Beachbody has updated their food list over the years, and the 21 Day Fix has slowly evolved into the nutrition program called Portion Fix. Beachbody has spoken unofficially on social media about foods not on the list, and I’ve pulled together all of that information for you along with the official food list and created a handy food list that you can reference.

Why does your food list look different? 

When I’m in my kitchen cooking, or answering questions from readers, I like to be able to easily reference the Ultimate Portion Fix book. I don’t carry the book with me though, so it’s always helpful to have this Printable Updated 21 Day Fix Food List with me. I have a screenshot of it on my phone so I can reference it while I’m out, as well as one that I have printed and hung on my fridge. 

I’m not a Beachbody coach or salesperson, I’m just like you – someone on a lifelong journey to a healthy lifestyle. I have taken courses and earned my Precision Nutrition Certificate, so much of the information I share is from a nutrition background as well.

What is included on the 21 Day Fix Updated Food List?

The ONE page color coded food list contains the approved items from each of the food groups / color-coded containers:

(as a bonus, each link below leads to a list of recipes that counts as at least one full container of each color – this is so helpful when meal planning!)

• Green Container: 1 cup, veggies like lettuce, broccoli, collard greens, and asparagus.
• Blue Container: 1/3 cup, healthy fats like cheese, avocado, and coconut milk
• Orange Container:  2 tablespoons, like pumpkin seeds and dressings
• Purple Container: 1 cup, fruits such as apples, bananas, and berries. 
• Red Container: 3/4 cup, protein like protein powder, tofu, cottage cheese, whole eggs and egg whites, and greek yogurt. The vegan list has vegan foods such as veggie burger, beans, and tempeh. 
• Yellow Container: 1/2 cup, whole grain english muffins, peas and carrots, and sweet potatoes.
• Free food list (yup, there are free foods on the list!)
• Teaspoons: a literal teaspoon, mayo, nut butter, and extra-virgin olive oil
• Treat swaps: Your “junk food” is a treat swap.
• Coffee bar options
• Water options
• Each list also contains a page of shopping tips, FIX tips, and life tips for the most successful round. These are things you might need explained to you, like how tomato sauce counts as a green if there is no sugar added, but a purple if the ingredient list contains sugar.

The TWO page color coded food list includes all of the above plus:

• It contains larger print
• Flour options and their containers
• Milk options and their containers

I’ve also added information that every FIXer should know, including container sizes and nutrition information for each container. This 21 Day Fix container guide helps you make educated decisions when you’re choosing what to eat.

For example, knowing that the yellow container averages 45-140 calories, you can assume that one 120 calorie serving of whole grain bread is a yellow. This helps you when picking out foods at the grocery store!

Click below to view, download, or take a screenshot of my printable 21 Day Fix Food Lists!

• 21 Day Fix Food List: 1 page
• 21 Day Fix Food List: 2 pages
• 21 Day Fix Vegan Food List

Looking for more 21 Day Fix resources?

If you’re looking for more tools like meal planning worksheets, weight loss and measurement trackers, and even an editable meal planning spreadsheet, you’re going to love my free printable library.

If you’d like access to the printables, please sign up for emails and my login will be sent to you. (After entering your email address, you will be added to the My Crazy Good Life email list. You can unsubscribe at any time.)

Becca’s Tip: Download and print two copies of the list. If you’re printing the two-sheet option, place pages back to back in a clear page protector. Hang one on the side of your refrigerator, stick one in your meal planner, and take one with you to the grocery store so you have an easily accessible shopping list to make refer to while you shop.

What’s the difference between the 21 Day Fix and Ultimate Portion Fix?

The 21 Day Fix program has undergone many changes over the years. In 2019, Beachbody decided to call it the Ultimate Portion Fix, and currently it’s known as Portion Fix.

Is the 21 Day Fix Food List in a certain order?

Yes! I know a lot of people are frustrated that the list isn’t in alphabetical order, but there is a reason for this. 

While all of these foods are healthy and promote weight loss, the most nutritious ones are at the top of each container list. If you’re looking for the best way to buckle down past a plateau and continue losing weight, for example, I’d choose sweet potatoes over brown rice, or chicken breast over beef.

More 21 Day Fix Resources:

-There are more than 280 clean eating and healthy 21 Day Fix recipes here on My Crazy Good Life, and all have containers calculated for you. There are new recipes added weekly!

–How to count containers for a recipe on the Fix video (there is a written explanation as well).

–How to tell if something is 21 Day Fix approved

-Meal prep is not necessary for the Fix, but meal planning is. Think of it like a budget–instead of money, you’re budgeting your food to get the most success on the diet.

• Free 21 Day Fix Meal Plans These sample plans include different meals made from the approved food list that fit within your daily calories.
• Paid 21 Day Fix Meal Plan Options These include a grocery list and tells you what to eat every day of the week. There are meal plan options for every bracket, based on your calorie needs

Comments have been closed on this post. To access the printables, enter your information in the box above and be sure to add becca@mycrazygoodlife.com to your address book. 

The post Updated 21 Day Fix Food List (2024) Free Printable appeared first on My Crazy Good Life.

Whether you are trying Instant Pot meal prep for weight loss goals, to save money, or to save time–these recipes can help.

Looking for more ideas? Join our Facebook group! 

To use the free grocery list feature for these recipes:

This website allows you to save your recipes, make custom meal plans, and print grocery lists–for free!

Let’s get prepping!

1. Choose a few of these easy sides to prep for the week

• Instant Pot Brown Rice
• Instant Pot White Rice
• Instant Pot Quinoa
• Instant Pot Spaghetti Squash
• Brown Rice and Quinoa

Additional Easy Recipes & Tips for prep day:

• Chicken Stock and Turkey Stock  
• How long to cook vegetables in the Instant Pot 
• Instant Pot Mashed Potatoes (but with cauliflower)
• Instant Pot Hard Boiled Eggs

2. Breakfasts – Choose one or two to prep for the entire week

If I choose two of these recipes, I always freeze some of it because two full recipes for breakfast is a bit much if I’m the only person eating it.

Bonus: These are all healthy breakfasts that include serving sizes and counts for both the 21 Day Fix and Weight Watchers. 

