If you want to stay on track with the diet portion of the 21 Day Fix, plan your meals.
Below I’m going to give you the exact meal plan that I used when following the program for 3 weeks, a list of the allowed foods, and how to create your own 21 Day Fix meal plan for the week with a printable template included.
Diet is everything when it comes to getting the best results possible with any workout program. Problem is people tend to not follow the diet portion of the workout program.
This is what I believe has made the 21 Day Fix so successful. The diet plan is innovative(colored containers), balanced(you do not omit food groups), and flexible(real life).
It also does away with a huge error that I often see so many people make.
- Eating the wrong foods, in the wrong amounts.
This is how the 21 Day Fix diet plan solves both of this problems:
- You eat the amount of containers for your suggested calorie range each day. This ensures you are eating the right amount of calories for sustainable weight loss.
- The color coded containers make you eat the correct proportion of proteins, carbohydrates, and fats for optimal energy levels and perfomance.
- You eat real food: a huge emphasis is put on unprocessed foods that do not contain additives or chemicals.
Many so-called diets 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.
What Goes in the 21 Day Fix Containers
As you will see below the 21 Day Fix portion approach eating plan does not cut out foods groups. You get a percentage of your total calories from
- Green Container – Vegetables: provide the body with vitamins, minerals, and other nutrients.
- Purple Container – Fruits: like vegetables fruits provide the body with essential nutrients your body needs to function.
- Red Container – Proteins: What your body uses to help build and repair the tissues in your body including the muscle breakdown that occurs during your workouts.
- Yellow Container – Complex Carbohydrates: Again an important source of vitamins and other nutrients and also help the body convert food to energy.
- Blue Container – Healthy Fats: This container and the next couple provide the body with the good fats that your body processes need to function optimally.
- Orange Container – Dressing & Seeds: To ensure that you get variety but not over consume.
- TSP – Oils & Nut Butters: Calorie dense source of healthy fats.
21 Day FIx container sizes vary to ensure that you eat the right amount of each food group. Fr instance, the green container for veggies is much larger than the blue container for healthy fats. Foods that are higher in fats are denser. Veggies on the other hand have a higher liquid content.
The 21 Day Fix portion approach diet conainer sizes:
- Green Container: 1 Cup
- Purple Container: 1 Cup
- Red Container: 3/4 Cup
- Yellow Container: 1/2 Cup
- Blue Container: 1/4 Cup
- Orange Container: 2 and a half tablespoons
- Teaspoon: 1 level teaspoon
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 all you need to do is add in or subtract out containers for that day.
Please note:
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 :)
I have seen other menus with almond milk instead of water for your shakeology. I like this way better but I don’t see it counting as anything. What would it be as far as containers go?
8 Ounces of almond milk can be counted as a gray teaspoon once a day.
Hi Bethany,
Can you lose weight making your own 21 days meal plan following the whole color coding and going to the gym 4-5 times a week? Also can I replace the shakeology shake with my own? I use NLA her whey protein.
Hi Katherine, As long as you are burning more calories than you are consuming you will lose weight. With that said, the 21 Day Fix portion control plan can be used along side gym workouts. Whey protein shakes can be used on the diet but obviously not the same ingredients as Shakeology.
Hi Bethany, what’s the difference between the 21 day fix and ultimate portion fix?
The 21 Day Fix is both nutrition and workouts. The Ultimate Portion Fix is focused on nutrition, but can be used in combination with Beachbody workouts or alone and features a lot more content.
What kind of Greek Yogurt did you eat?
Stonyfield organic plain fat free greek yogurt.
Hi Bethany, I will be starting the 21 day fix eating plan, can I use the piyo workout dvds and expect the same results? Thank you, Susan
Hi Susan, You can use the portion control containers with any program. The diet from PiYo is very similar to the 21 Day Fix, PiYo came out prior to the 21 Day Fix so the containers were not around yet so it was based on servings instead of containers. Bethany
Thanks Bethany! I was looking for a similar post/question on how to use the containers with PiYo. Do you still recommend the containers that were listed on another PiYo? I completed Weight Watchers several years ago, and it really taught me alot about portion control/weighing food.
Thank you for always going above and beyond in your blog!
Hi, The PiYo program came out before Beachbody started to use the portion control container system so it is designed around weight and serving sizes. It is very similar to the container system diet and you can defiantly use the containers for serving sizes if that helps you out. Bethany
Hi Bethany!
I am wondering about how to count chia seeds, hemp hearts, and nutritional yeast. I see varying opinions on this. Do you have current information about these ingredients? ~ Leah
Hi Leah, For the portion control containers for the 21 Day Fix I believe 2/3 cup of of nutritional yeast is counted as red container, 1/3 cup as a half red. 4 tsps of chia seeds is counted as an orange container. Hemp hears are also an orange container I believe. Hope this helps, Bethany
I’ve done 21 Day Fix before and it really worked! I am currently starting over, and was wondering if I’m only doing the eating part currently, and not doing the workouts, should I still keep the normal calorie range or should I be cutting out more calories?
Hopefully this makes sense! Thank you.
Hi April, You may want to cut the additional “workout” calories. I would just keep a close eye on the scale and if you are not losing then you may want to cut down a level. 21 Day Fix without the workouts is sometimes referred to as the “portion fix” you might be able to find more info with that. Bethany
What color container and how much would an 8oz serving of skim or 1% Fairlife milk be do you think?
Hi Lili, I believe that can be counted as a yellow container up to three times a week. Bethany
I am ready to tackle the 21 day fix. I have been wishy-washy and have found counting calories is not for me. What tips do you have for keeping up with the food? Working out will not be a problem for me.
HI Allie, Planning and meal prep would be my two biggest tips. Every week I would outline a meal plan for the week and then cook up a bunch of protein and cut up veggies for quick snacks. Bethany
Hello – found the article and I am interested in portion control containers. But when I checked your meal sample, I am confused – where you get the numbers from? I am in 1200 range and I wanted to know how to calculate the numbers for each container.
Your example
veg 3
fruit 2
protein 4
carbs 2
Nuts/diary 1
seeds / fat 1
oil 2
Appreciate if you could help explaining
Hi Jose. Here is a link to a post that explains more about how to calculate your 21 Day Fix calorie level. https://thefitnessfocus.com/21-day-fix/how-to-calculate-your-21-day-fix-calorie-and-container-level
Hello,
Are 2 eggs equivalent to one red container?
Yes…Two whole eggs is a red container. Bethany
Can you have flavored Greek yogurt?
Hi Caitlyn, Yes, plain greek yogurt is preferred. Bethany
Hi Bethany, What would you suggest for a vegetarian for protein? I don’t eat tofu or veggies burgers, I am also lactose intolerant. Usually I use beans as my protein but they are carbs. I also add eggs to salads but would it be too many eggs if I had an egg in my salad and eggs for breakfast? I plan on having eggs or oatmeal for breakfast, a shake for lunch and salad with protein for dinner along with snacks. Any suggestions would be great.
Hi Sue, The beans, lentils, and quinoa can be counted as red instead of yellow for vegetarians who follow the fix. A few eggs a day should not be to much. And, here is a blog post for vegans that you can take a look at that might help – https://thefitnessfocus.com/21-day-fix/vegan-21-day-fix Bethany
What is a substitute for the shakeology? If you use the, shakeology what kind of liquid do you use in it.
Hi Shirlyn, The shake is a red container, so any foods from that category. I personally use unsweetened almond milk to mix mine, but you could use water, cow’s milk, or coconut milk just be sure to count whatever you do use. Bethany
I’m about to start the 21 DF as I’ve seen great results with a friend of mine. I was looking up different shake comparisons to the Shakeology and was wondering what you’ve thought about the 18Shake.
Hi Diedre, I’ve never tried 18shake, the calories are lower at 90, which I think equates to less nutrients too. I could not find much about the pricing, but it looks like a month’s supply would cost about 160.00 to $180.00 when you consider the bags are not 30-day supplies. The ingredient fibersol, which they talk about reducing hunger in studies can also be purchased separately.
Can I have soya milk and tea on this plan
Hi Ros, Yes they are allowed on the plan.
Hello Bethany, I am thinking about doing this the 21 day fix after I finish the current program I am doing. I would love to do the Shakeology, but they have a derivative of mushroom which I am allergic to, as well as chocolate and lactose intolerant. I was just wondering if you know of any other ideas for the Shakeology…. currently I make my own smoothies with kale and spinach, chia and flax seeds, and fruit….
Cherie
Hi Cherie, With your allergy concerns I would consult with a doctor. Making your own smoothies ss not bad either, I just made a blueberry, avocado, and kale smoothie myself.
Hi,
I would like to attain for information on the 21 day fix. I have two kids and have gained some weight during The course of the years. I would like to loose atleast 30 pounds but most importantly become committed to a healthy lifestyle. I have read many comments and I think this diet plan will be beneficial for me. I am just a bit confused on the meal plans and exercises.
Hi Lix, Here is a link to my full 21 Day Fix https://thefitnessfocus.com/21-day-fix/21-day-fix-review review and if you have nay specific questions please don’t hesitate to leave a comment.
Bethany
Is it ok to up your calorie intake if doing other exercises in addition to the 21 day fix program? I am a runner and I do yoga almost daily. I am finding that I am quite hungry after running, yoga AND 21 day fix. I am 24 and aiming to lose 10-15 pounds.
Hi Chantelle, You can, the container I see recommended to be added in are the green then red containers first.
Am 60, have bad hips ( osteoarthritis) so I don’t work out, but feel I need core strengthening and could loose some added weight .
I do 30 minutes of walking daily & some basic yoga stretching to keep hips loosened up and my body moving but am wondering if this is a program anyone can do ( even us non-organized workout people like myself)!
Please be honest .
Hi Ruby, IT is hard for me to say if you can handle the workouts and it is always best to consult with a doctor before beginning when there is medical issues/concerns. I can say the program is is very well organized and easy to follow. Another recommendation the I have is to take a look at the PiYo or Tai Cheng program, here is a more in depth article that I wrote about a few of the Beachbody programs.
I’m confused with the teaspoon portion; hopefully you can help clarify. Is it 2 teaspoon per serving or 1. I’m in the 1200-1499 food bracket and I’m allowed 2 teaspoon servings a day. Is this a total of 4 teaspoon daily or just 2?
Hi Jessie, 1 tsp is counted as 1 portion. At 1200-1499 you would be at 2 tsp for the day.
How can I purchase Shakeology?
Hi Shirley, There are links near the bottom of the blog post, under the question and answer part.
I was just wondering if it is possible to use canned crab meat or even imitation crab meat (pollock) to make crabcakes that I found a recipe for on Pinterest. Or should you stay away from canned meat?
Hi Krissy, Canned meat is usually fine. Meat is usually steam cooked before begin canned. I would just take a look at the ingredients and try to get stuff that does not have added salt and has been canned in water or olive oil and not soybean.
Hello, I have just received my 21 day fix and am on day 3, I have a few questions as I am unable to register for a coach as in UK from the website.
Firstly regarding milk, limited to two teas a day and can be used as a treat 3 times a week, so the cereal allowance is dry then? Unless only 3 times a week as a treat and swap milk for a yellow tub.
I am vegetarian are all quorn products not allowed on this plan, I usually use quorn pieces and mince as alternative in meat dishes, but want to check I don’t ruin the benefit of the eating plan
lastly regarding the fruit portions can you confirm that we can eat as many grapes as fit into the pot as this seems a lot compared with the half banana equivalent?
many thanks, would welcome some clarification.
Hi Debbie, Milk can be used three times a week as a yellow container. You can have dry cereal if you like. I believe Quorn products are not listed in the nutrition plan either because of how it is processed of they are not main stream enough in the states(it is not something I am all that familiar with myself). And, yes a filled purple container of grapes is a serving. Bethany
Can I use shakeology and another meal replacement together on the 21 day fix. Like use shakeology as a breakfast shake and use another meal replacement as a snack.
Hi Rashuan, Yes, you can do that.
Instead of the shakeology powder meal replacement shake can I use the GNC Total Lean Shake powder meal replacement instead?
Hi Nicolee, It’s not the same, but there is nothing said that you can’t use it.
