21-Day Fix Meal Plan: Exploring the Color-Coded Container System

In today’s world, figuring out the best way to nourish ourselves and maintain a healthy weight can feel like navigating a sea of information. There are so many different plans and strategies that it’s easy to feel overwhelmed. However, being well-informed about the various options is key to making decisions that truly work for you.

One program that has gained popularity is the 21-day fix meal plan, which combines exercise and nutrition to help you reach your wellness goals. If you’re interested in this program, it’s important to thoroughly understand how its eating plan works.

What Is the 21-Day Fix Meal Plan?

The 21-day fix meal plan is a portion control system that aims to simplify healthy eating and make it more accessible to everyone. Instead of having to count calories, weigh food, or keep an exhaustive record of every nutrient, the plan uses a visual and intuitive approach: color-coded containers.

Each color represents a specific food group, which allows you to easily identify which foods belong to each category and how to combine them to create balanced meals.

This system could make meal planning easier and can also help you develop a better understanding of appropriate portions and create healthier eating habits in the long term (1).

To familiarize you with this system, we’ll explain below what each color represents and what types of foods you should include in each container:

• Green (Vegetables): This container should be filled primarily with non-starchy vegetables, such as leafy greens, broccoli, cauliflower, kale, peppers, asparagus, and cucumbers.
• Purple (Fruits): Prioritize whole fruits, such as berries, apples, pears, and oranges. Fruits are a good source of fiber, vitamins, minerals, and antioxidants. It’s also advisable to decrease your consumption of fruit juices, as they are often high in sugar and low in fiber, and opt for whole fruits instead.
• Red (Proteins): Choose lean protein sources, such as skinless chicken, fish, tofu, legumes, and lean cuts of beef.
• Yellow (Carbohydrates): Opt for complex and fiber-rich carbohydrates, such as whole grains like brown rice, quinoa, oats, and whole-wheat products, in addition to starchy vegetables such as sweet potatoes.
• Blue (Healthy Fats): Include sources of healthy fats, such as avocado, nuts, seeds, and olive oil.
• Orange (Seeds and Dressings): Use this container for seeds such as chia, flax, or pumpkin, or for low-calorie homemade dressings.

How Do I Figure out My 21-Day Fix Meal Plan?

The 21-day fix meal plan is based on your estimated caloric needs, which makes it somewhat individualized to you. Calculating your plan allows you to estimate the appropriate amount of calories and macronutrients for your goals, whether it’s weight loss, maintenance, or muscle gain (although the latter is not the main focus).

To determine which eating plan is right for you, it’s necessary to estimate your caloric needs.

The 21-day fix creators use the following estimation method: (2)

• Step 1: Calculate Your Baseline Caloric Intake

This is the starting point. Multiply your current weight in pounds by 11.

• Step 2: Determine Your Daily Caloric Needs

Here, we adjust your baseline according to your activity level. Add 400 calories for daily activities and exercise if you’re following the 21-day fix plan. If you’re doing your own thing, feel free to adjust this based on your own estimations, or use an online calorie calculator. 

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• Step 3: Adjust for Your Goal

This step is essential and depends on your main goal.

If your goal is weight loss: Subtract 750 from your daily caloric needs. If this gives you too low a number, try subtracting 500 instead. 

If your goal is weight maintenance, stick with your number from step 2.

• Step 4: Find Your Eating Plan

Now that you have your caloric goal, you can find a 21-day fix or 21-day fix extreme eating guide online. Look for the calorie range that includes your caloric goal. This range will indicate which eating plan (A, B, C, D, E, or F) you should follow.

Considerations:

Minimum caloric intake: If your caloric goal (for weight loss) is less than 1,200 calories, adjust it to 1,200.

Listen to your body: These calculations are a guide. Pay attention to how you feel and adjust your intake if necessary.

Consult a professional: If you have questions or pre-existing medical conditions, consult your doctor or a registered dietitian.

Read more: 1,300-Calorie Diet Meal Plan: Eat These Foods to Lose Weight

What Are the Rules for the 21-Day Fix Meal Plan?

We could say that the 21-day fix meal plan is based on two fundamental pillars: portion control through color-coded containers and the conscious selection of healthy foods within each category.

Firstly, it’s essential to use the containers correctly, making sure to fill them with the foods that are allowed for each category: green for vegetables, purple for fruits, red for proteins, yellow for carbohydrates, blue for healthy fats, and orange for dressings and seeds. Furthermore, the foods should fit comfortably inside the container, without squeezing or overflowing.

Here lies one of the most important aspects of the 21-day fix meal plan: it’s not simply about filling the containers, but about filling them with nutritious options that truly benefit you. The key lies in choosing foods in their least processed forms in each category. By doing so, you could maximize your intake of nutrients, fiber, and other essential components for your health. Later in this article, we’ll give you examples of which foods to choose and which to avoid in each group.

