When following the 21 Day Fix, picking what to eat is easy–just follow the plan and you’re good to go. You do have to be aware of the day as a whole, though–especially while on the 21 Day Fix. It’s so much easier to stay on track with these 21 Day Fix meal plans. Another great reason to have a 21 Day Fix meal plan in place is for the time saving benefits!
21 Day Fix Meal Plans
Here are some of my personal 21 Day Fix meal plans, as well as some of my favorites for you guys to use!
In order to make things even easier, you can follow full meal plans. A full meal plan tells you what to eat and when to eat it. Having all that planned out can make the 21 Day Fix not only easier to follow, but help you get the most success out of the diet. These 21 Day Fix meal plans can help you be successful on the program!
Sample 21 Day Fix Meal Plan for your first week of the 21 Day Fix
Starting the Fix can be a little overwhelming, and counting containers using recipes–even when those recipes have container counts calculated for you–can be a lot to take in your first week. I highly recommend starting the 21 Day Fix with basic foods–grilled chicken, veggies, sweet potatoes. Because of this, I wanted to write out a sample meal plan for you to start with.
After you get the hang of your containers–how many you should be eating per day, how many times a day to eat so you can get them all in–it’s easier to incorporate the recipes.
This sample meal plan is for the lowest bracket–A. This meal plan includes 3 G containers (veggies), 2 P containers (fruits), 4 R containers (protein), 2 Y containers (carbs), 1 B container (healthy fats), 1 O container (seeds and dressings), and 2 teaspoons of oil.
For other brackets, just add the additional containers. For the portions, rely on your containers and make sure the measurements are correct if you purchased them somewhere other than Beachbody.
There are four calorie brackets for the 21 Day Fix:
1,200-1,499 calories, Plan A: Each day, you’ll be eating 3 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 2 teaspoons of oil.
1,500-1,799 calories, Plan B: Each day, you’ll be eating 4 green containers (veggies), 3 purple containers (fruits), 4 red containers (protein), 3 yellow containers (carbs), 1 blue container (healthy fats), 1 orange container (seeds and dressings), and 4 teaspoons of oil.
1,800-2,099 calories, Plan C: Each day, you’ll be eating 5 green containers (veggies), 3 purple containers (fruits), 5 red containers (protein), 5 yellow containers (carbs), 1 blue container (healthy fats), 1 orange container (seeds and dressings), and 5 teaspoons of oil.
2,100-2,300 calories, Plan D: Each day, you’ll be eating 6 green containers (veggies), 4 purple containers (fruits), 6 red containers (protein), 4 yellow containers (carbs), 1 blue container (healthy fats), 1 orange container (seeds and dressings), and 6 teaspoons of oil.
Again, this meal plan is for Plan A.
Breakfast: 2 eggs, 4 slices turkey bacon, one slice of whole grain toast with 1 tsp butter (2R, 1Y, 1tsp)
Snack: 1C raw veggies and 1/2 medium banana (1G, 1P)
Lunch: Low sodium turkey slices, small apple with peanut butter (1R, 1P, 1 tsp)
Snack: Cheese and unsalted peanuts (1B, 1O)
Dinner: Grilled chicken, 2C broccoli, sweet potato with cinnamon (1R, 2G, 1Y)
Breakfast: Oatmeal with diced apples and cinnamon with 1 teaspoon coconut oil (1Y, 1P, 1 tsp)
Snack: 2 hard boiled eggs, 12 almonds (1R, 1B)
Lunch: (2C worth of veggies) Salad with romaine lettuce, 21 day fix-approved salad dressing, low sodium sliced chicken (2G, 1O, 1R)
Snack: 1 small apple with plain greek yogurt (1P, 1R)
Dinner: Grilled hamburger patty with lean beef or turkey, romaine lettuce leaves and tomatoes, brown rice with 1 tsp butter (1R, 1G, 1Y, 1 tsp)
Breakfast: 2 egg omelette with turkey bacon, bell peppers, onion, and asparagus (1C worth of veggies), slice of whole grain toast with 1 tsp butter (2R, 1G, 1Y, 1 tsp)
Snack: 1/2 banana (1P)
Lunch: 1C raw veggies, 2 hard boiled eggs, cheese (1G, 1R, 1B)
