After using the 21 day fix portion control containers for only 2 weeks (I’m 1/3 into the full program), I’ve already lost 10 pounds by using both the container system and the exercise program. I’ve tried to lose weight in the past by counting calories and while it works, it is exhausting to have to record each and every calorie. I love the container system because all you need to do is fill up your allotted containers per day, and you’re guaranteed to lose weight. Portion control makes it just that simple. This is your ultimate 21 day fix containers guide to help you figure out how many containers you need to eat, what the exact container sizes and measurements are, and how to start your own 21 day challenge.
Note: If you don’t own the program, you can order it from Amazon at one of the links below. Remember that if you have gone through the original program and are looking to lose even more weight and get a more challenging workout, you might consider the 21 Day Fix Extreme program as your next investment. Learn more by clicking below!
Now let’s begin the guide!
The 21 Day Fix Container Sizes and Measurements
If you have the official program, you will have also received the portion control containers to go along with the program. If you don’t have the containers or perhaps you broke them, you might be wondering what the exact sizes are so you can DIY or order your own set with the same sizes:
Here are the 21 day fix containers included in your essential package:
One Purple Container for Fruit: 1 Cup
One Green Container for Vegetables: 1 Cup
One Container for Proteins: 3/4 Cup
One Yellow Container for Carbohydrates: 1/2 Cup
One Blue Container for Fats: 1/3 Cup
Two Orange Containers for Seeds and Salad Dressings: 2 Tablespoons
Note: While these are the measurements on average if you do not have the containers, they are not the exact sizes of the containers. Each of the containers vary slightly in the program which is why it is recommended to purchase the official containers so you will have the greatest results when following the program. Also make sure to check out the 21 day fix approved recipes that I love using with these containers!
Where to Get the Containers:
Because of the popularity of this program, there are a number of affordable options for getting the containers with the exact sizes in ounces of the official program. There are many options available on Amazon according to your price range. Here are a list of our favorites:
#1: The Official Containers from Beachbody
The set comes with all 7 of the color containers (including 2 orange ones) and I like that I know they are for sure the exact size down to the vary ounce so I am getting accurate results with the program.
#2: Meal Prep Haven Portion Control Containers Set
Rather than have to wash each container after every use, I can have several of them in the fridge packed up and ready to go. I like this set because it comes with a shaker bottle in case you like having protein shakes after your workout.
#3: Prefer Green 7 Piece Set
This is a great option if you are hoping to order several sets to help you along with meal planning as the week goes by.
Have a look at the reviews and see which option suits you best.
#4: Beachbody Portion Fix and Fixate Cookbook Set
I like this set because it contains both the containers and the cookbook to get you started with the program – and is the authentic product from Beachbody. The cookbook an amazing tool to have in your kitchen! While using the 21 day fix containers, it can be kind of boring to pick and choose from the same food groups every day.
Especially if you are cooking for a family and want to make a more complete meal for everyone who isn’t dieting! But the Fixate cookbook has tons of healthy recipes to use with this program and tells you exactly how many containers to use for each recipe and how many constitute one serving and so forth. If you’re following the container system, this is worth the investment.
Finding My Caloric Bracket: How Many Containers do I need per day?
When following this program, it’s important that you follow the eating plan according to your body type and your weight loss goals. You need to calculate how many calories you should eat each day in order to lose 2 pounds of fat a week and then choose the eating plan that will help you meet those goals.
In the official guidebook for the 21 day fix, they recommend you find out your calorie level by doing the following formula:
A: Take your current weight in lbs x 11 = Calorie Baseline
B: Calorie Baseline + 400 (Calories Burned during the Fix Program) = How many calories you need
C: Caloric Needs – 750 (Caloric deficit to lose weight) = Calorie Target for the Day
Let’s do an example for a woman who weighs 175 pounds.
A: 175 pounds x 11 = 1925 (Calorie Baseline)
B: 1925 + 400 = 2,325 Calories needed per day
C: 2,325 – 750 = 1,575 Calories per day
That means that if a woman who weighs 175 pounds should consume 1,575 calories per day when following this program in order to lose weight.
However, I have a big problem with this formula and personally am not following it. My problem is that the booklet assumes you are burning 400 calories per 21 day fix workout. In my experience, this is NOT accurate. I own a FitBit and am tracking calories burned per workout.
The highest amount of calories I have burned is around 330 calories during the 28-30 minute workout. And I push myself HARD. And on the days where you are doing Yoga Fix or Pilates Fix, you will be lucky to burn 150 calories. Therefore, unless you are doing other forms of exercise throughout the day like walking or running, I would recommend subtracting another 150-200 calories from the total.
If you want to read more about how many calories you burn during the 21 day fix workout program, I wrote an in-depth post on this and included screenshots from my calorie monitor to show how many calories I burned in each workout.
I am currently following the 1200-1500 calorie bracket plan. And definitely eat less on the active recovery day where you only do “Yoga Fix”.
