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

What Goes in the 21 Day Fix Containers

BodyKey Review (UPDATED 2018): Don't Buy Before You Read This!
You have to take into account your metabolism and activity level, not only your body weight to create a daily calorie estimate. I know there is a coconut greek style and it is NOT good at all and milk make a difference? Nicolee March 10, - 2: Hi Kim, You can really pack the green container pretty tight with the greens and it surprising holds a decent amount. Wondering if is ok if i work out first thing in the morning then drink the shakeology shake?

Strawberry Banana Smoothie

Nutrilite recipes: BodyKey Meal Replacement smoothies

Whey protein isolate is made by separating components from milk. Supposedly, whey protein is used to improve athletic performance. A study from Nutrition Research shows that just 10 g of fiber with every meal can significantly improve weight-loss. You have the chocolate shake mix, the vanilla shake mix, and a product called Sletrokor that the company claims will increase the effectiveness of the meal replacement shakes.

Garcinia cambogia is fruit that grows in Southeast Asia. The gel from the aloe plant is often used as a topical treatment for sunburn and other skin conditions. However, they do provide healthy recipes you can use to change the flavor of your shakes while still using the base flavors.

You can find several 18 shake recipes on the official website. Many of the recipes make two cups worth of shake, and can be prepared in 10 minutes or less, using ingredients like ice, milk, applesauce, bananas, and natural sweetener.

Each bag contains only 16 servings, so you need two bags to make it through the month at one shake per day. Yes, there is a day money back guarantee. If you are unhappy with the product, you can receive a refund within 30 days of delivery. Any remaining items in the order must be sealed and unused. In order to get a refund, you need to give the company your name, order ID, and delivery address.

One of the bigger questions surrounding such an expensive meal replacement shake. Some people love the taste of the plain shakes, while others need to utilize the recipes to stomach them.

The chocolate flavor seems to be favored over the vanilla option. Some 18 Shake diet reviews say they have gotten great results with the program. We want to take a minute to look at some of the other options out there, as well as a side-by-side comparison to some popular competitors.

It contains 20 vitamins and minerals and only has one gram of fat — and no sugar. Both of these shakes are among the most popular meal replacement options available on the market today. One serving of Shakeology has calories, so obviously 18 Shake wins in that category. Shakeology has 17 grams of protein, but their protein comes from pea protein, which is a vegan source. Both shakes use whey protein. But Shakeology wins for the variety of protein they offer.

But, it contains twice as many calories, four times the sugar, only 9 grams of protein, and only 8 grams of fiber. IdealShape comes in 15 flavors and is more affordable.

Chocolate coconut, chocolate, vanilla, strawberry, banana cream pie, chocolate peanut butter, cookies n cream, vanilla chai, mint chocolate, eggnog, mocha, salted caramel, chocolate cream pie, superfood blend dark chocolate stevia sweetened, orange cream, cinnamon bun, key lime, and vanilla superfood blend stevia sweetened.

It uses a different hunger blocker. Where 18 Shake uses Fibersol, IdealShake uses Slendesta — but 18 Shake contains more protein, less sugar, and fewer calories.

Slendesta is a potato protein extract. Herbalife has a bit smaller portion size, at 25g compared to the It contains less protein — only nine grams.

It also contains less fiber, at only 9 grams, but this is a hefty fiber dose compared to many other competing shakes. One container of Herbalife contains 30 servings. Not only is Herbalife more affordable, but offers a ton of flavors on top of it, making this our choice out of the two.

Isagenix has a bigger variety of flavor options, like: Pumpkin Spice is a seasonal flavor, with other seasonal flavors released accordingly. Isagenix has several types of shakes.

They have one that uses whey protein like the 18 Shake, but they also have a dairy free range that use plant based proteins. The dairy free shakes are also soy and gluten free. Here is the link to my post about calculating 21 Day Fix calories. People do tend to need the complex carbs when also working out to fuel their workout.

Hello there, I see gray containers listed but. Hey Bethany, I have a question. Lately I have been finding it hard to use coconut oil as a tsp. If I can use this how many tsp or which containers would this fall under? The Misto is a reusable pump that you can add your own oils to and use like you would the sprays. As for counting the containers, if you are just using them for food not to stick I would not think it would need to really be counted.

