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

What is Shakeology?

Diet Review: Isagenix, Fact or Fiction?
Give it a try and see how it works for you. What if I generally eat calories in that column? Go back to your old eating habits and regain all the weight? As far as the price yes it seems high, but for me is well worth it. Want even faster weight loss results and a sexier toned body?

Keep it Simple

How to Calculate Your 21 Day Fix Calorie and Container Level

They are not certified GMO-Free. However, special care has been taken in the formulation of all supplements to exclude GMO based ingredients such as soy, canola and corn.

The supplier is required to provide documentation to Beachbody on their position on GMO ingredients. The possibility of obtaining a third party certification is currently being evaluated for Shakeology. To be fair, the only flavors that compare to Vega One are the tropical strawberry and chocolate. As the other flavors for Shakeology are not vegan, they should not be used in the comparison.

Hi Jennifer… Yes, under the Nutritional Facts, only the Chocolate Vegan Shakeology was compared to Vega One so that only the same flavor and the vegan options were compared.

The other flavors were not really used as a comparison but it was stated that there are other Shakeology flavors that are not Vegan because of the whey protein.

Much success to you and keep educating folks…. Your email address will not be published. Notify me of followup comments via e-mail. Primary Menu Skip to content.

People have claimed the following to be Shakeology substitutes: Shakeology vs Vega One: The Problem in the Shake World Rather you want to lose weight or improve your health, there are several different kinds of health shakes on the market that can do good for your health or even bad… There is an issue in the shake world, however, because not all shakes are created equal.

Many meal replacement shakes are made with a very specific purpose, to replace a meal for the day and keep you full until your next meal. They normally include some source of protein and fiber to keep you full and are often fortified with vitamins and minerals to appear healthy.

Hi Genie, I always tell people the last 10lbs are the hardest so when you are dealing with the last five you got to be really dialed in on nutrition and workouts. I would be happy to lose a pound a month when that and be able to keep it off. I have the same question! Is there anyway to adjust the plans to work for this?

So if you go to low for to long its not good for our bodies. Hope you are well. For example, can I cook all my veggies and fats, e. Are there any meal prep examples that you can share? Also, per the 21 day fix calculation I currently fall in the — calorie range. However, my fitness pal says different — gives me less calories, Which should I follow?

Hi Jennifer, Meal prep can be a life saver for time and energy and you can definitely do that with your veggies and any other foods you like.

I would follow the 21 Day Fix calculation, myfitnesspal while great for tracking calories I have found always under estimates what people need when following the 21 DAy FIx program. Hi, I am in the calorie bracket. Per the plan I should eat 5 green, 3 red, 3 yellow etc. Do I have to cut down and how much!

Hi Samantha, What are you entering for serving sizes on myfitnesspal? I would follow the plan how it is laid out and keep track of your progress. If you find yourself gaining after a couple weeks then you may want to cut back.

What are my color container numbers? According to the chart you would start in the last bracket. As you lose be sure to readjust the numbers as you go. Chris, did you find the count? What can I do to help accelerate my already very slowed metabolism? What foods should I avoid or eat more of? Would it be okay to juice all my vegetables and then drink them?

Or do I need to eat them whole? The foods from the 21 Day Fix is a great place to start as you get lots of leans proteins, veggies, some fruit, and slow digesting complex carbs. The downside to juicing all of your vegetables is the loss of fiber which keeps you feeling full and lots of other benefits and you will lose some of the vitamins and minerals too so I would caution against it.

Fruit is not something that is easily found this time of year. Can I swap a green for a purple instead? I am going to be traveling on vacation and plan to eat out healthy in a week but want to make sure I stay on track. Hi Michele, Once you have been using the containers for a couple weeks it is pretty easy to start eyeballing different foods.

They give you about 40 different ordering options of different popular cuisines and the corresponding container amounts. Hi Lisa, Some foods you do not have to measure in the containers. These foods are listed in the meal guide and noted next to them as serving sixe. Mostly odd shaped foods and sticky stuff that you do not necessarily want to have to use containers for.

