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The 21 Day Fix’s 3 Day Quick Fix is designed to get you bikini and/or photo shoot ready in just three days, but what exactly is it?, does it really work?, is it for everyone?, and are there any tips to maximize results?
That’s what I’m going to share with you in this review post.
What is the 21 Day Fix’s 3 Day Quick Fix?
The 3 Day Quick Fix is the same eating plan Autumn uses to get ready for her bikini competitions and photo shoots. It’s a high protein, low-carb, and low-fat diet designed to reveal your sleek sexy 21 Day Fix program results.
I figured since I was doing the 21 Day Fix to the best of my ability, then fitting the 3 Day Quick Fix in the final three day of the program was mandatory for a full program experience.
3 Day Quick Fix Allowed Foods
I’m not going to make this sound any better than it is – the allowed foods list is small, but you have to remind yourself it is only for three days to get yourself ready for your after photos. Limiting yourself to these foods is going to create an amazing difference to your body, so it makes how mundane the foods list is worth it.
What you CAN eat:
Steamed Vegetables
Lean White Proteins
Steel-Cut Oatmeal | Steamed Yams
Limes, Lemons, Spices
What you CANNOT eat:
Shakeology
Fruit
Salt
No Shakeology?…what do you mean, no Shakeology?!!! All kidding aside, this is the one thing I missed most while following the 3 Day Quick Fix – and fruit!
You also are not allowed carbs after noon, which was doable, as was eating no fruit for three days. Of course, the no carbs after noontime does take its toll on feeling less energy than usual, so make sure to get your workouts in earlier.
You get six meals, spaced 2.5 hours apart. The first two meals include carbs, the last four meals are protein and veggies with coconut oil mixed in with three of them.
My 3 Day Quick Fix Shopping List
You might look at the 3 Day Quick Fix meal plan and think, is that really all? At least, that’s what I was thinking when I first looked at it. That’s one great thing about the Quick Fix diet it’s simple – there’s not a whole lot of shopping that needs to be done or choices to be made.
If you start adding in foods or subtracting out foods, you are not following the 3 Day Quick Fix diet. You either choose to follow the diet or not – it’s entirely up to you.
Here’s a list of what you’ll need:
- steel-cut oatmeal
- 2 yams
- 24 egg whites
- 1.5 lbs chicken breast
- 1.5 lbs wild caught cod loins or other white fish
- .75 lbs extra-lean ground turkey
- extra-virgin coconut oil
- broccoli, asparagus, green beans, zucchini, cucumbers, bell peppers
- 3 gallons of water
The above list is for women. Men would need a bit more food, which is explained in the guide.
Optional foods:
- lemons and limes
- vinegars
- no-salt spices
- nutmeg
- cinnamon
- stevia
- coffee and/or teas
It would also be easy to grocery shop, and then meal prep for the 3 days if you chose to do so, although preparing eggs ahead of time seems a little gross…at least to me.
What is the Deal With All the Coconut Oil?!
If you’re familiar with Autumn’s programs, then you know she likes to include coconut oil…a lot. And the same holds true for the 3-Day Fix diet, which has you eating lots of protein and veggies with a little bit of fat thrown in there every day: prepare yourself for 1 tsp of coconut oil with 4 out of 6 meals to be exact.
Why coconut oil? Because coconut oil is a little different than other oils. The body does not break down coconut oil into fatty acids; instead, it breaks down into medium-chain fatty acids that go straight to the liver. It then acts more like a carb in the human body by providing immediate energy, but you also get the healthy fat your body needs to maintain optimal functioning.
What type of coconut oil? Through my research. coconuts do not get a heavy amount of pesticides. They hang high in trees and pesticides that are used in soil are said not to reach the flesh of the coconut. So, USDA certified organic is not something of to much concern. But, I would advise choosing either a virgin or extra-virgin coconut oil. Virgin or extra virgin oils are first processed oil which means you get the most nutritional value from these over more refined processed versions.
Does the 3 Day Quick Fix work?
I wish I’d taken a photo before and after the 3 Day Quick Fix to visually show you the result difference it made in three days, but in short, yes, it does work, and it does make a noticeable difference. If you’re trying to look your best in the three week program, then you will definitely do not want to skip out on this. It is mostly water weight, but it does make an immediate difference.
I did feel like it zapped me of a lot of my energy, but I did choose to do it my last three days of the program. Doing double workouts each day along the Quick Fix might have been a little too much for me personally.
I also tend to get a low blood sugar feeling if I go too long without eating, and eating carbs all early in the day definitely affected my workouts as I usually workout in the evening. In hindsight, I should have tried to sneak the workouts into my morning routine.
When to Follow the 3 Day Quick Fix
The small booklet tells you to follow the 3 Day Quick Fix the last three days of the program to get you bikini (and photo shoot!) ready. It also gives you a variety of other of occasions when you may choose to follow the plan. It definitely comes down to when you want to look your best and get leaned out, or even to get your eating habits back on track.
