No potato chips, no oreos, no bagel bites, no donuts? What will you ever do when those in-between meals hunger pains hit? First of all, you do not need to worry…not on the 21 Day Fix diet.
Instead of reaching for the unhealthy stuff, you will eat healthy, whole food-based snacks that are still as tasty as the processed junk you may or may not be used to.
21 Day Fix Snack Ideas
Here is a list of 18 21 Day Fix diet-approved snacks to help get you started, so you never need to worry about being hungry.
1. Peanut Butter Apple: For a little energy and a surprisingly filling snack, spread 1-2 tsp natural peanut butter on a sliced small apple. Equals 1 purple, 1-2 tsp
2. Fancy Oats: Curb your sweet tooth with a filling snack – steel cut oats topped with unsweetened shredded coconut. Equals 1 yellow, 1 orange
3. The Greek Berry: For those missing their fruit-filled yogurt, add blueberries to Greek yogurt. For a cooler treat, freeze the berries first for one hour before adding to your yogurt. Equals 1 red, 1 purple
4. Egg Sandwich: For those run out the door in the morning, place two hard-boiled eggs, halved and on a piece of whole wheat toast, folded in half. Equals 1 red, 1 yellow
5. Coffee Crush: This is my coffee coolatta replacement. Blend one cup of iced coffee with one scoop of chocolate protein powder. Equals 1 red
6. Almond Butter Waffle: Here’s another quick snack that keeps you full. Spread 2 tsp almond butter on a whole grain waffle (kashi waffles are my fave and very easy to find.) Equals 1 yellow, 2 tsp
7. Simple Egg Scramble: In just 4 minutes, you can have a well-balanced snack. Heat 1 tsp coconut oil in a frying pan, add in mixed frozen vegetables, and crack two eggs on top of them. Mix with a spatula until eggs are cooked through. Equals 1 green, 1 red, 1 tsp
8. Pineapple & Cottage Cheese: A unique combination that is sweet and tasty. Mix sliced pineapple with 2% cottage cheese for a light and healthy snack. Equals 1 red, 1 purple
9. Banana Creamsicle: I borrowed this treat from my sister. Blend one half of a banana with unsweetened almond milk. Put the mixture in the freezer for an hour prior to chill, and then enjoy…yummy! Equals 1 purple, 1 yellow
10. Tuna and Hot Sauce: The hot sauce kills all of that over-fishy taste, and you are left with a high protein snack that will make your coworkers ask what you’re eating. Drain one can of tuna fish and top with Tobasco sauce to taste. Equals 1 red
11. Healthier Egg McMuffin: Can’t imagine not enjoying your McMuffin every morning? While you may not be able to enjoy McDonald’s version, you definitely can have this one as a snack or get creative and make it a meal by adding a lean protein to the sandwich. Fry one whole egg in one tsp coconut oil and place on half of a whole grain English muffin. Equals one-half red, 1 yellow, 1 tsp
12. Kale Chips: Another one of my faves…the healthiest green potato chip you will ever eat. De-stem and tear kale into bite size pieces, then add a tsp of extra virgin olive oil. Lay pieces flat on a cookie sheet sprinkle with your favorite spices. I like cayenne pepper. Bake at 400° for 20 minutes, flipping halfway through. Equals 1 green, 1 tsp
13. Beef or Turkey Jerky: An easy-to-carry high protein snack. When choosing a jerky, make sure to look at the ingredients list and choose one that does not contain monosodium glutamate. Just be careful with jerky as lots are extremely high in sodium. Equals 1 red
14. Mixed Nuts: Nuts are a great source of healthy fats, and they travel well. What I like to do is buy a bag of almonds, walnuts, cashews, peanuts, pecans, pistachios, and mix them together on my own. Remember, unsalted nuts only! Equals 1 blue
15. Banana and Peanut Butter on Toast: A favorite from my childhood, spread 1 tsp of peanut butter on whole wheat toast and top with a half of a banana, sliced. Equals 1 yellow, 1 purple, 1 tsp
16. Almond Butter Strawberry Sandwich: No jam, no worries. Spread 1 tsp of almond butter on half a piece of whole grain bread, layer with strawberry slices and fold in half. Equals 1 yellow, 1 purple, 1 tsp
17. Baked Apple: Core and then cut your apple in half, dust with cinnamon. Place on baking sheet center side up at 400° for 15 minutes or until the apple becomes slightly tender. Equals 1 purple
18. Red Pepper with Goat Cheese: This is super yummy if you enjoy goat cheese, which I happen to love. Take raw, fresh red pepper slices and top with crumpled goat cheese. Equals 1 green, 1 blue
Get Creative
I hope this list of eighteen 21 Day Fix-approved snacks has given you some ideas as to what you will be able to eat between meals. The key is be a little creative when you’re eating healthy and make things that are not only good for you, but taste good, too. You can even continue to use these healthy snack ideas long after you’ve finished the 21 Day Fix to keep living a healthier lifestyle.