How bad is this goof? Can i just cut back on other fat blue, orange? Hi Christine, Probably not bad enough that you had to worry about it. I would just have maybe a little less than a full blue container if you really want to get picky. I have yet another protein powder question sorry! I am quite attached to this protein powder but the serving size is a little bigger than most. Should I use 1. If I do 2 do I need to count it as 2 proteins?

Hi Kimberly, That shake is very high in protein, maybe a little to high for a single meal. The body may only be able to digest so much protein at once, cutting the serving in half or three quarters for a red would probably be closer to the correct amount.

You would want to count lentils, quinoa, and beans as red containers instead of yellow. Hi Anita, Yes, the fix diet is centered around whole foods, it wants you to avoid nearly all processed foods. The calorie level is setup to create a nice gradual weight loss that should help keep the pounds off. But anyway, do you know if there are any plans to sell Shakeology in the UK? I can order it via Ebay — but the cost is very high. The nutritionals I would imagine need to be approved by in your country first.

Hi Nida, wg stands for whole grain, I have a few notes in the bottom right footer of the image. HI Jamie, Yes, almond milk can be substituted in three times a week as a yellow container. The coconut milk that I have listed here, is the canned version. Thank you for answering! What brand yogurt would be ok for the plain yogurt?? All the ones I see seem to be so high in sugar its crazy. Hi Jaime, Any brand of plain Greek yogurt should be okay, I would try a few and see which you like.

What about the plain yogurt? Is there a specific brand I should be looking for? Greek Yogurt just taste so weird to me. Hi Jamie, The brand I like most is Stonyfield, nice and creamy.

But, the brand does not really matter, I would try a few and see which one you prefer. Hi Bethany, I just started yesterday, I made a mistake and bought low fat vanilla yogurt. Hi Sharon, Can you return it or donate. It is is not the best, but sometimes you have to do what you have to do. Hi Sharon, Propel water is not on the diet plan, I would try to avoid it for at least your first round.

Hi Sharon, Not sure what you are referring to. Here is a link to a post I have about naturally flavoring your coffee — https: Hi Sharon, No, it should no be to much. You will lose weight as long as you create a calorie deficit with diet and exercise. Hi Bethany, I bought some plain greek yogurt and put bananas in it. Hi Gloria, What about raspberries, blackberries or strawberries.

Those are nice and sweet tasting. Hi Misty, You can have unsweetened tea, coffee, you can also add fresh fruit and veggies to your water to add a little bit of flavor. Hi Tina, I do not have any other 21 Day Fix sample meal plans.

If you see foods or meals you do not like I think you could easily swap foods in and and out. How do you make that using the containers.

Looks like it would be very little lettuce based on container sizes. Thanks for your help! Hi Kim, You can really pack the green container pretty tight with the greens and it surprising holds a decent amount. If milk is allowed in moderation, can I put milk and stevia or stevia vanilla extract in my coffee?

I am feeling more and more prepared as I read all the posts. Hi Michelle, The food plan goes into detail, but for now here is a link to a post about how to naturally flavor your coffee and my Fix approved recipe.

I notice that milk is nowhere on the list. Are we allowed cows milk or almond milk? Is Shakology safe for persons with Celiac Disease that have to follow a strict gluten free diet? Is there any gluten in the shake mix? Do you have a link to your dinner recipes from the Week schedule example above?

Sorry if I missed it! Hi Alisha, The veggie stir fry recipe is in the meal plan. Pretty simple eating, I just used the seasonings from the Fix diet. If I do this i end up with only calories. I am trying to lose some more fat. Should i drop a container? What should I do? Hi Stevie, You round up to calories, you should not drop any of the containers from the lowest level. If you search what is a calorie on this site you will find an article that goes into detail about why you should never go below calories a day for an extended time period.

Hi, I have been doing the p90X lean schedule, this is two p90x workouts a day. I thought I would change it up and start the 21 day fix instead of doing two p90x, since the workouts are shorter and more cardio. Do you think this is ok? I am doing 21 day fix in the AM and p90x in the evening! Hi Stevie, You know your body best. With that said, P90X alone is a lot of working out.