At the end of the program on Day 19 is when I chose to follow the diet. I was following the plan exactly and wanted my after photos to look the best possible. I also think you might benefit from following the Quick Fix on your first three days. This way when you start following the regular portion control 21 Day Fix diet plan, it feels more flexible and easier to manager.
Please note that the 3 Day Quick Fix is only to be followed for the three days and is not intended to replace a healthy, well-rounded diet. It is not a sustainable diet, and you should not do it more than once during the three-week program.
If you are following multiple rounds of the 21 Day Fix and not necessarily working towards a day in a bikini competition or photo shoot, I would not say the 3 Day Quick Fix is necessary to having long-term success with the program.
If you have done the 3 Day Quick Fix and have any tips or would like to share your experience, please leave a comment below.
Hello again Bethany I just wanted to know, I bought the coconut oil capsules because the liquid was just not working they are 1000 mg and are extra virgin, approximately how many would I take the first day of my 3-day fix? Also am I able to use Tilapia for fish? Thank you!
Hi Natalie, Yes, tilapia is great! There is about 14 grams of fat in a tbsp of coconut oil. For the coconut oil capsules, what I saw was about 14 1000 mg capsules should make about a tbs. So, 16-17 capsules would be about 4 tsps by my math. But, please double check this. Brthany
Thank you so much! You are Great. :)
Hello I think my comment got lost but I was asking what are the different types of 6 egg whites can we cook a day or are they just boiled? I started today and only had 2 boiled ones this morning what should I do? Also for the coconut oil how do we eat it? with food or directly from the spoon, sorry im just confused
Hi Natalie, You could eat four more egg whites at some point today. You can cook them anyway you like, I do scrambled. I heard Autumn recommend microwaving the coconut and drinking it. Personally, I just chew until melts. Bethany
If the 3 day fix says I can have 6 meals which is 6 red containers but my allowed amount of red containers is 4 on the 21 day fix how do I get to eat 6 meals in a day. Or am I suppose to only eat 4 red containers on the 3 day fix? I dont get it
Hi Nancy, I can see how that could be confusing. Just think of the 21 Day Fix diet as completely separate from the 3 day quick fix. So you do get the 6 red containers during the 3 day quick fix but not on the 21 df. Bethany
Hi, and thanks for all your advice and help. Where can I find the actual workout to do during these three days? I have all the discs and guide, but misplaced the booklet with the 3 day fix. I appreciate your help!
Hi Jo, It is recommend to start on day 19 of the 21 Day Fix program which are the Cardio Fix, Dirty 30, and Yoga Fix workouts. Bethany
What vegetarian options can be substituted for meat during the 3 day quick fix?
Hi Siobhan, That is an interesting question, I would choose a couple sources that do not cause the body to retain water. Beans and lentils maybe. Bethany
Hi! Thank you for a great website with lots of helpful information. I found the 3 day fix shopping list but didn’t see anywhere the meal schedule? Had you by any chance created a 3 day meal schedule based on those foods? Would love to follow it!
Hi Erin, If you look at the bottom right of the image in the blog post there is the meal plan for the three days. I’ll see if I can get a bigger image inserted into the post or write in for future users
I am on Day 2 of the 3 day fix. But, I’m doing it at the beginning of a new round to kinda get my head back in the game and get my nutrition back to where it should be. I did notice the afternoon sleepiness setting in today. So far, a cup of coffee is helping me get through it. One tip to share… I used parchment paper to steam the fish (salmon) and veggies in the oven. Just wrap up fish and veggies in paper, season with lemon or lime juice and favorite Mrs. Dash seasoning, and baked at 400 degrees for 25 minutes. Came out perfect … nice and moist. Storing in fridge in parchment paper wraps until ready to reheat. I do have a few questions … just to get additional opinion.
1. Should I double up on my workout or take a walk/jog … something more than just one of the 30-minute, 21-Day Fix workouts? I did Yoga Fix yesterday and Total Body Cardio today. I still have time to squeeze in some additional activity today. I really want to see a difference after the three days … most importantly with how my body looks and measurements, but would also like to see progress on the scale.
2. If you’re already in the lower calorie bracket, is there any harm in repeating the 3-Day Fix in another 1 1/2 weeks? I plugged the food and servings of evco into myfitness pal to get an idea of how many calories I am taking in. I’m eating salmon with the meals that call for fish. My booklet didn’t specify “white” fish. It just said “steamed fish.” So, it’s about 1400 calories.
3. Is spa water still allowed? I used lemon yesterday. Mixed it up and made “mojito” spa water today (cucumber, lime, and mint). And, just switched it up this afternoon to strawberry, lime, mint.
4. The plan doesn’t specify, but wondering whether fresh herbs be used? Basil and cilantro are both so flavorful. I was thinking that fresh herbs would be a great way to give foods flavor besides no-salt spices and Mrs. Dash options.