HI! I started the 21 day fix starting with Yoga last night. Tonight I am doing the full body cardio. Any hints on sticking with the working out and eating the correct portions? I don’t plan on using the color containers, just the work outs every night.
Hi Sara, I would schedule it into your calendar to start. Some people have success with rewarding themselves after reaching a certain benchmark of workouts completed.
Wow! I love the visuals you provided. So handy. I’m all about visuals and colors. It helps me stay on track. How long have you been eating based on the 21 Day Fix? I’ve been on and off for about a year and a half.
Hi Bernadette, I’ve been eating whole food based for a couple years now.
Hi. I’m lactose intolerant. Can I drink fitmiss delight.
Hi Valencia, Non lactose products are approved foods.
Hello! I’m just starting the 21 day fix.
I have been seeing someone who has been helping me with my health. In order to keep seeing her I’m required to have:
2 cups whole milk/day
1 tablespoon of oil/day
4tsp cocoa powder/day
2 tsp ginger /day
And
7eggs/week
Is there any way I can incorporate these and still follow the 21 day fix?
Hi Nadine, You might need to make some adjustments with the whole milk, but I would talk to your nutritionist before making any adjustments on your own.
I love milk and I don’t see any mention of milk anywhere except when it’s pertaining to plant based milks. Why is regular milk not mentioned anywhere and if I were to incorporate it… what would it count as?
Hi Elena, Some cow’s milk is allowed, but only a certain amount of times a week. This post is really just for an overview of what I did, to really follow the program you need a copy of the eating guide that comes with the program.
I purchased the 21 day fix about a year ago and am just getting serious about doing it now. I have the workouts and the containers but cannot locate the books that had the diet plans and how much of each container I should be having at each meal. Is there any place I can purchase just the Plan or get access to it?
hi Laurie, You might be able to piece it together form this site or I try contacting customers support ofr a replacement.
Hi. Just found your site and im happy i did! Im very motivated to start.
I ordered my kit and its on its way. I do have 2 questions if you dont mind answering. …..
I found on another site that based on my weight of 176 i should be at 1500 range when i did the calculations (weight x 11 + 400 – 750)? That seems high should it be at 1200 – 1300?
A ‘ll so i have found thst doing lower carb helps me alot. What lower carbs can i fill the yellow container with? Or can i double up on veggies instead?
Thanks!
Hi May, You are in the 1,500 to 1,799 range. Here is the link to my post about calculating 21 Day Fix calories. https://thefitnessfocus.com/21-day-fix/how-to-calculate-your-21-day-fix-calorie-and-container-level Where you also working out when doing lower carbs? People do tend to need the complex carbs when also working out to fuel their workout. Bethany
Hello there, can gluten free breads, pastas be used in place of whole grain for the carbs?
Hi Burnace, Gluten free is not the same as whole grain. Bethany
Hello there, I see gray containers listed but.I’m not sure how many I am suppose to use. I’m in the highest calorie marker, please help.
Hi Tara, The gray color represents the tsp. Bethany
Hey Bethany, I have a question. Lately I have been finding it hard to use coconut oil as a tsp. I was wondering whether I could use Pam Spray/Fry Light as an alternative when cooking. If I can use this how many tsp or which containers would this fall under?
Hi Zara, Great question, I would try to avoid the aerosol sprays, they are considered safe by the fda but they still may pose an environmental concern and/or health. The Misto is a reusable pump that you can add your own oils to and use like you would the sprays. As for counting the containers, if you are just using them for food not to stick I would not think it would need to really be counted. Bethany
Let’s say I went to Costco and purchased teo huge containers of greek yogourt but did not realise that they are 2% instead of 1%. How bad is this goof? Can i just cut back on other fat (blue, orange)?
Hi Christine, Probably not bad enough that you had to worry about it. I would just have maybe a little less than a full blue container if you really want to get picky. Bethany
I have yet another protein powder question (sorry!). I am quite attached to this protein powder but the serving size is a little bigger than most. Should I use 1.5 scoops of my powder or do the full 2 scoops? If I do 2 do I need to count it as 2 proteins?
Hi Kimberly, That shake is very high in protein, maybe a little to high for a single meal. The body may only be able to digest so much protein at once, cutting the serving in half or three quarters for a red would probably be closer to the correct amount. Bethany
Hi,
I have Thrive Shakes, would that work as a substitute for Shakology?
Hi Michelle, There macronutrients and ingredients are different. Bethany
If you are vegetarian can you cut out the meat from the meal plans
Hi Gwen, Yes, the 21 Day Fix is Vegan friendly. You would want to count lentils, quinoa, and beans as red containers instead of yellow. Bethany
Hi,
I’m looking for something to help me lose weight naturally. I’ve been a WW member, counted points and counted calories.
Is this a great program to get started on natural, healthy weight loss?
Thanks,
Anita
Hi Anita, Yes, the fix diet is centered around whole foods, it wants you to avoid nearly all processed foods. The calorie level is setup to create a nice gradual weight loss that should help keep the pounds off. Bethany
Firstly I would like to commend you patience – and for the 1000000th time – shakeology = I RED, arggghhh!!! But anyway, do you know if there are any plans to sell Shakeology in the UK? I can order it via Ebay – but the cost is very high. I have just got the 3 Day Refresh via Ebay and will be starting that on Monday – all in all with postage it cost be £80….a lot! I would like to add Shakeology into my plan – but can’t see how until we can get it in the Uk!
Hi Anna, Ouch! The nutritionals I would imagine need to be approved by in your country first. I’m not sure if there are plans to or not but with the success of the programs and products, I would imagine it is just a matter of time. Sorry, I don’t have any other strategy for you. Bethany
In the approved food list, some foods have “(wg)” in front of them. what does that mean?
Hi Nida, (wg) stands for whole grain, I have a few notes in the bottom right footer of the image. Bethany
I see coconut milk but is almond milk allowed?
HI Jamie, Yes, almond milk can be substituted in three times a week as a yellow container. The coconut milk that I have listed here, is the canned version. Bethany
Thank you for answering! What brand yogurt would be ok for the plain yogurt?? All the ones I see seem to be so high in sugar its crazy
Hi Jaime, Any brand of plain Greek yogurt should be okay, I would try a few and see which you like. My fave is Organic Stonyfield Greek plain 0% fat. Bethany
Thank you for answering! What about the plain yogurt? Is there a specific brand I should be looking for? Greek Yogurt just taste so weird to me
Hi Jamie, The brand I like most is Stonyfield, nice and creamy. But, the brand does not really matter, I would try a few and see which one you prefer. Bethany
Hi Bethany,
I just started yesterday, I made a mistake and bought low fat vanilla yogurt. so I don’t want to waste it. would it be ok to have this week only?
Hi Sharon, Can you return it or donate. It is is not the best, but sometimes you have to do what you have to do.
are you not allowed to have low fat youghurt? where are the food list?
thanyou, i am trying to start this program but i dont have the food lists, i have th econtainers. thanks from Australia.
Bethany,
can I drink propel water?
Hi Sharon, Propel water is not on the diet plan, I would try to avoid it for at least your first round. Bethany
hi ,
can I have the recipe for the coffee sweetener?
Hi Sharon, Not sure what you are referring to. Here is a link to a post I have about naturally flavoring your coffee – https://thefitnessfocus.com/healthy-recipes/11-ways-to-naturally-enhance-your-cup-of-coffee
if calories are 1575 . the difference is by 76. isn’t the second category too much
Hi Sharon, No, it should no be to much. You will lose weight as long as you create a calorie deficit with diet and exercise.
Hi Bethany, I bought some plain greek yogurt and put bananas in it. I really don’t like plain yogurt, is there anything I can put with it to make it taste better? Thanks
Hi Gloria, What about raspberries, blackberries or strawberries. Those are nice and sweet tasting.
What are good options as far as drinks besides water? Can you have unsweetened tea?
Hi Misty, You can have unsweetened tea, coffee, you can also add fresh fruit and veggies to your water to add a little bit of flavor.
Is there anything i can substitute for frozen berries? I am allergic to berries.
Hi Ceilcia, Yes there are lots of options for the purple containers, almost if not all purple.
Do you have other meal plans?
Hi Tina, I do not have any other 21 Day Fix sample meal plans. If you see foods or meals you do not like I think you could easily swap foods in and and out. Bethany
Bethany,
I was looking at your eating plan and I have a question about the Mixed Green Salad. How do you make that using the containers. Looks like it would be very little lettuce based on container sizes.
Thanks for your help!
Hi Kim, You can really pack the green container pretty tight with the greens and it surprising holds a decent amount.
If milk is allowed in moderation, can I put milk and stevia or stevia vanilla extract in my coffee?
PS – I awaiting my 21DF that should arrive Friday and im loving all your great info. I am feeling more and more prepared as I read all the posts. THANKS!!!
Hi Michelle, The food plan goes into detail, but for now here is a link to a post about how to naturally flavor your coffee and my Fix approved recipe. Bethany
Hi Bethany. I notice that milk is nowhere on the list. Are we allowed cows milk or almond milk? My local grocery store is a small town store so they don’t offer a large variety of things, we definitely don’t have coconut milk
Hi Shannon, Page 38 of the meal plan goes into detail about the replacement beverages and yes you can have cow’s and almond milk on the Fix diet in moderation. Bethany
Is Shakology safe for persons with Celiac Disease that have to follow a strict gluten free diet? Is there any gluten in the shake mix?
Hi Barb, You should talk to your doctor, but as far as I’m aware there is no gluten. Bethany
Hi! Do you have a link to your dinner recipes from the Week schedule example above? Sorry if I missed it!
Hi Alisha, The veggie stir fry recipe is in the meal plan. Pretty simple eating, I just used the seasonings from the Fix diet. Bethany
Unfortunately, I’m addicted to caffeine, though I am trying to wean myself off of it without getting major headaches. I love green tea, and I hear it’s really good for you unsweetened. Would that be “allowed” in the 21 Day Fix plan? I would assume it would be the same thing as just flavored water, but I’m not sure. Thanks!
Hi Ashley, Yes unsweetened tea is fine. Bethany
And what colour portion pot for baked beans? What colour portion pot can I use for muesli?
Hi Sara, I don’t think either of those are allowed. Bethany
Target Calories
The formula to calculate is the following
Your current weight (lbs) x 11 = Your baseline
Your baseline + 400 (it’s the Fix calorie burn) = Your caloric need
Your caloric need – 750 (calorie deficit) = Your target calories.
If I do this i end up with only 970 calories. I am trying to lose some more fat. Should i drop a container? What should I do?
Hi Stevie, You round up to 1200 calories, you should not drop any of the containers from the lowest level. If you search what is a calorie on this site you will find an article that goes into detail about why you should never go below 1200 calories a day for an extended time period. Bethany
Hi,
I have been doing the p90X lean schedule, this is two p90x workouts a day. I thought I would change it up and start the 21 day fix instead of doing two p90x, since the workouts are shorter and more cardio. I don’t feel like this is to much. I just don’t want to over do it and hinder my results. Do you think this is ok? I am doing 21 day fix in the AM and p90x in the evening!
Hi Stevie, You know your body best. With that said, P90X alone is a lot of working out. Just be sure to pay attention to how your body is responding. More is not always better. Bethany
I’ve lost 20 pounds by doing my own diet and exercise program, but, I’ve stalled and haven’t lost anything for almost 7 weeks. I don’t have a large appetite, so my question is, do I need to eat everything that I would be allowed to eat on this plan in order to lose weight? If I would be allowed 3 yellow containers and could only eat 2, is that going to cause me NOT to be able to get the weight off? Or, If I couldn’t eat everything on my plate, is that a problem? bottom line, do you need to eat everything that your allowed to eat everyday? Seriously considering doing this plan.
Hi Bev, While you should try to eat all of your containers, forcing down food is not a good option either. From my experience, I like the idea of not skipping the same containers each day. So if you missed a yellow one day, try not to miss the same colored container the next. But, always eat your orange and tsps. Bethany
Are both frozen Fruits and frozen Veggies ok for the 21 day Fit? I am talking about the Steamer Veggie types like Birds Eye Brand. I just got my 21 Day Fix program and trying to shop. I take it the Gorton’s Classic Grilled Salmon Fish Fillets are out because they are “pre-packed”. The box says they have 350 mg of Sodium, Is that too much?