The Fix is a whole foods diet that cuts out the nasty stuff, including processed sugar, white flour, and salt. However, this just proves you can still have foods that are full of flavor and contain the nutrients your body needs for optimal health.
What are your favorite 21 Day Fix snacks? Please leave a comment below.
I would like to know what the color graph is for more info please I am lost with that, thinking of starting up with the 21 day fix
Thank you
Hi Maria, Those are for the color containers that you would use. Bethany
So for the Banana Dreamsicle: almond milk is considered a yellow? (I don’t see it on my list.). How much almond milk? Put it in the yellow container?
Hi Amy, You can use 16 oz. unsweetened or 8 oz. sweetened almond milk as a substitute for a yellow container up to three times a week. Bethany
Hi! I have a super quick question for you: hemp seeds . . . which container would they be?? Thanks for your guidance!
Kyla
Hi Kyla, I would think orange. Bethany
Can you eat seaweed chips??
Hi Christina, I would check the ingredient label for any hidden ingredients, but I think they would be okay.
Hello!
I just ordered 21 Day Fix and I’m super excited to get started! I was wondering: at our local grocery store, we have an organic section where you can grind your own peanut and almond butters, and the almond butter we purchased today lists in the ingredients only almonds – no oils or anything added. If the “butter” is literally just ground up almonds, is it counted as a nut butter tsp, or as a nuts and cheese blue container? Thanks for your help!
Hi Samantha, It would be counted as a nut butter with the tsp.
I am allergic to gluten and wheat products, what can I substitute for using wheat flour etc?
Thnaks
Hi Aaliya, I use almond flour, maybe that is something to look into.
I see that almond butter and peanut butter is marked “tsp in gray”. How do we count that?
Hi Nancy, You measure using a teaspoon then mark as a gray container.
Thank you so much for putting these out for us to learn from. I love that it’s not all about the protein. I need to write these down.
The pineapple and cottage cheese was a staple when I was growing up!
I am on a lot of psych drugs for depression and have gained 60 lbs due to meds. Will this diet still work for me?
Hi Elena, I would recommend talking to your doctor. The 21 Day Fix portion control diet is focused around teaching better eating habits for the long term which makes it a good program for people who have more than just a few pounds to lose. Bethany
Hi! I’m looking into starting 21 Day Fix next week, and I’m just making sure I understand majority of it. So I’m confused about treats, I’ve looked all over and I’m just not finding the answer I’m looking for. In the Eating Plan book, it says treats get replaced with a yellow, but then all treat/dessert recipes I’ve seen count other containers, so I’m just confused how the counting actually works…
Hello, You don’t actually count a treat or dessert as a yellow, but rather subtract out a yellow container. Hope that makes sense. Bethany
Okay. So then when you count the containers for a treat, do you still keep to the amount of containers you can have?