• Chorizo and Eggs made with ground turkey
• Starbucks Egg White Bites
• Mini Frittatas
• Apple Cinnamon Oatmeal Cups
• Amish Baked Oatmeal
• Blueberry Lemon Zest Steel Cut Oats  

Grocery List for these breakfast recipes:

Non-Instant Pot recipes to prep while your pot is in use:

Unless you have multiple pots, you’re going to have some down time while your recipes are cooking. I recommend using this time to cut veggies for snacking and make some non-Instant Pot recipes.

These recipes can be made in about 30 minutes and are perfect for snacking or as part of your lunch.

• Oatmeal Peanut Butter Protein Balls
• Just Crack an Egg Copycat Recipe
• No Bake Coconut Bars
• Healthy Buckeye Recipe
• Banana Oatmeal Chocolate Chip Cookies

Grocery list for these snack recipes:

If I step out of the kitchen while I’m prepping, even if I’m waiting for something to cook, I find that I lose my motivation to prep. The name of the game for me is “don’t leave the kitchen” ;)

3. Meal Prep Instant Pot Lunches and Dinners:

Most of these recipes can be made in the slow cooker as well! It’s a great way to get more done on your prep day.

There are a couple of ways you can plan these.

1. Choose one recipe to eat all week for lunches, and choose three to make and freeze for busy weeknight dinners (I do leftovers for two days).
2. Choose multiple recipes and plan on eating a recipe for dinner, then lunch the next day. This is an easy way to have meal prep lunches for the week without a ton of prep.

Instant Pot Lunch Recipes:

• Rotisserie Chicken You can use this set of recipes to cook your chicken with any of these delicious flavors: Lemon & Parsley, Rosemary & Garlic,  Mexican Citrus, Lemon Garlic, and hearty vegetable. 
• Healthy Hamburger Helper
• Minestrone Soup
• Instant Pot Meatballs This is a super versatile recipe that is great for heating up during the week.
• Teriyaki Meatballs
• Instant Pot Healthy Crack Chicken (dairy free version here) Eat this as a dip, lunch, used to stuff your veggies–there are so many things you can do with this delicious and versatile recipe! 
• Instant Pot Stuffed Pepper Soup
• Instant Pot Buffalo Cauliflower Macaroni and Cheese  I don’t need to say more about this one. Buffalo chicken wins my heart every. time. 

Grocery List for these recipes:

Instant Pot Dinner Recipes:

• Instant Pot Risotto Add mushrooms, asparagus, or your other favorite vegetables! 
• Instant Pot Cajun Chicken Alfredo
• Tuscan Chicken Pasta This is one of the most popular recipes on My Crazy Good Life–creamy and hearty but still healthy, and if you don’t have sun dried tomatoes you can use cherry tomatoes! 
• Swedish Meatballs
• Crack Chicken and Rice Casserole Another variation of Crack Chicken, this is so delish! The frozen chicken and dry rice are perfect together in the Instant Pot. 
• Instant Pot White Chicken Chili
• Instant Pot Beef Pho Not a simple or quick recipe–I’ll admit that right away. But it’s delicious and satisfying to make. 
• Orange Chicken
• Instant Pot Spaghetti
• Instant Pot Chicken Burrito Bowl with frozen chicken, dry brown rice, and dry black beans
• Instant Pot Turkey Breast

Looking for more awesome Instant Pot Recipes? I’ve got 100 healthy Instant Pot recipes here, and a ton of healthy Pressure Cooker Recipes here.

Recipe Tips:

• You can easily use chicken breasts or chicken thighs in these recipes, they’re easy to swap and require no changes to the pressure cook time.
• Use raw veggies for a last minute side dish
• Most of these recipes are gluten free as is, but you can definitely swap regular pasta for gluten free!
• These recipes use whole grain pasta, which requires different cooking times than regular white pasta. They can’t be swapped out in a recipe.

Save

SaveSave

The post Healthy Instant Pot Meal Prep Recipes appeared first on My Crazy Good Life.

Stevia is all the rage lately, but as with anything popular there are also some products that we need to watch. Not all brands are completely up front with their ingredients, so the first thing we need to learn is to always read the FDA label. 

Is Stevia good for you?

If you’re not growing your own, you should know that some brands of stevia are great, and stevia is a great choice in natural sweeteners. It’s the blends and mixes that we need to be leery of…some even contain artificial sweeteners, which defeats the purpose of using a natural sweetener.  

Stevia doesn’t spike your blood sugar like traditional refined sugars, which makes it a good choice for those who are watching what they eat and those with high blood pressure.

Is Stevia safe?

Yes, Stevia is safe. While I can’t speak for Stevia with other ingredients mixed in, if you find pure Stevia you’ll be avoiding added sugars and artificial sugars in your diet.

What is Stevia Sugar Substitute?

Stevia is a natural sweetener derived from the leaves of the plant species Stevia Rebaudiana. The part that makes them sweet are called steviol glycoside. The plants are native in Brazil and Paraguay, but you can easily grow them in your garden here in the United States.

Stevia is up to 200 times sweeter than sugar, which means that you need to use a very small amount to sweeten your baked goods and drinks. 

As of now, stevia extract lives among the sugar substitutes at your local grocery store. The main difference between stevia and other sweeteners is that it comes from a plant and not a chemical.

What To Look For In Stevia

Rather than give you a hard and fast list of brands that are okay, I’m going to show you exactly what to look for in Stevia. Since brands often change their ingredients and packaging, this is a much better system than relying on what something looks like or is called in the stores.

If you’re on the 21 Day Fix, you’ll want to listen up because natural sweeteners like Stevia are on the approved food list, but artificial sweeteners are not.

Stay away from:

Here’s what you don’t want to see in your Stevia. When shopping for this natural sweetener, stay away from:

• Sugar

Be careful when shopping for Stevia to make sure that sugar is not in your no-calorie sugar alternative.

• Other Artificial Sweeteners 

Artificial sweeteners can impact your metabolism and stall your weight loss. Stevia on its own is a natural sweetener (it comes from plant sleaves) that is sugar free, calorie free, and relatively low impact for your body.

When you are purchasing your Stevia, ensure it doesn’t contain artificial sweeteners or filler ingredients by reading the Food and Drug Administration’s nutrition label as well as the ingredients.