Hi Sarah, frozen fruits and vegetables are fine. And, yes you probably want to avoid the fillets at least for your first 21 days through. Bethany
I am nursing. How can I adjust the meal plan to ensure I am getting enough calories?
Hi Brooke, While you’ll want to talk to your doctor, it has been suggested to move up at least one calorie level. Bethany
I have insulin resistance so whey protein is not good for me to drink. Are we allowed to drink plant based protein and if so can someone recommend one that doesn’t have artificial junk in it? Thanks.
Hi Brianne, Yes, the vegan is perfectly acceptable. Bethany
Why isn’t spinach on the shopping list above? Is that not an “approved” 21 day fix item? Or did you just not want to eat it?
Spinach, cooked or raw is allowed. Bethany
I have BioTrust Low Carb Time Released Protein Blend on hand and of course would love to use this before I purchase Shakeology. Do you know how this protein blend compares with Shakeology?
Hi Bill, No I have not heard of that one before. Bethany
I know this should be simple for me to figure out but apparently I need some guidance. I work third shift and I am really not sure how to navigate this since my sleep and awake times are the exact opposite of most people who the examples are generally geared toward. I am a single parent of a school age child and so I generally sleep when she is in school, about 9am to 3pm.
Thank you
Hi Anitra, Just try to space your meals every three to four hours. It might take you some time, but try to find a schedule that you can work with. And, be sure to meal plan, this way you will know what you will be eating and when. Bethany
Would Liquid Amino’s count as a spoon or is that a no-no?
Also, in the book, it says 1 scoop of Shakeology = 1 red, but the back says serving is two scoops. I guess just cut in half or plan around it?
What do you think about Shaklee’s protein?
Hi Kabey, That is a tough one about the aminos, for the first 21 days I would try to avoid them. But, after I don’t see a problem, I used them today make a great roast. A serving of the shake is just one scoop, you may want to double check that. I have not heard of the protein you mention, but will check it out. Bethany
Hi Bethany. I just started the 21 day fix program, and just want clarification on the 10 min hardcore workouts. Can you do the 10 min hardcore workouts some days instead of the 30 minute workouts?
Hi Serica, If you are under a time restraint, but this should not be a common occurrence. Bethany
Can you use frozen fruit on this diet? Thanks
Hi Lori, Yes, frozen fruit is just as good as fresh. Bethany
I need help figuring out how to find the Total Body Cardio Fix on Disc 1. Confused please help me.
Hi Cindy, It is on the main menu, you may need to fast forward. Sometimes it is easiedt to eject the disc an put it back in and begin again. Bethany
Hi Bethany, I really like the Quest bars – don’t know if you are familiar with them? Could they be incorporated into the 21 day fix program or no? I can’t figure it out.. thanks!
Jenna
Hi Jenna, While they are not technically allowed in the 21 Day Fix, I tell people be strict for the 21 Days to begin then start working other foods in like these bars. I would count them as a yellow container, but only do three a week max, they are like treats honestly. Bethany
Hi there! Would you recommend taking BCAAs pre and post workout on the 21 Day Fix?
Hi Jocelyn, I don’t think that would be necessary. Bethany
Hi Bethany,
I do Crossfit Mon-Fri. Would you say that is equivalent to the 30 minute workout?
Hi Sue, Sorry, I’m not really familiar enough with crossfit. Bethany
Hi Bethany?
Just wondering if it is OK to have almond milk? Would it be part of the blue?
Hi Katelyn, Almond milk is allowed up to three times a week and is counted as a yellow. Bethany
is cinnamon allowed for the greek yogurt?
Hi Suzy, Yes, cinnamon is a free food. Bethany
Your site was great thank you for the food calendar. I have been struggling with this and your’s help me organize my menu plan. THANK YOU .
You’re welcome!
Bethany,
I loved reading all your responses… is very detailed and definitely gives the information needed. However, I didn’t see one question about this and I’m still wondering…. How can I follow the program if I have to go out to a restaurant for a meal? I want to make sure I do the whatever is going to give me max results. Thank you!
Hi Ana Maria, It is best to have homemade meals, but when you do go out the Fix diet does have options. Page 70 and 71 of the meal plan goes over eating out. Basically, it lists some of the more classic restaurant foods and gives the amount of containers to mark off. Bethany
Hi Bethany
Are pork chops with bone-in allowed on the 21 day fix?
Hi Deadre, No they are not listed in the approved foods list. Pork tenderloin is. Bethany
Question: Should you eat all of the container and the amount allowed based on the equation?
EX: If you have 4 green allowed per day, you need to eat all 4.. what if you skip any?
Thanks
Hi Sandy, Yes, eating all of your containers will put you in the correct calorie range for weight loss. Bethany
i am currently waiting for my 21 day fix. I have a question; is it ok to just eat chicken and turkey? I do not eat seafood and not a big pork fan. I don’t mind the steak, but on the days pork or fish are on menu I would not be able to eat. Would this be a problem? Thank you
Kelly
Hi Kelly, That is fine. Bethany
I loved reading your post, it’s very informative for new people. Am I right in assuming that we can’t drink 2% milk on the meal plan?
Hi Kim, Cow’s milk can be drank 3 times a week, it is counted as a yellow. Bethany
I am doing the 21 day fix but not following the eating plan as I am underweight and just need to tone up a bit. I am a clean eater and pretty much stick to the food that are listed but don’t do portion control. Will I still see results?
Hi Jennifer, Yes, you will see results from the workouts and clean eating. The meal plan does go over how to maintain, if you wanted to added weight, I would bump up a calorie level or two. Bethany
I know the containers tell you how many servings a day but how do you know how much to buy of each food at the store to make the meals for the week? For example do you just need 2 packs of a type of meat or more or so many pounds of fruit, etc.? Does this program tell you how much of each food to buy at the store?
Hi Beth, Yes, the full meal plan that comes with the program would be able to help you a lot with this. It does not tell you exactly what to buy, but you will have a general idea of what you need. Bethany
Hi im confused about the table chart ! If it says 3 vegatabke contaners… how come theres only 2 in a bunch of days? does mixed green salad count as 2?
Hi Jasmine, I would have more than 1 serving of the same vegetable at a time. Looking back I should have noted this in parenthesis. Bethany
I have a question about the Shakeology. When you say it’s a Red Container is it the whole packet or just a scoop. Also if either how much water & Ice do you put in it to make it taste not to sweet and not to watery,?
Hi Brandie, A packet is the same serving size as a scoop. I/m not sure how much water I use, I just fill my ninja blender cup to the line. I would say about 1 oz water and 4-5 ice cubes. You can always play twith this to find what works best for you. Bethany
Hi Bethany,
I ordered the 21 day fix, but have not received it yet. I wanted to know if canned fruit or fruit cups allowed?
Thanks,
Carol
Hi Carol, No canned fruit or premade fruit cups. Bethany
What is the difference between 21 day fix and the 21 day fix extreme? I have not done this workout before or the meal plan. I was just wondering what would benefit me more. I thought I would like the workouts better in the extreme workout. I usually run 1-2 days a week. Are the containers, start here booklet, eating plan booklet the same in both?
thanks!!
Hi Michelle, This will be a future post. But, the main differences I see are there is more resistance training in Extreme, the workouts are increased in intensity(not crazy) and the diet is a little more strict, there is no treat sertion and some of the bottom foods have been removed. The Extreme eating plan does come with more recipes. The containers are the same. Bethany
The plan said I could have two large eggs, but my family eats egg whites. Is there a recommended liquid oz in this type of situation? Or, would it be best to cook it and simply eat what fits in the container?
Thank you
Hi Linda, From the Fix Extreme, 8 egg whites is a red container. Bethany
Hi Bethany,
Tripping to print your 21 day fix shopping list. But alas, the link does not work. Can you perhaps reset the link? Love your list!!!
HI Kim, Which link, they are all working for me now. Bethany
Olives are listed. Are they green or black?
Hi Darlene, Either, they are the same. Green olives are just picked while they are ripening and black olives are picked when they are ripe. Bethany
When is the best time to do the workouts? I work 730 am to 630 pm and I am wondering If I should eat dinner before or after the workout?
Hi Lauren, I would do the workouts before work or before dinner. If you ate dinner you would want to hate a couple hours for the food to digest and you don’t want to exercise to close to bed either. Bethany
I have bad knees from injuries and arthritis now will I be able to do these exercises ???
Hi Pam, I’m sorry I don’t know,I would talk to your doctor about this, I rally don’t know the extent of your injuries or your fitness level. Bethany
Have you ever froze your meals so u could stay ahead?
Hi Amy.,Yes I’d double stuff up knowing I could freeze and reheat. Bethany
How many containers do you use per day? 15?
Depends upon your calorie level.
Forgot to ask about Miracle Whip light,. Does beans mean dried beans like Pintos and Black Eye Peas and how about zucchini?
Hi Martha, No Miracle whip of any kind. I would refer to the eating plan that comes with the program for the others. This is just a companion to help people grocery shop. Bethany
Forgot to ask if beans mean dried beans like pinto beans and black eyed peas?
Yes. Bethany
I have some Pure Nourish shake mix by Ariix. Will that work on this plan. Need to use it up.
Hi Martha, I would do three scoops instead of two to make the serving size closer. Bethany
How about zucchini and Miracle Whip light?
Hi Martha, Miracle Whip is a big no. Bethany
I do my workouts in the evening. I have shakeology in the morning as a meal replacement. Will i need to take protein after my workout and if i do can you please recommend a protein powder brand. Thanks
Hi Salma, I currently workout in the evening and have found a whole food meal after works best. I used to do optimim nutrition whey protein after my workouts, but I feel like my body does better with whole foods now. Bethany
In reference to the shakes, I have a half s bag of protein shake mix, Curves brand. How does that compare? Thanks
Hi Candy, Sorry I could not find any information with the marcos or ingredients for that brand. Bethany
It says in book you can switch out a yellow three times a week for 16 oz of unsweetened almond milk. How come on shakeology recipes 4 oz counts as a yellow? Does adding almond milk to your shakes just make it creamier?
Hi Nicole. I don’t have an answer to the first part of your first question. guess it is just the way it is. Almond milk does make the texture creamier than water would. Bethany
Thanks. Last question! How do you meal prep? I was planning on prepping snack and lunches for the whole week? But wondering if cut washed fruits and veggies would stay fresh? Also same with cooked meat?
HI Nicole, Yes, I prep my lunches and snacks for the week on Sunday. I do not have any problems with anything going bad, but I would imagine some fruits or vegetables would not last as long as others. Cooked meats should stay good for 3-4 days. Bethany
Is white rice allowed .. What happens if I follow the diet but eat white instead of brown rice
Hi Lanna, No white rice is not allowed. White rice is processed, it does not contain the same amount of nutritional value as brown rice does. Bethany
If a recipe requires onion, tomato, and green pepper does that count as a green container
Hi Lanna, Yes,t thos are all green container foods. Bethany
i am allowed 5 green containers,my question is can i put more than one ingridient in each container,,example mix radishes and cucumbers in one green container so i can have a mixed salad or is it juts one ingredient per container?thanks
Hi Lanna, Yes, you can put more than one ingredient in a container. Bethany
great thank you.I received my kit just dont know how to start getting great info from you..
Hi I haven’t recieved my challenge pack yet to read the 21 day fix book, so I might be jumping the gun with these questions but I was wondering… I saw your allowed to have 1% Greek yogurt. Can I subsitite non fat flavored Greek yogurt it has about two more grams of sugar than plain. Also with oatmeal is that also plain oatmeal only?
Hi Nicole, Flavored yogurt is not allowed, they often artificial sweeteners. Plain rolled oats or steel cut oats, you can add your own berries or spices, but no instant oatmeals with the flavorings are allowed. Bethany
Hi Bethany,
This is really useful—thanks! But as a twentysomething who’s new to the workforce and has just started living on my own, I’m on a bit of a budget. I like to use vegetarian proteins in the lunches I take to work, and save meat for dinner because it’s more affordable for me that way. But I noticed that beans, lentils and quinoa are in the yellow category although they’re all high in protein—is it okay for me to count these as protein during lunch? Or will that be a detriment to my overall progress?
Thanks!
