21-Day Fix Recipes: Ideas To Boost Your Health

Following the 21-Day Fix meal plan has become a popular and practical way to start your health journey, moving towards healthier eating habits. This meal plan claims to help simplify portion control and promote balanced nutrition by focusing on wholesome foods.

This article will provide all the information you need to create easy 21-Day Fix recipes. 

We will also cover meal plan basics and meal options to include, as well as tips for:

• Meal prepping
• Creating balanced meals
• Modifying your favorite dishes.

What Is The 21-Day Fix Meal Plan?

The 21-Day Fix Meal Plan is a simple meal plan guide that claims to help establish healthy eating patterns using a color-coded container system. The containers remove most of the complexities of calorie counting and nutrient tracking (1).

This visual approach gives each color to a specific food group, providing an intuitive way to build balanced meals and understand appropriate portion sizes. 

By promoting a clear understanding of food groups and their combinations, this method aims to foster long-term healthy eating habits.

A 21-Day Fix Workout Schedule promotes adding at least 30 minutes of exercise a day, especially cardio workouts. The workout schedule can be a helpful component for weight loss and heart health (2).

Let’s check a simple summary of the color-coded containers you should aim for. 

It’s worth noting that each container is a different size for a specific food group:

• Green (Once cup): This cup is for vegetables.

Focus on non-starchy vegetables like leafy greens, broccoli, cauliflower, peppers, and cucumbers.

• Purple (One cup): This is for fruits. Make sure to prioritize whole fruits such as berries, apples, and oranges for fiber, vitamins, and antioxidants.

Limit fruit juices due to their high sugar and low fiber content.

• Red (¾ cup): This is for protein-rich foods, such as lean cuts of red meat, chicken or turkey breast, fish, tofu, beans, and lentils.
• Yellow (½ cup): This is for your starchy foods, including fiber-rich complex carbohydrates like brown rice, quinoa, and sweet potatoes.
• Blue (⅓ cup): This is for your healthy fats, a vital component for a balanced diet. Make sure to include healthy sources like avocados, nuts, seeds, and olive oil.
• Orange (2 tablespoons): This is for seeds and dressings. Focusing on seeds like chia, sesame, sunflower, flax, or low-calorie homemade dressings is best.

How Do I Create Balanced Meals For The 21-Day Fix?

Creating balanced meals on the 21-Day Fix is pretty straightforward. 

The key is aiming for a good combination of lean protein, complex carbohydrates, and healthy fats in each meal.

Depending on your calorie intake goal, you’re allowed a certain number of daily containers for the different color-coded categories. 

The first step would be to determine your calorie intake needs, which will depend on your sex, height, current body weight, and physical activity level, among other factors.

You can check out the article linked here explaining calorie deficits to learn more about this.

BetterMe: Health Coaching app helps you achieve your body goals with ease and efficiency by helping to choose proper meal plans and effective workouts. Start using our app and you will see good results in a short time.

Another approach is to use online calculators (3).

Once you have established your caloric needs and know your container allotment, follow these tips for best results (4):

• Prioritize Whole Foods: By focusing on minimally processed foods like fruits, vegetables, lean proteins, and whole grains, you can ensure healthy eating.
• Combine Containers: Use the container system to ensure you’re getting a variety of food groups.
• Vary Your Choices: Don’t be afraid to experiment with different foods within each container category.
• Include Healthy Fats: Don’t neglect healthy fats; they’re essential for satiety and overall health.
• Season Wisely: Use herbs, spices, and lemon juice to add flavor without adding extra calories.

Read more: 7 Benefits of Not Snacking and What Happens to Your Body When You Quit

Can I Meal Prep For The 21-Day Fix?

You can! Meal prepping is an excellent way to stay on track with healthier eating habits.

Here are some simple meal prep tips to keep in mind:

• Plan: Write down what meals you’re planning for the week. This planning process will help you have a game plan to follow.
• Shop: Make a list and do some grocery shopping based on your chosen meals. This list will help you get all the necessary ingredients and avoid impulsive purchases.
• Cook: Cooking in batches, things like grilled chicken, cooked grains, roasted veggies, and even washed leafy greens will help you save a lot of time when making your meals.
• Portion: Use your 21-day fix containers to portion your meals and snacks.

What Are Some Easy 21-Day Fix Recipes For Beginners?

