What Goes in the 21 Day Fix Containers
Alcohol should be avoided because of the sugar while on Resolution. It may take up to a week to get Resolution out of your system. Garlic could be the leading contributor to the low incidence of high blood pressure in Mediterranean countries . It is hard to give suggestions without knowing your health history and diet assessment. Can you have rice cakes and laughing cow cheese Reply I would stay away from the rice cakes, lots of starch.
(*) Benefits of the Mediterranean Diet
Hi Melissa, I took a quick look. My first impressions is it is just a cheap knock off. Frankly, it is not really even that cheap, the servings per container is so low. The amount of calories in the shake is also low because it does not really seem to contain very much. Not much I can really say, but I would stay away. It could be a company simply trying to piggy back off another.
Exactly what I thought but figured someone with more experience needed to confirm my sentiments. Should I halve the water then? Also, is this enough to have after working out first thing, or should I add peanut butter to it?
Hi Lisa, I would double check the bag serving size, it should read one scoop is a serving. I always like to mix something, but you can try it both ways and see if you have more or less energy during your workout.
This is extremely helpful! I am starting my 21 Day Fix tomorrow and really loved the meal planning guide as well as your take on flexibility and shakeology. I will definitely be looking at your page for inspiration!! But, the 21 Day Fix diet is based around whole foods, eating multiple meals a day, so yes I believe it would be. Also, if we already have an exercise regimen is that ok? Do we still need to do the videos? Would that be allowed, at all? Your website is so helpful, thank you!
Hi Micah, PB2 is not listed under any of the approved food categories. The videos are not meant to be combined with another program. Again, the creamer is not listed, you would have to check into the nutritonal value on the label for what it exactly contains.
You do not want stuff with added sugars. I am very interested in the 21 day fix but I have a few questions. Is it extremely important to do the videos as well??
I run on the opposite days I am not at the gym. After the 21 days is up, where do you go from there? Start right back over? Thank you so much, your site is so helpful!!! Mi Micah, I would not do both your gym routine and the 21 Day Fix workouts, one or the other. After 21 days of the fix, I have seen people continue the next day picking up where they have left off, take a 1 week break before beginning again, and move onto to a different program entirelym and tnow that the 21 Day Fix Extreme program has been released this is another option.
I can already see the inches coming off. I jave done work outs in the pass. But I would just eye things I would eat. I love this plan because it tell you what to eat and how much to eat. My husband and I have been doing the 21 Day Fix for a few days now and its going well but because of his hectic schedule, sometimes he cant sit down and eat the whole foods we have packed or planned on.
So my first question is, could he use the shakeology twice in one day? I am not sure if there is anything against using the shake more than once a day. Is it bad to not feed your body after your work out? Or do you have any suggestions? Any advise would be appreciated. Instead, you could try drinking a recovery shake or a fast-digesting protein shake like whey — both will help you recover more quickly, and you can find both on Beachbody.
I hope this helps, but please let me know if you have any other questions. Keep up the good work! Hello — just reviewing your site and I have a Q. I am assuming it means weight — but how much weight — in regards to bread wg. Much thanks, Kathi Hodge. Hi Lori, No, the container system is meant to get you eating a balanced diet by ratio.
If you did that you would be changing the ratio of macronutrients. The containers are not the same calorie amount either, so you would end up consuming to many or not enough calories. Hi Mara, During the summer I grill both. During the winter, I will pan fry steak on each side for a couple of minutes and then broil in the oven flipping every two minutes until cooked through. Pork tenderlon during the winter is baked in the oven or slow cooked in the crock pot. Just a quick question…when you say you pan fry your steak and then broil, what are you cooking the meat in?
Do you have to use a container for oil or something? Also, is that the same with the veggies? Should they all be steamed only? Any help you could give would be great: Hi Courtney, I use a cast iron skillet to brown and then broil. I use a tsp of coconut oil to fry in and yes you count it. Veggies can be cooked any way you like them.
Hi Maysa, the best time to exercise is whenever you will be most likely to actually exercise and less likely to find an excuse not to. The best time is when you can most easily make the time to exercise and schedule it into your day. I am not looking to lose weight is this not the right program for me? Hi Kerri, you can do a hybrid program combining the two programs. Results will include overall toning and shaping, as well as increased strength, flexibility, and endurance.
