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This ensures that your body is getting the right amount of food at the right times. Dinner: Veggie stir fry( green container) in olive oil( tsps), sliced top round steak( red container), and wild rice( 2 yellow containers).Snack: Banana( purple container) and mixed nuts( blue container).Lunch: Mixed greens(2 green containers), 21 Day Fix dressing( orange container), grilled chicken( red container).Snack: 0% fat Greek yogurt( red container).Breakfast: Shakeology or protein powder( red container) mixed with frozen berries( purple container) in water.Here is what a sample day of eating looks like on the 21 Fix diet plan at the 1.200 calorie level: This is because I might have two portions of mixed greens or two portions of a yellow container, but only listed each one once on the chart. You might notice that for some food groups, I have less foods listed than the number of portion cups allowed for the day. Just be sure to save a copy to enable editing. To make cooking easier I would have 2 servings of the yellow container at dinner.Ĭlick here to download an excel template for making your own meal plan. Here is a 7 day sample of how I would approach 21 Day Fix meal prep. My green container was also a double for lunch. Monday through Friday, I did two yellow containers at dinner(meal 5). The outline is for my recommended 1,200-1,399 calorie range, so if your 21 Day Fix calorie calculation is different all you need to do is add in or subtract out containers for that day. While I have gone over how to track portions with the 21 Day Fix tally sheets in another post, I still think it’s kind of hard to visualize what you would be eating, which is the reason I created a one-week sample for eating on the 21 Day Fix. Orange Container: 2 and a half tablespoons.The 21 Day Fix portion approach diet conainer sizes: Veggies on the other hand have a higher liquid content. Foods that are higher in fats are denser. Fr instance, the green container for veggies is much larger than the blue container for healthy fats. TSP – Oils & Nut Butters: Calorie dense source of healthy fats.Ģ1 Day FIx container sizes vary to ensure that you eat the right amount of each food group.Orange Container – Dressing & Seeds: To ensure that you get variety but not over consume.Blue Container – Healthy Fats: This container and the next couple provide the body with the good fats that your body processes need to function optimally.Yellow Container – Complex Carbohydrates: Again an important source of vitamins and other nutrients and also help the body convert food to energy.Red Container – Proteins: What your body uses to help build and repair the tissues in your body including the muscle breakdown that occurs during your workouts.Purple Container – Fruits: like vegetables fruits provide the body with essential nutrients your body needs to function.Green Container – Vegetables: provide the body with vitamins, minerals, and other nutrients.You get a percentage of your total calories from What Goes in the 21 Day Fix ContainersĪs you will see below the 21 Day Fix portion approach eating plan does not cut out foods groups. These foods may have no fat, but to add flavor, they have been loaded with sugar, salt, or other chemicals that can be harmful to your body. Many so-called diets that you most often find labeled as “fat-free” or “low-fat” are never the way to long-lasting weight loss. You eat real food: a huge emphasis is put on unprocessed foods that do not contain additives or chemicals.The color coded containers make you eat the correct proportion of proteins, carbohydrates, and fats for optimal energy levels and perfomance.This ensures you are eating the right amount of calories for sustainable weight loss. You eat the amount of containers for your suggested calorie range each day.This is how the 21 Day Fix diet plan solves both of this problems: Eating the wrong foods, in the wrong amounts.
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It also does away with a huge error that I often see so many people make. The diet plan is innovative(colored containers), balanced(you do not omit food groups), and flexible(real life).
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This is what I believe has made the 21 Day Fix so successful. Problem is people tend to not follow the diet portion of the workout program. If you want to stay on track with the diet portion of the 21 Day Fix, plan your meals.īelow I’m going to give you the exact meal plan that I used when following the program for 3 weeks, a list of the allowed foods, and how to create your own 21 Day Fix meal plan for the week with a printable template included.ĭiet is everythingwhen it comes to getting the best results possible with any workout program.