The 21-Day Fix is focused on the idea of breaking unhealthy habits with clean foods and portion control. The nutrition plan alone is enough to lose weight, but the 21 day fix also includes a workout plan to double your weight loss results.
The best thing about the nutrition program is the food itself. You don’t have to ignore certain groups of food or starve yourself. All you need to focus on is clean unprocessed foods!
While it may take time to get use to it’s important to know the many food options you can eat each day that will fit into your colored containers.
The 21 Day Fix List Of Food Options
Proteins (Red Container)
The red container is for proteins and are a 3/4 cup. When you think of proteins you typically think of meats like boneless skinless chicken breast. But if you’re not much of a meat eater or want to go vegetarian for a day, then there are other options for you like Greek yogurt.
The 21 day fix program always suggests the use of Beachbody Shakeology protein shakes. However, many people find success with just following the food options and the numbers of containers for 21 days.
Meat Options
- Sardines
- Chicken
- Duck
- Squab
- Goat
- Cod
- Salmon
- Halibut
- Tuna
- Mahi Mahi
- Buffalo
- Bison
- Venison
- Ostrich
- Rabbit
- Shellfish (oysters, shrimp, crab, lobsters)
- Class
- Octopus
- Squid
- Red meat
- Pork tenderloin
- Turkey slices
- Ham slices
- Turkey bacon
- Beef broth
Non-Meat Options
- Eggs
- Greek yogurt
- Plain yogurt
- Kefir
- Shakeology
- Tempeh
- Tofu
- Veggie burgers
- Ricotta cheese
- Cottage cheese
- Protein powder
Vegetables (Green Container)
One serving of vegetables is 1 cup worth. If you’re not use to eating large amount of vegetables then you will find the green containers hard to eat for the first few days. Meals become extra filling with a cup of veggies!
One the 21 day list of food you will find an assortment of different veggies like brussel sprouts, carrots, cauliflower, mushrooms, and peppers and more. They are easy to find in any grocery store and easy to prepare by steaming or sautéing.
Vegetables
- Kale
- Watercress
- Collard greens
- Spinach
- Brussels spouts (5 medium)
- Broccoli
- Asparagus (10 large spears)
- Beets (2)
- Tomatoes
- Tomatillos
- Pumpkin
- Squash
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Fruit (Purple Container)
Fruit is easy to prepare and even easier to keep in your 1 cup purple container. One the 21 day fix nutrition program the one thing to remember is to only have fruit that is fresh or frozen, no dehydrated or dried fruits!
First and fore most with fruit, berries are best! Not only are they full of antioxidants, they are great for adding to morning smoothies. But any of the fruit options are amazing by themselves and help you satisfy your sweet tooth with natural sugars throughout the day.
Fruit
- Raspberries
- Blueberries
- Blackberries
- Strawberries
- Pomegranate
- Guava
- Starfruit
- Passion fruit
- Watermelon
- Cantaloupe
- Orange
- Bitter orange
- Tangerine
- Apple
- Apricots
- Grapefruit
- Cherries
- Grapes
- Kiwi fruit
- Mango
- Peach
- Plum
- Nectarine
- Pear
- Pineapple
- Banana
- Green banana
- Dwarf red banana
- Bread fruit
- Papaya
- Figs
- Honeydew melon
- Pumpkin puree
- Salsa
- Tomato sauce
- Applesauce (3/4 cup)
Carbs (Yellow Container)
When you think of carbs you may automatically think of only potatoes or pasta. The 21 day fix wants to help you understand that carbohydrates are not just “white” foods.
Instead, expand out to things like beans. You can also go with quinoa, peas, crackers, couscous, pita bread, waffles, and tortillas. All of these are healthy options and easy to work with on the 21-Day Fix.
Carbohydrates
- Sweet potatoes
- Yams
- Plantains
- Quinoa
- Kidney beans
- Black beans
- Garbonzo/chickpeas
- White beans
- Lima beans
- Fava beans
- Lentils
- Edamame
- Cassava
- Peas
- Refried beans
- Brown rice
- Wild rice
- Potatoes
- Corn Amaranth
- Millet
- Buckwheat
- Barley
- Bulgur
- Oatmeal
- Hominy
- Whole grain pasta
- Couscous
- Whole grain crackers (8)
- Whole grain cereal
- Whole grain bread
- Pita bread
- Whole grain waffles
- Pancakes
- Whole grain English muffin (1/2)
- Whole grain bagel (1/2)
- Whole wheat tortilla (1)
- Corn tortilla (2)
- Applesauce (3/4 cup)
- Chicken broth (4 cups)
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Healthy Fats (Blue Container)
Believe it or not you need healthy fats in your diet, but they do need to be limited or monitored. That’s why healthy fats is in a blue container of only 1/3 of a cup.
