The 21 Day Fix is my favorite Beachbody program. The nutrition plan is so simple, and the portion-controlled container system played a huge part in my 70 pound weight loss this last year. I highly encourage all of my own Beachbody clients to do this program before starting any other. It allows them to gain a good understanding of how to eat clean and control portion sizes, without the madness of counting calories. I don’t know about you, but calorie counting turns me into a crazy person.
A lot of my clients tend to struggle at first putting together a meal plan for the 21 Day Fix, so I’m going to share with you the meal planning process I follow. I’ve also got some free 21 Day Fix planning sheets you can use to make it even easier.
Six simple steps to create a 21 Day Fix meal plan:
1) Print out a blank weekly meal planning worksheet and shopping list.
I’ve included a copy of mine below. I also have a couple other options in my free fitness journal download.
2) Refer to your master list of clean eating recipes.
You can find lots of great clean eating recipes online. You’ll refer to your list over and over again, so save it somewhere that is easy to access.
I also created a Clean Eating Board on Pinterest to keep all my pins organized and in one location. Don’t forget to check out all the clean eating recipes I’ve posted here on Sublime Reflection. I add new ones every week.
3) Mark off containers as you add things to your list.
The colored letters right below the days of the week represent the color and number of containers for each calorie level. As you add something to your meal plan, cross off the appropriate letter.
4) Start planning the easiest meals first.
For most, that will be breakfast and snacks. A lot of people usually eat the same thing for breakfast or switch between a few options. Fill in those slots first.
5) Next, plan for dinner.
This is where it’s fun to get creative and add in some new recipes. Often you will have leftovers that you can use to put in some of the lunch slots. If you want, you can even plan to have leftovers one night during the week. Plan crockpot meals on days when you know you don’t have much time or will be away from home most the day. I find it helpful to create a Meal Planning board on Pinterest for new recipes that I want to try.
6) Plan lunch using leftovers or salad.
Lunch is a great time to make a great big salad and add any leftover protein from the night before, or simply heat up leftovers.
My top TIPS!
- Spread your nutrients throughout the day.
- Try to have your carbs earlier in the day.
- Avoid eating fruit or carbs alone. Make sure you add a fat or protein to keep your blood sugar stable.
- Don’t stress too much about small amounts of some ingredient in casseroles, soups, etc.
- To figure out the serving size, measure the ingredients in your containers as you add them to a recipe.
- Start a recipe binder or Pinterest board to save recipes you want to try and one for those you’ve tried and know you love.
- Make a list of your favorite things for breakfast and snacks to make planning easier.
Free 21 Day Fix Meal Planning Sheets:
- 21 Day Fix Shopping List Template
- 1200-1499 Calories Meal Planning Template
- 1500-1799 Calories Meal Planning Template
- 1800-2099 Calories Meal Planning Template
- 2100-2300 Calories Meal Planning Template
Other articles you might like:
How to create a 21 Day Fix meal plan
How to combine Intermittent Fasting and the 21 Day Fix
How to tweak the 21 Day Fix if you’re not seeing progress
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Is it necessary to purchase the 21 day extreme fit program in order to follow the plan…I mean… can you use plastic containers approximately the same sizes as the ones in the plan? 2nd question…I am vegetarian. Can this plan work for me? Sorry about all the questions.
ys Damodara
I am confused-once the colored containers are full-is this for the entire day or one meal??
You have a certain number of each color per day based on your current weight and goals. You can spread them throughout your meals in any way you want.
I would like the meal plan guide for 2100-2300 please.
There are links to all of the meal planning templates at the bottom of this post. 🙂
Do you have a meal plan for less than 1000 calories?
My calorie goal is 900-1000
Thanks!
Sorry, I don’t have a meal plan at that calorie level, and I would STRONGLY recommend that you don’t drop your calories that low. You risk damaging your metabolism by doing that.
I am a 139 lb woman and I am 5′-1″ tall and I need to lose 20 lbs. I did the math and it says I need to be in the 1200 to 1400 cal. a day plan. So I was looking for premade meal plans I could follow. Got any?
I haven’t created any meal plans for that level, but if you search google, you’ll find tons!
Thanks so much for these planners. Definitely will make my journey a lot easier!
Thank you so much for the meal planner!! I would have spent at least an hour making one and it wouldn’t have been half as good 🙂 On my way to my second work out…only 19 more days to go!
Anne
Hi thanks for having this site… I only wished I had seen it earlier… I signed up for a coach as advised and someone already contacted me as the coach… I do like your page though and I did use some of your sheets… Thank you. I also signed up for your downloadable journal; looking forward to getting that. Thank you again. I need help with this program… I believe the program is the right fit for me… I hope that we can be friends through your emails even if I can’t have you as a coach.
Do you have a meal planning template for 2300-2500 calories?
I don’t provide a template for the 2300-2500 calorie range, because in the program instructions it says if you’re over the highest range (2100-2300) to drop down and use that range. Hope that helps!
But in the back of the book, it also has a table for people who are increasing their workout plan to a more demanding level where 2300-2499 calories is appropriate…..
Love your sight looking forward to finding all the right answers, I received my program yesterday looking forward to starting. Thanks for all your helpful tips.
Thank you so much for the printables – especially the weekly meal planning one – these are super helpful!
LOVE this…thank you for making it soon easy!!!
Thank you! Just getting started and this may make my life a tad bit easier!
Awesome! If I can do anything to help you, let me know!