Hi Kc, Thanks for the salmon and veggies idea, I never tried reheating packets, but that makes perfect sense. Hopefully I can be of some help on your questions. 1. As long as you are feeling up to the additional activity I don’t see anything wrong with the additional light training. 2. If you are in one of the two lower calorie brackets I would say then that is fine also. 3. Spa water should be fine too. 4. Fresh herbs should also work withour a problem, you just want to avoid any added salts. Sounds like you are on a good track to me! Bethany
Thanks for this great summary of the 3 day quick fix. On Day 2! I saw cucumbers on the list, can I eat them raw or do I have to steam them? I have never steamed cucumbers but i am willing to try, thanks.
I would go raw. I can’t see steamed cucumber being very tasty.
How do I cook the egg whites? Can I use cooking spray?
Hi Maria, I don’t see why not. I have found the “green” pan works very good for non stick cooking.
On the 3-day quick fix it calls for grilled chicken. Can it be baked as well?
Hi Debby, I believe the guide wants us to steam the chicken, but I really don’t know how big of a difference grilling or baking would really make.
Hi!
Can I use Sweet Potatoes instead of Yams? I cannot find Yams at my grocery store. Also, what if I am full and cannot finish all the food? Is that going to negatively affect my results?
Hi Erin, I used sweet potatoes as I could not find yams either. I would recommend trying to eat all of the food as the amount of calories is very low already. You should not really eat this low of an amount of food for an extended period of time.
Erin, I know this comment is a year late but I only just found this great blog by Bethany Lyn! I’m on day 1 of the 3 day fix although I’ve tried the 3 df a couple years ago and found myself forcing to eat all the food because it was more than I was used to eating. – It was horrible. But I recently found a comment in the original 3 day fix guide; Amber said don’t force yourself to eat all the food if you find that you can’t; It’s an eating plan, not an eating contest. (that’s exactly how I felt last time!) She also said if you know you’re not going to be able to eat all the food then make sure you eat some of each of the foods instead of just eating one and not the other and don’t make it an excuse to not eat what you don’t like. ~That made me feel better about trying the 3DF again since I’m not used to eating this much. I actually bought a large lunch bag just to accommodate all the extra food! Hopefully this helps those who have the same question.
Hi Bethany, in your grocery list, you state 3 lbs each for the Chicken and Fish, but when I add it up, I only get 1.5 lbs? (ex. 8 oz chicken x 3 days = 24 oz, which is 1.5 lbs) Am I missing something?
Hi Angie, You’re right, I will update the article, I was shopping for two of us. Thanks for commenting.
Do you have a 3 day menu that I can follow for I will be starting the program next week but want to plan my meals?
Hi Sandy, It is pretty basic, if you look at the bottom right of the image in the post, you should be able to see the different meals. If you access to Beachbody On Demand you can also get a digital copy of the 3 Day Quick Fix online.
hi Bethany, looking at the guide for Blue container it show coconut milk in can, can be use. do I use the coconut milk to cook or do I drink it? Thank you again.
Maye
Hi Maye, I usually use canned coconut milk for cooking, I don’t see why it could not be drank. Just remember it is not part of the 3 Day Quick Fix program.
Hi. I live overseas and unfortunately I can not get yams or sweet potatoes here, no matter where I look. Regular potatoes are available as well as the African version of sweet potatoes that are more yellow in the center than anything. Should I do the best I can with those or do you recommend substituting with something else? Maybe I can try and order canned sweet potatoes? (Plain no additives of course). Thoughts?
Hi Jennifer, I would just go with what you have available.
Hello Bethany Im new to the 21 day fix and starting my 3 day quick fix tomorrow, Im confused with the coconut oil with the meal, how does it work with the oatmeal and the egg whites? am I meant to eat it just like that or put it in the oatmeal?
Hi Diane, Autumn suggests microwaving the coconut oil until it is liquid and drinking it.
Hi Bethany, Thank you for all your nice comments and respond, I got one more question. Do I measure like the oat on red container raw or cook same as the chicken and fish? because I cooked the oat meal and measure before i cook after cooking its like double the amount. Thank you
Hi Maye, The steel cuts are measured cooked. You can also measure the proteins cooked as they really don’t change shape when cooking.
Hi, I have a question about the steel cut oatmeal. How do you make it? and can I buy the betty crocker one that has cinnamon and brows sugar flavour? I have no idea how to make oatmeal!!! PLEASE HELP! I am on day 16 2 more days till the 3 day quick fix!!
HI Najwan, I make my steel cut oatmeal on the stove top, I know other people use the crock pot and make steel cut overnight oats. There should be instructions how to best prepare on the container they come in. No you cannot use the processed oats that contain added flavoring.
He Bethany, Can you eat the Quaker Weight Control Instant Oatmeal on the 3 Day Fix program?
Hi Sherry, No, there are very processed.
Hi! How did you cook the fish and chicken? The guide doesn’t list olive oil as part of the 3 day quick fix, but it seems like that would dry it out. I saw that you used an olive oil spray to coat the pan for the turkey. Did you do that for the fish and chicken too, and then eat the ev coconut oil on the side? Thanks!
Hi Whitney, I steamed the fish and chicken using a food steamer like this one. Bethany