In addition to nutrition, exercise plays a crucial role in the 21-day fix meal plan. In fact, the plan is designed to complement regular physical activity, which enhances the results. And of course, we can’t forget the importance of maintaining adequate hydration. Also, if you want to make hydration more attractive, you should consider adding natural flavors to your water. Some delicious options include mint, lemon, ginger, cucumber, or berries.

Finally, although it’s not considered a strict rule, planning your meals in advance could be of great help. By planning ahead, you’ll ensure you consume the right amount of each food group and avoid impulsive decisions that could sabotage your goals.

What Foods Should I Avoid on a 21-Day Fix Meal Plan?

The success of the 21-day fix meal plan is largely dependent on selecting foods with a high nutritional value, but that you also enjoy. It’s ideal to minimize your consumption of ultra-processed foods with a lot of added sugars, sodium, and unhealthy fats. 

Next, we’ll explore each food group, highlighting which options are best and which are best to avoid:

Green Container (Vegetables):

• Prioritize: Leafy greens (spinach, romaine lettuce, kale), broccoli, cauliflower, asparagus, peppers, cucumbers, zucchini, carrots, and more.
• Avoid or limit: Canned vegetables with high sodium content, fried or battered vegetables, and instant mashed potatoes.
• Example: Instead of filling your green container with canned peas (high in sodium and with a soft texture), choose steamed broccoli or grilled asparagus.

Purple Container (Fruits):

• Prioritize: Berries (strawberries, blueberries, raspberries), apples, pears, oranges, bananas, grapes. Whole fruits are rich in fiber, vitamins, and antioxidants.
• Avoid or limit: Fruit juices (high in sugar and low in fiber), canned fruits in syrup, and dried fruits with added sugar.
• Example: Instead of a glass of orange juice, choose a whole orange. You’ll get more fiber and less concentrated sugar.

Red Container (Proteins):

• Prioritize: Skinless chicken, lean ground turkey, white fish (cod, tilapia), salmon, tofu, tempeh, legumes (lentils, black beans), eggs.
• Avoid or limit: Processed meats (bacon, sausages), fatty cuts of meat, fried chicken, cold cuts.
• Example: Instead of a fast-food hamburger, choose grilled chicken breast with a salad.

Yellow Container (Carbohydrates):

• Prioritize: Brown rice, quinoa, oatmeal, sweet potatoes, yams, legumes (lentils, black beans), whole wheat bread. These carbohydrates are complex and rich in fiber.
• Avoid or limit: White bread, white rice, white pasta, sugary cereals, processed baked goods.
• Example: Instead of a plate of white pasta, choose quinoa with sautéed vegetables.

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Blue Container (Healthy Fats):

• Prioritize: Avocado, nuts (almonds, Brazil nuts, walnuts, pistachios), olive oil, olives, vegetable oils, fatty fish.
• Avoid or limit: butter, fatty meats, coconut and palm oil.
• Example: Instead of using butter (high in saturated fats) for cooking, use olive oil or canola oil.

Orange Container (Dressings/Seeds):

• Prioritize: Chia seeds, flax seeds, pumpkin seeds, homemade low-calorie dressings (balsamic vinaigrette, lemon dressing).
• Avoid or limit: Commercial dressings high in calories and fats, and processed sauces with high sodium and sugar content.
• Example: Instead of a creamy dressing bought in the store, prepare your own dressing with olive oil, balsamic vinegar, herbs, and spices.

In addition to the food groups that we measure with the containers, there are ‘free foods’ that you can consume in moderation without significantly affecting your progress. These include water, fresh and dried herbs, spices (except salt), vinegar, lemon, mustard (without added sugar), garlic, ginger, flavor extracts, pumpkin spice, nutmeg, and sugar-free tea and coffee.

How Much Weight Can You Lose in One Round of a 21-Day Fix?

The amount of weight you could lose on the 21-day fix meal plan depends on several factors. The program aims to create a calorie deficit, which is fundamental for weight loss, by combining exercise and a specific eating plan (3). As we’ve previously discussed, the program uses a method that considers your starting weight and energy needs to help you establish this deficit.

However, your individual metabolism and adherence to the program will influence your results. Your basal metabolic rate (BMR), the calories your body burns at rest, also plays a key role (4). Factors such as age, sex, weight, genetics, and muscle mass contribute to your BMR – higher muscle mass results in more calories burned, even when you’re at rest. Exercise also improves body composition by increasing muscle and reducing fat, potentially increasing your metabolism (5).

Your primary goal should be a sustainable, healthy lifestyle, with gradual weight loss. A reasonable and healthy target is often considered to be between 0.5 and 1 kilogram (1 to 2 pounds) per week (6). It’s important to note that this is an estimated range, and individual results may vary. Rather than focusing solely on the number on the scale, consider the additional benefits, such as improved body measurements, increased energy levels, and enhanced strength and endurance.

