21 Day Fix Easy Meal Plan for Bracket F

I have created this easy 21 Day Fix Easy Meal Plan F with no recipes, just simple healthy food that is listed on the food list. Following an easy meal plan to start or when you need a “back to basics” round is a great way to focus yourself and not become overwhelmed.

The 21 Day Fix eating plan has been around quite some time. After a few years Autumn Calabrese and Beachbody on Demand introduced the Ultimate Portion Fix, and with it Bracket E and Bracket F.

Brackets E and F are for those who need more calories and weren’t included in the original program materials for the Fix. Before, the highest plan was Plan D and often not enough food for people who needed a higher calorie bracket.

I do not sell Beachbody–it’s important to know that. I do have my Precision Nutrition certification and have been a fan of the 21 Day Fix program for years because of its easy approach to helping people live a healthy lifestyle.

I’ve seen many, many readers lose weight by finding their calorie level and sticking to the specific meal plan that the Fix outlines.

Why an “easy” meal plan?

Getting the amount of food in for brackets E and F can be difficult because it’s so much food. That’s why it’s even more important to plan your meals and snacks–kind of like a food budget. I recommend starting the Fix with an easy no recipe meal plan for a few reasons:

1. The focus won’t be on what to eat because all of your meals and snacks will be chosen for you. Just fill your containers and eat!
2. You won’t be overwhelmed with making new recipes, filling your pantry with specialty ingredients, and wondering if the entire family will eat what you’ve cooked. You can make them the same healthy meals you’re eating on the easy plan or you can make a meal for them and then have your foods prepped or make it on the spot.
3. If you’re a picky eater or struggle with food allergies, it’s so much easier to swap out a food on the easy plan than an entire recipe on a traditional meal plan. If you don’t like chicken, for example, just pick something else from the red container list (since chicken counts as a red container) and eat that instead. Eggs, egg whites, different meats, yogurt, and even tofu can all simply be swapped for chicken. The easy meal plan is also meant to function as a vegetarian plan–just swap the meat out for non-meat red foods listed on the food list.

After you get the hang of the container plan, you’ll feel more comfortable meal planning for yourself for the next round. Remember that meal planning is important to the Fix, meal prepping can be helpful to some, but is not necessary for success on the 21 Day Fix plan.

What containers do I get in 21-Day Fix Bracket F?

Bracket F is the 2500-2800 calorie bracket. A lot of people are intimidated and fear they won’t lose weight in Bracket F. You can and you will, just trust the process.

In Bracket F you will aim to eat this number of containers of each color daily (the food group they’re in is in parentheses):

• 7 Red Containers (Proteins)
• 8 Green Containers (Vegetables)
• 5 Purple Containers (Fruit)
• 5 Yellow Containers (Carbohydrates)
• 1 Blue Container (Healthy Fats)
• 1 Orange Container (Seeds and Dressings)
• 8 Teaspoons (Oils and nut butters)

If you don’t have the 21 Day Fix containers, don’t stress. You can measure out your food according to the different container sizes and portions or you can purchase portion control containers here on Amazon.

Need a list of foods that are approved for the Fix? Sign up for my 21 Day Fix newsletter to get access to my free printable library with more than 20 printables. You’ll also receive recipes with container counts, tips for completing the Fix journey, and so much more!

My printable food list is located in my Printable Library and contains a ton of helpful information–not just the list of foods. You’ll also find shopping tips, container sizes, calorie ranges of the foods, and Fix tips for the best success.

FAQ About this 21 Day Fix Easy Meal Plan F:

Can I follow this plan if I am Gluten Free or have food allergies?

Yes, simply replace the waffle, cracker, or bread with the gluten free variety. You’re trying to stay around 120 calories for a yellow. Often gluten free items are higher in calories and carbohydrates so the serving size might go down.  

Can I follow this plan if I’m vegan or vegetarian?

