Sample Meal Plan & Grocery Shopping List for the 21 Day Fix Program

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Are there portions for these things as well? So if it says, 3 green containers for example that means you get to fill the green container upto three times throughout the day. Regardless, a few people have also commented that they gained weight immediately after withdrawal from the program. I have been seeing someone who has been helping me with my health. Stevia is a low-calorie sweetener and a popular ingredient in products like this.

What Goes in the 21 Day Fix Containers

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I want to try the 21 day fix, however I would complete my workout first thing in the am, so should I have a protein right after? Hi Michelle, if you search Shakeology on my sidebar, you will get a few blog posts all about it. But, yes it contains protein. I use it as a meal replacement for breakfast during the week. And, I do think everyone should get in some protein post workout, especially after workouts that are strength based.

I have type 1 diabetes and this is the only balanced program out there that helps me to be very aware of the portions as I try to lose weight. I gained a lot of weight after major surgeries on my feet and because I couldnt move, I gained. I use an insulin pump and this program is very carb couner friendly because of the portion sizes you can easily figure out the carbs to take a dose of insulin.

I did a lot of research on this diet before I purchased it— definitely a great diet for people with BOTh types of diabetes. Do you know how greek yogurt with fruit counts? Hi Amy, Greek yogurt with added fruit is not allowed.

I just wanted to say Thank You for all the good info on the 21 Day Fix. I am awaiting shipment of my 21 day fix. Hello, A friend and I are going to start the 21 day fix and could not be more excited. However neither of us can afford to order the shakeology. I looked into alternatives and one of them was Garden of Life Raw organic protein. Will this have the same affect of shakeology? Hi Ashley, the ingredients are not the same. Also, nutritionally Shakeology looks to be way ahead of the Garden of Life, probably why you see the differance in price.

This seems to be more of a protein shake then a total meal replacement. Whole foods are always going to be best. I like to describe Shakeology as the missing link that fills in nutrtional gaps, but it is never going to make up for a poor diet. In the end, Shakeology like the Garden of Life are supplements to your diet, not necessities. Hi Bethany — is it ok to move down a calorie level while on the plan?

Hi Beverly, no absolutely do not move down levels. If you drop calories to low your body may go into starvation mode and instead of dropping weight your body will actually store body fat as a survival mechanism. Plus, in the long term the best way to lose and keep weight off is slow and steady. I just started the day fix and I really like it so far. I ordered the chocolate Shakeology but it seems to be really not agreeing with my stomach.

Can I exchange it for the vegan? HI Patricia, the return policy is days. All information is on the receopt that canme with your order. My caloric intake is off the chart so I round down to Along with portions, my real problem is what and when I eat. What is the problem with not eating all the food?

According to the calculations my calorie intake should only be Do I need to limit the amount of containers that I eat being that the grid starts on a calorie intake?

Hi Julie, no you need to round up to calories. Consuming less calories for an extended amount of time can cause damage to internal organs. I understand that other protein powder does not have the same nutritional value and does not come close. However can it be used as a red?

I am just wondering because I can not afford shakeology right now but need a quick and easy meal for breakfast. Hi Kathryn, yes a protein shake is red. Having a shake for breakfast to replace a meal, you want to look for a shake that contains protein sources from a couple different sources and be sure to mix or have something else to eat too, as a single protein shake will not keep you full for very long.

It sounds gross but its really good.. Precut your fruit and you can grab ad go. Its a fast one. GNC makes a pre-bottled protein shake called Lean Shake You need to be careful with these ready made drinks as they are often high in sugars and use lower quality protein sources. When I get a scoop of shakeology the scoop itself counts as one red, correct? Then anything I add in such as milk, berries, etc would just correspond to the colors they fit with right?

I also want to know can shakeology just be made with water as a snack, and if so is it still a whole scoop or half? Hi Andi, Shakeology by itself is a red container. I would consider it a snack if you made it with just plain water, it would be a whole scoop of Shakeology that you would use. If you did mix in other foods you would count the corresponding food containers. Hope that helps, Bethany. Straight out of the 21 day fix book is a recipe that states the recipe of the Almond Paradise Shakeology drink as 4 fluid oz of unsweetened almond milk, 4 fluid oz of water, 1 tsp all natural almond butter, 1 scoop of strawberry or tropical strawberry vegan shakeology, and ice 8 oz glass of ice.

Blended together is one red, one yellow and one teaspoon. So you can be creative but you just have to account for what you intake. If she is doing 8 oz she does count it as a yellow. I love Shakeology but today a friend is taking me to a new Herbalife Shake shop.