Just be sure to pay attention to how your body is responding. More is not always better. If I would be allowed 3 yellow containers and could only eat 2, is that going to cause me NOT to be able to get the weight off? Seriously considering doing this plan. Hi Bev, While you should try to eat all of your containers, forcing down food is not a good option either.

From my experience, I like the idea of not skipping the same containers each day. So if you missed a yellow one day, try not to miss the same colored container the next. But, always eat your orange and tsps. Are both frozen Fruits and frozen Veggies ok for the 21 day Fit? I just got my 21 Day Fix program and trying to shop.

The box says they have mg of Sodium, Is that too much? Hi Sarah, frozen fruits and vegetables are fine. And, yes you probably want to avoid the fillets at least for your first 21 days through. I have insulin resistance so whey protein is not good for me to drink. Or did you just not want to eat it? Do you know how this protein blend compares with Shakeology? I know this should be simple for me to figure out but apparently I need some guidance.

I work third shift and I am really not sure how to navigate this since my sleep and awake times are the exact opposite of most people who the examples are generally geared toward. I am a single parent of a school age child and so I generally sleep when she is in school, about 9am to 3pm. Hi Anitra, Just try to space your meals every three to four hours. It might take you some time, but try to find a schedule that you can work with.

And, be sure to meal plan, this way you will know what you will be eating and when. I guess just cut in half or plan around it? Hi Kabey, That is a tough one about the aminos, for the first 21 days I would try to avoid them. A serving of the shake is just one scoop, you may want to double check that. I have not heard of the protein you mention, but will check it out. I just started the 21 day fix program, and just want clarification on the 10 min hardcore workouts.

Can you do the 10 min hardcore workouts some days instead of the 30 minute workouts? Hi Serica, If you are under a time restraint, but this should not be a common occurrence. Confused please help me. Hi Cindy, It is on the main menu, you may need to fast forward. Sometimes it is easiedt to eject the disc an put it back in and begin again. Could they be incorporated into the 21 day fix program or no?

Hi Jenna, While they are not technically allowed in the 21 Day Fix, I tell people be strict for the 21 Days to begin then start working other foods in like these bars. I would count them as a yellow container, but only do three a week max, they are like treats honestly. Your site was great thank you for the food calendar.

Bethany, I loved reading all your responses… is very detailed and definitely gives the information needed. How can I follow the program if I have to go out to a restaurant for a meal?

I want to make sure I do the whatever is going to give me max results. Hi Ana Maria, It is best to have homemade meals, but when you do go out the Fix diet does have options. Page 70 and 71 of the meal plan goes over eating out. Basically, it lists some of the more classic restaurant foods and gives the amount of containers to mark off. Hi Sandy, Yes, eating all of your containers will put you in the correct calorie range for weight loss. I have a question; is it ok to just eat chicken and turkey?

I do not eat seafood and not a big pork fan. Would this be a problem? I am doing the 21 day fix but not following the eating plan as I am underweight and just need to tone up a bit. Will I still see results? Hi Jennifer, Yes, you will see results from the workouts and clean eating. The meal plan does go over how to maintain, if you wanted to added weight, I would bump up a calorie level or two. I know the containers tell you how many servings a day but how do you know how much to buy of each food at the store to make the meals for the week?

For example do you just need 2 packs of a type of meat or more or so many pounds of fruit, etc.? Does this program tell you how much of each food to buy at the store? Hi Beth, Yes, the full meal plan that comes with the program would be able to help you a lot with this.

It does not tell you exactly what to buy, but you will have a general idea of what you need. Hi im confused about the table chart! If it says 3 vegatabke contaners… how come theres only 2 in a bunch of days? Hi Jasmine, I would have more than 1 serving of the same vegetable at a time. Looking back I should have noted this in parenthesis. I have a question about the Shakeology. Hi Brandie, A packet is the same serving size as a scoop. I would say about 1 oz water and ice cubes.

You can always play twith this to find what works best for you. I ordered the 21 day fix, but have not received it yet. I wanted to know if canned fruit or fruit cups allowed?

What is the difference between 21 day fix and the 21 day fix extreme? I have not done this workout before or the meal plan. I was just wondering what would benefit me more. I thought I would like the workouts better in the extreme workout.