Hi Kav, I’ve been there done that. You really should count the containers as they are meant to be. It kind of goes against the point of the diet program if you are going to counts yellows as red. The 21 Day Fix wants you eating a balanced diet. While benas, lentils, quinoa are high sources of vegetarian protein they are also dense on carbs, that is why they are yellows. Eggs, canned tuna, chicken breast are all relatively cheap sources of protein that you can count as red. Try buying in bulk to save money over the long run and freeze that which you don’t use immediately. Bethany
Does this system have and note replacements for allergies Egg, Seafood, Fish, etc. Noticed you have eggs for most breakfasts on weekend, what would be a substitute?
Why for 4th meal it has nuts for all days but FSS?
As for Shakeology, I am not spending or wasting money on more made up stuff. If I want a smoothy in the morning can we add peanut/almond butter, or any kind of nuts to round out instead of shakeology?
Hello, You can have any of the red container foods, you choose from a list. It does not note for allergies, just don’t eat those foods you are allergic to. I like to have nuts as a snack, it is just a sample menue to give people ideas of what I ate. The shake is not fake, if you read back to my first posts years ago I did have my own concerns also. But, I kept an open mind and have done lots of research and it works for me so I would do your own research and find what works best for you and your situation….I don’t think there are any varieties of nuts that would provide the same nutritional value. Bethany
What about green tea? DO you think it would be considered a “freebie?” I need something instead of my coffee with creamer? It’s also been shown to be a weight loss helpful tool.
Hi Candace, Tea’s without added sugar are allowed. Bethany
Hello, I recently got the 21 day fix. Will I still get results by lowering my calorie bracket? I have a lapband and physically can not eat the amount of food it says I should eat.
Thanks
Hi Mallory, Do the best that you can do. Here are a couple tips – try to keep the ratio of containers as even as possible, alternate the containers you do eat over the week so you still get the balancing of the diet. Example, don’t always not eat a red. Bethany
is calves liver allowed as a red meat.. not fat at all
Hi Marie, I would say yes, as it is considered nature’s multi-vitamin, just probably not popular enough to make the list of foods. Bethany
What is the recipe for the veggie stir fry on the sample meal plan? Thanks!
Hi Carrol. I would use a tsp of olive oil and about a cup of mixed vegetables and some all purpose seasoning. Do the veggies that you enjoy most or have on hand. Bethany
hi.. I’ve been reading your blogs and have a question. reference the 21 day fix sample meal plan it has protein (4), does this mean i fill the red container up 4 different times with protein i.e. meats & yogurt? same with the vegetable (3) for mixed green salad do i fill the green container up 3 different times for mixed green salads to add spinach & vegetables to it?. I’m sure I’m making this harder then what it is, I’m just a little confused on the containers when we only get 7
thank you in advance
Hi Missy, Yes, you just reuse the same container more than once. Bethany
i just ordered the 21 day and i was wondering i love my tea. can i hav it with stevia? and what about diet dr pepper or coke zero. I am a caffeine junkie…. i am always on the go and not enough sleep
Hi Marsha, Yes, on the tea with stevia. No, on the diet sodas, those contain articial sweeteners that you want to be avoiding. Bethany
This site is great,. Thank you for all the info!
You’re welcome! Bethany
My question is regarding the “dressing” for salads. It lists as what I think is an orange category, which is the “seeds and fats”. What kind of dressing can be used?
Hi Angie, The eating plan comes with 5 recipes for dressings, mostly olive oil based. I’m sure some store bought ones would also fit as long as you looked closey at the ingredients. Here are the names of the dressings so you can get an idea, – balsamic vinaigrette, creamy herb dressing, lemon tarragon vinaigrette, dijon vinaigrette, and asian citrus vinaigrette. Bethany
Where do you get the container to fill
Hi Dawn, The containers come with the program, base, deluxe or challenge pack. Check out my review from the sidebar for more information. Bethany
Bethany,
Are there any other vegetables or substitutes for the vegetables listed on the plan? I am a very picky eater and trying to fix that, but I really don’t enjoy most of the vegetables listed. I know I may just need to suck it up and learn to like them, but I’m hoping there are some alternatives. Thanks!
Emi
Hi Emi, The vegetables in the fix diet are a good place for you to start. They are listed in order of most nutritious. The vegetables that are listed are commonly found in most grocery stores, I’m sure there are some that could be added into the group, but to begin I would stick to the list until you get a good grasp on the diet. Bethany
So I guess my question is this all of the colored containers. You pack with the food you can eat. Is this for the whole day breakfast lunch and dinner or is this for one meal at a time? That’s where Im confused. Just need a lil help.
Hi Lacie Jo, You match you calorie tarrget that corresponds with your calorie level. So if it says, 3 green containers for example that means you get to fill the green container upto three times throughout the day. You could do two greens for lunch and one for dinner, or any way you like. Bethany
Hi Bethany,
I have a few questions, can you provide me with the link to purchase the 21 Day fix challenge Pack, and in addition to the challenge pack I would like to order a extra set of containers to keep at work. I’m I able to order just the containers? How do I calculate my calorie intake per day. I would like to use your meal plan but how do I adjust it if my calorie per day intake is different then yours. Is the 21 day fix ok for children to do as well? My 14 year old daughter is 5’8 and about 270 pounds.
Hi Pam, Here is the link to order the 21 Day Fix Challenge Pack. Yes, you can add on additional containers. The eating plan shows you how to calculate your calorie level, simply multiply your weight by 11, add 400 for calorie burn, and subtract 750 to get your calorie target. You can use my meal plan as guide and just add in containers where needed, if I had two you could have three. Children should have parental consent as well as parental guidance for the program, I would also consult with a doctor too. Bethany
Hi Bethany,
Thanks to you and all the others that have posted great questions and comments. You’re all awesome! I am currently waiting on my 21 Day Fix package and I did order the one that includes the Shakeology (Chocolate) and am beyond anxious to start already. My aunt is already on her 3rd week and has gotten excellent results using Shakeology.
I do think the price is a bit expensive but if it will help me more, then I will do the sacrifice and continue ordering it. However, I have been reading up on the program and shake for about a week now and came across one article (that I can’t find now) that was comparing a number of supplement shakes including Shakeology and the one that they rated at the top of the list was 18 Shake. I tried comparing their nutritional facts and ingredients myself but I’m no expert (it’s all Chinese to me). I saw how thoroughly you compared the others users have inquired about that I couldn’t resist asking.
What do you think? Is 18 Shake comparable to Shakeology? Thanks in advance for your response Bethany.
Hi Melissa, I took a quick look. My first impressions is it is just a cheap knock off. Frankly, it is not really even that cheap, the servings per container is so low. The amount of calories in the shake is also low because it does not really seem to contain very much. Not much I can really say, but I would stay away. It could be a company simply trying to piggy back off another. Bethany
Exactly what I thought but figured someone with more experience needed to confirm my sentiments. Thanks again Bethany, you’re very helpful and kind to take time out of your busy life to help other. Keep being awesome!!
21 day fix says one scoop of Shakeology, but the bag says two scoops. If I’m having this for breakfast, should I only have one scoop? Should I halve the water then? Also, is this enough to have after working out first thing, or should I add peanut butter to it?
THANKS
Hi Lisa, I would double check the bag serving size, it should read one scoop is a serving. I always like to mix something, but you can try it both ways and see if you have more or less energy during your workout. Bethany
This is extremely helpful! I am starting my 21 Day Fix tomorrow and really loved the meal planning guide as well as your take on flexibility and shakeology. I will definitely be looking at your page for inspiration!! THANK YOU
You’re welcome! Bethany
Is this diet TYPE 2 DIABETIC friendly??
Hi Judy, I’m not a doctor and you should of course consult with yours. But, the 21 Day Fix diet is based around whole foods, eating multiple meals a day, so yes I believe it would be. Bethany
Is PB2 allowed??? like in a shake?
Also, if we already have an exercise regimen is that ok? Do we still need to do the videos?
I have I have Vanilla Almond Soy Coffee creamer? Would that be allowed, at all? Your website is so helpful, thank you!
Hi Micah, PB2 is not listed under any of the approved food categories. The videos are not meant to be combined with another program. Again, the creamer is not listed, you would have to check into the nutritonal value on the label for what it exactly contains. You do not want stuff with added sugars. Bethany
I am very interested in the 21 day fix but I have a few questions. I workout at a gym 3/4 days a week lifting and circuit training. Is it extremely important to do the videos as well?? I run on the opposite days I am not at the gym. After the 21 days is up, where do you go from there? A break? Start right back over? Thank you so much, your site is so helpful!!!
Mi Micah, I would not do both your gym routine and the 21 Day Fix workouts, one or the other. After 21 days of the fix, I have seen people continue the next day picking up where they have left off, take a 1 week break before beginning again, and move onto to a different program entirelym and tnow that the 21 Day Fix Extreme program has been released this is another option. I don’t think there is one right or wrong way. Bethany
Hi I just started the 21Day Fix on Monday and today is Thursday. I can already see the inches coming off. I jave done work outs in the pass. But I would just eye things I would eat. There wasn’t nothing I would stop eating. I love this plan because it tell you what to eat and how much to eat. Thanks
Thanks for sharing! Bethany
HI Bethany,
My husband and I have been doing the 21 Day Fix for a few days now and its going well but because of his hectic schedule, sometimes he cant sit down and eat the whole foods we have packed or planned on. We are using the shakeology in the morning as a breakfast, mixed with our coffee and a banana and Peanut butter (its so yummy and helps us use up some containers while still giving us the coffee/caffeine fix and the sweetness from the shakeology offsets the bitterness of the coffee). So my first question is, could he use the shakeology twice in one day? I am not sure if there is anything against using the shake more than once a day. 2nd question, the workouts say to take the shake after your workout, but I work out at night (usually after my kids go to bed) and I’ve used up most of my containers by then, not to mention, I am usually off to bed within an hour of working out. Is it bad to not feed your body after your work out? Or do you have any suggestions? I usually have 1 snack left at night that sometimes I cannot fit in-like hummus and carrots/celery, would that help to eat after? I want to do what’s best for my body but it has to make sense in my crazy schedule to. Any advise would be appreciated. LOVE YOUR BLOG BY THE WAY AND YOUR MEAL PLAN SHEETS! THANKS!
Hi Michelle! I’m glad you and your husband love Shakeology as much as I do, and you’re enjoying the Fix. If he is finding it difficult to fit real foods into his day, he can have Shakeology more than once per day as needed, but I wouldn’t suggest it every day, since one Shakeology shake is abundant in vitamins, minerals and superfoods – and you want to make sure you’re giving your body different nutrients by mixing things up.
You do not need to drink Shakeology after your workout if you’re drinking it in the morning. Instead, you could try drinking a recovery shake or a fast-digesting protein shake like whey – both will help you recover more quickly, and you can find both on Beachbody.
As for eating something after working out, if you’re not having any issues with major hunger pangs or recovery, then I would just do what you’re doing. As long as you’re fueling your body right throughout the day, you’ll be fine. You can opt for the hummus and veggie stick snack one hour before working out, but you don’t need it after if you don’t feel like it.
I hope this helps, but please let me know if you have any other questions. Keep up the good work! Bethany
how can i measure bagel, waffles, slice of bread or even pita bread in the 21 day fix meal plan? does one bagel for example equal to 1 yellow container?
Yes. The weird-shaped(the wording used in the guide) food is all listed in the eating plan so you don’t have to smush it into a cup. Bethany
Hello – just reviewing your site and I have a Q. in regards to the food list -the yellow list – some items have (wg) beside them and I wondered what that meant. I am assuming it means weight – but how much weight – in regards to bread (wg). Much thanks, Kathi Hodge
Hi Kathi, the wg simply means whole grain :) Hope this helps. Bethany
just got the 21 day fix… is it optional to swap a container for another… for example if I didn’t want 3 purples could I trade a purple for an extra green container?
Hi Lori, No, the container system is meant to get you eating a balanced diet by ratio. If you did that you would be changing the ratio of macronutrients. The containers are not the same calorie amount either, so you would end up consuming to many or not enough calories. Bethany
Hello Bethany how do you prepare your round steak and pork tenderloin?