The 21-Day Fix emphasizes whole, minimally processed foods, helping make easy, nutritious, and satisfying meals. 

Here are a few beginner-friendly options listing breakfast, 21 day fix lunch ideas, and 21 day fix recipes dinner-wise:

Breakfast

Hearty Eggless Whole Grain Pancakes (5)

Ingredients (for 6 servings):

• 1 cup of milk (plant-based or dairy milk)
• 2 tbsp of maple syrup or honey
• 1 cup of whole wheat flour
• 1 tbsp of apple cider vinegar
• 1 ½ tsp of baking powder
• ¼ tsp of ground cinnamon
• 2 tbsp of melted butter
• ½ tsp of baking soda
• ⅓ cup of chia seeds
• 1 cup of water
• ¼ tsp of salt
• 1 tsp of vanilla

Instructions:

1. Combine chia seeds with water and set aside to gel. Mix milk with vinegar and set aside to curdle.
2. Whisk flour, baking powder, baking soda, salt, and cinnamon in a medium-sized bowl. Stir chia gel. These are the dry ingredients.
3. Whisk melted butter, maple syrup, vanilla, and milk mixture in a separate bowl. These are the wet ingredients.
4. Gently add wet ingredients to dry ingredients, and let it rest.
5. Heat the griddle to medium-high and spray with oil.
6. Pour batter onto the hot griddle, leaving enough space so it won’t stick together. (Because the mix lacks eggs, it will spread more, and the pancakes will take longer to cook than standard egg batters.)
7. Cook the pancakes for 8-9 minutes, until edges brown and bottom firm.
8. Flip pancakes; cook 3-4 minutes, until cooked through. Remove and plate them.
9. Repeat with the remaining batter.

21-day fix container equivalent per one serving: 

• ¾ yellow container
• ½ orange container

Lunch

Simple Chicken Tacos (Slow Cooker) (6)

Ingredients (8 tacos, 4 servings):

• ½ tsp of salt
• 2 bay leaves
• 4 cloves garlic
• 2 tbsp of chili powder
• 1 cup of pico de gallo
• 2 tsp of ground cumin
• 2 tsp of smoked paprika
• 8 6-inch corn tortillas, warm
• 1 medium ripe avocado, sliced
• 1 medium lime, cut into 4 wedges
• 1 cup of low-sodium chicken broth
• ¼ cup of finely chopped fresh cilantro
• 1 lb of raw chicken breast, boneless, skinless
• Jalapeño peppers, seeded and deveined, chopped (optional, to taste)

Instructions:

1. In a 3-quart slow cooker, combine chicken broth, garlic, jalapeños (if using), chili powder, cumin, paprika, salt, bay leaves, and chicken.
2. Mix the ingredients thoroughly. Cover the slow cooker.
3. Cook on high heat for 2½-3 hours or on low heat for 4-5 hours, ensuring the chicken becomes tender.
4. Transfer the cooked chicken to a cutting board. Use two forks to shred the chicken into smaller pieces.
5. Divide the shredded chicken evenly among 8 warm tortillas. Top each tortilla evenly with pico de gallo, avocado slices, lime juice, and cilantro.
6. Serve and enjoy!

21-day fix container equivalent per one serving (2 tacos): 

• ½ green container
• 1 red container
• 1 yellow container
• 1 blue container

Dinner

Mediterranean-Style Veggie Paella (7)

Ingredients (3 servings):

• ¼ tsp of salt
• 1 pinch of saffron
• 1 Tbsp of olive oil
• ½ tsp of ground cumin
• ½ cup of cubed eggplant
• 10 medium black olives
• 10 medium green olives
• ½ cup of frozen green peas
• 4 medium shallots, chopped
• 2 cloves garlic, finely chopped
• 1 cup of brown rice, uncooked
• 1 lb of medium tomatoes, chopped
• 2 cups of low-sodium vegetable broth
• 1 medium red bell pepper. chopped
• 1 medium green bell pepper, chopped
• 1 cup of small whole mushrooms