Yes. Bethany
I wanted to know if I was allowed a Belvita Breakfast Biscuit?? I am in my first week and I’m starving…I am highly allergic to nuts so snacks are tough for me. What would this equal??
Hi Lisa, Not listed as an approved food, I would say yellow, as they look to be some sort of grain product.
Hey Lisa, I feel your pain. I’m also highly allergic to nuts, but surprisingly I’m not allergic to almonds as they are part of the peach family. Maybe look in to that too? I struggled for a long time trying to get my healthy fats in, but things like cheddar cheese (the good kind, not american cheese slices :P) are considered a blue container, so I do a lot of cheese and apples for my snacks.
Hi Bethany,
I’m on day 4 of my 21DF and am not a veggie eater at all. I’m struggling with the green containers. I got Kale and Romaine lettuce but you can only eat so much of that a day. Any suggestions??
Hi Missy, Romaine lettuce is actually not a 21 Day Fix approved food, romaine compared to dark leafy greens has little nutritional value. Cherry, tomatoes, carrots, celery are a few of my favorites, plus they are pretty portable. You don’t always have to do vegetables a side either, try looking for recipes that mix them in too.
I stopped using dressings altogether. I find it much more satisfying to cut a small naval orange or fresh pineapple chunks into my salad. Then with every forkful I get a piece of fruit and a squirt of juice that acts as my dressing.
Thanks for sharing Kathy!
Hey Bethany
I just got the 21 day fix today. Reading the material can you use regular salad dressings?
Hi Marie, Most store bought salad dressings would not be allowed. The dressings in the book are all very tasty and easy to prepare.
is any type of green vegetable acceptable on 21 day fix. i.e. broccoli and romaine lettuce
Hi Erin, Pretty much all vegetables are allowed. Although the Fix diet prefers you to have dark leafy greens like spinach and kale as they have a higher vitamin and nutrient content than romaine.
Hi Bethany,
Quick question – is there another protein powder on the shelf that equates to shakeology?
Thanks
Hi Ali, By quality of ingredients, none that I have found.
How much beef jerky is = to 1 red?
Hi Francie, It’s about 3-4 oz.
I just started 21 day fix and my question is shake ologies needs to scoops to be made with but when I look into the meal plan one scoop takes one protein container so do I take out two protein containers with two scoops are is two scoops considered one container very confusing……I am on 1300 calorie there is two baby orange containers in my kit yet it says use only one is one for seeds and one is for dressing I don’t know how to use the orange containers please comment back
Hi Doreena, You get one orange container a day. The shake is one scoop for serving. Hope that helps.
Bethany,
I ate two slices of cheddar cheese this morning. Is it alright to count 1 as a blue and 1 as a red or 1/2 red?
Hi Kris, I think so.
Thank you for the snack ideas I always get in a rut. Starting the 21 day fix this week.
You’re welcome, Tina, Good luck, Bethany
Hi Bethany, my friend and I are going to start doing this plan. I see that organic brown rice cakes are not on the list, but since I don’t eat bread the rice cake makes a good base for my egg, slice of cheese and tomato for breakfast. Is that an okay substitute?
If so, would that be considered 1 red, 1 yellow, 1/4 green?
Hi Kris, Yeah, I would see how they compare nutritionally to a slice of whole wheat bread and go from there. Would seem fine to me. BEthany
Hi Bethany,
I started the 21 day fix today. So far I love the shakeology but I’m not a good eater. I tend to starve myself all day because I’m busy, but then I eat a big dinner and snack in the evening. I am trying to find healthier treats besides ice cream, etc…also, is there any way to fit in a treat of ice cream?
Why does the greek yogurt have to be plain?
I am a really picky eater so the fancy recipes aren’t my kind of thing.
Can I use my fav salad dressing on a salad and just use the orange container to measure?
When measuring pasta, do you measure it cooked or uncooked?
How above when you’re eating a prepared meal like lasagna, etc…how do you count that?
Sorry for all the questions? I’m excited to start but overwhelmed and keep reading the same pages over and over in my book and not finding the answers.