Thank you so much for all of this helpful info! I am just getting ready to start with containers and I have a question! What if I generally eat calories in that column? Hi Robin, Even eating calories daily you should still be creating a calorie deficit with diet and exercise so you will lose weight. Hi, I am currently pounds, which will put me into the 1st category of calories. I am currently nursing an infant and always feel hungry as it is. I did the BOD workouts through my pregnancy but now I want to add in the nutrition to lose the rest of the baby weight.

My question is what bracket should I be in to safely lose weight 10 more pounds without affecting my milk supply? Thank you in advance!! Somewhere between the second and third category depending upon how you feel. I also have another post that goes into more detail if you would like to take a look — https: You should be able to piece everything together from the posts I have on this site under the 21 Day Fix category.

If you are a Beachbody On Demand member all the program documents can be found in digital format under the Program Materials tab. Hi Cathy, I would start with 8 green, 5 purple, 7 red, 5 yellow, 1 blue, 1 orange, and 8 tsps. This is what the 21 Day Fix extreme meal plan gives for the 2, to calories. If you find yourself hungry or losing to much weight, you can always add in a couple of containers.

So if I am and I use the calculations it puts me at calories…. I do not see that on the chart what do I go by? I would probably go with 8 green, 5 purple, 7 red, 5 yellow, 1 blue, 1 orange, and 8 tsps.

This is the range given at the extreme program for 2, to calories. Hi Chelly, Yes, the diet alone should create a calorie deficit without the workouts. Plus generally speaking the diet is a very healthy way of eating. I need to modify the diet because I am pre-diabetic. I need to know the number of calories for each food group for a calorie diet. You could use something like myfitnesspal to get the exact number of calories in a food.

It would be 4 instead of 3. Just be sure to finish all of your other containers too. Thank you for all the information. My question is,what happens after the 21 days? Is there a way to alter this into a long term plan? Hi Karine, Once you hit your goal weight you can move to a weight maintenance calorie level.

The program is 21 days because studies show this is how long it takes habits to form so you should want to continue eating healthy and the right amount of food.

The allowed foods on the 21 Day Fix Extreme plan is stricter. I am pregnant and have done the 21 Day Fix twice and love the way it helps me stay discipline. I really want to eat healthy during the pregnancy, but my pre-pregnancy weight is which comes out to 2, calories a day I did not subtract the like I normally do which always puts me in the first column of your chart but now it would seem like I should eat the containers listed in the far right column, but that looks like a whole LOT of food for me.

Am I understanding that correctly? It just seems like so much food…. Hi Marisa, If you have concerns I would talk to your ob. I actually ate a little more than the recommend amount of calories and still gained the recommended amount of weight for my size.

I am currently doing the P90x3 I believe I am pounds. The thing that confuses me about the portion control containers is how am I suppose to know how much to eat?

Like if I want to put broccoli, mushrooms, tomatos, kale, spinach all in one pot. So to be making things on my own, it leaves me kind of confused.

But how do I know how many veggies I need, how many fats, I need and etc. Hi Kiona, Yes, always round up to And, for the containers I think you might be overthinking it. Basically the portion control containers measure your food by volume.

When you add up all your containers for the day you will be around the calorie target that the chart shows. Hope this helps, Bethany. Should I drop it down to cals? Thanks for your help!! Hi Marilyn, Yes you would want to drop down to the level according to the nutrition guide. What about my own recipes? Say meat lasagna or chicken and rice where there are proteins carbs and veggies all in one? How do i convert those to containers?

Hi May, You would just measure the ingredients in the containers and then calculate the containers based on the amount of servings. I would like to lose weight and it says that I should be consuming calories. I weigh pounds. Will I be able to lose weight consuming calories?

Can I walk instead of doing the workouts, and how long would be the equivalent? My fitness pal says calories a day but my calculations for this says That is a big difference! Does that sound correct for lbs?