Hi Mara, During the summer I grill both. During the winter, I will pan fry steak on each side for a couple of minutes and then broil in the oven flipping every two minutes until cooked through. Pork tenderlon during the winter is baked in the oven or slow cooked in the crock pot. Bethany
Hi, I’m starting the 21 day fix with shakeology on Monday. Just a quick question…when you say you pan fry your steak and then broil, what are you cooking the meat in? Do you have to use a container for oil or something? Also, is that the same with the veggies? Should they all be steamed only? Any help you could give would be great :)
Hi Courtney, I use a cast iron skillet to brown and then broil. I use a tsp of coconut oil to fry in and yes you count it. Veggies can be cooked any way you like them. Bethany
can you eat broccoli?
Hi Vivian, Yes, it is a green container. Bethany
hi, i have a quick question
I order the 21 day fix extreme base and i was wondering what is the best time to do the exercises?
Thank you
Hi Maysa, the best time to exercise is whenever you will be most likely to actually exercise and less likely to find an excuse not to. If you’re not a morning person, definitely exercise in the afternoon or early evening. But if you’re exhausted by the end of the day, morning time is probably the better option. The best time is when you can most easily make the time to exercise and schedule it into your day. Hope this helps! Bethany
can i still do piyo and 21 day together? also, I am 5’2 and 114 lbs I was wondering what results I will see? I am not looking to lose weight is this not the right program for me?
Hi Kerri, you can do a hybrid program combining the two programs. Results will include overall toning and shaping, as well as increased strength, flexibility, and endurance. Remember that weight loss is only from a deficit in calories consumed vs calories burned, so if you’re eating enough calories, you will not lose weight. Hope this helps. :) Bethany
i have been trying to get someone to help me get a jump start on this diet. i am looking for someone to help me with sample menus for a week so i can get started and make sure i am doing it correctly. However, i haven’t had any luck with this. I don’t eat any seafood so that can’t be included in the diet and i don’t have the shakeology.
Hi Janice, you can use this sample week meal plan, and if you don’t like seafood and don’t have Shakeology, just substitute them with other healthy lean proteins found on the eating plan. There is quite a variety to choose from. Hope this helps. :) Bethany
Hi Bethany, I just received the 21DF & shakeology. I am in the 2300-2499 daily caloric range. My question is how do I meet that goal per day with six meals? When I wrote out a sample meal plan for one day, I still did not have enough containers filled as recommended.
Thanks!
Hi Kiara, you just need to eat more than one of select color containers at at your planned meals until you meet your daily requirements. The good news is that you have a couple options. You can try eating a little bit more at three of your meals, so it ends up being more like you’re consuming three meals and 3 snacks. Or, if you’re really shooting for six meals, add in snacks in between and/or more than one of necessary color containers at each meal to help you reach your daily caloric goals. For example, add one or two fruits or even one fat to your Shakeology to make it not just a red, but a red, a purple or two, and a spoonful.
I know it’s sometimes hard to get there and can take time to really get your meals planned right, but you can do it, and it will make eating right so much easier! Hope this helps :) Bethany
Hello!
Thanks for all the information!!! I know you said IdealShape is not comparable to Shakeology nutritionally…. But if I was to still use it (I have two huge containers left!!)- how would I count it? Or is there no way to infuse it with this program??? Thanks!!
Hi Meryl, there’s really not much nutritional value to IdealShape, which makes it hard to classify as one group or another, so I would strongly suggest staying away from it while doing the Fix. The Fix is designed to get you eating healthy by being strict and consuming only ingredients found on the diet list, so to use something else would not be beneficial to your overall results. Hope that helps! Bethany
What about the Isagenix Lsalean Meal replacement shakes? From what I have read they are very similar to Shakeology so could they be infused with the 21 day fix as a red??
HI Mara, I’m not that familiar with the product, but it looks like it contains about a hundred calories more per serving and added sugar calories, so you would have to account for that in some way. Maybe, yellow and red container, limiting to three times a week. Bethany
Hi Bethany,
Thank you for the time you put into this eating plan. It is such a help!
Do you know how the Bodykey Meal Replacement Shakes (powder) compare with Shakeology?
I’ve been comparing their nutrition facts, but I would like your opinion.
Thanks!
Hi RK, after taking alook at Bodykey, here are some initial thoughts:
1. They’re pretty similar in protein count, although Shakeology has a tad more. Shakeology uses whey protein, Bodykey uses soy protein. I would rather drink whey every day.
2. Bodykey’s second ingredient is a sugar alcohol, which not every body processes well and can lead to a variety of intestinal upset. Bodykey also uses stevia. Shaekology uses non-GMO fructose and stevia.
3. The sodium count in Bodykey is 290mg, while Shakeology is 120mg – that is a substantial difference. And, Shakeology uses Himalayan salt, which is a naturally harvested salt with its own set of health benefits.
4. Shakeology has 1/3 the fat content of Bodykey, with 1/2 of Shakeology’s fat being healthy, polyunsaturated fat. Bodykey’s saturated fat count is as high as Shakeology’s. Negligible amount, but not a great thing to see on a health food shake.
5. Shakeology is a true health food shake and contains a huge list of superfoods, which all have their own unqiue health benefits to make you feel better than ever. There are no superfoods in Bodykey, although they have some probiotics in there.
I am weird when it comes to daily supplements, so I would definitely opt for Shakeology over Bodykey because I happen to like their ingredient list better. Bodykey does have a lot of vitamins and minerals on their list, but for me, sugar alcohol as a second ingredient is not very impressive for a so-called healthy, meal replacement shake.
I hope this helps, but please let me know if you have any other questions. In all, it’s up to you and what you feel is most important to you. I know from my own experience that Shakeology helps me feel good, recover more quickly, and stay on track – I drink it every morning with my frozen fruit and love it. Thanks! Bethany
Hi Bethany,
I did INSANITY last year and loved it! Then had surgery and just ordered the 21 day fix to get back into working out. I’m also interested in doing BBL after finishing the 21 day fix and before doing INSANITY again. I see you’ve done all three, so my question is, can I follow the 21 day fix meal plan for the other workouts as well? Or do I need to follow each workout’s respective meal plan. It just seems soooo much easier to stick to a certain number of containers rather than weigh food and track macros like I did with INSANITY. I’ve also read that some people use the containers during their second round of INSANITY and see better results. Is this b/c it’s the second round, or due to the containers? What do you suggest?
Thanks for your time :)!
Yes, I think using the containers with any program is a wonderful idea. As for the second round with containers, it is probably a combination of both. In a second round you will be in better shape so you can push harder during the workouts too.
Hi,
I am on the 1200 calorie plan- started out really well- eating the container amounts of food- losing what I hoped I would. Then I slowed down- so I started cutting out a container of protein, a container of carb, a container of veggie per day, and now I’m just stuck at the same weight. Is it not a good idea to cut out those containers- of course that would put me below 1200 for the day- any suggestions would be most appreciated. THANKS!!
No, don’t do that, stick to what the plan recommends. Slow and steady is the way to keep the weight off for good.
If you don’t eat the allotted amount of containers a day could it hamper success? I’ve been doing the meal plan part faithfully for 17 days and have kind of stalled so I backed off the amount I’m eating- even though at times I’m pretty hungry. The first week I lost 5 pounds (I want to lose 15 and am in the 1200 calorie range). Second week and into 3rd have only lost another 2. I’m wondering if by backing down on amount of food I am stalling because I’m not getting enough to eat? Would like to know what you would advise?
Hi, I would recommend eating the amount of calories that the eating guide says. Eating below 1200 calories a day is never recommended as it is not enough calories to support your internal organ to function properly.
Hey! I am started 21 day fix and I loved your meal plan. I was just wondering if you had recipes for the food?
Hi Keyla, The Fix guide comes with recipes and spice blend recipes.
I’m waiting for my containers and meal plan to come but was wondering how P28 would fit in. Can I count 1 P28 Bagel as 1 yellow, same with there bread, flat bread & pancake mix??? I have a problem getting my protein in and enjoy the taste and recipes you can do with P28 products! Ive also seen some recipes that use PB2 which I also have on hand, how would that be counted?? Thanks!!!
Hi Shilo, Sorry, I don’t have an answer. The Fix diet wants you eating certain whole foods for the most part. And, these supplement/foods are not on the diet plan.
Thank you for the free downloads, really appreciate it :)
You’re welcome!
Can I use Vanilla Greek yogurt or does it have to be the plain?
Hi Lisa, Plain only. You can add you own fruit or vanilla extract. Bethany
I don’t like most vegetables. Leafy greens for salads are ok and I like carrots and corn…but that’s it. Will I fail on this diet. (I would never have a plate with steamed vegetables on it!)
Hi Kelly, Corn is not a vegetable it is a complex carbohydrate. Do you like veggies raw or roasted, there are a lot of vegetables that I do not like steamed, that I enjoy roasted with olive oil. Maybe, this is something you could experiment with. Bethany
I am wondering about the grey box you have. Are there portions for these things as well?
I am unsure about how to incorporate them into their plans.
Hi Heather, The grey box is the teaspoon foods from the 21 Day Fix portion approach eating plan. Bethany
Honey, is that considered a yellow or a teaspoon? Also how long should we wait between 1st and 2nd or subsequent rounds of the 21 days or can we just continue seamlessly? Thanks. :)
Hi Valeria, You can continue seemlessly with the 21 DAy Fix. I don’t think honey is listed in the eating plan. Bethany
Ah, this brings to question: When I complete the 21 day fix, if during that time I weigh and lost say 5 lbs, do I have to readjust the calorie fix? or do I just continue with the original formula for 21 dys, then readjust to the lower weight calculation?
Thanks for your blog
Hi Jennifer. Yes, you would need to adjust your calorie level to your new weight for continued weight loss. Bethany
Hi Bethany,
Can you tell me how the Almond Breeze Coconut Milk, unsweetened can fit into the diet? Is it considered a protein or a carb? There are only 45 calories per cup so I am not sure where it would fit in. Thanks
Hi Elle, 12 fl. oz of unsweetened coconut milk is a yellow container. Bethany
I see in your blog the question about what color container coconut milk is. Your shopping list shows it in Blue but your responses are Yellow. I’m confused?
Hi Tonya, This post should be used as a companion to the eating plan the program comes with. The eating plan goes into much more detail than I could ever cover. The blue is for canned coconut milk. The yellow is for carton, but there is a weekly limit on these. Bethany
So if you make your shake with unsweetened almond milk does this count as one yellow (carb) for the almond milk and one red (protein) for the shake?
Hi Lindsey, Yes…
Bethany,
How much almond milk counts as a yellow? 4 oz. or 8 oz.? I’m thinking 4, but just want to be sure!
Thanks!
I believe it is 8 sweetened or 12 unsweetened.
How can you lose the weight at eating calories at a higher amount than what we have always be taught? For example 56 yes old and eat 2100-2300 calories… Thank you
Hi, If you are consuming between 2100-2300 calories a day and burning 2600-2800 a day, you would lose about one pound a week. And, you are right, the marketing propaganda has made weight lose a much more complex situation than it should be.
If I am 135 pounds how many calories do I need to burn a day to lose weight? The above comment confused me. I’m still learning and researching the program.
Hi Dianna, A 500 calorie deficit a day through diet, ecerise, or diet and exercise to cause about a 1 pound loss of fat over the course of a week. You have to take into account your metabolism and activity level, not only your body weight to create a daily calorie estimate. The program does include the simple equation you need an I will be writing a blog post shortly about it. Bethany
Hi Bethany.
I just ordered the program. Based on my weight I will be in the lowest calorie bracket but my husband will be in the highest calorie bracket. Suggestions on how to make food for both of us at the same time with such a big difference in portions for things?
Hi Trisha, Same here, my boyfriend is always in the highest and I’m in the lowest. We don’t do anything special really, we just make more food. -Bethany
Where does almond milk fall in the color boxes?
Hi Meghan, almond milk is yellow. Bethany
Hi Bethany, I have learned a lot from your blog! I ordered my 21 day fix/Shakeology challenge pack yesterday. Just one question though, would I be able to use a little Stevia or raw sugar (maybe a teaspoon or so) in my morning coffee?
Hi Amber, Stevia is allowed on the Fix. Bethany
Hi Bethany. THanks for all the info. Im starting the program tomorrow. Wondering if is ok if i work out first thing in the morning then drink the shakeology shake? In other words is it ok to work out on an empty stomach?