Thanks!
Michelle
Hi Michelle, There are treats listed in the book, Autumn also released a cookbook that contains a bunch more. Greek yogurt has to be plain because you don’t want the added sugars. Your salad dressing should be olive oil based like the ones in the meal plan. Pasta is cooked, like it says in the book. I would say one lasagna noodle is a yellow. Bethany
I am about to order the 21day fix. My problem has always been portion control but later discovered I have food sensitivities. I can handle the FS but am wondering if this diet would this diet work for an 84 year old. I have lost 105 lb since retiring and never replaced any of the weight but am struggling with the remaining 100 lb.,
Hi Elizabeth, The diet is based around whole healthy foods, the way we should all be eating. Bethany
I’m on day 4 of the 21 day fix, and I’m finding that getting all my protein is my biggest challenge, especially for snacks. I eat cottage cheese or Greek yogurt for snacks usually, but I’m getting kind of burned out on them. I eat eggs or have a smoothie with protein powder for breakfast, then have lean meats with my lunch and dinner, so it really is snacks I’m struggling with to include a protein. I’d love some new ideas. Thanks.
Hi Tina, You don’t have to include a protein with all of your snacks. Bethany
Question: the steel cut oats and coconut shaving. Raw or cooked?!?! Thanks!
Hi Chelle, Up to you, I prefer mine cooked. Bethany
Why is the 1st snack 1 purple and 1 tsp when you are using 2 tsp of PB?
Hi Michelle, It’s just a typo. I wanted people to know they could use more as less as they see fit. Bethany
Hi
Does it matter if I can’t eat all of my containers?
Thanks
Hi Kim, You should do your best to try and eat all of your containers. The Fix is built to create a gradual weight loss for you to be able to keep the weight off for the long-term. You would then drop down containers as you lose weight. Sometimes I know it can be impossible to get all the containers in, so what I have seen recommended is try to now always miss the same containers everyday. Also you never want to miss your tsps and orange containers as those are limited in the first place. Bethany
Hi Bethany Lyn
I am starting the 21 day fix on Monday and I received my pack today. Looking through the eating plan it says no carbs or fruit after 6pm. I usually do not eat until 7-7.30pm as I take my dog straight out for a walk when I get in from work. Does this mean the programme will not work if I eat these after 6pm? Sorry for asking you but you seem quite knowledgeable and as I am in the UK there is very little support in the way of coaches etc.
You’ll be fine! Bethany
I need some help asap about the eating
Anything specific? Bethan
Hi, What about soda? Do i have to give that up? I’m a huge fan of soda. And alcohol? Lol
Hi Maureen, No soda, diet or regular, the stuff really is not good for you. But, once you cut the soda habit you won’t want to go back to it. Red wine is allowed upto 3 times a week, but you have to count it as a yellow container. So would you rather real food or alcoholic calories. Bethany
Not real clear do I fill these containers for each meal or once a day
Hi Vicki, Certain containers you fill more than once a day, it also depends upon your calorie level. The Eating plan that comes with the program goes into more detail. Bethany
I have food allergies and found most diets I can not follow. How do i find out what foods are approved before buying into the program.
HI Lynne, Select the 21 DF category from the sidebar, there is a post that contains a list of the foods. Bethany
Thanks! Headed to buy groceries with this list in hand! Diet is my biggest obstacle.
You’re welcome!
I am about to start with the 21 day fix and am curious if rice cakes are allowed. I sometimes need that crunch and have found that a brown rice cake with a little almond butter does the trick.
Hi Jessica, Sorry, rice cakes are not on the list of approved foods. I’m sure you will find a way to satisfy the crunch. What about almond butter and celery sticks. Bethany
Hi Jessica. I love my organic brown rice cakes, and really enjoy that extra crunch. I don’t eat bread so rice cakes are my bread. Anyway, I agree with Bethany that celery sticks are a great option, but I am still using a rice cake as 1/2 yellow from time to time.