Program Worksheets to Keep You on Track
I have made two different worksheets for the 21 day fix for you to print off and use according to which calorie bracket you need to follow based on the above formula. You can print these off or laminate one and use a dry erase marker to help you tick off the containers as you consume them throughout the day.
1200-1499 Calorie Bracket Printable
Look at my new shop on Etsy to get a printable pdf for just a few dollars of the 1200-1500 Calorie Bracket Printable both in Large Size like the printable above and also a special 3 day – mini version! Or you can get the 5 page bundle pack which includes the day planner, food list, results tracker and workout schedule! Everything you need to get started with the 21 day fix program!
1500-1799 Calorie Bracket Printable
For those needing a slightly higher calorie bracket, this printable is for tracking the consumption of 1500-1799 Calories per day and is also available on my Etsy shop! Other brackets and individual sheets are available at my shop below:
How to Use The Containers and Follow the Nutrition Program:
There are 7 different colored containers that make eating or “dieting” easy by using portion control to help you lose weight. The 21 day fix container sizes vary according to each type. I’ve tried other eating plans before that require calorie counting or “points” counting and I dreaded eating every day. The 21 day fix containers make things SIMPLE.
You get to eat a certain amount of containers each day to stay within your calorie bracket. Don’t go over this amount and you’ll lose weight. Simple as that. By following the plan precisely, you’ll stay within your calorie budget for the day and will lose weight effortlessly. Now let’s review the containers:
Purple: Fruits – You can enjoy fruits such as strawberries, apples, raspberries, etc.
Green: Veggies – You can eat delicious vegetables like carrots, cucumbers, bell peppers, etc.
Orange: Seeds and Dressings – Enjoy light salad dressings or seeds like pumpkin, sesame, etc.
Yellow: Carbs – Yes, please! Brown rice, oatmeal, and other complex carbohydrates are welcomed on the 21 day diet
Blue: Healthy Fats – Enjoy avocado, almonds and other nuts!
Red: Proteins – Turkey, chicken, tuna or non-meat substitutes can be enjoyed.
Most women will fall into either the 1200-1499 or 1500-1799 calorie bracket if they are trying to lose 2+ pounds a week. Men will generally fall into the last two categories as men require more calories per day than women. Consuming only 1200 calories a day is definitely a change for me but using an appetite suppressant like Skinny Body Max has greatly helped reduce my cravings and hunger levels.
While I have the original 21 day fix containers for this program, often one set is not enough when you are using multiple containers each day. I like to use Chefland’s 10 piece container set to organize all of my meals for the day. I use the original containers as a base to divide into these containers so I’m well organized and finish all my weekly meal planning in just a few hours!
I hope this guide on how to use the containers for the 21 day fix has helped you understand more about what your caloric needs are, which calorie bracket you fit into and how to best use the containers for maximum results. I’m only 2 weeks into the program and can’t wait to see how much weight I lose after I finish it and begin a second round!
Supplementary Equipment I Use With this Program:
There are a number of things you may need before starting your 3 week exercise regimen. You’ll need a sturdy mat to get through the workouts which often require you to go from a standing position to a knee position and if your mat is too thin, this could be a painful exercise (and not in the good “legs so sore because I just worked out” kind of way!)
#1 – A Durable Exercise Mat
I have the Sivan extra thick yoga mat in a royal blue color. It really helps prevent my knees from hurting or bruising during some of the more high impact exercises and also protects my back and butt when doing the ab work. Definitely an important piece of equipment if you are pushing yourself hard during your workouts.
#2 – An Activity Bracelet or Heart Rate Monitor
The most crucial piece of equipment I decided to invest in was a FitBit Charge HR to help track how many calories I am burning each day and more importantly, during each workout. The guidebook for this program estimates your calorie burn at 400 calories per workout. But in my experience, and as I have written about in detail in another article, these workouts burn around 220-350 calories.
If you are basing your daily calorie intake on having burned 400 calories per workout, you will NOT lose as much weight as you are anticipating. Every body is different and even my own calorie burns per workout will vary from person to person since I am 5’10, and really push myself each workout using heavier dumbbells.
The FitBit tracks all my calories burned throughout the day with precision due to the heart rate tracking that reads the pulse of your wrist. If you are taking this process seriously, it is a very wise decision to invest in some activity or calorie tracker to make sure you are burning enough calories to see visible weight loss as soon as you can.
#3 – Complete Dumbbell Set
Having one set of dumbbells isn’t going to cut it for the 21 day fix workout program. Some exercises (like doing squats and lunges) will require a heavier set of dumbbells and other exercises working smaller muscles like your triceps will require a much lighter set. I love my Tone Fitness set because it has a nice little stand to keep all of the dumbbells in place without rolling around on the floor and taking up too much space!
I hope this program guide has helped you and that you are enjoying the container worksheets I have provided for you! What other resources or tools are you using alongside the 21 day fix exercise program? Please comment with your thoughts below.
For additional resources and support, check out our featured articles on the right and learn about some awesome 21 day fix recipes and meal planning ideas, additional exercises you can do and more!