I would like a copy of this page please…create a 21 Day fix meal plan. One was sent to my husband, but I need one sent tome also. Thank you, Becki
Becki, at the bottom of the post there are download links for each calorie level. If you’re not able to download them for some reason, send me an email and let me know your calorie level and I’ll make sure you get a copy.
I am one of those women that have a lot of weight to lose. I have tried it all before, but, hoping this is THE one! I have been doing both the workout and nutrition plan the past few weeks, but, have not followed the nutrition plan as closely as I should. I have found I am not eating as much as I should. I wish I had known about your group at the beginning of the year, but, am thankful I happened to find your tips for tweaking the program a little.
I plan on looking through your materials when I have some more time.
Thanks!
Feel free to send me any questions you have, Janet. If you’re not currently being supported by a coach, I’d be happy to add you to one of my groups. 🙂
Thank you for the printable sheets and your site! a lot of great info..sorry I do have a coach but I have pinned your site!
Awesome! Thank you. 🙂
Thanks so much for sharing your pintables. I hope you don’t mind me pinning them so others can see. I like yours the best of all. I purchase the 21 Day Fix a month or so ago and love it.
Thank you for sharing! I appreciate it. If you’re not already working with a coach, I’d be happy to add you to one of my 21 Day Fix Support groups. Feel free to contact me. 🙂
I just got all of the containers for the 21 day fix. I just printed off the meal planner. What else do I need to know? How do I portion off meals for lunch and dinner- how do i know how to eat the right amount at dinner? My goal is 1982.
My caloric target is 2300?? Doesn’t sound right to me. I followed the math correctly. (I have a lot to lose!!!)
Yes, if you have a lot to lose, 2300 would be correct for you! It’s very important to overcome the “dieting mentality” that fewer calories is the way to achieve weight loss. That will help you lose weight, but not long-term. The better way to lose weight is to eat as many calories as you can that still allows you to lose each week. This keeps your metabolism burning strong.
If I wanted to eliminate fruit, can I increase my greens?
My first question would be why do you want to eliminate fruit?
This is great!!! My goal is 1200. Would love a meal planner. Thank you
Hello! I can’t seem to open template for 1200 meal planning I have 10 lbs I would like to lose also do I need 21 day fix to get your meal planning?
Hmm…the template link worked fine for me. Did you click on the red link? I don’t provide meal plans, other than the ones I post here on my blog. But, to get my coaching and be part of my private 21 Day Fix group, you do need to purchase the program. If you have questions, feel free to send me a message.
Just want to learn how to eat RIGHT and lose weight
Feel free to check out my clean eating page. It has a lot of simple tips for getting started. http://sublimereflection.com/make-clean-eating-easy/
Please send me the free fitness journal download. Thank you for all of the great feedback and resources!!
Do you have a meal plan guide for 2100 to 2300 please
I have meal planning templates you can download. All 21 Day Fix Resources are available by visiting the resource page in the menu bar.
What do the letters underneath the days of the week stand for? “GGGG PP RR YY” etc?
They are the different colors of containers. Green, Purple, Red, etc.
I have a question about the daily allowance of containers. Do i have to use every container within that allowance daily? Meaning at the end of the day i might have a veggie left or a Protein etc but i already ate breakfast lunch snacks and dinner. does this mean I am not eating enough each meal? Or is it Ok to eat less as long as you are staying within that range.
Try to get your containers in for the most part. If you miss a few occasionally, that won’t be a problem, but don’t consistently miss them.
omg u lost 70 punds on the 21 day fix? how long? i am inspired. i think i am ordering today. i have that much to lose. its overwhelming to think about starting.
It took me about a year. If I can help you with anything, let me know.
Hello Kimberly!
I found your 21 Day Fix site this morning and needless to say you really made it easy to succeed with all of the work you’ve put into your Blog. It’s AMAZING!!! I must confess, I am not in a position to purchase the entire plan (Shakeology, work outs etc) for a couple more months plus I need to check with my Drs to make sure I am allowed to do any of this, but I wanted to at least get started on the fab eating plan. I am a truly blessed stroke survivor. I am an out of shape, very weak, 50lb over weight, Stroke survivor. I’ve been doing a lot of research on this eating plan and love it’s simplicity. Again, thank you for all of the “helps” that make it so much easier to succeed my weight loss journey. I will be “All In” as soon as I get a green lite. My DIL told me that there are low impact and a special class of “gentle” work outs for folks like me. Sounds GREAT!
Shari
Hi there, can you tell me if it’s OK to only be loosing 1 to 2 lbs a week during each 21 day fix?
Yes, 1-2 pounds a week is great!
Hi, ok so a couple of years ago I started with a nutrionist and she told me 1200 calories, period. I lost 30 lbs in about 3 months then I hit a stall, a 6 month plus stall. I ended up falling back into old habits and a new medication and here I am with almost 40 lbs back out of the 70 I lost. That was working out 5x a week (zumba, zumba step, resistance training, walking, adding kettlebells and dumbells) My concern is that according to the 21 day fix Im suppost to be at 2300 calories a day for weight loss, I started my journey at 1600 calories a day and saw a VERY SLOW loss, so I think 2300 might be too high??
It seems counter-intuitive that you need to raise your calories to lose weight, but lowering them too much signals your body to lower your metabolism and hold on to stored fat. I highly recommend eating the calories suggested. It might seem like weight loss stalls for a bit, but it will pick up again.
Thank you for creating something that will print well in black and white. So many of these planner/tracking sheets work only on color printers.
Thank you so much for putting together this easy to follow guide! I was beginning to feel overwhelmed until I stumbled upon your website. Hopefully I will be back here commenting in a month with good results. Thanks!