I love the balsamic glazed strawberries (1 purple container of sliced strawberries, lemon zest, and 1 tsp balsamic glaze) and the tuna salad (1 can tuna, drained and rinsed is one red container, mixed with hot sauce, celery, Dijon mustard, 1 tsp olive oil). I add the tuna salad over 1.5 green containers of romaine lettuce, diced tomato and onion.
For the tuna salad add tarragon.
Great! Thanks!
I’m so excited!! I’m starting the 21day challenge today
Yay! Please let let us know how it goes. Bethany
I love your posts and look forward to putting it all into play when my 21 Day Fix packet arrives in a few days. I have gained, loss, gained more, lost more for many years and this time I plan on teaching my husband (who does most of the cooking) how to use, plan, and aid in my healthy goals. Thank you for posting … it’s encouraging.
You’re welcome! Bethany
Greetings! I tried 21 day fix and only lost 5 pounds within the first cycle. I became frustrated and did not continue, I have since gained back that weight and have gotten into my bad eating habits again. I work in the nursing profession and currently work a lot of midnight shifts, which we all know are hard on the body ! I am wondering if you could share a guideline/sample menu of what would be the most beneficial for me for the days that I work my shifts. I followed and enjoyed the workouts and did notice a difference in my energy levels but I am still trying to find the healthy balance for working shift work . Thank you in advance for any recommendations.
Hi Christine, Losing 5 pounds in three weeks is actually about the perfect amount of weight loss, losing more than that and it would likely have been a lot of water weight. Off work hours are hard, you just need to get into a routine that you can stick with, I would try planning out the times you will be eating and then stick with it until it becomes second nature to you. Bethany
I am on a gluten free diet due to Hashimoto’s Thyroiditis which is an autoimmune disease. How would that work as far as having to use gluten free pasta, bread, etc. Is this feasible with this diet plan? I need to lose 60 lbs that I have gained since I found out I have thyroid disease.
HI Karen, Gluten free is fine, this plan is whole foods based so you should not have a problem. Bethany
I have Hashimoto’s too! Thanks for the tip on gluten free. My doctor never mentioned it.
I also have Hashimoto’s Thyroid! I’ve been Hypothyroid for like15 yes and a couple of yrs ago, the Endocrnologist took lab work and determined that I tested positive for Hashimoto’s. Was never told though to avoid wheat or anything like that.
Hi Bethany. I am thinking about starting the 21 day fix also as a lot of coworkers swear by it. One thing I am wondering though is milk not allowed at all? I can’t drink coconut milk and almond or soy milk just doesn’t taste right to me on cereal, etc. Just curious how I would count it if it was allowed?
HI Michelle, Coconut milk, almond, and cow’s milk are fine, but the Fix diet wants you to limit them to three servings a week according to the meal plan. They are counted as yellow containers. Bethany
hey Bethany, random question, where do hemp hearts fit into the 21dfx meal plan? I have no idea what category they would fall under
Hi Emily, I don’t know, I had never heard of them before. Protein or carb I’m guessing. Bethany
Hey-Is there any suggestions on what to eat in place of whole wheat? It does a number on my stomach.
Hi Billie, There are plenty of non wheat foods to choose from, so you would not have to worry. Bethany
I am trying to decide if I should invest in Shakeology. Does it make a huge difference in weight loss? I have a shake now that is almost the same in all ingredients. Should I just forget about a liquid protein. I really want to do this diet correctly. I have 60 pounds to loose. Please advise. I also can’t find the page you posted to keep track of me meals each day. I stumbled on it last night but cannot find it again. I have the sample meal plan, shopping list, snack ideas but not the tally sheet to keep track of how many containers I need each day. Thank you in advance!
Hi Mary, If you select the category drop down for 21 Day Fix you will find the tally sheets, under the 21 Day Fix Workout Schedule & Portion Control Diet Sheets post. As long as you stick with the program, you will lose weight. The shakes are not in the end going to make or break results, hard work and focus on diet will. Bethany
Bethany,
Are these snacks an addition to the meal plan or is it to be used in the meal plan?