Would I count the shake as a red container? Hi Tonya, looking at the harbalife shake nutrtion profile, it looks like you would need to drink two shakes and even then you are not getting the same amount of nutrtition. It looks like these shake also contain fructose and dextrose, two fast acting carb sources. It would be best drink something like this immediatley aftrer your workout. Most people get their recommended iodine from iodized table salt. How would a person compensate for that? The diet is pretty restrictive on iodine rich foods such as dairy products.

Seafood, dairy foods that are not processed can get you the daily amount of iodine the body needs. If you are overly concerned, you might want to take a look at a mulitivitamin that contains iodine. I did look into the multivitamin option. Unfortunately, only a little less than half of the multivitamins out there actually contain the recommended dose of iodine. This is important to me because I suffer from hypothyroidism. Just one half of a teaspoon of iodized table salt meets the recommended daily amount.

Is that out of the question for the 21 day fix? Hi Tiawana, no not at all. Like I said the 21 df wants you to cut out the processed foods that have salt added to them. You should always listen to your doctor. I know this post was a while ago but I feel I need to respond to this. Most foods we eat contain iodine in them. I have no thyroid due to thyroid cancer and had to go on a low iodine diet before having a radioactive iodine treatment. This was an extremely restricted diet.

Same thing with tofu products. Breads were off limits unless i made my own because most of them contain ingredients that have iodine in them. Obviously any seafood and also some fruits and vegetables. And this is just a small sampling of the entire list. If hypothyroidism is a concern then you should probably be taking a thyroid replacement such as synthroid. I thought you could only have milk 3x a week?

Hi Heather, This is just a companion post to the meal plan to give people ideas. My wife is allergic to ALL fresh fruit and gluten.

My question is, what should we substitute for her fruit portions, and can she eat gluten free pasta, bread, crackers, tortillas, etc in liu of regular whole grain products?

Also, are we not allowed any sugar or salt? Hi Tiffany — eating gluten-free versions of foods should be fine — or you can opt for naturally GF grains like quinoa, oats, amaranth, millet, rice, etc. Just try to opt for things without refined sugars in them or unhealthy chemicals. As for fruits, if she has OAS, she could eat cooked fruits or canned versions if she is able to tolerate it — it all depends on the severity of her allergy.

There are ways to incorporate the health benefits of fruits, you just will have to do some research and be a little creative. And no, sugar and salt are not allowed — remember this diet plan is to get you eating healthier for life, not just for three weeks. I hope this helps. On the 21 day fix infomercial it claims you can have dessert and wine as long as you eat in moderation of your colored containers…is that not correct? Hi Marie, There is 21 Day Fix approved desserts, they are treats not everyday finds though.

I notice in your schedule that you only have one yellow on the days you drink Shakeology. Is hat because you make it with milk. I was thinking of making it with unsweetened almond milk which would be a red and a yellow—is that right? Hi Tori, I doubled the yellow container at dinner on Monday through Friday.

And, yes you are right, you can count Shakeology with almond milk as a red and yellow. I am not sure why you would only be allowed one yellow a day. Even in the lowest caloric intake level of calories, you get 2 a day. Stick with Autumn original plan and check out pinterest for 21 day fix and you will get some really good info!

Shakeology is a red not a yellow. Like the article says, I did two yellow containers at dinner. If you blend it with almond milk yellow you do need to account for it. I drink it like that everyday. I use 1 red, 1 yellow and 3 purpels. This works great for me. I will be starting this program on Monday the 1st and just doing as much research as I can before hand. I was wondering why you would use 3 purples for the shake?

I would recommend only to mix in one purple fruit container at a time with the shakes. Thank you for your blog! I have recently purchased the 21 day fix and I am having a hard time getting started with the meal plan and containers.

I love your demo up top with options of how to lay out the plan. My question is can you tell me your time line for when you start breakfast and what time your last meal is?

Also do you have a suggestion for me because I work nights on Friday Saturday and Sunday. Just curious if you have any suggestions on how to approach the meal plan for that schedule. Hi Carolyn, great questions. I have breakfast aorund 7 in the morning, I try to sneak in a snack around 11, lunch at 2, another snack on the ride home and then dinner around 7 as my last meal.

I just ordered the program but did not get the shakeology. What are some breakfasts that would work instead of the shakeology? I usually just make my own fruit smoothie in the morning, will that work just as well?

Hi Martina, the portions are pretty generous honestly. But, the real take away from the program is, it teaches how to eat a well balanced diet. I had the same question. You advertise its about the portions but I need to know what each color container equals. Hi Theresa, I guess you could add water to each container and measure them out that way, probably would not be exact, but give you a good estimate. I am lactose intollerant…I am guessing the shakes have milk products in them.