Common artificial sweeteners that are sometimes used in Stevia are:

• xylitol
• sucralose
• aspartame
• saccharin

Watch out for hidden ingredients

Here’s a label that will show another way (aside from reading after the word “Ingredients”) to see if there are other sugars getting involved with your Stevia.

Sometimes you’ll notice that there aren’t a list of ingredients on a package, but the nutritional label shows that there is erythritol (sometimes labeled sugar alcohol) under sugars or carbs on the label. 

This is from a product I found online, and while there are no ingredients listed, I saw that the label shows erythritol at 3g per serving.

This is ok:

Now we’re going to take a look at what labels will look like when you are buying Stevia that is natural, and made from only Stevia leaves.

Here we see a label that is showing us that nothing is added under total carbohydrates or sugars. We can feel more confident that there are no extra ingredients added to this Stevia. 

• Stevia Only

Unfortunately, it’s easy for brands to bulk up their product with sugars and artificial ingredients. You need to be diligent in looking for Stevia that is only Stevia and nothing else. 

Stevia is made by drying the plants and extracting the rebaudioside A (also called Reb A) with water. That crude Stevia extract is then crystalized. One brand that rises above the rest when it comes to Stevia production is SweetLeaf–they use only water and not chemicals to crystalize their Stevia.

Summary:

The biggest point I can make about Stevia is this: there are only a handful of real Stevia options out there.

If you are doing all the hard work of changing your diet and exercising, etc. don’t derail yourself with products and ingredients that are not in line with your goals. 

Using Stevia products that are 100% pure is the best way to add a sweet taste to your foods and drinks. Other forms of Stevia could leave you with a bitter aftertaste, upset stomach, and cravings for sweets. 

Looking for other posts about nutrition? 

If you are looking for more information about nutrition, here are a few popular articles:

• What is Gellan Gum? 
• What Are Beets Good For?
• High Protein Vegetables & Why You Should Be Eating Them!
• Processed Oils: Which Are Healthy Oils?
• What is Nutritional Yeast?

The post Stevia Sugar Substitute: Is Stevia Good for You? appeared first on My Crazy Good Life.

Learning how to count containers for the Fix is pretty straightforward until you start making recipes like soups, stews, casseroles, and chili, and where several foods from the approved food list are mixed. It’s important to remember that recipes like these are never exact, and that is okay.

What are the 21 Day Fix container sizes?

The first step of counting containers in a fixed recipe is knowing how much of one type of food fits in each color coded container so you can accurately count them.

• Green (vegetables): 1 cup
• Red (protein) 3/4 cup
• Yellow (carbohydrates) 1/2 cup
• Purple (fruit) 1 cup
• Blue (healthy fats) 1/3 cup
• Orange (seeds and dressings) 2 tbsp
• Teaspoons (oils and nut butters) 1 tsp

Is it 21 Day Fix approved?

Next, you will need to make sure all of your ingredients are on the approved 21 Day Fix food list. Simple swaps like brown rice for white rice, whole wheat pasta for plain, and olive oil for vegetable oil can Fix a recipe quickly.

Be sure and double check your specific program because the 21 Day Fix program, 21 Day Fix Extreme, and 80 Day Obsession all have slight variations on the approved list.

Let’s learn How to Calculate Container Counts for the 21 Day Fix

In the picture below I have used my Easy Fajita Breakfast Casserole Recipe to show you just how easy it is. We start by adding all of the ingredients from each containers together.

• 1/2 cup onion (1/2 green) + 1 1/2 cup bell peppers (1 1/2 greens) = 2 Green containers for the entire recipe.
• 1 tablespoon of olive = 3 teaspoons for the entire recipe
• 4 eggs = 2 reds for the entire recipe

Now you will figure out the container count by dividing each container total by the number of servings. This recipe is 2 servings, so you will divide each container total by 2.

• 2 greens/2 servings = 1 Green Container per serving
• 3 teaspoons/2 servings = 1 1/2 teaspoons per serving
• 2 reds/2 servings = 1 red per serving

Your final total is 1 Green, 1 Red, and 1 1/2 teaspoon per serving.

Still struggling to understand?

That’s ok–I need to see things in action. While this video is long, it goes through each step of how to count containers for the Ultimate Portion Fix.

If you’re more if a visual learner like I am, check out this video where I break down my 21 Day Fix Goulash.

21 Day Fix Meal Plan Options

If this is too much right now–maybe you’re on your first round of the Fix–use one of these easy and free 21 Day Fix meal plans instead.

I have several meal plans with the containers already figured for you, just click your calorie bracket below.

• 21 Day Fix Meal Plan A | Eating Plan A 1,200-1,499 Calories
• 21 Day Fix Meal Plan B | Eating Plan B 1,500 – 1,799 Calories
• 21 Day Fix Meal Plan C | 1,800 – 2,099 Calories Per Day
• 21 Day Fix Meal Plan D | Meal Plan 2,100 – 2,299 Calories
• 21 Day Fix Meal Plan E | 2,300 – 2,499 Calories Meal Plan
• 21 Day Fix Meal Plan F | 2,500 – 2,800 Calories Meal Plan

Where can I get 21 Day Fix recipes with container counts?

If converting your own recipes isn’t your thing check out some of my favorite recipes below (they already have counts).

• 21 Day Fix Meatballs
• Healthy Beef Stroganoff
• 21 Day Fix Cauliflower Fried Rice

It’s important to remember that while you lose weight all medical advice, diagnosis, or treatment come from your healthcare professional. I am not a Beachbody Coach and do not receive a commission from Team Beachbody.

The post How to Calculate Container Counts for the 21 Day Fix appeared first on My Crazy Good Life.

There are no recipes to follow in this meal plan–just simple foods that fit right into your 21 Day Fix portion control containers. This Portion Fix meal plan is perfect for those of you just starting out on the Fix.

Can I lose weight in bracket B?

You can–but you have to trust the process. Many people feel like they have to eat a ton of food on the 21 Day Fix, so once you understand that all of the containers work together to provide results, you’ll see weight loss!