I usually run days a week. Are the containers, start here booklet, eating plan booklet the same in both? Hi Michelle, This will be a future post. But, the main differences I see are there is more resistance training in Extreme, the workouts are increased in intensity not crazy and the diet is a little more strict, there is no treat sertion and some of the bottom foods have been removed.

The Extreme eating plan does come with more recipes. The containers are the same. The plan said I could have two large eggs, but my family eats egg whites. Is there a recommended liquid oz in this type of situation? Or, would it be best to cook it and simply eat what fits in the container? Hi Bethany, Tripping to print your 21 day fix shopping list. But alas, the link does not work. Can you perhaps reset the link?

Hi Darlene, Either, they are the same. Green olives are just picked while they are ripening and black olives are picked when they are ripe. When is the best time to do the workouts? I work am to pm and I am wondering If I should eat dinner before or after the workout? Hi Lauren, I would do the workouts before work or before dinner. Forgot to ask about Miracle Whip light,. Does beans mean dried beans like Pintos and Black Eye Peas and how about zucchini? Hi Martha, No Miracle whip of any kind.

I would refer to the eating plan that comes with the program for the others. This is just a companion to help people grocery shop. I do my workouts in the evening. I have shakeology in the morning as a meal replacement. Will i need to take protein after my workout and if i do can you please recommend a protein powder brand. Hi Salma, I currently workout in the evening and have found a whole food meal after works best. I used to do optimim nutrition whey protein after my workouts, but I feel like my body does better with whole foods now.

In reference to the shakes, I have a half s bag of protein shake mix, Curves brand. How does that compare? Hi Candy, Sorry I could not find any information with the marcos or ingredients for that brand. It says in book you can switch out a yellow three times a week for 16 oz of unsweetened almond milk. How come on shakeology recipes 4 oz counts as a yellow? Does adding almond milk to your shakes just make it creamier?

Almond milk does make the texture creamier than water would. How do you meal prep? I was planning on prepping snack and lunches for the whole week? But wondering if cut washed fruits and veggies would stay fresh? Also same with cooked meat?

I do not have any problems with anything going bad, but I would imagine some fruits or vegetables would not last as long as others. Cooked meats should stay good for days. Hi Lanna, No white rice is not allowed. White rice is processed, it does not contain the same amount of nutritional value as brown rice does. Can I subsitite non fat flavored Greek yogurt it has about two more grams of sugar than plain. Also with oatmeal is that also plain oatmeal only? Hi Nicole, Flavored yogurt is not allowed, they often artificial sweeteners.

Plain rolled oats or steel cut oats, you can add your own berries or spices, but no instant oatmeals with the flavorings are allowed. This is really useful—thanks! Or will that be a detriment to my overall progress? You really should count the containers as they are meant to be. It kind of goes against the point of the diet program if you are going to counts yellows as red.

The 21 Day Fix wants you eating a balanced diet. While benas, lentils, quinoa are high sources of vegetarian protein they are also dense on carbs, that is why they are yellows. Eggs, canned tuna, chicken breast are all relatively cheap sources of protein that you can count as red. Does this system have and note replacements for allergies Egg, Seafood, Fish, etc.

Noticed you have eggs for most breakfasts on weekend, what would be a substitute? As for Shakeology, I am not spending or wasting money on more made up stuff. Hello, You can have any of the red container foods, you choose from a list. I like to have nuts as a snack, it is just a sample menue to give people ideas of what I ate. The shake is not fake, if you read back to my first posts years ago I did have my own concerns also. But, I kept an open mind and have done lots of research and it works for me so I would do your own research and find what works best for you and your situation….

What about green tea? Hello, I recently got the 21 day fix. Will I still get results by lowering my calorie bracket? I have a lapband and physically can not eat the amount of food it says I should eat. Hi Mallory, Do the best that you can do. Here are a couple tips — try to keep the ratio of containers as even as possible, alternate the containers you do eat over the week so you still get the balancing of the diet. I would use a tsp of olive oil and about a cup of mixed vegetables and some all purpose seasoning.

Do the veggies that you enjoy most or have on hand. I am a caffeine junkie…. Hi Marsha, Yes, on the tea with stevia. No, on the diet sodas, those contain articial sweeteners that you want to be avoiding. What kind of dressing can be used?

