Meal planning on the 21 Day Fix can be challenging and a bit overwhelming when you begin the journey. Counting containers and learning what foods are approved and unapproved (and why) is a lot to take in during your first week.
Even when you have recipes with the counts already calculated for you, it can be tough to begin and you might realize that a lot of your favorite recipes are not made from ingredients on the 21 Day Fix food list. This is where meal plans come in–it’s great to have a list ready for you–it’s a place to start, and starting can be the hardest part when you’re talking about changes to your eating.
This is why I created the simple sample meal plan below. I highly recommend this simple meal plan when starting the 21 Day Fix because it uses basic foods–grilled chicken breast, veggies, sweet potatoes and other easy to make single foods (not recipes that contain multiple ingredients). I’ve found that starting simple leads to confidence and ultimately to the long-term success in reaching your goals.
Does the 21 Day meal plan work?
The 21 Day Fix is a macro based program that gives your body the proper amount of carbs, fats, veggies, proteins, and oils. It has worked for many, many people and if you stick with it, the 21 Day Fix helps you with portion control and eating the right combinations of foods.
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 eating plan options below.
From my own experience, knowing what you’ll be eating for the day or week significantly takes the stress out of the Fix and greatly reduces the urge for unhealthy snacking, which will help you stay on track. See below for ideas for picky eaters and vegetarian meal plans. I even include an entire section on meal planning with your Instant Pot with links to delicious recipes that I have come across!
One tip I want to share is to always plan dinner first. Usually it’s most difficult to find something “on plan” that everyone in your family will eat, so it’s easiest to plan that meal first and fill in your other containers around it.
There are six calorie brackets for the 21 Day Fix:
1,200-1,499 calories, Plan A: Each day, you’ll be eating 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, 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), 4 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.
2,300-2,499 Calories, Plan E: Each day, you’ll be eating 7 green containers (veggies), 5 purple containers (fruits), 6 red containers (protein), 5 yellow containers (carbs), 1 blue container (healthy fats), 1 orange container (seeds and dressings), and 7 teaspoons of oil.
2,500-2,800 Calories, Plan F: 8 green containers (veggies), 5 purple containers (fruits), 7 red containers (protein), 5 yellow containers (carbs), 1 blue container (healthy fats), 1 orange container (seeds and dressings), and 8 teaspoons of oil.
Sample 21 Day Fix Meal Plan for your first week on the 21 Day Fix eating plan:
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 more creative recipes.
This sample meal plan is for the lowest bracket–A. For the other Ultimate Portion Fix calorie brackets (B, C, D, E, and F), add more of the same foods until you are able to get all of your containers in for the day.
One note of caution if you’re not using the “official” containers from Beachbody–not all containers are created equally. If buying your containers from Amazon or another store you should measure them when you get them in your kitchen because sometimes they’re not correct.
Again, this sample meal plan is for Plan A. For meal plans for all of the other calorie brackets, I have included links below to help you. Also, see below for advice for picky eaters, vegetarians and several easy meal plans that use your Instant Pot.
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, 2 tsp)
Snack: 1C raw veggies with cheese and unsalted peanuts (1G, 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, 2G, 1Y, 2 tsp)
Breakfast: 2 egg omelette with turkey bacon, bell peppers, onion, and asparagus (1C worth of veggies), slice of whole grain toast with 2 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, 2G, 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 2 tsp coconut oil (soy sauce, but 100% better!) (2G, 1R, 2 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, 2 tsp)
Lunch: Grilled chicken, asparagus, brown rice (1R, 2G, 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, 2 tsp)
Snack: Small salad or raw veggies with 21 Day Fix approved dressing (2G, 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 2 tsp butter (2R, 1G, 1Y, 2 tsp)
Snack: Apple slices with cheese (1P, 1B)
Lunch: Small salad with fix approved dressing, 1/2 banana (2G, 1O, 1P)
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 general meal plan ideas and recipes rather than one that is written specifically for one of the calorie brackets. For example, the meal plan ideas below as opposed to a plan that tells you exactly what to eat for each day of the day. This way you’ll be able to choose the foods that you like from the plan and easily create your own plan from the recipes that you like. Here are some of my most popular lists of meal plan ideas:
Once you have selected your meals, download this free 21 Day Fix meal planner to write down and organize your meals for the week. It’s all divided up by meal and color-coded container. 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 simple 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 them 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 clean eating 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 meal plan 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!