The 21 Day fix eating plan consists of 6 Brackets each representing a calorie range. Plan B is the 1500-1799 calorie level. It consists of the following number of daily color coded containers:

• 4 Green Containers (Vegetables)
• 3 Purple Containers (Fruit)
• 4 Red Containers (Protein)
• 3 Yellow Containers (Carbohydrates)
• 1 Blue Container (Healthy Fats)
• 1 Orange Container (Seeds and Dressings)
• 4 Fat Teaspoons (Oils, Nut butters, and see seed butters)

A note about nut butters on the 21 Day Fix.

When purchasing peanut butter or other nut butters, it is important to pick up the natural variety. You’re looking for the label to list only the nut, and maybe salt. Nothing else. Additions like processed oils and sugar are not part of healthy eating.

If you have a nut allergy you can use sun butter or other seed butters in the same measurement.

How to use this meal plan:

To use this meal plan, you’ll need an updated food list. If you see a food in the plan below that you don’t care for or don’t have on hand, go ahead and choose another food from the same color on your food list–it’s as simple as that. 

If no amount is given for a food item, please refer to the Food List to see how much goes into a container. 

To gain access to the food list, add your email address here and the link and password will be sent to you immediately.

Looking for an easy meal plan and grocery list for all 21 days? You can purchase one right here in my store!

Easy 21 Day Fix Meal Plan for Bracket B

Monday

Breakfast:

1/2 cup cooked oatmeal (1 yellow container), 1 teaspoon nut butter (1 teaspoon), 2 eggs (1 red container), sauteed spinach (1 green container).

Snack:

1 cup of frozen blueberries, thawed (1 purple container).

Lunch:

6 slices of deli ham (1 red container), whole wheat bread (1 yellow) mayo (1 teaspoon), tomato slices (1 green container).

Snack:

Greek yogurt (1 red container), 1/2 banana (1 purple container), nut butter (1 teaspoon).

Dinner:

Chicken breast (1 red container) cooked in olive oil (1 teaspoon), 1/2 cup cooked brown rice (1 yellow container), steamed broccoli (1 green container), 10 olives (1 orange container).

Snack:

20 pistachios (1 blue container), 1 apple (1 purple container), sugar snap peas (1 green container).

Tuesday

Breakfast:

Whole wheat toast (1 yellow container) with butter (1 teaspoon), 2 eggs (1 red container), tomato slices (1 green container.

Snack:

Grapes (1 purple container)

Lunch:

Chicken breast (1 red container) cooked in coconut oil (1 teaspoon), with sweet potato (1 yellow container), and sauteed spinach (1 green container)

Snack:

Frozen blueberries, thawed (1 purple container), celery (1 green container), hummus (1 blue container).

Dinner:

Ground turkey (1 red container) cooked in olive oil (1 teaspoon), whole wheat pasta (1 yellow container), marinara sauce (1 green container), 10 olives (1 orange container).

Snack:

Cottage cheese (1 red container) 1/2 banana (1 purple container), nut butter (1 teaspoon).

Wednesday

Breakfast:

Oatmeal (1 yellow container), nut butter (1 teaspoon), 2 eggs (1 red container) sauteed spinach (1 green container).

Snack:

1/2 a banana (1 purple container)

Lunch:

Chicken breast (1 red container) cooked in coconut oil (1 teaspoon), sweet potatoes (1 yellow container), 5 steamed brussels sprouts (1 green container).

Snack:

Cucumber slices (1 green container) grapes (1 purple container) 2 cheese sticks (1 blue container)

Dinner:

Extra lean ground beef (1 red container) cooked in olive oil (1 teaspoon), cauliflower rice (1 green container), 2 corn tortillas (1 yellow container), 10 olives (1 orange container).

Snack:

2 hard boiled eggs (1 red container), 1/2 banana (1 purple container), and nut butter (1 teaspoon).

Thursday

Breakfast:

Whole wheat waffle (1 yellow container), nut butter (1 teaspoon), Greek yogurt (1 red container).

Snack:

1 banana (2 purple containers)

Lunch:

Salad greens of your choice (2 green containers), chicken breast (1 red container) cooked in olive oil ( 1 teaspoon), Fix approved dressing (1 orange container).

Snack:

Whole wheat toast (1 yellow container) topped with mashed avocado (1 blue container), sliced tomatoes (1 green container).

Dinner:

Grilled steak (1 red container), baked potato (1 yellow container) with butter (1 teaspoon), and 5 Brussels sprouts (1 green container).

Snack:

Apple (1 purple container) nut butter (1 teaspoon), and Greek yogurt (1 Red Container).

Friday

Breakfast:

Whole wheat toast (1 yellow container) with butter (1 teaspoon), 2 eggs (1 red container), sauteed spinach (1 green container)

Snack:

Banana (2 purple containers) nut butter (2 teaspoons), coconut flakes (1 orange container).

Lunch:

6 slices deli ham (1 red container),8 whole wheat crackers (1 yellow container), 10 baby carrots (1 green container).

Snack:

Celery (1 green container) and hummus (1 blue container)

Dinner:

Ground beef (1 red container), baked potato (1 yellow container) with butter (1 teaspoon) and sauteed zucchini (1 green container).

Snack:

Greek yogurt (1 red container) frozen peaches, thawed (1 purple container).

Saturday

Breakfast:

Whole grain waffle (1 yellow container) nut butter (1 teaspoon), 2 eggs (1 red container).

Snack:

Frozen blueberries, thawed (1 purple container).

Lunch:

Salad greens of your choice (2 green containers), 6 slices deli ham, chopped (1 red container), Fix approved dressing (1 orange container).

Snack:

Grapes (1 purple container), 8 whole wheat crackers (1 yellow container), 10 baby carrots (1 green container) and 2 cheese sticks (1 blue container).

Dinner:

Grilled chicken (1 red container), baked potato (1 yellow container) with butter (1 teaspoon) and green beans (1 green container).

Snack:

Cottage cheese (1 red container), apple (1 purple container) and nut butter (2 teaspoons).

Sunday

Breakfast:

Oatmeal (1 yellow container), nut butter (1 teaspoon), 2 eggs (1 red container), sauteed spinach (1 green container)

Snack:

Frozen peaches, thawed (1 purple container).

