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.
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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.
21 Day Fix Brackets:
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.
Sunday
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)
Monday
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)
Tuesday
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)
Wednesday
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)
Thursday
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)
Friday
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)
Saturday
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.
It depends on your bracket! You can figure out which bracket you’re in. You can do that on my 21 Day Fix meal plan page.
If you’re working out, multiply your current weight by 11, then add 400. Now subtract 750. Need more details? Find your bracket here.
The focus is on whole, unprocessed foods. Think less ingredients, little or no packaging, and no sugar. Is this 21 Day Fix approved?
Thanks so much for sharing my meal plan!! LOVE your blog!
Thanks, Alesha!
Thanks so much for the mention! Your meals look gorgeous!
Thank you so much for posting these. I am super excited. Fell off the wagon for a while due to life. But i’m getting back on again. This will surely help. especially the Aldi meal plan. SO cool!
I way 240 Pounds.
Is the 21 day fix meal plan OK for a type 2 diabetic? I would like to try the plan.
Hi Guadalupe, I’d consult your doctor about your dietary needs and then match those with the Fix. If you get literature from your dr, I can help :)
Absolutely! I am type 2 diabetic and as long as you are following the 21 day fix and sticking to the serving sizes your sugar and carbs should be relatively low. So only use the number of yellow and purple containers you are allowed.
Just wondering if the picture with the eggs over the peppers (it looks like) is part of one of the meal prep suggestions? It looks fantastic and I would love to recreate!
Yes! It’s part of the Instant Pot meal plan and it’s called Fajita Breakfast Casserole! https://mycrazygoodlife.com/21-day-fix-instant-pot-meal-plan/, https://mycrazygoodlife.com/fajita-breakfast-casserole/
:)
Hi! I’m trying to read the beachbody.com website carefully as well as yours but still have a couple questions. Can I do 21 day fix for the first time ever and not use the shakes or will it throw off my results? Also, do you get to eat multiple servings of the same color container or are those containers all you get for a day (ex: red portion at lunch and dinner, purple at breakfast and lunch, etc? Thank you! Your site looks very helpful!
Hi Joy! You absolutely do not have to use shakes for weight loss results on the Fix. Beachbody would like you to think you do because they make a lot of money on it :)
And YES!! You get multiples of each container–no way could I do one a day! Have you calculated your bracket yet? Feel free to email me at beccaludlum@gmail.com if you need help :)
You mentioned making sure you use the correct measurements, however, in several places you didn’t use measurements. i.e. How much cheese is 1 serving? There are a couple of these. And your privacy check box is not labeled as such, nor as necessary.
This is a 21 Day Fix meal plan, so it goes by the 21 Day Fix container measurements.
And there is only one checkbox to click when submitting a comment–that is the privacy one. And actually, it IS necessary.
Hi! Thank you for all of this! I appreciate your work into this! I do have question though…I’ve noticed a discrepancy on green containers and teaspoons for meal plan 1200-1499 calorie bracket. Yours matches the guide online (4 greens and 3 teaspoons) however the beachbodyondemand website has recipes and meal plans that only allow 3 greens and 2 teaspoons…do you know if there was an update with the portions for this bracket?! I don’t know which one to follow!
Hi Heather! Yes, Beachbody recently released new container counts for Plan A, they’re just behind in updating it on their site. You can follow either the new or the old counts, as long as you do the same thing every day.
I’ve been doing the 21DF container plan on and off for several years… and I keep failing because I can’t seem to find a simple enough plan for me- and this is perfect. I love all the foods, they are basic, common and easy. THANK YOU.
HOWEVER.. in addition to the containers, I also track my food on sparkpeople. The fat content in plan A above is consistently high in overall fat intake. The recommended ratios are 50% carb, 25% fat and 25% protein, which is also consistent with the containers when done correctly. This plan is over 40% fat at the end of the day. For example, the Thursday plan includes eggs, butter, peanuts, peanut butter, cheese and ground beef all in one day, which puts it way over. Each protein source individually is fine, but when combined all on the same day, it’s too much fat.
The Fix follows a range of calories for each bracket–when I calculate meal plans, I do so by the book–not by calories. :)
I’m talking overall fat intake, not calories. And I cross reference the 21DF plan (the booklet) with the sparkpeople macro tally just as a backup. 40-45% daily fat intake just too much. I’ve still been following your plan because I like how easy it is… I’ve just been subbing lower fat protein sources (egg whites, 2% cottage cheese, nonfat greek yogurt, etc) for some of the the red containers on days when there are higher fat items in other containers.
That’s a great idea, Kelly! I’m glad it’s working for you to do that–you’re found your groove!
I like this internet site because so much useful material on here :D.
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/ :)
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.
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!