Hi Dalia, Exercising in a fasted state is fine. Bethany
Great. Thanks for the quick reply Bethany!
I had gastric bypass 15 months ago…94 lbs gone. Can eat whatever I like now,…..BUT, protein for most important nutrition factor. Will this work for me?
Hi Sue, honestly, I’m surprised to hear protein bothers you, since the normal complaint with gastric bypass is with high-fat items, and the recommended diet with that kind of surgery always says to stick to high protein low-fat foods.
The bad news is that all of Beachbody’s programs require you to eat healthy, well-rounded diets with at least 25-30% protein, some even higher, since the right balance of protein to carbs to fat is what it takes for healthy living and to give you the energy you need to work out.
I am sure with the help of your doctor, you can work around it and leave out foods you can no longer tolerate, but you really aren’t going to get the same results you would if you ate the recommended ratios of macronutrients. I hope this helps! Bethany
Hi, loving your blog, really informative. Just a couple of questions – when measuring the rice has it been cooked first? And is cows milk (semi skimmed) allowed and if so what category does it fit in and how many fl oz can you have?
Many thanks in advance.
Hi Karen, 8 ounces of non-fat or 1% cow’s milk is a yellow. Rice is measured out after cooking. Bethany
I want to try the 21 day fix my only problem is I have had restrictive weight loss surgery and I know I will not be able to eat as many of the containers I am supposed to do you think this program could still work for me? im just trying to get the best results with my surgery as possible :)
Hi Nicole, How do you know you cannot eat as many containers as you are supposed to? Bethany
im just guessing because it looks like a lot of food even if I go with the lowest calorie intake but I could be wrong.
It is whole foods based, so yes it is surprising how much you can eat. Bethany
Bethany, Nicole knows she can’t eat that much food because her stomach has been reduced in size so that it only holds 6-8 oz at a time. That being said, Nicole how far out from surgery are you? If you are still within a year out I would suggest that you just stick with the meal plan that your surgeon has given you. You may do the exercises if you want to purchase this program and getting moving will help you tremendously. I am now a little over 2 years out from having my own weight loss surgery and just finished the Ultimate reset and was surprised with how much of the food I was able to consume without getting sick but there were days when I couldn’t and I just ate as much as I could. If you are serious about doing this program and your surgeon has ok’d it I would make your meals and eat a bit of each item until you are full.
Hi,
I am planning on starting the 21 day fix postpartum. but I am wondering how one would include the family? I see many recipes that are ‘approved’ , casseroles etc, on Pintrest, but if I were to make them for my family, how would I calculate my portion? For example, a recipe would say it is 1 red, 2 green etc. so if I made it, and only ate some, how would I know what I was eating? Once it is all mixed together, it would make the portions off, would it not? I ask because I will not have time to be making separate meals for everyone with 2 under age 2!
Thank you!!
Hi Nat, most of the recipes will have serving sizes, so a recipe would use say three containers per serving. You would eat your serving size and mark down the containers. In your example, if a recipe used only 1 red and two greens, I would double, triple, etc the recipe so it makes enough to serve your family. Hope that makes sense. Bethany
Can you have mustard greens or turnips on the 21 day fix?
Hi Tracy, I know it doesn’t officially list them, but you can have mustard greens and turnip on the 21 Day Fix. You would count the mustard greens as green and turnip as yellow. Hope this helps! Bethany
I have tried Shakeology and live it and have noticed a difference in my energy and overall health. However , it can get costly so I have been trying Fitmiss Deliight … What are your thoughts?
Hi Debbie, while Fitmiss Delight is a lot better than some of the other products due to its all-natural ingredients, it doesn’t have any of the vitamins and minerals you get with Shakeology, which is something to take into account. Shakeology also keeps your digestive system regular, which also helps heighten energy levels.
I hope this helps, but please let me know if you have any other questions. Thanks! Bethany
Just got 21DF and I’m trying to figure out the meals. Specifically with shakeology. I currently do PiYo and I have a shake every morning. I do 8oz of unsweetened vanilla coconut almond milk and slightly less than one scoop of shakeology. So it’s a red container for the scoop but how do I account for the milk?
Hi Cara, 12 oz unsweetened almond or coconut milk counts as a yellow container.
Hi! I have the Arbonne shakes and do not want them to go to waste, how does it compare to the Shakeology?
Hi Shay, it looks like they have about a quarter of the same vitmamins and minerals. -Bethany
I am really interested in the 21 day fix plan. However, I’m awfuly confused as to the amount of food I’d have to eat. I am in the 2100-2300 calorie range. But, I read a comment from you previously that said if you want to lose, eat less….. I am trying to lose weight so should I down to the next level of 1800-2099 calorie range? I do workout daily if that makes a difference. Thanks!!
Hi Christina, I rephrased my previous comment, that was not my intent for it to be taken that way. You are good at the 2100-2300 calorie range for weight loss. The diet plan goes into more depth about the cxlore ranges for different goals. -Bethany
Hi there! I’ve heard really great things about this program so I’ve been doing my research to see if it would work for me. While looking at the different information available online about calorie intake, I noticed that my target caloric intake is over 400 calories higher than 2300 calories a day. Am I going to feel starved out on this program? Is there anyway to adjust the 2300 calories a day?
TIA!!
HI Aj, If you calorie target to maintain your current body weight is 2700 calories, 2300 calories would be a good starting place for weight loss. And, yes you can adjust the number of calories once you get a feel for the program. But, first it would best to use the program as it is designed before tweaking it to meet your needs. Bethany
I understand that shakeo counts as a protein but should one use the protein (grams) on the back of the bag? Or is shakeo already counted as a red? A scoop would’t actually fit in the container, right?
Hi Dee, a scoop counts as a red container. You are right a scoop would not fit in a red, but that is what it is counted as. Just one of those things. -Bethany
Hi. So much great info! My biggest prob is WHEN I eat….I work 3 NIGHT shifts a week & NOT consecutively so my eating pattern is all over the place. Do u have a good suggestion of how to manage the days/nights of when I work. (Typical week: mon night, wed night, & either thurs or fri night) thank you in advance!!!
Hi Jennifer, that is tough. But you can make it work. Here are a few ideas. Try not to eat large meals on the nights you work, keep healthy snacks handy if possible, prepare what you are going to eat before your shifts start, go light on carbs and higher in protein and healthy fats. And, be sure to stay hydrated by drinking plenty of water through out the night. -Bethany
hi im interested in doing this but I do not have the money to buy the 21 day fix so can I just fallow the diet plan and shopping list and just do 30 min work outs on my own?
also im just concerned because I do not like a lot of what is on the diet plan I hate peppers and tuna
Hi Sky, it is going to be hard to follow without the containers or workouts. But, do your best, stick to a whole food diet and you will be headed in the right direction. -Bethany
I have purchased the 21 day fix with shakeology. I work 12 hour shifts,making a fully balanced meal plan a bit difficult. Are there any suggestions to bes divide up the 5 meals throughout my day?
Hi Nicole, you do not need to do five meals, you could do four or even three. -Bethany
I currently use Isagenix with water & berries for breakfast will that count as a red container or a snack?
Hi Cyndi, You use the containers tp portion your meals or snacks. Protein is red, berries are purple. -Bethany
Really hope this works for me
Hi Joann, It will work, you just need to stick with it and if you have to make adjustments until it does work. -Bethany
Hi I was wondering if I don’t get the shakeology, will I still get the same results?
Hi Sarah, your results will be different. But, I mean if you eat a piece of cake everyday durring the program your results would be different too. Do your best, focus on your diet if you can’t afford the shake. -Bethany
I have a question about family meals. I stay home with my 2 young boys and want them eating healthier, but I have no idea where to start as far as caloric intake, portions with them, etc. Is there a resource you know of that has reliable information for how to calculate their daily needs? I obviously don’t want to give them a deficit since they’re not overweight, but I would like to get my whole family on this plan to start learning to eat healthier. Do you think I need to be as strict with them as far as portion sizes? Any advice you have would be greatly appreciated!
Hi Meghan, You should not have to restrict the portions. 21 DF is all about healthy unprocessed foods which for growing boys is perfect. Bethany
Hi I just ordered 21 day fix. Unfortunately Shakeology is very expensive but I do have a nutribullet and make my own kale shakes will that work for the moment? If not what can I use?
Hi Sherita, It’s about $4 a day, and when blended with a fruit or a healthy fat, it makes a meal, so it’s not that bad of a price when you figure it is made from whole food ingredients, not just sugars and man made ingredients. With that said, it’s optional, your kale shake is not going to have the same nutrtional value, so you can’t count it as that. You will have to break down the ingredients in the kale shake down to what they would count as in the containers. Bethany
Hi Lyn,
Going to try the 21 Day Fx Challenge Pack glad to here the pack contains Shakeology too, looking forward to posting back here on my results.
Linda.
sorry Bethany.
Look forward to hearing about your results! GL Bethany
Hi there. So I noticed A LOT of comments & questions about Shakeology. Particularly referring to ingredients and the expense. Just a suggestion I have really. Why not point out that when u order the challenge pack it includes the Shakeology? I mean a bag of Shakeology costs almost the same. I only say this because I balked at the price too, til my coach made the above suggestion. Not even a week in and I can tell you I WILL figure out a way to keep Shakeology in my diet! Even my joints feel better!!
Hi Danielle, Glad to hear Shakeology is working so well for you, I got my botfriend to start drinking it too and he said the same thing as you, that his joints felt better and were not cracking as much. On my review of the Fix I do point out the money saving benefit of the 21 Day Fx Challenge Pack, but I think I may need to update this post also. Thanks Bethany
Hi Bethany
With the different colour containers and foods for each container, do you decide on what to eat for each meal? Basically you create you own recipe?
Kind Regards
Danielle
Cape Town
South Africa
Hi Danielle, Yes the 21 Say Fix is flexible in that it wants you to be able to eat what you enjoy. So you get to be creative, and it does come with a fex basic recipes to get you going. -Bethany
hi I’m interested to know if reg coffee is allowed on 21 day plan and can I used splendor
Hi Kathy, black coffee is best. Splenda is artificial sweetener and is not recommended. A tsp of organic coconut oil is what I recommend to people. Bethany
What is the gray box? How much of that are you allowed to eat?
Hi Jen, Gray are teaspoons. The amount you get depends upon your calorie range. Bethany
For the carbs, specifically the oatmeal – is the serving equal to the container “cooked” or “dry” — the reason I ask is I have type 1 diabetes and i use an insulin pump and need to know the carbs. It appears everything is 1/2 cup of grains– perfect! but oatmeal gets tricky because a 1/2 cup of dry = 1 cup cooked. etc. I would just need some clarification on the serving for this program….many thanks in advance! Great website– thank you.
Hi Rose, yes it is a cooked cup, so half a yellow dry, will come out to a full yellow when cooked. -bethany
Hi (: I start the program on Monday October 13 and I purchased shakeology but the individual bags does that count as one scoop like if I would have the container??
Hi Gaby, yes the individual bag servings are a red container. To get a little more bang for your buck you could order a 30-day bag and seperate out servings into your own plastic bags. -Bethany
Hello- looking at your shopping list . In the yellow portion (cards) what does “gw” mean… Thanks. Fantastic website!!! Extremely helpful!!
Hi Jada, wg stands for whole grain foods. Bethany
What kind of cereal can you eat on the 21 day fix diet?
Hi A
Cereals?
Hi Kimberly, whole grain cereals only. You can usually find these in the health food section at your grocery store. Bethany
Hi
Can I replace the Shakeology with Optifast shakes
I use Optifast as a breakfast alternative
Hi Tania, after doing some research on Optifast, I would strongly advise against drinking it. It not only has two different sugars listed in the top three ingredients, it also has a lot of chemicals you should not be putting into your body…especially every day for breakfast. If you do want want to purchase Shakeology, just buy a pure whey protein powder and add in some fruit to your daily shake. While it won’t be equivalent to the full health punch Shakeology packs and all of the health benefits it offers, it is a much better optoin than Optifast. Hope this helps! Bethany
Im thinking of trying the 21 day fix.