Lunch:

Whole wheat bread (1 yellow container), 6 slices deli ham (1 red container), mayo (1 teaspoon), lettuce, tomatoes, pickles, and onions (1 green container).

Snack:

2 hard boiled eggs (1 red container), sliced cucumbers (1 green container), hummus (1 blue container).

Dinner:

Steak (1 red container), sweet potato (1 yellow container), with butter (1 teaspoon), 5 Brussels sprouts (1 green container).

Snack:

Banana (2 purple containers), nut butter (1 teaspoon), coconut flakes (1 orange container).

More easy meal plans: 

• Easy Meal Plan for Bracket A
• Easy Meal Plan for Bracket C
• Easy Meal Plan for Bracket D
• Easy Meal Plan for Bracket E
• Easy Meal Plan for Bracket F

Notes:

• Seasonings such as chili powder, pepper, cumin, garlic, onion powder, etc. are free 21 Day Fix foods.
• Hot sauce such as Tabasco or Franks Red Hot are free, but use within reason to keep the sodium down.
• Herbs like basil, cilantro, and chives are also free.
• Lemon and lime juice are free and great ways to add flavor to food and water.
• Measure food how you eat it, unless otherwise specified.
• Fill the container unless there is a number or amount given on the food list.
• Don’t switch calorie brackets without considering that the Fix was created by a team of nutritionists for each calorie range. You’ll lose the most weight by staying within your bracket.

21 Day Fix Resources:

• Updated 21 Day Fix food list for 2020
• What is the 21 Day Fix? In addition to being a clean eating program, you’ll find a ton more information about the Fix!
• How to meal plan on the 21 Day Fix
• The best meal prep recipes
• 21 Day Fix Instant Pot Recipes
• Find more free 21 Day Fix meal plans

The most popular 21 Day Fix recipes:

Sit down, make a shopping list, and start making these delicious recipes today!

• 21 Day Fix Baked Oatmeal Cups
• Healthy Tuscan Chicken Pasta
• 21 Day Fix Crack Chicken
• Air Fryer Buffalo Cauliflower

Looking for more 21 Day Fix information? Feel free to sign up for my free Quick Start Guide.

The post Easy 21 Day Fix Meal Plan for Bracket B | No Recipes! appeared first on My Crazy Good Life.

Making a meal plan is time consuming, I get it. But think of it like a monetary budget–how will you know how much you can spend every day without planning?

One of the most difficult things on the Fix is budgeting your containers, and this template helps you with just that.

Nobody wants to arrive home after a long day, start pulling out food for dinner, and realize that they only have 1 purple and 1 green left for your meal. You won’t be satisfied or full, and you’re 100% more likely to stray away from your healthy eating and weight loss eating plan if this happens.

I’ve created this 21 Day Fix meal plan spreadsheet to help you with your meal planning! It self-calculates, which is so helpful.

As you add your container counts, the spreadsheet automatically updates and shows you how many containers you have left for the day.

There are also links right in the spreadsheet for 21 Day Fix recipes with container counts to help you plan for all of your containers!

Many people start the Fix but struggle to finish it. I truly feel that meal planning is why. Meal planning makes you less likely to quit the Fix.

How to use this meal planner spreadsheet:

There are two versions of this spreadsheet–one with all of the brackets, A-F, for one week each. This also includes a tab for easily finding delicious recipes with container counts as well as a grocery list tab.

The second is a three week version (enough for one full round) with the same grocery list and recipe page.

1. The first thing you want to do is make a copy. The editing settings are closed on the spreadsheet, so head to File > Make a Copy.

2. For each bracket, you’ll see the number of containers for each color up top. If you click around a little, you’ll find some fun surprises.

3. This free 21 Day Fix meal plan template can be downloaded in Excel or used right in Google Docs, a free online program that is available for anyone who has a Google account.

You can use it online (it saves automatically) or you can download it to your desktop. It’s easy to print (you might have to adjust your printer settings to print the entire spreadsheet on one page), but I have to say that the self-calculating feature is my favorite.

4. Enter your meals and links if you have them. For example, if you add brown rice you’d mark off one yellow container. For greek yogurt, mark off a red. Peanut butter/nut butter? That’s a teaspoon. The remaining containers line will automatically update for you.

Remember: Once you gain access to the spreadsheet, tap File > Make a Copy. If you request to edit the spreadsheet, I will deny. This is because when you edit the template, it will edit the spreadsheet for all users.

File > Make a Copy

To gain access to the spreadsheet:

FREE SELF-CALCULATING SPREADSHEET 

Download the 21 Day Fix self calculating spreadsheet from our Printable Library! 

Download

This spreadsheet has:

1. Six plan sheets–one for each bracket of the Fix.
2. Calorie levels written on each sheet for your reference.
3. Links to delicious recipes with ingredients straight off the food list. Clean eating at its best!
4. Color coded columns for each container, along with links to recipes with at least one full serving of that container in case you need some ideas.

21 Day Fix Tips

These tips will help you with your 21 Day Fix meal planning. Some are videos and some are articles, but all with help you stay on track with the Fix, lose weight, and stay within your daily calorie target (and container target!).

• Updated food list
• How to meal plan for the 21 Day Fix
• Teaspoons vs sweetener teaspoons on the Fix
• Treat Swaps explained
• How to calculate containers on the Fix
• How to meal prep

The post 21 Day Fix Meal Plan Template & Spreadsheet (Auto-Updating) appeared first on My Crazy Good Life.

Starting a round of the 21 Day Fix can be intimidating. There are rules about which foods you can eat, how much you eat, and though 21 days can seem like a short amount of time to be on a healthy eating plan, it also limits you (mentally) a bit because if you cheat or deviate for a day or two it’s very easy to quit the Fix and start over.

But here’s the deal–you control when you quit and start over.

How to stop quitting the 21 Day Fix

There are two tips–secrets if you will–that I share with my friends and readers who begin the Fix. These two things have helped hundreds of people finish the 21 Day Fix in the past few years. These tips have helped people stop quitting the 21 Day Fix. Possibly more important than finishing the Fix–they’ve learned how to make healthier choices and fit these choices into their lifestyle.

1. Never stop counting.

Have a good round (21 days is a round) where you stay on track all 21 days or have a bad round where you’re on track for 3 days, but either way, finish that round. Never stop counting your days.