21 Day Fix Vegetarian Recipes
If you’re looking for some meatless recipes, here is a list of 21 Day Fix Vegetarian Meal Plan ideas- 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. I’ve also included links below to a few of my favorites (see meal plans B and D).
21 Day Fix Vegan Recipes
I’ve noticed that there aren’t a ton of vegan recipes for the fix, so I’ve researched a bit and pulled these together for you: Vegan Recipes for the 21 Day Fix. There is a specific vegan plan that you should follow to account for all of your protein sources.
21 Day Fix Meal Plan recipes in your Instant Pot
The Instant Pot is my go-to cooking method of choice. I love how convenient and easy it is to use. My 21 Day Fix Instant Pot Meal Plan is perfect for when you’re ready to sit down and plan your week! Go ahead and choose a few of your favorites from the eating plan and use them for your dinners and lunches.
Do you have to meal plan (or prep) on the 21 Day Fix?
You don’t! I think it’s important that you plan and prep to your level of comfort. For my family, I prefer to prep lunch and snacks only because we enjoy cooking breakfast and dinner every day.
I’ve explained more about how to find which level of meal prep is best of your family, as well as videos of my meal prep sessions, on my blog. Here are some links you might find helpful:
- Getting started with meal planning
- 21 Day Fix Meal Prep Recipes – use this list to make your own 21 day fix menu!
- Meal planning and prepping lunch and snacks
- Save time by meal planning breakfast, lunch, and snacks
- 21 Day Fix Meal Ideas – some of my favorite 21 day fix meal plan ideas and recipes are in this post!
Are these Ultimate Portion Fix Meal Plans?
They are! The Ultimate Portion Fix was released in March of 2019 and among a few other changes, Beachbody added two additional brackets–E and F. I haven’t found any meal plans for these plans yet but I am including the ones below that I’ve created myself.
All of these meal plans use the container system for the 21 Day Fix.
21 Day Fix Meal Plans for Plan A: 1200-1499 calories bracket
One of the reasons I think it’s still important to meal plan 1200 calories is because one might be more tempted to stay away from the plan because of the lower amount of food. The Ultimate Portion Fix changed this bracket up a little and now calls for 4 greens a day and 3 teaspoons–that’s one extra green container and one extra teaspoon. I’m not sure if these meal plans have been changed to account for that extra container, so be sure to check them if you'[re choosing to add that into your day. Here are several of the best meal plans that I’ve come across for Plan A:
Delicious 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
Easy Full Week Meal Plan for 21 Day Fix 1200-1499 Calorie Level – From Flab to Fab
Simple Meal Plan with Shopping List for 21 Day Fix 1200-1499 Calorie Level – The Fitness Focus
90 Minutes or Less 21 Day Fix 1200 Calorie Meal Plan – The Beachbody Blog
Aldi Meal Plan and Shopping List Beachready Now
Budget Friendly Meal Plan from Variety by Vashti
Meal Plans for Plan B: 1500-1799 calories bracket
Here is a collection of meal plans for the 1500-1799 calorie level of the 21 Day Fix. These plans are for Plan B. No more excuses when these plans are all written up for you!
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
Vegetarian 21 Day Fix Meal Plan for the 1500-1799 Calorie Level
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! It’s like you’re drowning in food choices. For those of you who are looking for options within the 1800-2099 level you’re in luck. I’ve found a bunch of amazing options to share with you today.
Countdown to Competition Meal Prep for 1800 calories bracket
Meal Plans for Plan D: 2100-2299 Calorie Bracket
These meal plans are clear and simple. They will help you remove the guess work from planning and staying on track for the week.
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!
Meal Plans for Plan E: 2,300 to 2,499 Bracket (added Spring 2019)
Not a ton of these yet, but I’m keeping my eyes peeled for them and will be adding them here.
Meal Plans for Plan F: 2,500-2,800 Calorie Bracket (added Spring 2019)
If you’re new to the 21 Day Fix or thinking about starting it, you might be interested in these products:
- 21 Day Fix Program
- Extra set of containers
- Fruit and Veggie Containers (I LOVE how these keep my fruits and veggies fresh in the fridge!)
Take a look at my Amazon Shop for more of my favorite 21 Day Fix and kitchen products.