If you’re just starting the 21 Day Fix, you might find it a little intimidating. To make your first week a little easier I have created this easy 21 Day Fix meal plan for bracket D.
The Ultimate Portion Fix is a great eating plan for weight loss, or an every day lifestyle. It consists of 6 calorie brackets that have a certain amount of containers. You find tour calorie level and you eat the allotted containers.
What can I eat in Bracket D?
Bracket D consists of the following containers every day. If you don’t know what foods are allowed for each container you can get the food list here.
- 6 Red Containers (Proteins)
- 6 Green Containers (Vegetables)
- 4 Purple Containers (Fruits)
- 4 Yellow Container (Carbohydrates)
- 1 Blue Container (Healthy Fats)
- 1 Orange Container (Seeds & Dressings)
- 6 Teaspoons (Oils, and Nut Butters)
How to use this meal plan:
To use this meal plan, you’ll need an updated food list. If you see a food in the plan below that you don’t care for or don’t have on hand, go ahead and choose another food from the same color on your food list–it’s as simple as that.
If no amount is given for a food item, please refer to the Food List to see how much goes into a container.
To gain access to the food list, add your email address here and the link and password will be sent to you immediately.
Looking for an easy meal plan and grocery list for all 21 days? You can purchase one right here in my store!
7 Day Meal Plan with No Recipes–Just Easy Foods!
Monday
Breakfast: Oatmeal (1 yellow container) with peanut butter (1 teaspoon), 2 eggs (1 red container), sauteed bell peppers (1 green container).
Snack: Blueberries (1 purple container), sliced cucumbers (1 green container).
Lunch: 6 slices deli meat (1 red container), whole wheat bread (1 yellow container), mayo (2 teaspoons), sliced tomatoes, 10 baby carrots (2 green containers).
Snack: Plain Greek yogurt (1 red container), 8 whole wheat crackers(1 yellow container), 1 banana (2 purple containers), peanut butter (1 teaspoon).
Dinner: Chicken breast (2 red containers) cooked in olive oil (1 teaspoon), brown rice (1 yellow container), steamed broccoli (1 green container), 10 olives (1 orange container).
Snack: 20 pistachios (1 blue container), apple (1 purple container), peanut butter (1 teaspoon), sugar snap peas (1 green container).
Tuesday
Breakfast: Whole wheat toast (1 yellow container) with butter (2 teaspoons), 2 eggs (1 red container), sliced tomatoes (1 green container).
Snack: Grapes (1 purple container), celery (1 green container).
Lunch: Chicken breast (2 red containers) cooked in coconut oil (1 teaspoon), sweet potatoes (1 yellow container), sauteed spinach (1 green container).
Snack: 2 hard boiled eggs (1 red container), blueberries (1 purple container), celery, 10 baby carrots (2 green containers), hummus ( 1 blue container).
Dinner: Ground turkey (1 red container) cooked in olive oil (1 teaspoon), whole wheat pasta (2 yellow containers), no sugar added marinara (1 green container), 10 olives (1 orange container).
Snack: Cottage cheese (1 red container), banana (2 purple containers), peanut butter (2 teaspoons).
Wednesday
Breakfast: Oatmeal (1 yellow container) with peanut butter (2 teaspoons), 2 eggs (1 red container), sauteed spinach (1 green container).
Snack: Sliced cucumbers (1 green container) 1 banana (2 purple containers).
Lunch: Chicken breast (2 red containers) cooked in olive oil (1 teaspoon), sweet potatoes (1 yellow container), 10 Brussels sprouts (2 green containers).
Snack: Celery (1 green container), grapes (1 purple container), 2 stick cheeses (1 blue container), 2 hard boiled eggs (1 red container).
Dinner: Ground beef (1 red container) cooked in olive oil (1 teaspoon), riced cauliflower (1 green container), 4 corn tortillas (2 yellow containers), 10 olives (1 orange container).
Snack: Greek yogurt (1 red container), 1/2 banana (1 purple container) peanut butter (2 teaspoons).
Thursday
Breakfast: 2 whole wheat waffles (2 yellow containers) with butter (2 teaspoons), Greek yogurt (1 red container), sliced tomatoes (1 green container).
Snack: 2 hard boiled eggs (1 red container), 10 baby carrots (1 green container), 1 banana (2 purple containers).
Lunch: Salad vegetables of your choice (2 green containers), chicken breast (1 red container) cooked in olive oil (1 teaspoons), Fix approved dressing (1 orange container).
Snack: Whole wheat toast (1 yellow container) topped with mashed avocado (1 blue container), sliced tomatoes (1 green container), blueberries (1 purple container).
Dinner: Steak (2 red containers), baked potato (1 yellow container) with butter (1 teaspoon), 5 Brussels sprouts (1 green container).
Snack: Cottage cheese (1 red container), apple (1 purple container) with peanut butter (2 teaspoons).
Friday
Breakfast: Whole wheat toast (1 yellow container) with butter (2 teaspoons), 2 eggs (1 red container), sauteed spinach (1 green container).
Snack: Banana (2 purple containers) topped with nut butter (2 teaspoons) and coconut flakes (1 orange container).
Lunch: 6 slices deli meat (1 red container), 8 whole wheat crackers (1 yellow container), 10 baby carrots and sliced cucumbers (2 green containers).
Snack: Celery (1 green container), hummus (1 blue container), apple (1 purple container), peanut butter (1 teaspoon).
Dinner: Baked potato (2 yellow containers) topped with butter (1 teaspoon) and ground beef (2 red containers), sauteed spinach (1 green container).
Snack: Greek yogurt (1 red container), peaches (1 purple container).
Saturday
Breakfast: 2 whole grain waffles (2 yellow containers) with butter(1 teaspoon), 2 eggs (1 red container), sliced tomatoes (1 green container).
Snack: Blueberries (1 purple container), 10 baby carrots (1 green container).
Lunch: Salad vegetables of your choice (2 green containers), 6 slices deli meat, chopped (1 red container), Fix approved dressing (1 orange container).
Snack: Grapes (1 purple container), 8 whole wheat crackers (1 yellow container), 2 hard boiled eggs (1 red container), 2 stick cheeses (1 blue container).
Dinner: Grilled chicken (2 red containers), baked potatoes (1 yellow container) with butter (1 teaspoon), steamed green beans (1 green container).
Snack: Cottage cheese (1 red container), banana (2 purple containers), peanut butter (3 teaspoons).
Sunday
Breakfast: Oatmeal (1 yellow container) with peanut butter (2 teaspoons), 2 eggs (1 red container), sauteed spinach (1 green container).
Snack: Peaches (1 purple container), 10 baby carrots (1 green container)
Lunch: Whole wheat bread (1 yellow container), 6 slices deli meat (1 red container), mayo (1 teaspoon), sliced tomatoes (1 green container).
Snack: 8 whole wheat crackers (1 yellow container), 2 hard boiled eggs (1 red container), sliced cucumbers (1 green container), hummus (1 blue container), blueberries (purple container).
Dinner: Steak (2 red containers), sweet potatoes (1 yellow container) with butter (1 teaspoon), 10 Brussels sprouts (2 green containers).
Snack: 1 banana (2 purple containers), peanut butter (2 teaspoons), shredded coconut (1 orange).
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