Have you heard that old saying from Earl Nightingale?

Never give up on a dream because of the time it takes to accomplish it. The time will pass anyway.

This. is. life.

If you begin the Fix on Jan 1 and quit on the 7th, you’re still on day 8 on January 8th. And on day 21 on January 21st. Why stop counting?

The first time I tried the 21 Day Fix, I stayed on plan for 4 days–two at the beginning, one in the middle, and day 21. I didn’t stop counting though–so that four days wasn’t a failure. It was part of a bad round, for sure. But I finished it. This brings us to our next important tip.

2. Do better today than you did yesterday. 

By following this tip, you’re succeeding a little more every day. Don’t allow yourself to become overwhelmed with the 21 days. Focus on today being better than yesterday. The first of this month being better than the first of last month. This holiday season being better than last holiday season. This round being better than the last round.

By allowing yourself a bit of grace, you’re allowing yourself to grow and change as a person. Not to feel restricted on a diet, but to evolve and learn how to eat better.

Why the 21 Day Fix is not all or nothing

I think we all have it in our mind that if we start Day 1 of the Fix, our eating will be perfect and we’ll only succeed that way. In reality, our eating habits should change slowly over time as we learn and understand why these changes have a positive impact on our diet and lifestyle.

Think about all of the important things you have learned in your life–how to ride a bike, how to read, how to drive. You learned these things in stages, over time. Nobody set out to ride a bike one day, learned the next, and never made a mistake.

Why do we think we can change years of eating habits overnight? The 21 Day Fix isn’t all or nothing–it gives you a goal–to eat a certain way for 21 days. But you don’t arrive at the goal on day 1.

That’s all. No magic potions, supplements, or shakes to buy. No need to fill your pantry with new food, make separate meals for everyone, and definitely no need to make a huge lifestyle change overnight.

How to finish the 21 Day Fix

I’m serious about this–following the two tips above will allow you to finish the 21 Day Fix without quitting. Finishing a round–even a “bad” round–is key. You finished, you completed something, you did it. Now for the next round, do it better.

Were you on track for 4 days of the round? Next time shoot for more. Do better the next time, because it’s all that you can ask of yourself.

Keep your mind open while you’re on the Fix. Open to new foods, new recipes, and new ways of thinking (like how you don’t need something sweet after dinner every night).

Important resources to help you start (and complete) Beachbody’s 21 Day Fix:

• Everything you need to know about the 21 Day Fix How to calculate your bracket and lose weight on the Fix! This talks about the rules of the 21 Day Fix program, where to find 21 Day Fix recipes, and how to achieve long term success on the Fix.
• How to start the 21 Day Fix Looking for a kickstart to your weight loss? Using the color coded containers from Beachbody can help you get a handle on your eating habits and portion control!
• Updated 21 Day Fix food list What are your options for the orange container for seeds and dressings? How about the yellow container that holds carbs? All of the answers are here!
• 21 Day Fix Treat Swaps Wondering how to count a glass of wine? Dried fruit?Is this 21 Day Fix approved?
• 21 Day Fix recipes by Container Color Most of these recipes can be made in less than 30 minutes, and they’re family friendly too!
• 21 Day Fix Meal Plans Looking for meal plans? I have some for every bracket on the 21 Day Fix.

The post How to stop quitting the 21 Day Fix appeared first on My Crazy Good Life.

I’ve found that serving up healthy veggies in a new way is great for getting kids and spouses to try vegetables they might otherwise overlook. I also really enjoy that serving vegetables up on a tray like this makes them more appealing at dinner time!

I’ll also show you below how making a roasted veggie tray today can save you time for the whole week.

What temperature should I use to oven roast vegetables?

Surprisingly enough, roasting veggies requires a slightly lower temperature than you might think! I like to keep the oven at or below 300 degrees F to be sure that the vegetables don’t burn.

There is nothing worse on a roasted vegetable tray than burned veggies. To avoid that, cook on low and for an appropriate amount of time. That means don’t put a delicate vegetable like kale in the oven at the same time as a thick vegetable like cauliflower.

Cook on low, put in your dense veggies that will take longer to cook first, and then add the lighter ones later to be sure they get done at the same time and are not over or under cooked.

Will everything on my roasted veggie tray cook the same?

Check out my post on how to make a vegetable tray and how to cut and clean cauliflower to learn more about how to properly prepare your vegetables.

Every item of similar density should be a similar size in order for it to cook properly. That doesn’t mean that your kale and your broccoli need to be the same size, it just means that all of your vegetables of the same type should be similarly sized. 

Keeping the pieces close in size takes the guess work out of roasting the vegetables. You can be sure that if one chunk is finished cooking, so are the other pieces of that same type of vegetable.

How To Make A Roasted Veggie Tray

1. After your vegetables are cut, cleaned, and ready to be roasted the process is simple. Spread your larger or more dense veggies out on a tray. Those will go in the oven first.

2. Preheat your oven to a low temperature of 275 to 325 degrees F.

3. Toss or coat your veggies with olive oil or another healthy oil and sprinkle them with salt or seasonings if you like.

4. Put them into the oven and check on them every 5-10 minutes to see that they are cooking properly and monitor their progress.

5. When they are halfway to nearly done, add your lighter veggies like kale, vegetable chips, etc. and put the tray back into the oven to finish cooking.

6. Allow the veggies to cool before serving, you can serve them with dips just like you would a regular veggie tray if you like!

This article about how to make a veggie tray has TONS of ideas for healthy dipping sauces you won’t want to miss.

What will I need to make a roasted veggie tray?

You will need a few ingredients as well as the veggies you want to roast. Vegetable platters are great because you can make a single layer, double them up, or use whatever vegetables you like or your family likes–the possibilities are endless!

