Tuesday, April 22, 2014

21 Day Fix: Meal Plan Breakdown

Sooo the 21 Day Fix isn't JUST focused on working out.....it's also has a HUGE focus on, not only, eating healthy, but eating the correct portions of healthy food. It comes with your workout DVDs and a booklet that explains the entire meal plan along with some awesome color-coded, portion controlled containers. (Love that!!)

The meal plan is about 40% carbs, 30% protein, and 30% fat, which helps you lose weight while also fueling your body for some added energy. You can follow the plan for the 21 days and then she explains how you can choose to continue the plan after the 21 days are complete. (There's a formula to calculate calories for both.....during and after the initial 21 days.)

We've all seen the little shortcuts that show how you can "estimate" portion sizes using your hands, like this:
But honestly..... how often do we really even follow it and everyones hands are different sizes, so how can it really be accurate??!! Plus, using food scales can be unhandy and just add additional time to your food prep process. The containers that come with the 21 Day Fix simply take all the guess work out of portion control and also help adjust your eyes to what the proper portions of each food really look like. They say abs are made in the kitchen... it's 80% food and 20% exercise. As someone who has never had defined abs (Never!), I'm willing to try this out, FOR REAL! ((Especially since having abs is one of my ultimate goals)) This programs designed to give you a few splurges that we sometimes need during the week...like chocolate, a glass of wine, whatever... it's all about learning to re-train your brain to not expect those splurges ALL the time (like an after dinner dessert). It's all about moderation.

When I read through the meal plan for the first time, I was a bit overwhelmed, but after reading through everything it's actually super simple. There's a formula in the booklet that will help you determine your daily calorie target, which helps you to determine how many servings of each container you are allowed each day. I will give you a quick overview so you have an idea of what's going on here...

I'm in the 1,200-1,499 calorie range (which is the lowest range), therefore, I am allowed each of the following in one day...
3 Green Containers (veggies)
2 Purple Containers (fruits)
4 Red Containers (protein - note that a scoop/packet of Shakeology counts as 1 red container, and then you need to take whatever you add to it beyond water/ice into account)
2 Yellow Containers (starch/grain) 
1 Blue Container (healthy fats --- includes things like avocado and a variety of nuts and cheeses)
1 Orange Container (seeds/21 Day Fix dressings)
2 Teaspoons (a variety of nut butters and oils --- note: a teaspoon is not included in the package)
Here's how I've been spreading my containers out through the day:

(Plus 2 teaspoons of PB as an after workout snack)

Here's an example of what I ate monday:
Breakfast: 2 hard boiled eggs, oatmeal and grapes
Snack: Sweet peppers & hummus
Lunch: Sallad with a grilled chicken breast
Snack: Vanilla Shakeology & a small banana
Dinner: Chicken, mixed veggies and 1/3 of a baked potato
After workout snack: 2 teaspoons of peanut butter

There's also a page in the meal plan that explains all of the approved items that go into each container and they're listed from top (best choice) to the bottom. So essentially to see the best results, Autumn suggests that you pick items that are higher on the list. There's a list of seasonings that you can use as much as you'd. There's also dressings recipes, which account as an orange container. If you want to splurge one day, then you can put milk in your Shakeology up to 3 times a week, but make sure to switch out a yellow container each time you use it. This meal plan really gives you a TON of options.

I have new challenge groups starting every 2 weeks, so if this sounds like something you would also like to try, feel free to reach out to me on the blog or via email. I'd love to work with you as you journey toward better health & fitness. :-D


  1. I just ordered the 21 day diet this morning! I was so glad to see your post. I should receive my kit by thursday. I will join you on your jouney!

  2. How's it going Pamela? :-) Hope you're loving the 21 Day Fix!!!

  3. I have just finished my first round with the 21 Day Fix! I love it!!! I have found that it is so easy to follow. I am very excited to start round two!! I have lost 12lbs and several inches! The best part is that I feel soooo much better!!

  4. did you just do original oatmeal? :-)

  5. Do you all prepare and bag your food ahead of time after you measure it I really want to do this but worried it doesnt work and waste of money it's expensive?