The 21 Day Fix eating plan is based on the principle of portion control, using a set of color-coded containers to guide your food intake. By eliminating calorie counting, the system simplifies the process of balancing your daily macronutrient intake. Each container corresponds to a specific food group, ensuring you receive a wide variety of nutrient-dense, whole foods. Below is a comprehensive look at the foods approved for each container and category.
The Color-Coded Container System Explained
To begin the 21 Day Fix, you first calculate your target calorie bracket based on your current weight and activity level. This calculation determines how many servings of each color-coded container you are allotted per day. The program encourages eating real, wholesome foods and preparing meals at home to avoid processed items.
Green Container (Vegetables)
This container is for your daily intake of vegetables, which are high in vitamins, minerals, and fiber. Common choices include broccoli, spinach, kale, cauliflower, bell peppers, asparagus, cucumbers, Brussels sprouts, carrots, and salad greens.
Purple Container (Fruits)
Fruits provide essential nutrients and are a great source of natural sweetness. Approved options include blueberries, strawberries, raspberries, apples, bananas, oranges, cantaloupe, watermelon, and grapes.
Red Container (Proteins)
This container is for lean protein sources crucial for muscle repair. Examples are skinless chicken breast, lean ground turkey, fish, eggs, plain Greek yogurt, and tofu.
Yellow Container (Carbohydrates)
Complex carbohydrates for energy are in this container. The plan favors options like sweet potatoes, brown rice, quinoa, whole-wheat pasta, oats, black beans, and lentils.
Blue Container (Healthy Fats)
This container helps incorporate important healthy fats. Approved foods include avocado, almonds, cashews, walnuts, pecans, and cheese like feta or goat cheese.
Orange Container (Seeds & Dressings)
This small container manages calorie-dense seeds and dressings. Pumpkin seeds, sunflower seeds, sesame seeds, olives, and homemade dressings are included.
Teaspoons (Oils & Nut Butters)
Oils and nut butters are measured in teaspoons. Extra-virgin olive oil, coconut oil, almond butter, and peanut butter are approved.
Free Foods and Treats
Water, spices (without salt), lemon/lime juice, and vinegar are considered free foods. The program also allows for occasional treat swaps, such as wine or dark chocolate.
Comparison of Approved Food Categories
| Food Category | Example Foods | Why It's on the Plan | Container |
|---|---|---|---|
| Vegetables | Broccoli, Spinach, Bell Peppers | Provides fiber, vitamins, and minerals; low-calorie density. | Green |
| Fruits | Berries, Apples, Mango | Excellent source of vitamins, antioxidants, and natural sugars. | Purple |
| Proteins | Chicken Breast, Fish, Eggs | Essential for muscle repair and satiety. | Red |
| Carbohydrates | Sweet Potato, Quinoa, Brown Rice | Provides long-lasting energy; whole-grain options preferred. | Yellow |
| Healthy Fats | Avocado, Nuts, Cheese | Supports optimal bodily functions. | Blue |
| Seeds & Dressings | Pumpkin Seeds, Olives | Adds flavor and texture in controlled portions. | Orange |
| Oils & Nut Butters | Olive Oil, Almond Butter | Concentrated source of healthy fats. | Teaspoon |
How to Master Your Food List
- Plan your meals: Planning helps you stick to the approved list.
- Prep ahead: Preparing ingredients in advance saves time.
- Read labels: Check for added sugars or preservatives in packaged foods.
- Stay hydrated: Water is a free food and supports weight loss.
- Get creative: Mix and match foods within categories for variety.
Conclusion
The 21 Day Fix simplifies healthy eating with its portion control container system and focus on whole foods. The approved food lists offer a variety of nutritious options to support weight loss goals. The principles learned, such as balanced eating and portion control, can be applied long-term. Adhering to the food lists and container counts is key to success.
Learn more about the program details and find resources at Beachbody on Demand.
