One of the great features of the 21 Day Fix is that it is ever evolving. Also, one of the most confusing parts of the Fix is that it’s ever evolving! Autumn is always making videos on her YouTube Channel and Facebook page, and there was just a large update called Ultimate Portion Fix (UPF) recently. With so many resources, I needed a way to keep it all straight. So, I collected all of the sources and combined into a single resource and am sharing it with you.
This is the newest list of updates that came out before the UPF. I can’t share the Ultimate Portion Fix food list here because it’s copyrighted and newly released.
I’ve created a few downloads for your phone about all of the unpublished changes, and work hard to keep them updated for you so that there is ONE place for you to find all of the most current information about the 21 Day Fix guidelines.
This 21 Day Fix food list has been updated last in July 2019.
What has been updated with the Ultimate Portion Fix?
There are a few updates with the Ultimate Portion Fix–but nothing huge. Here are some of the highlights:
- Pickles have been added as a green container
- Coldcuts are now required to be nitrate free but not low sodium (maybe because low sodium is so difficult to find for some people?)
- Plan A gets an extra green container as well as an extra teaspoon
With regard to the eating plans themselves, there have been two additional plans added–E and F. You can read all about them and find examples meal plans here.
Is this an official Beachbody Food List?
There is nothing official about this list, but I do give you links to the official resources that I used to create it. This 2019 21 Day Food List is my frequently updated list of unpublished updates to the Fix.
Unpublished means that Beachbody hasn’t printed these updates anywhere yet–I update it when Autumn gives a container count for something not on the official list, or when there is an update from Beachbody that hasn’t made it to print yet.
Why should I consider following this food list? It’s not written by Beachbody.
Again, this is not an official Beachbody food list. This is what I have compiled from several sources on the web.
The items that I have added (from sources referenced in this post) are in gray, so you can see clearly what has been added. Anything black was in the original food list from Beachbody–the one that came in the 21 Day Fix package.
You absolutely don’t have to follow this list, it’s just one that I put together that was helpful to me.
Is there an order to the 21 Day Fix Food List?
Yes!! I know a lot of people are frustrated that the list isn’t in alphabetical order, but the items are listed in order from most healthy to least healthy. You should know that all of the items are healthy–whole foods, nutritious foods, and the best foods you can choose.
The way the list is organized is so you can quickly reference the best choices available in order to lose weight.
As someone who uses the 21 Day Fix as a guide to eating–I’m always looking for ways to keep an updated food list handy! You can print them for your fridge, purse, or even your desk at work. It’s always helpful to have a reference copy nearby.
How do I make this a Reusable 21 Day Fix Food List?
I don’t love scribbling all over my food list when changes pop up (like when almond milk went from a yellow treat swap to a tsp!) so I decided to create an all-encompassing updated food list for the 21 Day Fix for 2019.
I laminate mine and cross off foods I don’t care for, circle foods I love, or even circle foods that I have a personal goal of trying to eat more of. Another option is to check back here frequently, and I’ll have the latest ready for you!
How do I begin the 21 Day Fix?
If you’re just starting the 21 Day Fix, know that this is an excellent holistic program centered on building a better you. You will learn about portion control, gain a better understanding of how to read nutrition labels and ingredient lists, and what your body needs as fuel.
Getting started on the 21 Day Fix isn’t hard. Click the link to ready my overview of the program to help get you started. Basically, calculate your bracket, read the food list, and off you go!
The 21 Day Fix has an exercise program as well. Many people have lost weight just by following the nutrition program, but I recommend incorporating an exercise program as part of a well-balanced plan. Even if you don’t follow the fix exercise program, you can always incorporate other programs such as Crossfit, yoga, and even walking. Do what you can, but don’t overwhelm yourself to keep it sustainable.
One of the biggest concerns that I often hear with the frequent updates is the wasting of previously approved foods that are already in your house. Don’t worry about that–finish them first and replenish with approved foods next shopping trip. As you adapt to the changes, slowly start eating according to your updated eating plan and color-coded containers.
Another challenge is how to incorporate the food list into meals that are fix approved, delicious, and don’t require you to eat the same thing day in and day out. I’ve got you covered on that too! Here is a huge list of 21 Day Fix recipes for you–all separated into categories for easy selection.
If you’re new to the 21 Day Fix, or starting soon, here’s a list of essentials to get off on the right foot:
- 21 Day Fix Program
- Extra Containers
- Fruit and Vegetable Storage Containers
- Visit my Amazon Shop for more of my favorite products!
I can’t finish a round of the 21 Day Fix–what do I do?