Hi KAren, You can do a walking routine with the container portion control system. Just make gradual improvements and you will see a difference. Myfitnesspal calculation seems to tell everyone that number, seems more accurate to me. Hello, could you please tell me what the estimated amount of calories is per container…. I know the whole point of the program is to not have to count calories, but I am finding that many of my foods are not container friendly and it would be really helpful to know about how many calories there are per serving per container.

For example, I like to eat a spinach wrap at lunch. They are pretty large and I know 1 tortilla counts as 1 carb container, but these wraps are bigger than a tortilla and I want to know if it should be counted as 2 or even 3 servings. I want to know if I eat a slice of cheese instead of shredded cheese do I need to only eat half or will one slice still count as one serving, etc.

I would guess a yellow container would be about calories, a blue around a You could always do partial container counts too. I am new but not so new to the containers. I understand the concept. Here are my questions: I do not use Shakeology. How do you count a scoop of protein powder?

I am having a total knee replacement April 28th and need to get some weight off quickly. HI ELizabeth, If you are following the 21 Day Fix diet plan how it is laid out, chocolate milk is not an option due to the sugar content.

Approved bread is a yellow container. Lots of the recipes you see on pinterest will give you a Fix breakdown of containers or if you need to, you can always measure the ingredients out in your own containers to get a count. Most protein powders count as a red container. I am switching from Isagenix because this makes more sense re whole foods and exercise. They have more protein, fat and carbs than shakology.

How do I figure out what they are equal to? Also can I have a shakology plus an isagenix meal replacement in one day? My husband and I bought a house and we had some major renovations going on so I stopped the workouts. Now, 5 months later I am still not doing the workouts but I am really motivated to begin the exercises.

I have a complete post about the Fix and pregnancy that will answer all of your questions here — https: I am a long time insulin dependant diabetic and watch my carb totals. Is there anything that I should change or be aware of before starting?

Could your doctor refer you to a dietician for consultation maybe. Hi Jane, Sounds like your body is responding. It depends on how many containers you are missing, you do not want to miss to many as you might not be consuming enough calories. My husband and I are just beginning the 21 day fix.

According to the plan we fall in the D category, but that would have us eating a minimum of calories. We want to loose weight and planned on taking in calories. What am I doing wrong in my figuring? Hi Myra, If you cut to many calories to soon you will lose weight to begin but this often plateaus and is not sustainable.

To create long-term weight loss and be able to keep the weight off it is better aim to lose pounds per week. I am going to start the 21 day fix on Monday. I am nursing and pregnant and lbs. Hi Penny, This is probably a question for your ob or doctor.

With breastfeeding you are already burning extra calories so there a few factors that would need to be taken into account. How do I determine what a serving is? HI Cindy, If you are making your own recipes, I find it easiest to make note of the total amount of each container used while making it and then determine the amount of containers per serving.

For instance, if you make chili with 10 red containers. This batch could make 5 servings split the chili into 5 single servings , each serving would be 2 red, 4 green, and 1 yellow. Hope that makes sense.

I have 21 day fix and meal prep for my husband as well. Is that the one I keep him in? Or is there one higher than that he should be following.

He is looking to loose weight if that makes a difference. Hi Jamie, I would use the calorie chart from the extreme program which goes up a couple more levels. At the containers would be 8 green, 5 purple, 7 red, 5 yellow, 1 blue, 1 orange, and 8 tsps. I have never been a big eater. Eating below calories daily for an extended period of time is not ideal for your weight or organs.

Should I just follow the first column? I just ordered the containers and I am a lacto- ovo vegetarian. I was wondering if I can eat paneer? Hi Zinal, I would count it as a blue container. I had never heard of it before, it does sound tasty. Does this calorie intake take into consideration exercise? Mine calculates to 1, calories, which seems like an awful lot to loose weight. Hi Hope, Yes it takes into consideration the 21 Day Fix workouts.