I will say you will live for this blue container! Compared to have cups of veggies and fruits all day having nuts and cheeses is amazing!
Healthy Fats
- Avocado (1/4)
- Almonds (12)
- Cashews (8)
- Peanuts (14)
- Pistachios (20)
- Pecans (10)
- Walnuts (8)
- Hummus
- Coconut milk
- Feta cheese
- Goat cheese
- Mozzarella
- Cheddar
- Provolone
- Monterey Jack
- Parmesan
- Cotija cheese
- Oaxaca cheese
- Queso fresco cheese
Seeds And Oils (Orange Container)
Seeds and oils consist of 2 Tablespoons and include all your seeds and 21 day fix approved dressings. Be aware that many store-bought dressings are not approved on the 21 day fix due to too much fat content.
For a list of approved salad dressings, CLICK HERE!
Seeds and oils
- Pumpkin seeds
- Sunflower seeds
- Sesame seeds
- Flaxseed
- Chia seeds
- Pine nuts
- olives (10)
- Peanuts
- Coconut
- 21 day fix approved dressings
Teaspoons
On top of the containers it’s important to make use of the teaspoon food options. These 21 day fix list of food for teaspoons consists of cooking oils, butter and nut butters.
Although you can always skip these if you want to any nut butter goes well on whole wheat or whole grain toasts, English muffins, or bagels.
Teaspoons
- Extra virgin olive oil
- Extra virgin coconut oil
- Flaxseed oil
- Walnut oil
- Pumpkin oil
- Peanut butter
- Almond butter
- Cashew butter
- Pumpkin butter
- Sunflower seed butter
- Sesame seed butter
- Butter
- Mayo
Free Foods
Free foods are just that FREE. Meaning you don’t have to monitor how much you eat. They are not off limits and many spices, herbs, vinegars and more can be added to dishes to improve taste.
Free Foods
- Water
- Lemon juice
- Lime juice
- Vinegars
- Mustard
- Herbs
- Spices (no salt)
- Garlic
- Ginger
- Green onion
- Chile varieties
- Hot sauce
- Flavor extracts
- Achiote paste
- 21 day fix seasoning mixes
How to Lower Your Grocery Bill On 21 Day Fix
Looking at the list of 21 day fix list of food you’re probably thinking that the diet program is expensive. While there are expensive items of food on the list, there are also cheaper options available as well. Here’s how you can save money on your grocery bill for the 21 day fix!
Plan Your Grocery List
Before you shop, you need to understand the types and quantities of food you need to buy for a weekly meal plan. Once you know all the containers you need you will then need to fill your containers according to what you want to eat.
The best advice for the 21 day fix program is to focus on meals that are easy and simple. Avoid buying anything that you are less likely to use. If you want artichokes, don’t feel you need to eat them just because they are on the food list. Stick to foods you love and can combine well together to make fabulous meals.
Buy In Bulk
Buying food items you love and eat a lot in bulk can save you money. The foods you love and use the most especially fruits and veggies are best bought in bulk! Costco is the perfect place to purchase large amounts of meats, fruits and veggies.
If you meal plan well, you will find yourself saving hundreds per month.
Try A Meal Prep Day
After you’ve bought your favorite items in bulk set aside a few hours in your day to meal prep for the week. While this isn’t required, it is suggested! Why? When healthy meals are available you’re more likely to stick with healthy eating.
To help you meal prep for the 21 day fix, preplan the meals you want to make. Save time by using the same ingredient for multiple meals. For instance, brown ground turkey to use into multiple dishes like taco salad and tacos with corn tortillas.
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Conclusion
The 21 day fix nutrition program guarantees results. Many individuals are losing up to 15 pounds in 21 days! But just like any diet out there you need to know the foods that are accepted on the diet.
That’s where the 21 day fix list of foods comes in handy. Print off the list and hang it from your fridge. This will help you become familiar with healthy food options and the list will help you plan your weekly meals.