• Salt and Pepper
• Spices, if you’d like. I prefer garlic and rosemary or garlic salt for most veggies!
• Healthy Oil
• Baking Sheet or Sheet Pan
• Veggie Platter if you want to transfer the veggies to serve them

Here are some vegetable options you can try for your next roasted vegetable platter: 

• Hearty and dense vegetables that need to be cooked longer:
  • Snap Peas
  • Baby Carrots
  • Cauliflower
  • Broccoli
  • Beets (get super sweet when you roast them)
  • Sweet Potatoes
  • Brussels Sprouts
  • Turnips
• Thin and delicate veggies that should be added at the end:
  • Kale
  • Green Beans
  • Vegetable chips of any type
  • Beet roots 
  • Red onions are a favorite if you’re using these roasted veggie trays for meal prep.
• If you’ve got specific nutrition goals, take a peek at this list of high protein vegetables!

What are your favorite veggies to roast? If they’re not mentioned here, leave them in the comments so others can try them too!

Can I cook the vegetables separately?

Absolutely! You can cook the vegetables separately and arrange them on a tray when you have finished them. If they have different sauces, seasonings, or widely ranging cooking times you might want to use this method!

I like to cook my root veggies together with savory seasonings. I love cooking turnips, sweet potatoes, carrots, and radishes with cinnamon or allspice, then cook squash, beets, cauliflower, broccoli, and kale on another tray with traditional garlic and rosemary seasonings. You can even in some green beans and tomatoes if you like! I find that most veggie trays come together in about 15 minutes, then require about 30 to cook.

If you are using multiple devices to roast y our vegetables this can also be a good method for you! I like using the air fryer  and even the toaster oven to get my veggies perfectly roasted on occasion!

How to use a roasted vegetable tray for meal prep:

I like to roast veggies on a tray like this because they get done so well in the oven. One of the ways I like to make life easier for myself is by planning ahead a bit.

I clean, cut, and prep the veggies to be roasted and make a batch or two on one night. You will have enough to eat with dinner that evening and then you can use the rest to portion out into meal prep containers.

Having delicious and already roasted veggies on hand means I can take a quick option for a hot lunch, have sides for with dinner, or mix things up without having to cook them. Roasted veggies go great in pasta dishes too!

Meal prepping some roasted vegetables is also a way to make sure fresh veggies don’t go bad before their time. You can cook them and then you have a few days to eat them, saving yourself both time and money!

Do you have any other roasted veggie recipes?

Here are some other roasted vegetable recipes that you can use to include in your tray or just for fun! I like to keep roasted vegetable recipes on hand so that I always have a healthy side dish option for with protein when we grill or need to throw something together in a hurry.

• Roasted Veggie Medley from Carrie Elle
• Oven Roasted Vegetables from Cooking Classy
• Mediterranean Roasted Vegetables from Carrie Elle
• Roasted Artichokes with Dipping Sauce from My Crazy Good Life
• Honey Garlic Roasted Brussels Sprouts from Carrie Elle
• Cauliflower Steaks from My Crazy Good Life
• Vegetables with the Best Seasoning from Chelsea’s Messy Apron
• The Easiest Oven Roasted Tomatoes from Carrie Elle
• Vegetables from Damn Delicious
• Easy Roasted Sweet Potatoes from Carrie Elle
• Vegetable Recipes from Tastes Better From Scratch
• Roasted Broccoli from Carrie Elle
• Maple Roasted Pumpkin Seeds from Cook Clean Then Repeat

The post How To Make A Roasted Veggie Tray appeared first on My Crazy Good Life.

The 21 Day Fix program works by teaching portion control and healthy choices. One way that the program does this is by assigning daily container counts that correspond to color coded containers and an exercise program that work together to provide results. The container counts are based on your daily caloric needs to help you lose weight but we’re all human, sometimes that still leaves us wanting something more or different. If you are looking for free ways to spice things up, this list will help you out!

These 21 Day Fix free foods are great for filling out your meal plan and they are also great when you want to go above and beyond. If you are having an especially good or bad week these free foods and drinks will come in handy. You can save this post to your home screen on a phone, tablet, or computer by bookmarking it or adding it to your home screen. Having quick access to this list will make it easy to find something to eat or drink when you are in a bind or looking for a free option!

What are “free” foods?

21 Day Fix free foods can be summed up in one simple way: just because you can have lemons doesn’t mean you can make lemonade. These free foods are not designed to take the place of your container counts. These are items you should keep on your grocery list, they’ll come in handy each week as you meal prep!

Why are these considered “free” on the 21 Day Fix program?

Free Foods are free because they contain minimal or no calories. Items that contain salt (like certain spice mixes) are a no go. You’d be much better off using spices of your own mixing!

There are approved blends of spices as part of your 21 Day Fix packet. These recipes allow you to make delicious spice mixes. Unfortunately buying ready made spice mixes is not a great option because they usually contain a lot of salt and other processed ingredients.

The long and short of it is that 21 Day Fix free foods are going to be low calorie and low in nutritional impact overall. One of the many perks of the 21 Day Fix program is that it teaches you the value of portion control and proper nutrition. Considering other foods “free” is an unhealthy mindset. This list will show you the kinds of things you can eat and drink without worrying about their impact on your weight loss and healthy lifestyle goals.

21 Day Fix Free Foods & Drinks

This is a 21 Day Fix food list that covers the free options. These are the only food and drink items that you should be consuming without counting them in some way towards your daily container counts.

This is a great reference list for those of you who are new to the program and also for those of you who might be developing recipes with container counts. Including free foods in your recipes is a great way to boost them in terms of flavor without having to count additional containers!

Drinks & Drink Additives

• Water
• Lemon Juice
• Lime Juice
• Ginger
• Pure Flavor Extracts
• 4 tsp of honey or other natural sweetener per day

Water Mix In’s and Additives

• Slices of Lemon, Limes, Oranges, Strawberries, Kiwis, Cucumbers,
• Watermelon Cubes
• Frozen Grapes
• Flat Water
• Sparkling Water
• Ice
• Mint
• Basil
• Ginger
• Rosemary

Finding ways to spice up your drinks is probably a big deal if this is your first experience with the 21 Day Fix. When you go from drinking whatever you like to a limited selection of beverages it can be tough. Use these water mix in’s and additives to help you drink more water! It really will make a huge difference to your overall progress and results.