Snack: 1 C raspberries, olives (1P, 1O)
Dinner: 1/2C whole grain pasta with 1 tsp olive oil or butter, broccoli, grilled chicken (1Y, 1 tsp, 1G, 1R)
Breakfast: Plain Greek Yogurt with 1C strawberries and raspberries (1R, 1P)
Snack: 12 almonds, 1 medium orange, and peanuts (1P, 1B, 1O)
Lunch: 2 hard boiled eggs, raw veggies, 21 day fix approved crackers (whole grain triscuts or wheat thins are ok) (1R, 1G, 1Y)
Snack: Riced cauliflower with 2 scrambled eggs and low sodium Tamari with 1 tsp coconut oil (soy sauce, but 100% better!) (1G, 1R, 1 tsp)
Dinner: Roasted vegetables, sweet potato, and low sodium poultry sausage (1G, 1Y, 1R, 1 tsp for the extra oil in the sausage)
Breakfast: Scrambled eggs with whole grain bread and butter (1R, 1Y, 1 tsp)
Snack: 1 small apple, peanut butter (1P, 1 tsp)
Lunch: Grilled chicken, asparagus, brown rice (1R, 1G, 1Y)
Snack: 1/2 banana, peanuts, cheese (1P, 1O, 1B)
Dinner: 1/2 bell pepper with 2 servings of taco seasoned meat, shredded romaine lettuce, and tomatoes (2G, 2R)
Breakfast: Baked oatmeal with 1/2 banana and 2 scrambled eggs with coconut oil (add them to the oatmeal and bake, or leave the eggs on the side and prepare oatmeal normally) (1Y, 1P, 1R, 1 tsp)
Snack: Small salad or raw veggies with 21 Day Fix approved dressing (1G, 1O)
Lunch: Low sodium sliced turkey, raw veggies, plain greek yogurt with vanilla or 100% Stevia (2R, 1G)
Snack: 1 small apple with peanut butter, cottage cheese (1P, 1R, 1 tsp)
Dinner: Pizza! Whole wheat tortilla or 100 calorie whole grain Flat-Out wrap with no sugar added tomato sauce (counts as a green), veggies, and cheese (1Y, 1G, 1B)
Breakfast: 2 egg omelette with turkey bacon, 1C chopped veggies, 1/2 english muffin with 1 tsp butter (2R, 1G, 1Y, 1 tsp)
Snack: Apple slices with cheese
Lunch: Small salad with fix approved dressing, 1/2 banana
Snack: Plain greek yogurt with vanilla (1R)
Dinner: Lean steak, roasted cauliflower, 1/2 c of a baked potato with 1 tsp butter (1R, 1G, 1Y, 1 tsp)
Do you have 21 Day Fix Meal Plans for Picky Eaters?
Yes! I find that if you’re a picky eater, you’ll do best with a general meal plan rather than one that is written specifically for one of the calorie brackets. This way you’ll be able to choose the foods from the plan and easily create a plan around the recipes that you like.
Download this free printable meal planner to write down your meals for the week. It’s all divided up by meal and container color. I have found that picky eaters like to make and prep one or two recipes and fill in the rest of their meal planner with single foods, such a carrot sticks, chicken breast, and brown rice. If you’re more of a recipe maker, definitely find the one you like best and make then ahead of time!
Picky eaters can be successful on the Fix, but I really hope that you take this opportunity to try a few new foods! If you’d rather not, know that you can stick to the 21 day fix foods list and you’ll be just fine.
For more 21 Day Fix recipes, head to this post and see what looks good to you. All of the recipes have container counts listed, and if you find something you like, there might be a link to find more similar recipes!
Does the 21 Day Fix meal plan work?
It really does. The 21 Day Fix helps you control your portions and eat the right combinations of foods, and having it all planned out every week is a really big part of your success. The key is not to allow yourself to get hungry and make poor food choices. Depending on what foods you like, how you like to prepare them, and what bracket you’re in on the 21 Day Fix, you have a few meal plan options below.
Remember, failing to plan is planning to fail. Here is a meal plan that you can prep in one day!
21 Day Fix Instant Pot Meal Plan
My 21 Day Fix Instant Pot meal plan is perfect for those busy nights! Go ahead and choose a few of your favorites from the plan and use them for your dinners and lunches–soon, it’ll be one of your favorite 21 Day Fix meal plans. Beef Gyros, Balsamic Chicken, and Mini Frittatas are the stars of this show!