Hi Angie, The eating plan comes with 5 recipes for dressings, mostly olive oil based. Here are the names of the dressings so you can get an idea, — balsamic vinaigrette, creamy herb dressing, lemon tarragon vinaigrette, dijon vinaigrette, and asian citrus vinaigrette.

Hi Dawn, The containers come with the program, base, deluxe or challenge pack. Check out my review from the sidebar for more information. Bethany, Are there any other vegetables or substitutes for the vegetables listed on the plan?

Hi Emi, The vegetables in the fix diet are a good place for you to start. They are listed in order of most nutritious. So I guess my question is this all of the colored containers.

You pack with the food you can eat. Is this for the whole day breakfast lunch and dinner or is this for one meal at a time?

Just need a lil help. Hi Lacie Jo, You match you calorie tarrget that corresponds with your calorie level. So if it says, 3 green containers for example that means you get to fill the green container upto three times throughout the day. You could do two greens for lunch and one for dinner, or any way you like. I have a few questions, can you provide me with the link to purchase the 21 Day fix challenge Pack, and in addition to the challenge pack I would like to order a extra set of containers to keep at work.

How do I calculate my calorie intake per day. I would like to use your meal plan but how do I adjust it if my calorie per day intake is different then yours. Is the 21 day fix ok for children to do as well? Yes, you can add on additional containers. The eating plan shows you how to calculate your calorie level, simply multiply your weight by 11, add for calorie burn, and subtract to get your calorie target. You can use my meal plan as guide and just add in containers where needed, if I had two you could have three.

Children should have parental consent as well as parental guidance for the program, I would also consult with a doctor too. Thanks to you and all the others that have posted great questions and comments. I am currently waiting on my 21 Day Fix package and I did order the one that includes the Shakeology Chocolate and am beyond anxious to start already. My aunt is already on her 3rd week and has gotten excellent results using Shakeology.

I do think the price is a bit expensive but if it will help me more, then I will do the sacrifice and continue ordering it. What do you think? Is 18 Shake comparable to Shakeology? Thanks in advance for your response Bethany. Hi Melissa, I took a quick look.

My first impressions is it is just a cheap knock off. Frankly, it is not really even that cheap, the servings per container is so low. The amount of calories in the shake is also low because it does not really seem to contain very much. Not much I can really say, but I would stay away. It could be a company simply trying to piggy back off another. Exactly what I thought but figured someone with more experience needed to confirm my sentiments.

Should I halve the water then? Also, is this enough to have after working out first thing, or should I add peanut butter to it? Hi Lisa, I would double check the bag serving size, it should read one scoop is a serving. I always like to mix something, but you can try it both ways and see if you have more or less energy during your workout. This is extremely helpful!

I am starting my 21 Day Fix tomorrow and really loved the meal planning guide as well as your take on flexibility and shakeology. I will definitely be looking at your page for inspiration!! But, the 21 Day Fix diet is based around whole foods, eating multiple meals a day, so yes I believe it would be.

Also, if we already have an exercise regimen is that ok? Do we still need to do the videos? Would that be allowed, at all? Your website is so helpful, thank you! Hi Micah, PB2 is not listed under any of the approved food categories. The videos are not meant to be combined with another program. Again, the creamer is not listed, you would have to check into the nutritonal value on the label for what it exactly contains.

You do not want stuff with added sugars. I am very interested in the 21 day fix but I have a few questions. Is it extremely important to do the videos as well?? I run on the opposite days I am not at the gym. After the 21 days is up, where do you go from there? Start right back over?

Thank you so much, your site is so helpful!!! Mi Micah, I would not do both your gym routine and the 21 Day Fix workouts, one or the other. After 21 days of the fix, I have seen people continue the next day picking up where they have left off, take a 1 week break before beginning again, and move onto to a different program entirelym and tnow that the 21 Day Fix Extreme program has been released this is another option.

I can already see the inches coming off. I jave done work outs in the pass. But I would just eye things I would eat. I love this plan because it tell you what to eat and how much to eat.

My husband and I have been doing the 21 Day Fix for a few days now and its going well but because of his hectic schedule, sometimes he cant sit down and eat the whole foods we have packed or planned on. So my first question is, could he use the shakeology twice in one day? I am not sure if there is anything against using the shake more than once a day. Is it bad to not feed your body after your work out?