21 Day Fix Free Foods

• Green Onion
• Garlic
• Ginger
• Jalapenos
• Serano Peppers
• Ancho Chili Peppers
• Achiote Paste
• Herbs, both fresh and dried

Next up we’re looking at 21 Day Fix seasonings because there are a lot of seasoning mixes out there that have too much salt in them for the program. These types of seasonings can help elevate the flavors in your 21 Day Fix meals. If you are a 21 Day Fix purist who is just filling your containers with plain veggies, fruits, proteins, etc. you will definitely want to have these types of things on hand to add an extra kick to what might otherwise be a bland diet!

Seasonings and Sauces

• 21 Day Fix Seasoning Mixes
• Tabasco
• Mexican Hot Sauce
• White and Apple Cider Vinegar
• Mustard
• All Spices Except Salt

How to stretch your free foods:

Here’s the thing…eating 21 Day Fix free foods on their own isn’t going to provide much satisfaction. They’re not designed to be filling or to be substituted for actual container foods on the plan. Here are some recipes that are low in container counts. These are great to use to stretch your containers and free foods. Use the free foods on these lists to spice up and bulk up these types of recipes:

Low Carb Cloud Bread |  1 3/4 Red Per Batch
One Step Salsa (with cloud bread)

These are all great snacking options. In my experience looking for free foods usually means I need something to bust cravings. All of these recipes are great for doing just that!

Looking for the full 21 Day Fix approved foods list?

See the full 21 Day Fix Approved Foods List here, and get the scoop on the unpublished  21 Day Fix updates right here.

What do I do if I’m still hungry on the 21 Day Fix?

I know that some people go looking for free foods when they are still feeling hungry on the program. If you are following the 21 Day Fix nutritionally and with the workout program make sure you are eating all of your containers.

If you are eating all of your recommended containers every day and are still feeling extremely hungry there are some things you can do to help battle the cravings. The first thing I’d suggest is drink more water. For me, 9 times out of 10 if I’m feeling super hungry the problem is that I’m actually thirsty. Drink more water than you think you can every day. It will help with cravings and it will help you feel better overall.

Another thing to keep an eye on when doing the 21 Day Fix program repeatedly is your bracket. If you feel like you are starving on the program you might need to recalculate your bracket. Go back to step 1 and calculate your program. It’s possible there was a mix up or you made a mistake and have been using the wrong bracket. In that case the solution will be obvious…you’ll have more containers to eat.

Finally, if you are still hungry on the 21 Day Fix you might need to evaluate the types of foods you are putting into your containers. Make choices that have more fiber, more protein, and less carbs. Carbs might seem like an obvious choice when you are feeling hungry but realistically they’re probably burning off quickly and leaving you feeling more hungry than when you began.

Switch up the way you are eating things as well. Eat more raw fruits and veggies! Things break down differently in our bodies once they are cooked. More raw options might help you fight off those hunger pains.

The post Spice Up Your Meals with These 21 Day Fix Free Foods appeared first on My Crazy Good Life.

If you’re looking for the best 21 Day Fix recipes, you’ve come to the right place. You can find my most recent 21 Day Fix approved recipes with container counts right here.  I also have a ton of informational and tips and tricks posts for those on the 21 Day Fix. Here are a few: 

• What are artificial sweeteners?  The basics about artificial sweeteners and why you should avoid them while doing the 21 Day Fix
• Is this 21 Day Fix approved? How to tell if something in your grocery store or pantry is 21 Day Fix approved. 
• If you’re struggling to get a certain color container in every day, these recipe collections might help. I have one for each color container, and they can all be found right here: 
  • 21 Day Fix Recipes by Color Container
  • Yellow Container Recipes
  • Purple Container Recipes
  • Red Container Recipes
  • Blue Container Recipes
  • Orange Container Recipes
  • Green Container Recipes
  • 21 Day Fix Meal Plans

21 Day Fix Recipes: The BEST and BIGGEST collection of 21 Day Fix recipes on the internet. 

What is the 21 Day Fix?

The 21 Day Fix is a nutrition program from Beachbody. It takes the guesswork out of macro eating by labeling each food category (macro) with a colored container.

The 21 Day Fix can stand alone as a nutrition program, or you can also do the 21 Day Fix workout DVDs. You can find more information about the 21 Day Fix and the workouts right here. 

How do I use a 21 Day Fix Printable Meal Planner\Meal Tracker?

I like to add my dinners into the planner first, since they’re so difficult to plan (with a family). Then I fill in lunches, breakfasts, and snacks. I cross off each container as I plan for it so I know that I’ve gotten them all in and not gone over for the day. 

When should I take my 21 Day Fix measurements?

Definitely take measurements before starting any Beachbody program, including the 21 Day Fix. Take pictures, too! So many people avoid this because they don’t want to be upset about where they’re starting, but it is so important for comparison later.

Comparing measurements and pictures from day one to day 21 is so inspiring–you’re going to be glad you did it! 

How do I use these free 21 Day Fix printables? 

First, bookmark this post so you can come back and print more as you need them! 

I like to print these worksheets at the beginning of every round: 

• Printable Meal Planner/Tracker
• Printable Measurement Tracker 
• Planner Stickers
• Pocket Sized Container Tracker

 I print and laminate these worksheets: 

• Updated 21 Day Fix food list
• Workout Calendar

The printable meal trackers can be kept in a binder for future reference. If you lost a ton of weight in a certain round and want to replicate that, you could look back at what you ate during that round. 

The measurement trackers can be kept in a binder to refer to later as well. Add the start and end dates, along with what round the measurements were taken. A round is 21 days of the 21 day fix.

The planner stickers are a lifesaver for anyone who uses a paper planner and wants to keep track of their containers throughout the day! Print these on sticker paper and cut them out carefully. These are probably my favorite printable! 

The pocket sized container checklist is great for anyone who can’t carry around a planner, their phone, or a purse all day. I originally made them for one of my readers who was a nurse–she wanted to be able to keep track of her containers while on the go! 

The updated 21 Day Fix food list is made from all of the written and verbal updates to the program. You can read about all of the updates here, and you can read more about the food list and why I created it here.  

And your Free 21 Day Fix Printables and Tools:

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Seriously, a TON of resources for you! The 21 Day Fix has become more a way of life for me at this point. I follow my containers daily and have found what works for me. It’s not a 21 day thing for me anymore!

The post Free 21 Day Fix Printables appeared first on My Crazy Good Life.