The 21-day fix meal plan could be a starting point if the approach appeals to you. However, it’s essential to adapt the program to your specific needs and carefully observe how your body responds. Making appropriate adjustments to your diet (ideally with guidance from a qualified professional) and exercise routine as necessary could help you achieve sustainable and lasting weight loss.

Read more: Eat Real Food Today: Simple Hacks To Eat Whole Foods

How Many Rounds of 21-Day Fix Should I Do?

The number of rounds of the 21-day fix meal plan you should do is a personal decision that is dependent on several factors. There’s no one-size-fits-all answer, as each body is different and responds differently.

The most important thing is to pay attention to how you feel during and after each round. The first round of a 21-day fix will give you a good idea of how your body responds to the program. Do you have more energy? Are you seeing results that motivate you? Do you feel good about the diet and exercises? If the answer is yes and you feel healthy, you can consider doing another round. If you feel exhausted or frustrated or if the diet seems too restrictive, this is a sign that you need to adjust the plan or take a break.

Remember that a registered dietitian can help you evaluate your individual needs and adapt the program to suit your goals. They can monitor your progress, adjust your diet and exercise plan, and ensure that you’re losing weight safely and healthily.

Remember that the 21-day fix meal plan is a tool to help you reach your weight loss goals and is not a magic solution. It’s important to combine the program with a healthy lifestyle that includes a balanced diet, regular exercise, and adequate rest. Always prioritize your health and well-being, and remember that the ultimate goal is to adopt a healthy and sustainable lifestyle.

Why Am I Not Losing Weight on a 21-Day Fix?

There could be many factors influencing your weight loss, as previously mentioned. Weight loss isn’t always linear and depends on many things. Here are some potential reasons why you may not be losing weight with a 21-day fix meal plan:

• You may not be in a calorie deficit. This could be the most common reason. Although the program helps you estimate your calorie needs, it’s not always accurate and it’s possible you’re not consuming fewer calories than you burn. It’s important to seek professional help to more accurately estimate your basal metabolic rate and total energy expenditure.
• You may be overestimating your calorie expenditure. Calorie burn calculations during exercise are just estimates. You may be burning fewer calories than you think, particularly if you’re not doing the exercises correctly or pushing yourself hard enough. It’s important in this case to seek professional help to more accurately estimate your energy expenditure.
• Your metabolism may have adapted. After a while, your body could adapt to the diet and exercise, which may slow down your metabolism.
• You may be gaining muscle. Exercise can help you gain muscle, which weighs more than fat. If you’re gaining muscle, you may not see a big change on the scale, but you’ll notice changes in your body and how your clothes fit.
• You may be stressed. Chronic stress could raise cortisol levels, a hormone that can promote fat storage (7).
• You may not be sleeping enough. Lack of sleep could affect your hunger and satiety hormones, which could lead to overeating (8).
• You may not be consistent. Consistency is key to weight loss. If you’re not following the program consistently, you may not see results.
• Individual health factors: It’s important to remember that various health factors could influence weight loss. Therefore, periodic medical check-ups are recommended to ensure everything is in order and so you receive appropriate guidance that’s tailored to your individual needs.

Frequently Asked Questions

• How many eggs is a serving on the 21-day fix?

A serving of eggs is generally considered to be 2 large eggs. Eggs are an excellent source of protein and can be a nutritious option for breakfast or as part of other meals.

• How do you count peanut butter on the 21-day fix?

Peanut butter is counted as a serving of fat in the 21-day fix. A typical serving is 1 to 2 tablespoons. You can enjoy it on toast, in smoothies, or as part of a healthy snack.

• Can you eat pasta on the 21-day fix?

Yes, you can, but it’s essential to measure it and opt for whole-grain or legume-based pastas, as they are more nutritious and have a higher fiber content. When incorporating pasta into your meals, make sure to balance it with vegetables and proteins to maintain a balanced diet.

• Can you have coffee on the 21-day fix?

Yes, you can. However, it’s advisable to limit the use of sugar and cream to stay within the program’s guidelines. If you prefer, you can opt for zero-calorie sweeteners.

The Bottom Line

The 21-day fix is a program that is designed to improve health and facilitate weight loss through a portion control system. To maximize its effectiveness, it’s essential to adapt it to your individual needs. Consulting a registered dietitian can provide you with guidance on how to properly implement the program’s guidelines.

Weight loss can vary based on factors such as metabolism and activity level. It’s essential to select foods with high nutritional value and avoid or limit those with saturated fats, added sugars, and excessive sodium. In addition, regular exercise and proper hydration are key components of the program. Prioritizing these aspects will help you effectively achieve your health goals.