Or do you have any suggestions? Any advise would be appreciated. Instead, you could try drinking a recovery shake or a fast-digesting protein shake like whey — both will help you recover more quickly, and you can find both on Beachbody. I hope this helps, but please let me know if you have any other questions.

Keep up the good work! Hello — just reviewing your site and I have a Q. I am assuming it means weight — but how much weight — in regards to bread wg.

Much thanks, Kathi Hodge. Hi Lori, No, the container system is meant to get you eating a balanced diet by ratio. If you did that you would be changing the ratio of macronutrients. The containers are not the same calorie amount either, so you would end up consuming to many or not enough calories. Hi Mara, During the summer I grill both. During the winter, I will pan fry steak on each side for a couple of minutes and then broil in the oven flipping every two minutes until cooked through.

Pork tenderlon during the winter is baked in the oven or slow cooked in the crock pot. Just a quick question…when you say you pan fry your steak and then broil, what are you cooking the meat in? Do you have to use a container for oil or something?

Also, is that the same with the veggies? Should they all be steamed only? Any help you could give would be great: Hi Courtney, I use a cast iron skillet to brown and then broil. I use a tsp of coconut oil to fry in and yes you count it. Veggies can be cooked any way you like them.

Hi Maysa, the best time to exercise is whenever you will be most likely to actually exercise and less likely to find an excuse not to. The best time is when you can most easily make the time to exercise and schedule it into your day. I am not looking to lose weight is this not the right program for me?

Hi Kerri, you can do a hybrid program combining the two programs. Results will include overall toning and shaping, as well as increased strength, flexibility, and endurance. There is quite a variety to choose from. I am in the daily caloric range. My question is how do I meet that goal per day with six meals? When I wrote out a sample meal plan for one day, I still did not have enough containers filled as recommended. Hi Kiara, you just need to eat more than one of select color containers at at your planned meals until you meet your daily requirements.

The good news is that you have a couple options. For example, add one or two fruits or even one fat to your Shakeology to make it not just a red, but a red, a purple or two, and a spoonful. Thanks for all the information!!!

I know you said IdealShape is not comparable to Shakeology nutritionally…. But if I was to still use it I have two huge containers left!! Or is there no way to infuse it with this program??? The Fix is designed to get you eating healthy by being strict and consuming only ingredients found on the diet list, so to use something else would not be beneficial to your overall results.

What about the Isagenix Lsalean Meal replacement shakes? From what I have read they are very similar to Shakeology so could they be infused with the 21 day fix as a red?? Maybe, yellow and red container, limiting to three times a week.

Hi Bethany, Thank you for the time you put into this eating plan. It is such a help! Shakeology uses whey protein, Bodykey uses soy protein. I would rather drink whey every day. Bodykey also uses stevia. Many foods already contain this, and the body is usually sufficient in this. Artificial sweetener commonly known by its brand name of Splenda. A study conducted by a Dr Morando Soffriti found that:.

Because of this, the Center for Science in the Public Interest had to issue a Caution label on this ingredient. Slendesta Potato Protein Extract: An extract taken from potato skin. Though a study performed by the European version of the FDA was conducted. The European Food Safety Authority found that this ingredient had problems:. A kind of seaweed added due to its iodine content, which can be used to improve thyroid help.

When the thyroid is altered, this can lead to weight gain as well as many other serious health issues. You get 16 grams of protein, which is good, but some of it comes from GMO soy. It also has a fiber blend that is made up of common thickeners, which can potentially cause side effects. One sweetener in this is healthy in Stevia, but they also add Sucralose, which may cause many health problems.

So this meal replacement combines both cheap and good ingredients. The manufacturers go by the name of Amway, they can be reached via the following contact details: The company has a total of 12 different complaints on their Better Business Bureau page. This is an independent site, which tracks customer satisfaction, and company approval. People were often disappointed with the way the company treated them. Some have explained that they often tried to cancel their auto-shipping programs, but that the manufactures continue to charge.

There were also complaints that they are difficult to deal with, and that they felt they are being scammed. They operate as a multilevel marketing company, so they use regular people to sell and market their brands. They have had issues in the past for the following controversies:.

Shake n’ Shape by BodyKey