Hi Antonella, They are just to give people ideas for different sanck options. Bethany
I tend to want to snack late at night, and this has been a big problem for me. They usually leave me feeling bloated, and guilty. However, I tried the almond butter and strawberry slices over a honey wheat sandwich round and it was very good. Killed the sweet craving, without leaving me feeling overly full…..and no guilt!!
Nice! Bethany
Hi Jessica, I also use sandwich rounds. But what is considered 1 yellow, half or both halves?
Hi Sharron, I would say both halves would be a yellow. Bethany
Is there any chocolate snacks I’m new to this and I’m having a hard time with my chocolate cravings..
Hi Lyndsy, Do you have the eating plan, there are a few treats that contain dark chocolate. Bethany
This might seem like a silly question, but im new to the 21 Day Fix. When it comes to pasta, I know it says to eat whole wheat, but can you eat whole grain pasta instead?
Hi Samantha, Whole grain pasta is made from a mixture of grains, whole wheat is from wheat only making it more nutritious. If you do decide to go with some whole grain foods, just be sure to look at the label as some companies will sneak in unbleached flour something you don’t want. Bethany
Thank you so much!
What about the veggie pasta that is made from carrot and tomato purée?
It’s not on the the 21 Day Fix eating plan, but that is not to say there is anything wrong with it.
I’m confused , my 21 day fix says to use whole grain pasta not wheat
Hi Lori, I would go by the book when starting out.
I started the 21DF when it launched last year and LOVE the eating. I’ve learned to get really creative with foods. One of my FAV things to make are ‘egg muffins’ they’re a great breakfast/snack. I make them in bulk and portion them out so i can grab and go throughout the week. I take a dozen eggs and scramble them and add about a 1/4 tsp garlic powder. Pour the eggs into foil lined muffin tins (or just the plain muffin tin with non stick spray). Dice half a bell pepper, half an onion, and then use about a cup of chopped frozen spinach (thawed) distributed evenly in the 12 muffin cups. I top them each with some feta and bake at 375 for 30 minutes. SO delicious and my kids love them too. For two egg muffins 1 red 1 blue 1/2 green
Thanks Allanna! Sounds yummy! Bethany
Love this recipe. Thanks for posting.
You’re welcome! Bethany
This website is super helpful. I really like the sample meal plan you provided. Thank you for all the resources.
I have Shakeology and I will admit that it does reduce my cravings. I know not everyone can afford it but for me I use it replace a meal. (And I am not a coach). I decided to cut out my 3 times a week latte habit to have enough money. Now I drink coffee at home and drink Shakeology.
Thanks for sharing, Amber! That is great you found a way to make it work for you. Bethany
Are there serving sizes available for your listed snacks? ex:nuts,oats, pineapple? Thank you. i just found your blog and I find it very helpful. Thank you.
You’re welcome, Melissa! The serving size on the package should be fine, that would not be exact, but it would be similar to the portion control servings.
Love these recipes, will try 7 of them for my next week which is my 3rd in the 21 day fix, I can tell the program works, I have a full time job plus I study and have only walked on weekends as my exercise and I have lost 4lbs per week!!! Lovin it!!!
Great snack ideas! I love your printables. Many thanks! Keep up the great ideas!
You’re welcome!
Beef jerky is the BEST. If I had a choice between jerky or candy, it would be jerky every time :)
What kind of beef jerky do you get that doesn’t thaven’t a ton on sodium?
I usually do Oberto All Natural jerky which does not contain artificial ingredients or msg.
Great ideas !
This is a terrific list and I eat many of these same snacks too. Another thing I like to make is a simple pudding from chia seeds soaked in almond milk. Super easy & yummy!
Thanks for sharing!
Thanks so much for posting these! Great ideas that I plan on using. :)