As long as the body creates a calorie deficit weight loss will occur. Remember the 21 Day Fix is setup to create a gradual weight loss of pounds per week, this is the recommended amount of weight to lose weekly as it should be mostly fat loss and is more likely to be kept off.

I am waiting on my package coming in. I have been watching what i eat and moving regularly. I am excited to start the workouts but i also love to walk and go frequently either outside or just on my treadmill. Will it be okay to continue this, or should i add in extra calories since i will be doing more activity? Hi Mallory, You should not need to add in calories, but if you feel lack of energy or just plain blah you may want to then add in a container or two.

Hi Bethany, according to my weight lbs when I started, I should be in the third column of the plan. I now weigh Can I just move down to the column below it? I should note that I had already started watching what I eat a week or two before I officially started the 21DF so that may have contributed to the difference in weight.

Meaning I may have been less than lbs when I officially started the 21DF. Hi Daisy, It is up to you.

I would probably continue at the third column until you see your weight loss stall or the end of your first round comes to an end.

I just started using myfitnesspal to track my containers and the food I put in them because I have not been losing any weight on the fix. The first round I lost 2 lbs and inches. This is my second start on the fix. Anyhow my question is related to the calorie deficit and total calories in that I should be seeing at the end of my day without the exercise.

Not sure where I go from here and what I need to do to make up this deficit. I appreciate your time and expertise! Hi Jess, Hmmmm, maybe you could try going up a bracket and seeing how many calories you are eating at that level. Losing 2lbs and inches is still good, congratulations! I would just try to do some tweaking and see how it goes, it sounds like you are on the right track though. I have the containers. Hi Jen, I would stick the bracket the program says to use, it should still create a calorie deficit.

A calorie deficit will cause weight loss adding exercise would create more of a deficit and help tone your muscles. Hi — I am wondering how this program works for men? I bought the containers and I am going to give it a try. Hi Rich, The program works great for men. I hear from a lot of people who do the program with men and one of the first complaints is that men see results quicker than women.

Which is typical because men often build and have more lean muscle mass due to more testosterone in their systems. So yes the program absolutely works for men.

Hi Bethany, I fall in the highest bracket but feel it is too much food for me. Last time I did the fix I went down to the 2nd bracket and did loose weight. My question is, would I get better results if I stay in my intended bracket or is it okay to go to a lower one. Hi Stephanie, I believe the calorie brackets in the 21 Day Fix were created so that you create a gradual weight loss over a longer period of time.

People who lose the weight slower, pounds a week have higher rate of success keeping it off in the long term. It is extremely difficult to lose more than a couple pounds of fat in a week, when people do experience more weight loss than this it is often water or worse muscle.

So, yes I would try to to stick to your food brackets as well as monitor your weight loss, aka if you see yourself losing more than 3 pounds a week you should take a look at your calories. I am in th cal range. Shakeology is a meal replacement shake, but what is a meal? How many and what containers does a Shakeology shake count towards. If I have the shake plain? Your page seems to have the most straight forward easy to digest answers, keep it up Thank you.

Hi Davy, The shake plain is one red container. Coffee does not have to be measured, the other foods do need to be measured when adding to a shake. Coffee is fine on the Fix, but the energy drinks are probably a no go as most contain a lot of added sugars. And for your last question I have a sample 21 Day Fix meal plan for the week here — https: Hi Angela, You can find the diet portion of the 21 Day Fix without the workouts here. After calculation it says my calorie intake should be Can I go down to the column or should I go to the the one?

Will 57 calories make a big deal? Hi Briget, I would recommend following what the program has you starting with. Hi Bethany, according to the target chart calculations I can only eat calories. I have tried eating a calorie diet using myfitnesspal. Hi Julie, According the 21 Day Fix nutrition guide when the calorie calculation falls below calories you should round up to the first level. Height should not play factor in the calculation. It is not recommended to eat below calories a day for an extended period of time for many reasons including your body trying to preserve fat.

