This site contains affiliate links. Please see Policies for more information.
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.
Want to Save This Recipe?
We'll email this post to you, so you can come back to it later!
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!
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.
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! 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 :)
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/
:)
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.
I way 240 Pounds.
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!
Thanks so much for the mention! Your meals look gorgeous!
Thanks so much for sharing my meal plan!! LOVE your blog!
Thanks, Alesha!