The 21 Day Fix Diet and Meal Plan

21 Day Fix Diet

Sustainable weight loss is typically achieved gradually, opposed to rapid weight loss that comes through extreme measures. The 21 Day diet has quite possibly found the balance between rapid weight loss and sustainability. This program promises up to 15-pound weight loss in just 21 days (3 weeks) yet can be maintained through the diet patterns learned through the process.

The 21 Day Fix Diet

Foods to Eat


  • Spinach
  • Kale
  • Cauliflower
  • Broccoli
  • Asparagus
  • Peppers
  • Beets
  • Collard Greens
  • Tomatoes
  • Watercress
  • Ginger


  • Passion Fruit
  • Strawberries
  • Star Fruit
  • Tangerines
  • Cantaloupe
  • Blueberries
  • Blackberries
  • Apples
  • Oranges
  • Lemon/Lime Juice


  • Skinless Chicken
  • Lean Ground Chicken
  • Turkey
  • Fish
  • Eggs
  • Shakeology
  • 1% Greek Yogurt

Nuts & Seeds

  • Pumpkin Seeds
  • Sesame Seeds
  • Ground Flax
  • Olives
  • Sunflower Seeds

Fats & Others

  • EVOO
  • EV Coconut Oil
  • Walnut Oil
  • Flaxseed oil
  • Nut Butter
  • Seed Butter
  • Pumpkin-Seed Oil

What to Drink

Water is included as free food along with vinegar, spices, and some seasonings. Therefore, the short answer is water. However, you can also enjoy fruit-infused waters, coffee, and teas but without sweetener and you must count any milk or creamer added. You are allowed 3 indulgences per week on the 21 Day Fix program. This means you can use these indulgences towards your beverages and enjoy alcohol, real fruit juice, or kombucha.

Foods to Avoid

The 21 Day Fix program does not limit many foods but focuses on portions. This allows the dieter to maintain their weight loss through integrating what they have learned. There are a few categories of food and beverages encouraged to avoid for the 3 weeks and include added sugars, refined carbohydrates, processed foods, fried foods, and alcohol.


  • Maple Syrup
  • Honey
  • Agave Nectar
  • Splenda
  • Equal
  • NutraSweet
  • Xylitol
  • Stevia

Processed Foods

  • Deli Meats
  • Candy
  • Bread
  • Alcohol
  • Refined Carbs
  • Fried Foods

21 Day Fix Diet Meal Plan

1200 Calorie Meal Plan – This is the ultimate plan for maximum and rapid weight loss. This plan allows for 3 greens, 2 purple, 4 red, 2 yellow, 1 blue, 1 orange, and 2 oils.

21 Day Fix Extreme Meal Plan – The 21 Day Fix Extreme meal plan almost entirely resembles the traditional meal plan except for fewer yellow containers, which are associated with carbohydrates. This 21 Day Fix option is more related to increased exercise.

21 Day Fix Vegan Meal Plan – The typical 21 Day Fix meal plan without animal proteins. This meal plan is unique in that it does not contain Shakeology as most because of its vegan nature. Those who follow a vegan diet differ from vegetarian dieters in that they do not eat any animal products, while vegetarians will generally still consume products from animals, like milk and cheese.

Our Registered Dietician has created a 8-page full week of meals for the ideal 21 Day Fix Diet meal plan, including:

  • Breakfast, Lunch, Dinner, & Snacks for each day of the 7-Day meal plan
  • Full Macronutrients for each day of the week including calories, protein, fats, and carbs
  • Diabetic Diet recipes
  • Shopping List

Health Benefits

Promotes eating healthy foods – The 21 Day Fix meal plan is unlike many other fad or temporary diets in that it promotes healthy eating on a long-term basis. This occurs because each container represents a specific food category and the recommendations for what foods go into these containers. After the 21 days have ended most dieters will find that they no longer crave unhealthy foods and surprisingly enjoy more nutrient-dense options.

Weight Loss – The simple design of the meal plan, even without exercise, will usher in weight loss for those following it according to the guidelines. This is because the diet removes many of the high calorie and low nutrient foods most dieters eat on a regular basis.

Portion Control – The portion containers are the foundation of all the benefits in one. Dieters will learn what a portion of each food group actually looks like and will be able to carry that over into their everyday life post-21 Day Fix.


How do I calculate my 21 day fix meal plan?

To find your container plan you’ll need to follow a three-step calculation that results in the calories you need.
Current Weight X 11 = BMR (basal metabolic rate)
BMR + 400 (workout calorie burn) = Maintenance Calories Needed
Maintenance Calories (minus) 750 = Target Calories to Consume

What foods are allowed on the 21 day meal plan?

You are allowed just about any whole food while on the 21 Day Fix diet plan including vegetables, fruit, and meat or fish. You are also allowed healthy fats, seeds, carbs from whole food sources, seasonings, and nut butters.

How many containers do I get for 21 day fix?

You will receive 7 total colored containers with the option to order additional. 

What do you eat for breakfast on the 21 day fix?

This depends on the amount of the various containers you can have throughout the day and how you want to divide those. It is best to try and work in a yellow and red container along with green for breakfast to ensure you are getting fiber and protein to help sustain your hunger. This equates to carbohydrates, protein, and vegetables. This means you could have oatmeal, eggs, and spinach, or something along those lines. 

Bottom Line

The 21 Day Fix program uses a combination of daily workouts and portion control to bring about weight loss results for dieters. The plan aids in weight loss by improving portion sizes and nutrient-rich food choices. It may feel too restrictive for some and can be unsustainable once the program has ended. However, the main goal of the program is that dieters are leaving the program with tools to make better choices on a regular basis. For long-term results, it is best to continue implementing these lessons on most days with most meals.


Trista Best Registered Dietician

Trista K. Best, RD

Trista Best is a Registered Dietitian and has worked in Public Health for 10 years focusing on nutrition and health promotion. As a Dietitian she seeks to provide her clients with the skills necessary to take control over their health, one decision at a time.

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