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If you’re looking for easy 21 Day Fix meal plans that actually fit into your life, this post is for you. These free printable Portion Fix menus include color-coded container counts, grocery lists, and balanced recipes designed to make healthy eating simple and sustainable. Whether you’re new to the 21 Day Fix program or returning to refresh your goals, these weekly plans help you stay organized, eat well, and see real results—without hours of prep.
Even when you have recipes with the counts already calculated for you like in this Healthy Chicken and Rice, Instant Pot Lemon Garlic Chicken, and Honey Garlic Chicken Thighs, it can be tough to begin and you might realize that a lot of your favorite recipes are not following the clean eating guidelines set in place by the 21 Day Fix.
After years of creating 21 Day Fix-approved recipes and resources, I designed these plans to take the guesswork out of container tracking. Each menu follows the official Portion Fix container system and uses everyday ingredients, making it easier to meal prep, stay on plan, and feel confident in your food choices.
Which 21 Day Fix Meal Plan do you need?
Don’t know your calorie bracket? Find your 21 Day Fix bracket right here. You can find the container serving sizes that will help you lose weight in the free updated 21 Day Fix food list.
1,200-1,499 calories, Bracket A: 4 green containers (veggies), 2 purple containers (fruits), 4 red containers (protein), 2 yellow containers (carbs), 1 blue container (healthy fats), 1 orange container (seeds and dressings), and 3 teaspoons of oil. (These are the updated counts from the new Ultimate Portion Fix, released in March 2019)
1,500-1,799 calories, Bracket B: 4 green containers, 3 purple containers, 4 red containers, 3 yellow containers, 1 blue container, 1 orange container, and 4 teaspoons of oil.
1,800-2,099 calories, Bracket C: 5 green containers, 3 purple containers, 5 red containers, 4 yellow containers, 1 blue container, 1 orange container, and 5 teaspoons of oil.
2,100-2,299 calories, Bracket D: 6 green containers, 4 purple containers, 6 red containers, 4 yellow containers, 1 blue container, 1 orange container, and 6 teaspoons of oil.
2,300-2,499 Calories, Bracket E: 7 green containers, 5 purple containers, 6 red containers, 5 yellow containers, 1 blue container, 1 orange container, and 7 teaspoons of oil.
2,500-2,800 Calories, Bracket F: 8 green containers, 5 purple containers, 7 red containers, 5 yellow containers, 1 blue container, 1 orange container, and 8 teaspoons of oil.
A Note About my “Easy Meal Plans:”
I’ve seen readers have great success with easy meal plans–plans that contain no recipes, just simple foods. If you see a food that you don’t want to use for any reason–whether you don’t care for it or don’t have it in your pantry–go ahead and swap it out with any other food of that color on the food list. For example, don’t like butter? Just swap it with nut butter–since they both count as a teaspoon.
Browse my free easy meal plans and paid easy meal plans.
– Becca
21 Day Fix Meal Plans for Bracket A: 1200-1499 calories bracket
Meal Plans for Plan B: 1500-1799 calories bracket
Here is a collection of plans for the 1500-1799 calorie level of the 21 Day Fix. These plans are for Plan B.
- Plan for Bracket B: 1500-1799
- Easy 21 Day Fix Plan for Bracket B: No recipes, just basic easy foods–perfect for beginners!
- Plan and grocery list for 1500 calorie bracket
Meal Plans for Plan C: 1800-2099 calories bracket
If you are in a higher calorie level bracket you know how hard it can be to come up with creative ways to fill all of those containers. These plans are full of healthy meals that are all FIXed.
- My plan for Bracket C: 1800-2099 calories
- Easy Menu for Bracket C – no recipes, just basic foods.
- Countdown to Competition Meal Prep for 1800 calories bracket
- 21 Day Fix Extreme for 1800 Plan C
- Sample plan for Bracket C
- Five day plan for bracket C with free printable
Meal Plans for Plan D: 2100-2299 Calorie Bracket
- Here is my plan for the 2100-2299 bracket
- Easy Plan for Bracket D (no recipes!)
- Simple plan for 2100 calorie bracket
- I love this vegetable heavy meal prep from the Beachbody blog!
Meal Plans for Plan E: 2,300 to 2,499 Bracket (added Spring 2019)
Meal Plans for Plan F: 2,500-2,800 Calorie Bracket (added Spring 2019)
- Five day plan for Plan F
- Easy Meal Plan for Bracket F (no recipes, just simple foods!)
21 Day Fix Meal Plan FAQs
The 21 Day Fix meal plan uses color-coded containers to help you portion foods correctly and balance macronutrients. Each color represents a food group—like veggies, proteins, or carbs—and helps you build simple, healthy meals without counting calories.
If you’re working out, multiply your current weight by 11, then add 400. Now subtract 750. Need more details? Find your bracket here.
Start by calculating your container count using the 21 Day Fix guide, then choose 21 Day Fix recipes that match each color category. Use this free Portion Fix spreadsheet to organize your meals and grocery list for the week.
Yes! The Portion Fix plan is based on the same color-coded container system as the 21 Day Fix. These weekly menus and recipes are fully compatible with both programs.
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While I love all of the different options you’ve linked to, I found that over half of the links under Bracket B don’t go anywhere or say “denied access” so that’s not so helpful.
Thank you for telling me! We are always updating links, so I’ll add this post to my list and do it next :)
Hello Becca,
I am pregnant and looking for healthier options for eating where I’m getting all the nutrients I need while not overeating “empty” foods. I was trying to figure out what bracket I’m in and wanted to know if I should go off of my pre-pregnancy weight and just add the additional 300-500 calories a day that my doctor recommended, if I should go off my current weight and add the extra calories, or if I should go off my current weight and not add any extra calories. I can’t wait until 21 Day Fix and Beach Body get more prenatal information out there for mamas trying to make the most out of what they eat for mom and baby, but until then, I’m kind of in a clutch! I’m just starting my 3rd trimester and have been doing the prenatal barre workouts on BOD as well as gentle yoga on my rest days. What are your thoughts?
Hi Kelsey! Since you’re focusing more on getting proper nutrients, I wouldn’t stress too much and personally I’d use your current weight plus the extra 300-500 calories that your dr recommended. Keep a close eye on your weight gain/loss and report back to your doctor with any concerns at all.
And congratulations!
I’m getting ready to join the group yay!!! I’ll be getting my containers in a couple of days I know I’ll be in bracket c I already did the research i do have a question when you start losing when do you change your bracket thank you
Yes, but only after a round :) After each round, you’ll want to recalculate your bracket–don’t switch brackets in the middle of a round.
How do you know which bracket is best? What to do I need to do to figure out which one I need to do?
Hi Sumyr, there is no best–it’s all based on your weight and activity level. You can find your. bracket here: https://mycrazygoodlife.com/what-is-the-21-day-fix/ :)
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