If you’re having a difficult time sticking to the plan, my first tip is to meal plan. Planning your meals and snacks can be a HUGE help on this journey! Know that sitting down and writing down your food plan for the day or week will help you be more successful on the Fix. I have an article with a ton of 21 Day Fix meal plan ideas, and I’ve even included a sample meal plan full of simple foods.
Another approach is to try a three days on and one day off approach. It can help you be successful without the commitment of 21 days right in the beginning. The 21 Day Fix is something that you CAN do, but you might need to modify a little at first.
Also know that there are a lot of people who (after the first round) decide that they can’t give up a certain product or two. That’s ok, make the lifestyle work for you. Once you have the foundation, you can adjust to what suits your lifestyle best.
Completing the program will also give you a huge mental confidence boost. Even you don’t stick to the program word for word, the sense of accomplishment for completing it will give you the strength to continue and gives you a baseline to compare your next round to. Trying to be better than you were last round is a huge motivator and is a way to remind yourself how far you’ve come.
You can do this!
Do I have to meal prep on the 21 Day Fix?
No, but it does make the process less overwhelming and you more likely to succeed in the long run. I highly recommend starting simple with basic foods: brown rice, grilled chicken breast and veggies are your friend. As you begin to get a better understanding of the container system and overall program, gradually increase your preparation to include more meals and snacks.
The key is don’t stress and think that you have to meal prep everything to be successful–you don’t. Use my free printables (including tally sheets, measurement charts, and more) to stay on track and if you’re looking for an easy way to begin meal prepping, head over to my post about getting started with meal planning and prepping–it’s got a few free printables and is so helpful!
How do I know if something is 21 Day Fix approved?
When you’re in need of something from the grocery store and are comparing options, a good general rule is to select the one with the least amount of ingredients that are minimally processed. The ingredients in the food that you’re eating is more important than the nutritional information (calories, fat grams, etc).
The focus isn’t on fat/calories–it’s on the quality of the food that you’re eating. For more details, check out this article on how to tell if something is 21 Day Fix approved–it’s super helpful when you’re starting out!
If you can stick to the 21 Day Fix 99% of the time but just can’t give up your coffee creamer without turning into a mad woman, keep your coffee creamer! You’ve overhauled the rest of your diet and the indulgence might be worth it for you. BUT if you can give up that coffee creamer or switch to one that has no artificial sweeteners or extra oils, do it–your results will be better and you’ll feel better committing 100%!
What other Beachbody programs are out there?
In addition to the 21 Day Fix, you might love 21 Day Fix Extreme–it’s a more…hard core version of the Fix. You’re allowed less carbs, no treat swaps, and the workout program is a bit more targeted.
LIIFT4 is another great program from Beachbody that you might love!
In addition to exercise programs, Autumn Calabrese has a cooking show and the Fixate cookbook. To be honest, I’m not huge fan of either the cookbook or show because there are inconsistencies with the tenets of the program. I’ll give you a few examples.
While Fixate has a lot of recipes, many of them require a ton of ingredients that are either expensive and seldomly used, or both. They also include foods that are not Fix approved, and many have incorrect container counts.
While I truly love the Fix program, it’s not completely perfect in these regards.
Just a reminder…
All of this information provided here is backed by Beachbody. For the list of links to each update and comments by Beachbody and Autumn–click here.
A quick note about “I can’t:”
One phrase that strikes a special chord with me is, “I can’t.” Such as: I can’t drink plain water, I can’t eat veggies, I can’t give up my coffee creamer.
That phrase alone holds more people back from reaching their goals. While the idea is to create a sustainable program by tailoring to your needs and goals to be successful, you have to make the right changes.
Your body needs water and vegetables. You don’t need coffee creamer. Instead of writing the program off, make adjustments so you get nutritional value of those needed foods. A simple switch to cooking with a little seasoning, or in an air fryer can have a drastic impact on taste. The trick is to find a way to change “I can’t” to “I did.”
As for coffee creamer, the bottom line is that it’s not healthy. However, if you have to have it to get you going in the morning, try almond milk, coconut cream, or maybe a drop or two of stevia. If you’re reducing the foods like coffee creamer and soda in a stair step fashion to slowly remove them from your diet, that’s perfect. If you’re saying that you can’t live without them and aren’t going to attempt to, I’m just asking you to rethink that mentality.
Another healthy alternative is to switch your creamer for coconut oil. Here’s a fun article on why you should try coconut oil in your coffee. Remember though, that coconut oil counts as a teaspoon on the 21 Day Fix.
Sometimes, YOU are the only thing standing in the way of your success. You can do this!
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