21 Day Fix Meal Plans for 1200-1499 calories bracket
Super yummy meal plan for the 1200-1499 calories bracket
1200-1499 Calorie Lindsay B Fitness Meal Plan
1200-1499 calorie vegetarian meal plan from Beachbody
Very simple (yet effective!) meal plan for the 1200 calorie bracket
Another super simple meal plan for 1200 calories bracket–almost no cooking in this one.
I have a full list of meal plans for the 1200-1499 calorie range too!
Meal Plans for 1500-1799 calories bracket
Rainbow meal plan for 1500-1799 calorie bracket | If you love to photograph your food, you’re going to love this bright and colorful meal plan from Beachbody!
Meal plan and grocery list for 1500 calorie bracket
Here are 10 meal plans for 1500-1799 Calorie Range
Meal Plans for 1800-2099 calories bracket
Countdown to Competition Meal Prep for 1800 calories bracket
Super simple one day meal plan for bracket C
and more Plans for the 1800-2099 Calorie Level – again, you can use these one at a time on their own or pick and choose which pieces to use.
Meal Plans for 21 Day fix 2100-2299 Calorie Bracket
A ton of sample meal plans for multiple Beachbody programs!
I love this spreadsheet for planning bracket D!
Simple meal planning for 2100 calorie bracket
I love this vegetable heavy meal prep from the Beachbody blog!
21 Day Fix Vegetarian Recipes
If you’re looking for some meatless recipes, here is a 21 Day Fix Vegetarian Meal Plan – I use this meal plan in the summer a lot, when I like to have a 21 Day Fix meatless meal every once in a while.
21 Day Fix Monthly Meal Plans
Here is my month long meal plan that I use during the summer months. I love being able to look at the plan for ideas and pick and choose from there–I don’t like to think much about meals during the summer, can you tell?
Many meal plans incorporate shakes, but do you know that you don’t have to drink shakes when you’re on the 21 Day Fix? Here’s my 21 Day Fix meal plan without Shakeology. You don’t need Shakeology to be successful on the 21 Day Fix, or any protein shake for that matter!
If you notice on the food list, the foods are listed from the most nutritious at the top to the least at the bottom. Shakeology and protein shakes aren’t at the top of the list, which means that even though it’s a great meal replacement when you’re busy or not wanting to cook, it’s not the most nutritious thing you should be eating.
Are you in the shake or no shake camp? It feels like we are equally divided! I’ll drink shakes in the summer for lunch, but not usually year round.
21 Day Fix Meal Plans & Resources:
21DF Dinner Plans and shopping list | An entire plan dedicated to dinners!!
21DF Low Carb Plan | For those of us who want to go a little light on the yellow containers for dinner! I like to add these options in every few weeks.
Ongoing Weekly Plans for 21 Day Fix from Confessions of a Fit Foodie Nancylynn has a ton of meals plans for you! These are some of the best 21 Day Fix meal plans out there!
Meal Planners for the 21 Day Fix | CarrieElle
21DF Summer Meal Planning | Looking for those delicious summer-themed recipes? You’ve come to the right place!
Here’s my quick meal prep plan–a 21 Day Fix Eating Plan that you can prep in 2 hours – it’s by far my favorite 21 Day Fix meal plan!
21 Day Fix ALDI Meal Plan | Beach Ready Now
21 Day Fix 5 Day Summer Plan | Coach Crystal P
Amanda’s Meal Prep Monday 21DF Plan | Team Beachbody
21 Day Fix Grilling Recipes Meal Plan Some more focus on summer recipes! These can be made without heating up your house!
Slender Suzie 21 Day Fix Meal Plan | Slender Suzie
Johanna’s 21 Day Fix Meal Plan | Ferguson Fitness
Make prepping and planning easier with these Meal Prep Tips and Tricks:
Pick 5 Meal Plan | Coastal Girl Food n Fitness
Aldi Shopping List Meal Plan | Mommysavers
Meal Plans By The Calorie | Casey O’Hara Fitness
Budget Friendly Meal Plan | Variety By Vashti
More 21 Day Fix Meal Plan Resources:
Need somewhere to write all this down? I have several free printables available for planning your meals on the 21 Day Fix.