry and Greenberry, plus two Vegan options: Chocolate or Tropical Strawberry. If you have a lactose sensitivity, try the Vegan formulas as they are made from pea protein instead of whey.
With the recently-introduced Shakeology Super Sampler packs, you can try all six flavors Chocolate, Vanilla, Greenberry, Strawberry, Chocolate Vegan, and Tropical Strawberry Vegan for $29.95. Here is the direct link to order the taste sampler or a 30-day’s supply(order on HD for 2$ shipping, which can be cancelled at anytime).
If you need both the program and the shake, then the combined option is called the 21 Day Fix Challenge Pack which can be purchased for about a $50 savings in total.
The packets are great for trying out the flavors or deciding if you like Shakeology, but if you’re going to order a month’s supply, it is best to order the bag, which equals 30 servings, because the individual packets option is only 24 servings. You can always individually portion out servings into ziploc bags if you need to for convenience.
If there’s any questions you have, please post in the comment section below :)