Would I just fall into the first category? Hi Marie, Yes, you go up to the first level. For the most part, there are no notable side effects to be worried about here. Purium puts a huge emphasis on natural and quality ingredients, and the lack of information surrounding side effects reflects this.

Two lawsuits within three periods may be a sign of dishonest advertising and product labelling. However, neither of these results are available at present. As such, scientific research and reports of customer satisfaction that we have already looked at remain our best sources to discover whether or not Purium products work. Purium offers an array of products. A Purium diet plan involves supplements that help curb the appetite, burn fat, encourage exercise, and provide Purium fiber and other nutrients most needed during weight-loss efforts.

The Purium schedule helps dieters get started and reach their weight-loss goals. Purium flex foods are healthy food alternatives to take while on a Purium diet whenever you feel hungry. This helps to not only deal with food cravings but also to begin changing lifestyle patterns with the intention of losing and keeping weight off. Purium flex meals are full meals consisting of all-natural, healthy Purium flex foods.

Weight loss results vary greatly from person to person, but every customer report from customers who followed the Purium schedule reported weight loss that they were satisfied with.

The Purium day Transformation for weight-loss and detox provides meals for 30 days along with the supplements related to the diet. There are tons of detox, weight-loss and overall health products out there. We did some research and found products that are similar to Purium:. The Purium company has a great philosophy of wanting to help people end their dependence on processed convenience food and start a healthy life. One of the products we like the most is Burn TS.

The formula contains four clinically-tested ingredients, that have been shown to promote weight-loss by accelerating metabolism and igniting fat loss. Choosing the right weight-loss system can be confusing and often times frustrating. Let us know a little more about you and your goals. Purium side effects based on some user reviews may include gas, irregular bowel movements, stomach pain, nausea and jitteriness.

Choosing the right product is the 1 question asked by DietSpotlight readers. We recommend trying any product before buying it and know that finding a product with a sample offer is near impossible - so we created our own product, Burn TS, with scientifically backed ingredients. The active ingredient in Pure depend on the supplement. The majority of the products include protein, vitamins and minerals.

A bottle of Purium costs vary by supplement. Purium can be purchased using their Official Site or through Amazon. You should take Purium based on the directions found on the label.

The Day Transformation Kit lasts 10 days. The flex foods in Purium include protein sources, complex carbohydrates, vegetables and fruits from the approved list. The different temperature waters recommended on Purium relates to digestion. The company claims room temperature water helps the body digest foods better.

No, the company claims chewing gum on Purium stimulates the digestion process and could increase hunger. If you are unsatisfied with a Purium product, you have 60 days to return it for a full money-back guarantee. Many supplements claim weight loss can be achieved through means of curbing appetite, increasing energy levels and dropping pounds on the scale. Summer Banks, Director of Content at Dietspotlight, has researched over weight-loss programs, pills, shakes and diet plans.

Previously, she managed 15 supplement brands, worked with professionals in the weight loss industry and completed coursework in nutrition at Stanford University. Do Not Send Email Notifications.

I am very obese. I have lost 11 pounds without feeling like Im sacrificing anything. I eat all 3 flex meals and drink all 3 shakes, and the fat is dropping off like magic, especially my belly fat! Other than that, I feel great and have just ordered another transformation and my boyfriend has ordered several.. Did not start sharing this product with others until after 5 months, waiting until I knew the results for myself as well as seeing and hearing many many other success stories.

How can you guarentee Organic ingredients and non Gmo with not testing done or do not have list of ingredients? The luster of ingredients as well as certification is readily available if you reach out to a rep. Melanie, Purium owns its own manufacturing plant.

What more of a guarantee do you want. I love purium… I lost I was skeptical about the claims my best friend talked me into it. She has lost 6 and I have lost 10 pounds.

I am tired a lot but nothing is perfect. I really am enjoying that it works if you stick to it. I have had the most success with this product more than any other: At the beginning of July I was size 14 nearly 16!