21 Day Fix Meal Plan: How to Prepare for the Week

Using the container system for workout programs like the 21 day fix, Cize or Country Heat is generally easy. However, it can be tricky to figure out what to eat each day. That is why I have created some sample 21 day fix meal plans.  This will give you an idea of different things you can eat each day using the portion control containers.

The meal plans will vary depending on your calorie bracket. I’ve decided to include example week plans for both the 1200-1499 and 1500-1799 calorie brackets. You can adjust accordingly if your bracket is higher.  Remember that you should use logging or tracking sheets each day to make sure you log each container eaten.  And also remember to drink 8 glasses of water a day so you stay full!

1200-1499 Calorie Bracket Sample Eating Plan:

If you are following the 1200-1499 Calorie Bracket, you’re allowed to eat the following:

• 4 red containers, 3 green containers, 2 purple containers, 2 yellow containers, 1 blue and 1 orange container and can have 2 teaspoons of oils or nut butters.

The following is a sample day menu following the above container guideline:

• Breakfast:
  • Bran Flakes (yellow container) with
  • Plain Greek Yogurt (red container)
  • 1 piece of fruit (purple container)
• Snack:
  • Hummus (1/2 blue container)
  • Whole Wheat Crackers (yellow container)
• Lunch:
  • Chicken Salad with Greek Buffalo Salad Dressing
  • Chopped Chicken (red container)
  • Salad Dressing (1/2 red container and 1 tsp of oil)
  • Lettuce (1 green container)
  • Grated carrots, red onion & red bell pepper (1 green container)
    • Or mixed vegetables of your choice!
  • Green or Black Olives (Orange Container)
• Snack:
  • Strawberries (purple container) and
  • Cottage Cheese with Stevia to taste (1/2 red container)
• Dinner:
  • Cheese and Tomato French Omelette
    • 1 red container
    • 1 green container
    • 1/2 blue container
    • 1 tsp of oil

And that is an example a day plan for the 1200-1499 calorie bracket!  Combining the containers doesn’t have to be difficult. You just need to mix and match your favorites from the food list to make a menu that works for you and your family!

1500-1799 Calorie Bracket Sample Menu:

If you are eating from the 1500-1799 21 Day Fix Calorie Bracket, you can have the following:

• 4 red containers, 4 green containers, 3 purple containers, 3 yellow containers, 1 blue and 1 orange container and can have 4 teaspoons of oils or nut butters.

• Breakfast:
  • Banana Oat Protein Pancakes
    • 1 yellow container
    • 1 purple container
    • 1 red container
    • 1 tsp oil
• Snack: Toasted Tomato and Cheese Drizzled with Pepper and Oil
  • Feta Cheese (1 blue container)
  • 1 slice of whole wheat toast (1 yellow container)
  • Sliced Cherry tomatoes with freshly ground pepper (1 green container)
  • 1 tsp olive oil
• Lunch: Mixed Veggie Salad
  • Chickpeas (yellow container)
  • Chopped Vegetables (1 green containers)
  • Italian Salad Dressing (orange container)
• Snack:
  • Mixed Berries (1 purple container) and
  • Plain Greek Yogurt (1 red container)
• Dinner: Taco Salad
  • Lean Ground Beef Fried with Onion (2 red containers and 1 tsp oil)
  • Mixed Salad and veggies (2 green containers)
• Snack: Apple (purple container) with peanut butter (2 tsp nut butters)

How Can I Make Meal Prepping Easy?

One of the most common questions about this program is how to prepare your meals in advance so you don’t have to rack your brains counting containers.  I highly recommend taking Sunday to plan your meals for the week. Even if you don’t have them all ready in the freezer or fridge, at least you will have a guideline so you don’t feel lost or get fed up and quit.

Consistency is the key to this program and while using the 21 day fix container system can be easy, you need to put in some work to make it doable.

For example, if I make some veggie dip, I’ll make enough for several days then pack it in my 3 compartment meal prep containersalong with some freshly cut veggies. Then I can take one for my lunch bag when I go to work. My kids take them too and so does my husband! It’s healthy and they stay fresh for several days.

How Can I Meal Plan For The Week?

While you could jot it all down on a piece of paper, that would be time consuming and a hassle. That is why I have designed an array of custom digital PDF worksheets which you can find on my Etsy shop for the following brackets.  Not only do my bundles come a complete food and shopping list, but you get an editable meal planner that you can either print off as a blank PDF file to fill in with pencil, or you can edit it on Microsoft Word.

Final Thoughts on Meal Planning for the 21 Day Fix

Have fun with it! Don’t feel like you need to follow any meal plan exactly as you initially planned. Maybe one day you’re craving pasta salad instead of rice and chicken. Mix it up! I know some people eat the exact same thing every day for every meal but I am NOT one of those people. I get bored easily.  Have fun when you create your 21 day fix eating plan and tailor it to YOUR needs and your taste!