Do you get the same results without the shakes? Also will using lactose free products yogurt sadly there is not a lactose free greek yogurt.

I know there is a coconut greek style and it is NOT good at all and milk make a difference? Hi Stephanie, Chocolate Vegan, or Tropical Strawberry Vegan Shakeology are made with plant protein instead of dairy, so those two might be okay for you. If you can get the same results, is a hard question to answer. And, it is really not something to worry about, just do your best and your results will be great! With the lactose free products, you really just want to watch out for added sugar and you should be okay.

Have you actually tried Greek yogurt? Yes, it has lactose any real yogurt will but it has less than other styles. Hi what is the white box? Hi Marion, I am not to familiar with the herbalife shakes, I took a quick look at the nutritional values of the vanilla flavor and it looks like you would need to drink at least two to four herbalife shakes to equal the nutrtional values of shakeology.

Thanks for all the great info! Can I have any of the shakeology shakes? I love the Maple Pecan one. Hi Lori, yes Shakelogy is a staple of the 21 df program. Maple Pecan Shakeology sounds so good right now!

Can you substitute Shakeology with just normal protein powder? I dont have enough money for both the fix and Shakeology…. Hi Kelly, protein powder is not a replacement for Shakeology. With that said, you can do the 21 day fix without Shakeolgy. Shakeology is recomemended because it has the ability to fill in any nutritional gaps and is very convenient when you are short on time. Eating this mangy fruits and veggies and whole foods it seems very unlikely one would be missing anything.

Telling people that Shakology is the very best option seems very irresponsible to me. Hi Brandy, I am assuming you are reffering to a comment that I replied to. I never say anywhere that the shake is the best option, I said whole foods are the best investment.

I was talking personally about my nutrition in relation to a gap. I would not spend money on a shake that contained these ingredients no matter the price or would I recommend others to. Can we do a fruit smoothie in the mornings with frozen berries? Thank you so much for this reply!! I have struggled for a year doing Atkins and only loosing 20 pounds. Yes I do workout! I am going to do this eating whole foods! I am making my list right now! Hi Alison, Usually water, sometimes unsweetened almond milk depending upon what else I am mixing in.

Actually I believe Shakeology is the best out there and nothing else can compare to it. Its always an option to do your workout with it, but in my opinion it makes a huge difference in your reulsts.

Hi Bethany, I started the 21 day fix about a week ago. What is your sujestion so can get support? I get n this depress mood I want to just give up. Hi Joann, The scale is not the best for actually measuring results. I prefer pictures and measurements. If you think it is working, it is! Just take it one day at a time, and you will get there. Hi Lena, unfortunately, there is currently no GF diet plan version of the Fix, but you could easily create your own GF diet plan by using items on the very generous food category lists that conform with your dietary restrictions.

I hope that helps! Hope this helps, and good luck whether you decide on the Fix or on another plan. I am finding it really easy doing this gluten free. Partially because going gluten free did mean cutting out a lot of carbs. That being said I am exploring even more foods since starting this.

Quinoa, amaranth making homemade polenta makes great pizza crust lots of optuons for sure. I am 71 years and soon to be 72, i am quite heavy and have a lot of medical problems with heart,kidneys,and lungs , i cannot do the exceriseing like other people, what can i do to get in that portion of the 21 day fix, i have just started this 2 days ago and so far i am impressed with the fullness that i feel but would like to have some recipes to help guide me in the proper way to prepare them , would like very much if y9ou could help me, also i dont drive so there is a problem with me getting to the store, coouldi use the canned fruit that is in its own juice or no sugar added , that type of thing.

Hi Carol, Unfortunately, you really need fresh or frozen fruit. Canned fruit has nearly no nurtitional value as the canning process destroys most of the nutrients. Here is the link to my profile if you like to follow me https: Carol, I just wanted to add that anything you do is better than doing nothing.

If all you can get is canned fruit than it is better than snacking on chocolate chip cookies or potato chips!

I understand where Bethany is coming from but you have to do the best you can do with what you have. While fresh fruits and vegetables will always be best for you, as long as you watch what you eat and keep moving, you should be able to take off some of that weight. Try calling your local city or community help center.

They might also have organic farmers that do the same. Hi Bethany I want to try tbe 21 day fix but im not sure its right for me. Hi, Results will vary by individual.

The people I see that get the best results are those who follow the diet as is and push themselves in the workouts. Im soon to be starting 21 day fix. Also, ordered the shakeology box with the individual packets. I am a little confused, so if I make a full packet am I supposed to fill a red cup? Or am I suppose drink the whole smoothie? If I drink the whole smoothie does it have to be substituted for any other cups besides the red?