I have been doing some research. I’m wondering if the idealShape Shake can be replaced for the Shakelogy. Also, im thinking about doing different cardio classes throughout the week instead of doing her workouts. What do you think Bethany
Hi Pam, Shakeology and idealShape are different in ingredients. You do not have to followe her workouts to follow the portion control eating plan. -Bethany
I have not started this diet yet because I’m not sure about a few things. One being I hate Greek yogurt, so what do you do about the foods suggested that I hate? Is there substitutions? How about exercise, does the exercise I do on my own power walking three miles a day count as exercise? Or does it have to be her exercises only. Does my calorie intake go up if I exercise more or less? Can I eat what I make for my family or do I have to eat differently? Also, I hate artificially sweetners refuse to put into my body, what to do about that. Thanks for your time in advance.
Hi Victoria, you do not have to eat greek yogurt, that is just a sample of what I would normally eat.I would suggest not eating the foods you hate and opt for a foods in that category that you enjoy. Power walking is exercise. You might not have the same results if you only did the walking as the 21 Day Fix is cardio and strength training. Calorie intake depends on your goals, if you want to lose weight you eat what the 21 Day Fix program recommends for containers, maintain or gain eat more, the guide book that comes with the program contains all of this information. The whole family should be able to eat foods from the 21 Day Fix eating plan. Don’t consume artificial sweeteners if you don’t want them in your body. -Bethany
are the shakes gluten and soy free?
Hi Brittany, All Shakeology flavors are gluten and soy free. -Bethany
What exactly is shakeology? Is their protein in it? I want to try the 21 day fix, however I would complete my workout first thing in the am, so should I have a protein right after?
Hi Michelle, if you search Shakeology on my sidebar, you will get a few blog posts all about it. But, yes it contains protein. I use it as a meal replacement for breakfast during the week. And, I do think everyone should get in some protein post workout, especially after workouts that are strength based. -Bethany
Is the 21 day fix diet diabetic friendly?
Hi Wanda, yes it would be! -Bethany
I have type 1 diabetes and this is the only balanced program out there that helps me to be very aware of the portions as I try to lose weight. I gained a lot of weight after major surgeries on my feet and because I couldnt move, I gained. I use an insulin pump and this program is very carb couner friendly because of the portion sizes you can easily figure out the carbs to take a dose of insulin. if a type 2 this would be a great way to learn about portion control and drop weight so that you may not have to be on diabetes medications… My type 1 diabetes us a lfe long condition so this whole program is a great way to train yourself to eat better, more tight with portions and keep the blood glucoses on track. I did a lot of research on this diet before I purchased it– definitely a great diet for people with BOTh types of diabetes.
Hi Rose, thanks for sharing. I wish more people would take your proactive approach. -Bethany
Do you know how greek yogurt with fruit counts? I know its listed as 1% or 2% regular yogurt but I have some 0% fat low sugar (8-9grams) greek yogurt that I really don’t want to waste.
Hi Amy, Greek yogurt with added fruit is not allowed. Plain Greek yogurt, 1% is a red container, I would count the 0% the same, you can add in a few berries on your own for the added flavor. -Bethany
I just wanted to say Thank You for all the good info on the 21 Day Fix. You are a great resource for us “newbies”. :)
You’re welcome! -Bethany
I am awaiting shipment of my 21 day fix. I cannot afford the shakeology so I ordered an alternative that was recommended called “Garden of life raw organic protein” will this have the same affect as shakeology? Thank you!
Hello,
A friend and I are going to start the 21 day fix and could not be more excited. However neither of us can afford to order the shakeology. I looked into alternatives and one of them was Garden of Life Raw organic protein. Will this have the same affect of shakeology? Thank you!
Hi Ashley, the ingredients are not the same. Also, nutritionally Shakeology looks to be way ahead of the Garden of Life, probably why you see the differance in price. This seems to be more of a protein shake then a total meal replacement. With that said if you can’t afford Shakeology it’s not the end of the world. Whole foods are always going to be best. I like to describe Shakeology as the missing link that fills in nutrtional gaps, but it is never going to make up for a poor diet. In the end, Shakeology like the Garden of Life are supplements to your diet, not necessities. -Bethany
Hi Bethany – is it ok to move down a calorie level while on the plan? I’m curious if going with one level lower will promote quicker weight loss or if it may actually delay results by not getting enough calories. Thank you!
Hi Beverly, no absolutely do not move down levels. If you drop calories to low your body may go into starvation mode and instead of dropping weight your body will actually store body fat as a survival mechanism. Plus, in the long term the best way to lose and keep weight off is slow and steady. 1-2 pounds of fat lose a week is optimal. -Bethany
I just started the 21-day fix and I really like it so far. I ordered the chocolate Shakeology but it seems to be really not agreeing with my stomach. Can I exchange it for the vegan? I’m not sure about the return policy on the Shakeology.
HI Patricia, the return policy is 30-days. All information is on the receopt that canme with your order. -Bethany
I had the same thing so what i did was use 1/2 a scoop for one week then moved up … now i use 1/2 & 1/2 with choc n vanilla
Can I have coffee
Hi Cindy, yes, black coffee is best or with a little coconut oil only. -Bethany
What container do you count coffee as?
Hi Tabatha, Coffee is a free food, you don’t have to count it. Bethany
Love the information. Thanks! I’m trying to get a jump start before my 21DF arrives. My caloric intake is off the chart so I round down to 2300. Along with portions, my real problem is what and when I eat. What is the problem with not eating all the food?
Hi Nicole, not sure I understand your question, could you please rephrase that for me? -Bethany
Hi, I am currently 36 years old 132 pounds 5 ‘4. I feel as though everything is “shifting” and would like to get further in shape. According to the calculations my calorie intake should only be 1102. Do I need to limit the amount of containers that I eat being that the grid starts on a 1200 calorie intake?
Hi Julie, no you need to round up to 1200 calories. Consuming less 1200 calories for an extended amount of time can cause damage to internal organs. 1200 is the absolute minimum anyone should ever be eating no matter body weight. -Bethany
Thank you!
Really with gastric bypass you are only allowed 900 calories
Scary right!
I understand that other protein powder does not have the same nutritional value and does not come close. However can it be used as a red? I am just wondering because I can not afford shakeology right now but need a quick and easy meal for breakfast.
Hi Kathryn, yes a protein shake is red. Having a shake for breakfast to replace a meal, you want to look for a shake that contains protein sources from a couple different sources and be sure to mix or have something else to eat too, as a single protein shake will not keep you full for very long. -Bethany
It sounds gross but its really good..one whole grain waffle, a tsp of peanut butter one it and a purple of cantelope on top. Is awesome. Precut your fruit and you can grab ad go. Its a fast one.
Your printable templates have been a life saver! Thank you so much for making them available.
You’re welcome Tiffany, happy they help. -Bethany
Where do I find your printable templates?
Hi Kelly, The links are in the article. Bethany
GNC makes a pre-bottled protein shake called Lean Shake 24. Is it possible to substitute GNC Lean Shake 25 in place of Shakeology? I really don’t like the powder formula and I really like the idea of having a quick, on-the-go meal.
Hi Lana, I took a quick look at the nutrtional and ingredient profile of GNC Lean SHake and it does not come close to the same nutritional value of Shakeology. You need to be careful with these ready made drinks as they are often high in sugars and use lower quality protein sources. -Bethany
Hi.
I’m new to Shakeology and I also purchased the 21 day fix. My question is…this. When I get a scoop of shakeology the scoop itself counts as one red, correct? Then anything I add in such as milk, berries, etc would just correspond to the colors they fit with right? I also want to know can shakeology just be made with water as a snack, and if so is it still a whole scoop or half?
Hi Andi, Shakeology by itself is a red container. I would consider it a snack if you made it with just plain water, it would be a whole scoop of Shakeology that you would use. If you did mix in other foods you would count the corresponding food containers. Hope that helps, Bethany
Straight out of the 21 day fix book is a recipe that states the recipe of the Almond Paradise Shakeology drink as 4 fluid oz of unsweetened almond milk, 4 fluid oz of water, 1 tsp all natural almond butter, 1 scoop of strawberry or tropical strawberry (vegan) shakeology, and ice (8 oz glass of ice). Blended together is one red, one yellow and one teaspoon. So you can be creative but you just have to account for what you intake. Enjoy!
I’m pretty sure I watched a video of Autumn saying that if it’s only 4 oz of unsweetened almond milk she doesn’t count it as any container with her shakeology. If she is doing 8 oz she does count it as a yellow.
I love Shakeology but today a friend is taking me to a new Herbalife Shake shop. Would I count the shake as a red container?
Hi Tonya, looking at the harbalife shake nutrtion profile, it looks like you would need to drink two shakes and even then you are not getting the same amount of nutrtition. It looks like these shake also contain fructose and dextrose, two fast acting carb sources. It would be best drink something like this immediatley aftrer your workout. -Bethany
I am just curious about the “no salt” detail of this diet plan. Most people get their recommended iodine from iodized table salt. Without iodine, the thyroid won’t function properly and the human body doesn’t make iodine on it’s own. How would a person compensate for that? The diet is pretty restrictive on iodine rich foods such as dairy products.
HI Tiawana, the program wants you to stay away from foods with added salt/processed foods. Seafood, dairy foods that are not processed can get you the daily amount of iodine the body needs. If you are overly concerned, you might want to take a look at a mulitivitamin that contains iodine. -Bethany
I did look into the multivitamin option. Unfortunately, only a little less than half of the multivitamins out there actually contain the recommended dose of iodine. This is important to me because I suffer from hypothyroidism. Just one half of a teaspoon of iodized table salt meets the recommended daily amount. Is that out of the question for the 21 day fix?
Hi Tiawana, no not at all. Like I said the 21 df wants you to cut out the processed foods that have salt added to them. You should always listen to your doctor. -Bethany
I know this post was a while ago but I feel I need to respond to this. Most foods we eat contain iodine in them. I have no thyroid due to thyroid cancer and had to go on a low iodine diet before having a radioactive iodine treatment. This was an extremely restricted diet. I could not eat any dairy, including almond/soy versions due to the carigeenan in them. Same thing with tofu products. Breads were off limits (unless i made my own) because most of them contain ingredients that have iodine in them. Obviously any seafood and also some fruits and vegetables. And this is just a small sampling of the entire list. Iodine defficiency really doesn’t exist anymore because most foods we eat contain this mineral. If hypothyroidism is a concern then you should probably be taking a thyroid replacement such as synthroid. Consuming more iodine isn’t going to make your thyroid work any better than it is already working.
Great Information for newbies to 21-Day Fix
Hi could I have 1% milk and if so what color container
Hi Joshua – you can enjoy your 1% milk on the 21 Day Fix diet – 8oz will count as one yellow container. Hope that helps :)
Why would 1% milk be a yellow? Wouldn’t it be a red? I thought you could only have milk 3x a week?
Hi Heather, This is just a companion post to the meal plan to give people ideas. you should follow the plan as it is laid out with the program. Bethany
This seems strange as the nutrients in the foods likes in yellow are not at all the same as milk
Hello,
My wife is allergic to ALL fresh fruit and gluten. My question is, what should we substitute for her fruit portions, and can she eat gluten free pasta, bread, crackers, tortillas, etc in liu of regular whole grain products? Also, are we not allowed any sugar or salt?
Hi Tiffany – eating gluten-free versions of foods should be fine – or you can opt for naturally GF grains like quinoa, oats, amaranth, millet, rice, etc. Just try to opt for things without refined sugars in them or unhealthy chemicals. As for fruits, if she has OAS, she could eat cooked fruits or canned versions if she is able to tolerate it – it all depends on the severity of her allergy. She could also just up her intake of veggies to get in more vitamins and nutrients and make sure to take a multi-vitamin to get in what she’s missing. There are ways to incorporate the health benefits of fruits, you just will have to do some research and be a little creative. And no, sugar and salt are not allowed – remember this diet plan is to get you eating healthier for life, not just for three weeks. I hope this helps.
On the 21 day fix infomercial it claims you can have dessert and wine as long as you eat in moderation of your colored containers…is that not correct?
Hi Marie, There is 21 Day Fix approved desserts, they are treats not everyday finds though. Bethany
I notice in your schedule that you only have one yellow on the days you drink Shakeology. Is hat because you make it with milk. I was thinking of making it with unsweetened almond milk which would be a red and a yellow–is that right?
