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 following the clean eating guidelines set in place by the 21 Day Fix.
Updated 4/2020 to include even more meal plans!
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Does this 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.
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.
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: 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: 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: 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.
2,100-2,299 calories, Plan D: 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: 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 FREE 21 Day Fix Meal Plan for your first week on the 21 Day Fix eating plan:
After you get the hang of your containers for weight loss–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.
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)
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.
21 Day Fix Meal Plans for Plan A: 1200-1499 calories bracket
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.
- Delicious meal plan for the 1200-1499 calories bracket + new UPF containers
- SIMPLE No Recipe Meal Plan for Bracket A + new UPF containers
- 1200-1499 Calorie Lindsay B Fitness
- 1200-1499 calorie vegetarian meal plan from Beachbody
- Easy Full Week for 21 Day Fix 1200-1499 Calorie Level – From Flab to Fab
- Simple Plan with Shopping List for 21 Day Fix 1200-1499 Calorie Level – The Fitness Focus
- 90 Minutes or Less 21 Day Fix 1200 Calorie Plan – The Beachbody Blog
- Aldi Plan and Shopping List Beachready Now
- Budget Friendly 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.
- Meal plan for Plan B: 1500-1799
- Easy 21 Day Fix Meal Plan for Bracket B: No recipes, just basic easy foods–perfect for beginners!
- Rainbow plan for 1500-1799 calorie bracket
- Plan and grocery list for 1500 calorie bracket
- Easy plan for Bracket B
- Meal plan for range 1500-1799 calorie range
- Plant based plan for plan B
- Simple meal prep plan
- Vegetarian Plan for the 1500-1799 Calorie Level
- Slender Suzie Plan
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.
- My meal plan for Plan C: 1800-2099 calories
- Easy Menu Plan 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
- No Cook Meal Prep for 1800 calorie bracket
- Blank Printable Plan for the 1800-2099 Level
- Sample Meal 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 meal plan for the 2100-2299 bracket.
- A ton of sample plans for multiple programs!
- Simple meal planning for 2100 calorie bracket
- I love this vegetable heavy meal prep from the Beachbody blog!
- Vegetarian Plan
- Plan for 2100 Calorie Level
- Plan for 2100-2300 Calories
- Plans for the 21 Day Fix Bracket D
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)
Take a look at my Amazon Shop for more of my favorite 21 Day Fix and kitchen products.