Hi Rena, Yes, one packet counts a red container, no need to measure it out. You would also count any other foods that you add with their corresponding colored containers. If you have not started yet contact a Beachbody coach and ask about the deal!

Thanks for pointing that out Alexis. Here is the order link to the deal, seems to happen every months. Save my name, email, and website in this browser for the next time I comment. You may also like. My 3 Day Quick Fix Guide for the LiLi February 26, - 2: Bethany Lyn February 26, - 2: Allie February 9, - Bethany Lyn February 9, - 4: Jose June 29, - 8: Bethany Lyn June 29, - 8: Kharla January 11, - Bethany Lyn January 11, - Caitlyn May 12, - 5: Bethany Lyn May 12, - 6: Sue October 17, - 8: Bethany Lyn October 18, - 8: Bethany Lyn April 24, - 6: Deidre October 16, - 2: Bethany Lyn October 17, - Ros August 18, - 4: Bethany Lyn August 19, - 9: Cherie Roberts August 10, - 2: Bethany Lyn August 11, - 7: Liz Hernandez July 5, - Bethany Lyn July 5, - 1: Chantelle June 23, - Bethany Lyn June 23, - 2: Ruby June 17, - 5: Bethany Lyn June 18, - 9: Jessie May 19, - Bethany Lyn May 24, - 9: At you would be at 2 tsp for the day.

Shirley G Bosley May 9, - Bethany Lyn May 13, - Krissy April 25, - 3: Bethany Lyn April 26, - 9: Debbie March 30, - 5: Bethany Lyn March 31, - Bethany Lyn March 14, - 2: Nicolee March 10, - 2: Bethany Lyn March 10, - 2: Sara March 7, - 2: Bethany Lyn March 7, - 3: Bernadette Ortega March 1, - 6: Bethany Lyn March 3, - Valencia February 19, - 1: Can I drink fitmiss delight. Bethany Lyn February 19, - 9: Nadine February 15, - Bethany Lyn February 17, - Elena February 1, - 2: Bethany Lyn February 1, - 4: Laurie January 31, - 7: Bethany Lyn January 31, - 7: May January 23, - 8: Bethany Lyn January 23, - Burnace January 13, - 1: Bethany Lyn January 14, - 9: Bethany Lyn January 12, - 9: Zara January 12, - 2: Christine January 11, - 7: Kimberly January 7, - Bethany Lyn January 11, - 9: Michelle January 6, - Bethany Lyn January 7, - 9: Gwen December 5, - 3: Bethany Lyn December 5, - 4: Anita November 19, - 2: Is this a great program to get started on natural, healthy weight loss?

Bethany Lyn November 20, - 2: Anna November 19, - Bethany Lyn November 20, - 1: Nida November 17, - 5: Bethany Lyn November 18, - 9: Jamie October 28, - 3: Bethany Lyn October 28, - 5: Jamie November 3, - 1: Bethany Lyn November 3, - 2: Jamie October 30, - 3: Bethany Lyn November 1, - 9: Bethany Lyn October 20, - 5: Bethany Lyn October 13, - 9: Bethany Lyn October 12, - Bethany Lyn October 9, - 9: Gloria October 7, - Bethany Lyn October 7, - 5: Can you have unsweetened tea?

Bethany Lyn October 1, - Celicia C September 27, - I am allergic to berries. Bethany Lyn September 28, - 9: Tina September 16, - 5: Bethany Lyn September 16, - 9: Kim September 1, - 1: Bethany Lyn September 1, - 9: Bethany Lyn August 19, - 3: Bethany Lyn August 18, - 9: Barb August 14, - Bethany Lyn August 17, - 8: Alisha July 22, - 5: Bethany Lyn July 23, - Ashley July 21, - 2: Bethany Lyn July 21, - 5: What colour portion pot can I use for muesli?

Bethany Lyn July 18, - 9: Stevie July 17, - Bethany Lyn July 17, - 8: Bev July 5, - 7: Bethany Lyn July 5, - 3: Sarah July 3, - 6: Bethany Lyn July 4, - Brooke July 2, - 1: How can I adjust the meal plan to ensure I am getting enough calories? Bethany Lyn July 3, - Brianne June 26, - 5: Bethany Lyn June 26, - 5: KSing June 10, - Bethany Lyn June 10, - 1: Bill June 6, - Bethany Lyn June 7, - 8: Anitra June 4, - 6: Bethany Lyn June 5, - 5: Kabey June 1, - 2: Bethany Lyn June 1, - 5: Serica May 31, - 7: Bethany Lyn May 31, - 5: Lori May 27, - Some things that you can do to stay healthy are: Take the medicines your doctor prescribes as directed.