Hi Tori, I doubled the yellow container at dinner on Monday through Friday. And, yes you are right, you can count Shakeology with almond milk as a red and yellow. -Bethany
Isn’t Shakeology a Red?
Hi Heather, Yes, it is. Bethany
I am not sure why you would only be allowed one yellow a day. Even in the lowest caloric intake level of 1200-1499 calories, you get 2 a day. Ladies (and gents) don’t try to do too much at once…it wont benefit you. Stick with Autumn original plan and check out pinterest for 21 day fix and you will get some really good info! Shakeology is a red not a yellow.
Like the article says, I did two yellow containers at dinner. If you blend it with almond milk(yellow) you do need to account for it. Bethany
I use 7 oz of almond milk a day and a whole banana, purple container of frozen berries and 5/6 ice cubes in my Shakeology. I drink it like that everyday. I use 1 red, 1 yellow and 3 purpels. Otherwise, I can’t get all the food in that is called for.
On page 38 it explains that you can have 16 oz of unsweetend almond milk 3 times a week so I multiplied 16 x3 = 48oz then I divieded 48 by 7 and it comes out to 6.8 oz a day. This works great for me.
Thanks for sharing and congratulations on your success! Bethany
Question. I will be starting this program on Monday (the 1st) and just doing as much research as I can before hand.
I was wondering why you would use 3 purples for the shake? I’m only allowed 2 per day so I need to adjust somehow.
Hi Michele, I don’t see that, but if you are allowed two purple containers you would just have two instead of three for the day. I would recommend only to mix in one purple fruit container at a time with the shakes. Bethany
Hi! Thank you for your blog! I have recently purchased the 21 day fix and I am having a hard time getting started with the meal plan and containers. I love your demo up top with options of how to lay out the plan. My question is can you tell me your time line for when you start breakfast and what time your last meal is? Also do you have a suggestion for me because I work nights on Friday Saturday and Sunday. Just curious if you have any suggestions on how to approach the meal plan for that schedule.
THanks!
Carolyn
Hi Carolyn, great questions. I have breakfast aorund 7 in the morning, I try to sneak in a snack around 11, lunch at 2, another snack on the ride home and then dinner around 7 as my last meal. As for working nights and eating you’ll have to experiment and find out what works best for you. I have a friend who works nights and is doing the Fix, I’ll reach out to her and see how she goes about it and get back to you. -Bethanyd
I just ordered the program but did not get the shakeology. What are some breakfasts that would work instead of the shakeology? I usually just make my own fruit smoothie in the morning, will that work just as well?
Hi Krissy, Shakeology is not 100% neccessary. With that said, you really can’t replace it with something else, as the nutritional profile is unique. On the weekends, when I have more time I sometimes don’t do Shakeology, I have a whole food breakfast instead. You’ll get a better understanding once the program arrives and can read the 21 Day Fix Eating Plan. -Bethany
What are the portion sizes of the different containers?
Hi Martina, the portions are pretty generous honestly. But, the real take away from the program is, it teaches how to eat a well balanced diet. -Bethany
I had the same question. You advertise its about the portions but I need to know what each color container equals
Hi Theresa, I guess you could add water to each container and measure them out that way, probably would not be exact, but give you a good estimate. Bethany
I am lactose intollerant…I am guessing the shakes have milk products in them. Do you get the same results without the shakes? Also will using lactose free products (yogurt(sadly there is not a lactose free greek yogurt. I know there is a coconut greek style and it is NOT good at all) and milk) make a difference?
Hi Stephanie, Chocolate Vegan, or Tropical Strawberry Vegan Shakeology are made with plant protein instead of dairy, so those two might be okay for you. If you can get the same results, is a hard question to answer. And, it is really not something to worry about, just do your best and your results will be great! With the lactose free products, you really just want to watch out for added sugar and you should be okay. -Bethany
Have you actually tried Greek yogurt? Yes, it has lactose (any real yogurt will) but it has less than other styles. If you aren’t dairy-free, try introducing it to your diet slowly (like 1/4 c every day for a week or two). I’m lactose intolerant and have no issues with plain Fage 0% or 2%.
YMMV, of course.
http://healthyeating.sfgate.com/can-lactose-intolerant-eat-yogurt-aged-cheese-6130.html
Hi what is the white box? If that it items you don’t need to measure and can have as much as you would like, within reason of course!
Hi Gloria, yes those are free foods! -Bethany
Hi,
I have Herbalife Shakes, would that work as a substitute for Shakology?
Hi Marion, I am not to familiar with the herbalife shakes, I took a quick look at the nutritional values of the vanilla flavor and it looks like you would need to drink at least two to four herbalife shakes to equal the nutrtional values of shakeology. -Bethany
Thanks for all the great info! Can I have any of the shakeology shakes? I love the Maple Pecan one.
Hi Lori, yes Shakelogy is a staple of the 21 df program. Maple Pecan Shakeology sounds so good right now! I’m off to the kitchen. -Bethany
Can you substitute Shakeology with just normal protein powder? I dont have enough money for both the fix and Shakeology….thanks!
Hi Kelly, protein powder is not a replacement for Shakeology. With that said, you can do the 21 day fix without Shakeolgy. Shakeology is recomemended because it has the ability to fill in any nutritional gaps and is very convenient when you are short on time. -Bethany
I’m curious what nutritional gaps you think there would be? Eating this mangy fruits and veggies and whole foods it seems very unlikely one would be missing anything. Shakology has a ton of protein and nutrients in it, but that doesn’t make it the best kind out there. . Telling people that Shakology is the very best option seems very irresponsible to me.
Hi Brandy, I am assuming you are reffering to a comment that I replied to. In the comment, it seemed as though the person felt like if they drank a shake they would get amazing results, so I replied “Whole foods are always going to be best. I like to describe Shakeology as the missing link that fills in nutrtional gaps, but it is never going to make up for a poor diet”. A lot of people think shakes or pills can make or break results, I don’t feel this way, in the post I say that the shake is not a requirement. I never say anywhere that the shake is the best option, I said whole foods are the best investment. I was talking personally about my nutrition in relation to a gap. It is hard for me to have a highly varied diet, I have to meal prep most of my foods, I’m just to busy and I wind up eating a lot of the same foods. It’s hard when someone tells me they are going to use “product x”, I then go look at the ingrediets and I somtimes see aspartame, saccharin, fructose, and artificial colours as the first ingredients. I would not spend money on a shake that contained these ingredients no matter the price or would I recommend others to. Bethany
Hi Bethany, I am in the same boat as Kelly in which I can not afford the shakes AND the fix . Can we do a fruit smoothie in the mornings with frozen berries ?
It’s not the same, fruit is purple containers and you would have to treat it as such. Bethany
Thank you so much for this reply!! I have struggled for a year doing Atkins and only loosing 20 pounds. Yes I do workout! I want to try this 21 day thing but I honestly can’t afford these shakes! I have a family and I can’t spend 120 + bucks on a shake! I am going to do this eating whole foods! I am making my list right now! Thank you!!
Thanks for sharing! Just make sure you’re exercising at a high enough intensity to really make sure you’re maximizing weight loss with your healthy diet. And if you aren’t able to purchase the shakes, just make sure to fill its place with a healthy lean protein. Good luck! Bethany
what do you mix in the shake powder? Milk? water?
Hi Alison, Usually water, sometimes unsweetened almond milk depending upon what else I am mixing in. Bethany
Shakeology has fructose.
Yes, it is made from whole foods including fruit. Non-gmo and is not a main ingredient. Bethany
Actually I believe Shakeology is the best out there and nothing else can compare to it. Its isn’t possible to replace it with a different shake or drink and receive the same results or nutrician that it gives you. Its always an option to do your workout with it, but in my opinion it makes a huge difference in your reulsts.
Hi Bethany, I started the 21 day fix about a week ago. I signed up for an online coach but I haven’t heard from her. What is your sujestion so can get support?
Hi Katherine, Search this for how to change your coach and you find out the process. Bethany
Hi Bethany,
Could I replace shakeology with Melilea Organic Soymilk Powder?
Since Shakeology isn’t available in my country.
Thanks!
Hi Rina, It is not the same, but that does not mean you can’t have it.
I just got the 21 day fix cant wait to start I really hope it wrks for me I just finished hip hop abs I think its wrkin but I don’t see it. I get n this depress mood I want to just give up. but im tryin to make it as a daily living think and not just thinkin about my weight
Hi Joann, The scale is not the best for actually measuring results. I prefer pictures and measurements. If you think it is working, it is! Just take it one day at a time, and you will get there.
I would like to ask Bethany Lyn how to get/do this plan on a GF diet as I am very interested
Hi Lena, unfortunately, there is currently no GF diet plan version of the Fix, but you could easily create your own GF diet plan by using items on the very generous food category lists that conform with your dietary restrictions. I hope that helps! Bethany
Hi Lena!
I’m going to be starting this GF and from what I’ve seen, it’s actually really easy to do. If you use Bethany’s list here, the majority of the foods listed under the Yellow container (carbs/starches), are naturally GF :) If you already eat GF regularly, you shouldn’t have much difficulty fitting your normal diet into the 21 Day Fix. My sister has already done a full 21 days and she’s completely GF; she said that other than changing up a few portion sizes, she was able to eat the types of foods she was regularly eating – whole foods, homemade, lots of flavour. If you have a slow cooker/crockpot, make use of it! Hope this helps, and good luck whether you decide on the Fix or on another plan.
I am finding it really easy doing this gluten free. Partially because going gluten free did mean cutting out a lot of carbs. That being said I am exploring even more foods since starting this. Quinoa, amaranth making homemade polenta (makes great pizza crust) lots of optuons for sure.
I am 71 years and soon to be 72, i am quite heavy and have a lot of medical problems with heart,kidneys,and lungs , i cannot do the exceriseing like other people, what can i do to get in that portion of the 21 day fix, i have just started this 2 days ago and so far i am impressed with the fullness that i feel but would like to have some recipes to help guide me in the proper way to prepare them , would like very much if y9ou could help me, also i dont drive so there is a problem with me getting to the store, coouldi use the canned fruit that is in its own juice or no sugar added , that type of thing.
Thanks Carol
Hi Carol, Unfortunately, you really need fresh or frozen fruit. Canned fruit has nearly no nurtitional value as the canning process destroys most of the nutrients. To find recipes I like to search Pinterst for “21 Day Fix Recipes” there are a bunch that show up. Here is the link to my profile if you like to follow me https://www.pinterest.com/thefitnessfocus/. Bethany
Carol, I just wanted to add that anything you do is better than doing nothing. If all you can get is canned fruit than it is better than snacking on chocolate chip cookies or potato chips! I understand where Bethany is coming from but you have to do the best you can do with what you have. Don’t let the fact that you can’t get to the store deter you. While fresh fruits and vegetables will always be best for you, as long as you watch what you eat and keep moving, you should be able to take off some of that weight. Good Luck!
Carol,
Try calling your local city or community help center. They might have a city program like Good Food Box Program that offers delivery of fruits & vegetables, weekly, bi-weekly or monthly. They might also have organic farmers that do the same. Good luck!
Hi Bethany I want to try tbe 21 day fix but im not sure its right for me.i have 2 c-section.do you think I will get the same result? A flat tummy.
Hi, Results will vary by individual. The people I see that get the best results are those who follow the diet as is and push themselves in the workouts. Bethany
Hi Carol, I just wanted to let you know that stores like Shop Rite and Stop & Stop offer delivery programs for people who cannot get out to the grocery store. It is my understanding that Stop & Shop is a bit more cost effective but it may be worth looking into/
https://youtu.be/f6q4YW6kogg
Hello! Im soon to be starting 21 day fix. Also, ordered the shakeology box with the individual packets. I am a little confused, so if I make a full packet am I supposed to fill a red cup? Or am I suppose drink the whole smoothie? If I drink the whole smoothie does it have to be substituted for any other cups besides the red?
Hi Rena, Yes, one packet counts a red container, no need to measure it out. You would also count any other foods that you add with their corresponding colored containers.
There was recently a deal going on where you could get Shakeology then add on the 21 Day Fix for only $10 more! If you have not started yet contact a Beachbody coach and ask about the deal!
Thanks for pointing that out Alexis. Here is the order link to the deal, seems to happen every 2-4 months. You still save about $30 even when the special is not running. Bethany