While there is a specific Vegan food plan for the Fix I’ll be the first to say that I don’t love how dependent it is on processed foods. I’ve seen many vegans and vegetarians have success losing weight by swapping out the animal based products with plant based products and eating from the top of the food lists (where the more nutritious food is located).

Easy 21 Day Fix Easy Meal Plan F

Monday

Breakfast: Oatmeal with peanut butter, 2 eggs, sautéed spinach, frozen peaches, thawed (1 yellow container, 1 teaspoon, 1 red container,1 green container, 1 purple container).

Snack: Frozen blueberries, thawed, sliced cucumbers, cottage cheese (1 purple container, 1 green container, 1 red container)

Lunch: 6 slices deli ham, whole wheat bread, mayo, tomato slices, cucumber slices (1 red container, 1 yellow container, 2 teaspoons, 2 green containers).

Snack: 1 banana, peanut butter, Greek yogurt 8 whole wheat crackers, sugar snap peas (2 purple containers, 2 teaspoons, 1 red container, 1 yellow container, 1 green container).

Dinner: Chicken breast cooked in olive oil, brown rice, steamed broccoli, 10 olives (2 Red Containers, 2 teaspoons, 2 yellow containers, 2 green containers, 1 orange container).

Snack: 20 pistachios, 1 apple, peanut butter, sugar snap peas, 2 hard boiled eggs (1 blue container, 1 purple container, 1 teaspoon, 1 green container, 1 red container).

Tuesday

Breakfast: Whole wheat toast with butter, 2 eggs, sliced tomatoes, apple (1 yellow container, 2 teaspoons, 1 red container, 1 green container, 1 purple container).

Snack: Grapes, celery, Greek yogurt (1 purple container, 1 green container, 1 red container).

Lunch: Chicken breast cooked in coconut oil, sweet potato, sauteed spinach (1 red container, 1 teaspoon, 2 yellow containers, 1 green container).

Snack: Frozen blueberries, thawed, hummus, 2 hard boiled eggs, 10 baby carrots, celery (1 purple container, 1 blue container, 1 red container, 2 green containers).

Dinner: Ground turkey cooked in olive oil, whole wheat pasta, marinara, steamed green beans, 10 olives (2 red containers, 2 teaspoons, 2 yellow containers, 2 green containers, 1 orange container).

Snack: Cottage cheese, sliced cucumbers, banana with peanut butter (1 red container, 1 green container, 2 purple containers, 3 teaspoons).

Wednesday

Breakfast: Oatmeal with peanut butter, 2 eggs, sautéed spinach (1 yellow container, 2 teaspoons, 1 red container, 1 green container).

Snack: 1 banana, sliced cucumbers, sliced tomatoes, 6 slices deli ham (2 purple containers, 2 green containers, 1 red container).

Lunch: Chicken breast cooked in coconut oil, sweet potatoes, and 10 steamed Brussels sprouts (1 red container, 1 teaspoon, 2 yellow containers, 2 green containers).

Snack: Sliced cucumbers, grapes, 2 hard boiled eggs, 2 stick cheeses (1 green container, 1 purple container, 1 red container, 1 blue container).

Dinner: Ground beef cooked in olive oil, cauliflower rice, 4 corn tortillas, and 10 olives (2 red containers, 2 teaspoons, 1 green container, 2 yellow containers, 1 orange container).

Snack: Greek yogurt, 1 banana with peanut butter, 10 baby carrots (1 red container, 2 purple containers, 3 teaspoons, 1 green container).

Thursday

Breakfast: 2 whole wheat waffles with butter, 2 eggs, sliced tomatoes, frozen blueberries, thawed (2 yellow containers, 2 teaspoons, 1 red container, 1 green container, 1 purple container).

Snack: 1 banana, 10 baby carrots, 2 hard boiled eggs (2 purple containers, 1 green container, 1 red container).

Lunch: Salad vegetables of your choice, chicken breast cooked in olive oil, Fix approved salad dressing (3 green containers, 2 red containers, 1 teaspoon, 1 orange container).