Instructions

1. In a medium saucepan over medium-high heat, combine rice, broth, and saffron. Bring the mixture to a boil.
2. Reduce the heat to maintain a gentle boil, cover the saucepan, and cook for 45-50 minutes. Keeping the saucepan covered throughout the cooking process is crucial to ensure the rice cooks evenly.
3. While the rice cooks, heat oil in a large ovenproof saucepan over medium-high heat.
4. Add shallots, garlic, bell peppers, mushrooms, and eggplant.
5. Cook, stirring frequently, for 5-6 minutes or until the bell peppers have softened.
6. Add olives, salt, and cumin to the veggie mix. Cook for an additional minute, stirring to combine.
7. Preheat oven to 400°F (200°C).
8. Once the rice is ready, add it to the large ovenproof saucepan containing the veggie mix, and add the tomatoes and peas. Mix all ingredients thoroughly.
9. Place the saucepan in the oven and bake for 10 minutes or until the entire dish is heated.
10. Remove from oven and serve immediately!

21-day fix container equivalent per one serving:

• 1 green container
• 3 yellow containers
• ½ orange container

Read more: Healthy Fitness Meals to Fuel Your Workout Every Day

How Do I Modify My Favorite Meals To Fit The 21-Day Fix?

While it may take some practice or imagination, we can surely adapt our favorite meals to the 21-day fix meal plan, making them healthier and satisfying without compromising taste.

Here are some key aspects to help modify them:

• Manage serving sizes: Use your 21-day fix containers to portion your ingredients.
• Swap ingredients: Replace ingredients with higher fiber or lower fat content for their counterparts to help you stay on track—low-fat milk instead of whole milk or ground beef with ground turkey.
• Choose healthier cooking methods: Prefer cooking methods that need little to no added oils, such as baking, grilling, or steaming instead of frying.
• Keep an eye on sauces and dressings: Store-bought or even homemade sauces and dressings can be rich in calories but little nutrients. Try to stick to light versions and reduce servings, or make your own with healthy ingredients.
• Bulk up with fruits and veggies: These are our best allies for healthy eating and weight management, as they’re rich in fiber and low in calories.

If you wish to free yourself from all the extra pounds that have been weighing you down for way too long, start using the BetterMe: Health Coaching app and overhaul your entire life!

Some simple tweaks to common meals: 

1. Lasagna: Go for whole-wheat lasagna noodles instead of the regular refined ones, use lean ground turkey instead of ground beef, and bulk up the filling with tons of veggies.
2. Pizza: Choose a whole-wheat or even cauliflower crust, go for low-fat mozzarella and add some veggies as toppings, and complement with a side salad.
3. Burgers: Stick to lean ground turkey or chicken, whole-wheat buns, and add plenty of lettuce, tomato, and onion.

Frequently Asked Questions

• Can I eat out while following the 21-Day Fix?

Of course, we can eat out when following the 21-day fix meal plan. Choose menu items that include lean proteins, vegetables, and whole grains. It is best to ask for sauces on the side and avoid fried foods. You can use your at-home container knowledge to estimate portions when eating out.

• How do I track portions correctly in the 21-Day Fix?

Using color-coded containers, you can easily track your portions depending on your overall caloric needs. It’s always good to fill each container with the corresponding food group and refer to the program guide for your daily allowance.

• Are there vegetarian or vegan 21-Day Fix recipes?

Plenty of vegetarian or vegan recipes will fit your 21-day meal plan! 

Focusing on plant-based protein sources such as tofu, tempeh, lentils, and beans is crucial. Combine them with vegetables, fruits, and whole grains within your container guidelines.

• What are some budget-friendly 21-Day Fix meal ideas?

To make wholesome 21-day fix recipes, add inexpensive proteins like beans, lentils, and canned tuna. Buying frozen vegetables and fruits and cooking grains in bulk are also great strategies for healthy eating on a budget.

The Bottom Line

The 21-Day Fix aims to help you simplify healthy eating through portion control and balanced meals. The color-coded container systems can help you stay on track while allowing flexibility when dining out or meal prepping.

At its core, this plan prioritizes whole foods, utilizing budget-friendly ingredients, and adapting favorite recipes. This plan can help people successfully integrate healthier eating habits into their lifestyles.

By promoting a healthy and sustainable approach, regardless of dietary preferences or financial conditions, anyone can successfully navigate the 21-Day Fix and achieve their health goals. If you have any medical conditions, it’s still a good idea to talk to your healthcare provider before trying any new diet.

Remember to be patient, consistent, and kind to yourself throughout your journey. Enjoy discovering new flavors and creating healthy habits that will last a lifetime.