Tell your doctor about all the medicines and vitamins you are taking. Plan follow-up visits with your doctor. Maintain a healthy, balanced diet. Avoid foods that are high in purines, and drink plenty of water. Exercise regularly and maintain a healthy body weight. Therapeutic guidelines for people with kidney problems typically include protein restriction. However, in healthy people, there is no evidence to suggest that a high protein intake adversely affects the kidneys. For healthy people, collective scientific studies indicate that dietary levels of soy protein do not significantly impact male hormone levels.

There are no human studies at this time to show that consuming soy can change testosterone levels, sperm count or quality, or anatomy of the penis in men. It depends on the type of product. If you eat soybeans or a textured soy protein substitute that contains soy sugars, you will probably notice the same effect as eating any other bean.

However, most isolated soy proteins are primarily protein, with very little sugar, so they should not cause such a problem. The preference is to use certified identity-preserved IP ingredients wherever possible.

This means that the ingredients are derived from non-GMO sources and that strict measures are in place to alleviate GMO contamination during all stages of the process. To combat these issues, a proactive stance in assuring the quality of the ingredients is put in place through the NUTRICERT programme which includes minimising genetic drift through buffer zone requirements and other sustainable farming practices that specifically preserve the integrity of the original genetic material in our plants.

NUTRILITE Protein Powders provide high quality protein, which means they contain adequate amounts of all of the essential amino acids in a form your body can use with other dietary protein for growth, maintenance, and repair of tissues.

While there will be differences in individual amino acids, the overall amino acid quality is similar. There are several reasons for these differences. The amount of individual amino acids also varies from test-to-test.

This is due to natural variation within the product itself as well as analytical variation associated with the test methods. The sensory quality of this product may be affected by environmental conditions such as exposure to heat, air, and moisture. Exposure to these conditions is not expected to affect nutrient content.

However, it is recommended this product be stored in a cool, dry place to maximise product quality. Please be assured that AMWAY is committed to meeting the regulatory requirements and respecting the religious issues of all the countries in which we market products, particularly the unique requirements of the Muslim community. We give you our assurance that the products currently available through AMWAY Singapore Pte Ltd do not contain ingredients originating from non-Halal sources or its derivatives.

Also, you can level up and get rewards based on your efforts! One of the important ingredients of the Body key formula is soy protein isolate. Soy is an essential ingredient — especially in shakes like these. The diet community believed it to be safe until recent research revealed that excessive exposure of the human body to this ingredient could have an effect on the thyroid hormones and result in a weak immune system.

So, be cautious before using it, and if you suffer from any thyroid complications, should consult with your physician before taking or continuing to take it.

Regardless, a few people have also commented that they gained weight immediately after withdrawal from the program. To keep your reduced weight long-term and keep yourself fit permanently, it is essential that you have a healthy lifestyle and keep your diet in check, to not gain the weight right back again.

It should be noted, however, that these shakes are a substitute for one or two meals, they should not be the only thing you eat. This ingredient can cause unwanted side effects like: Stevia is a low-calorie sweetener and a popular ingredient in products like this.

However, the side effects can be an issue. Not only can stevia react negatively to certain medications, it can deliver some unwanted side effects like: A single serving of BodyKey contains around calories. This number is not too bad compared to other shakes.

Knowing that 30 of these calories come from fat, we need to calculate the percentage of fat of a single serving of BodyKey. Here is how we calculate it:. Bodykey does not qualify as per these calculations. However, people have complained about feeling lethargic when consuming it. So keep your diet and lifestyle in check. No lawsuits or anything objectionable has been reported or found as of yet regarding the program or their products.

A couple of alternatives are available in the market. The prices of these vary compared to BodyKey and may come in different forms. The ones without stevia are better. I lost 11lbs a month without exercising and just following their plan. This program teaches you how to eat better.

It really does help ALOT. Go for it and try it! You wont be disappointed. So, should you whip out your credit card and order BodyKey supplements? Well, we like that these products are low in calories and available in different flavors, but the lack of research proving dieters will lose weight leaves us hesitant about this one. We also have some concerns about the steep price and complaints about the poor taste.

It contains clinically-tested ingredients and has been shown to help ignite fat loss and elevate metabolism. Choosing the right weight-loss system can be confusing and often times frustrating. Let us know a little more about you and your goals. The ingredients in BodyKey include soy protein isolate, sucralose, xanthan gum, kelp, slendesta protein potato extract and L-carnitine tartrate.

The soy protein isolate in BodyKey may cause nausea, bloating, constipation and allergic reactions.

What is the 18 Shake Diet?