Snack: Whole wheat toast topped with mashed avocado, sliced tomatoes, frozen peaches, thawed (1 yellow container, 1 blue container, 1 green container, 1 purple container).

Dinner: Steak, baked potato with butter, 10 Brussels sprouts (2 red containers, 2 yellow containers, 2 teaspoons, 2 green containers).

Snack: Greek yogurt, apple with peanut butter (1 red container, 1 purple container, 3 teaspoons).

Friday

Breakfast: Whole wheat toast with butter, 2 eggs, 10 steamed Brussels sprouts, grapes (1 yellow container, 2 teaspoons, 1 red container, 2 green containers, 1 purple container).

Snack: Cottage cheese, sugar snap peas, banana topped with peanut butter and coconut flakes (1 red container, 1 green container, 2 purple containers, 2 teaspoons, 1 orange container).

Lunch: 6 slices of deli ham, 8 whole wheat crackers, 10 baby carrots, slices cucumbers (1 red container, 1 yellow container, 2 green containers).

Snack: Cottage cheese, whole wheat toast with butter, apple, celery, hummus (1 red container, 1 yellow container, 2 teaspoons, 1 purple container, 1 green container).

Dinner: Ground beef, baked potato with butter, sautéed zucchini (2 red containers, 2 yellow containers, 2 teaspoons, 1 green container)

Snack: Greek yogurt, sliced tomatoes, frozen peaches, thawed (1 red container, 1 green container, 1 purple container).

Saturday

Breakfast: 2 whole grain waffles with peanut butter, 2 eggs, 10 steamed Brussels sprouts, banana (2 yellow containers, 2 teaspoons, 1 red container, 2 green containers, 2 purple containers).

Snack: Greek yogurt, blueberries, 10 baby carrots (1 red container, 1 purple container, 1 green container). Lunch: Salad vegetables of your choice, 6 slices deli meat, chopped, Fix approved dressing (3 green containers, 1 red containers, 1 orange container).

Snack: Grapes, 8 whole wheat crackers, 10 baby carrots, 2 stick cheeses, 2 hard boiled eggs (1 purple container, 1 yellow container, 1 green container, 1 blue container, 1 red container)

Dinner: Grilled chicken, baked potato with butter, green beans (2 red containers, 2 yellow containers, 3 teaspoons, 1 green container).

Snack: Cottage cheese, apple, peanut butter (1 red container, 1 purple container, 3 teaspoons).

Sunday

Breakfast: Oatmeal with peanut butter, 2 eggs, sautéed spinach, apple (1 yellow container, 2 teaspoons, 1 green container, 1 purple container).

Snack: Greek yogurt, 10 baby carrots, sliced cucumbers, peaches (1 red container, 2 green containers, 1 purple container).

Lunch: Whole wheat bread, 6 slices deli ham, mayo, sliced tomatoes, sliced cucumbers (1 yellow container, 1 red container, 2 teaspoons, 2 green containers).

Snack: 2 hard boiled eggs, 8 whole wheat crackers, celery, hummus, grapes (1 red container, 1 yellow container, 1 green container, 1 blue container, 1 purple container).

Dinner: Steak, baked potato with butter, 10 Brussels sprouts (1 red containers, 2 yellow containers, 2 teaspoons, 2 green containers).

Snack: Cottage cheese, banana, peanut butter, coconut flakes (1 red container, 2 purple containers, 2 teaspoons, 1 orange container).

Looking for more sample meal plans? You can find my free meal plans here and my paid meal plans (that include grocery lists) here. My paid easy meal plans are created to last you for your entire round–21 days.

New to the Fix?

If you’re new to the program or just need a refresher course check out these resources:

• What is the 21 Day Fix?
• 21 Day Fix Food List
• 21 Day Fix Recipes with container counts
• How to tell if something is 21 Day Fix approved.
• How to stop quitting the 21 Day Fix.