There is quite a variety to choose from. I am in the daily caloric range. My question is how do I meet that goal per day with six meals? When I wrote out a sample meal plan for one day, I still did not have enough containers filled as recommended. Hi Kiara, you just need to eat more than one of select color containers at at your planned meals until you meet your daily requirements. The good news is that you have a couple options. For example, add one or two fruits or even one fat to your Shakeology to make it not just a red, but a red, a purple or two, and a spoonful.
Thanks for all the information!!! I know you said IdealShape is not comparable to Shakeology nutritionally…. But if I was to still use it I have two huge containers left!! Or is there no way to infuse it with this program??? The Fix is designed to get you eating healthy by being strict and consuming only ingredients found on the diet list, so to use something else would not be beneficial to your overall results.
What about the Isagenix Lsalean Meal replacement shakes? From what I have read they are very similar to Shakeology so could they be infused with the 21 day fix as a red?? Maybe, yellow and red container, limiting to three times a week. Hi Bethany, Thank you for the time you put into this eating plan. It is such a help! Shakeology uses whey protein, Bodykey uses soy protein. I would rather drink whey every day.
Bodykey also uses stevia. Shaekology uses non-GMO fructose and stevia. The sodium count in Bodykey is mg, while Shakeology is mg — that is a substantial difference. And, Shakeology uses Himalayan salt, which is a naturally harvested salt with its own set of health benefits. Negligible amount, but not a great thing to see on a health food shake. Shakeology is a true health food shake and contains a huge list of superfoods, which all have their own unqiue health benefits to make you feel better than ever.
There are no superfoods in Bodykey, although they have some probiotics in there. I am weird when it comes to daily supplements, so I would definitely opt for Shakeology over Bodykey because I happen to like their ingredient list better. Bodykey does have a lot of vitamins and minerals on their list, but for me, sugar alcohol as a second ingredient is not very impressive for a so-called healthy, meal replacement shake.
I know from my own experience that Shakeology helps me feel good, recover more quickly, and stay on track — I drink it every morning with my frozen fruit and love it. Then had surgery and just ordered the 21 day fix to get back into working out. What do you suggest? Thanks for your time: Yes, I think using the containers with any program is a wonderful idea. As for the second round with containers, it is probably a combination of both. In a second round you will be in better shape so you can push harder during the workouts too.
Hi, I am on the calorie plan- started out really well- eating the container amounts of food- losing what I hoped I would. Is it not a good idea to cut out those containers- of course that would put me below for the day- any suggestions would be most appreciated.
Slow and steady is the way to keep the weight off for good. The first week I lost 5 pounds I want to lose 15 and am in the calorie range.
Second week and into 3rd have only lost another 2. Would like to know what you would advise? Hi, I would recommend eating the amount of calories that the eating guide says. Eating below calories a day is never recommended as it is not enough calories to support your internal organ to function properly. I am started 21 day fix and I loved your meal plan. I was just wondering if you had recipes for the food? I have a problem getting my protein in and enjoy the taste and recipes you can do with P28 products!
Ive also seen some recipes that use PB2 which I also have on hand, how would that be counted?? The Fix diet wants you eating certain whole foods for the most part.
Will I fail on this diet. I would never have a plate with steamed vegetables on it! Hi Kelly, Corn is not a vegetable it is a complex carbohydrate. Do you like veggies raw or roasted, there are a lot of vegetables that I do not like steamed, that I enjoy roasted with olive oil. Maybe, this is something you could experiment with. I am wondering about the grey box you have. Are there portions for these things as well? I am unsure about how to incorporate them into their plans.
Hi Heather, The grey box is the teaspoon foods from the 21 Day Fix portion approach eating plan. Honey, is that considered a yellow or a teaspoon? Also how long should we wait between 1st and 2nd or subsequent rounds of the 21 days or can we just continue seamlessly? Ah, this brings to question: When I complete the 21 day fix, if during that time I weigh and lost say 5 lbs, do I have to readjust the calorie fix?
Yes, you would need to adjust your calorie level to your new weight for continued weight loss. Can you tell me how the Almond Breeze Coconut Milk, unsweetened can fit into the diet? Is it considered a protein or a carb? There are only 45 calories per cup so I am not sure where it would fit in.
I see in your blog the question about what color container coconut milk is. Your shopping list shows it in Blue but your responses are Yellow. Hi Tonya, This post should be used as a companion to the eating plan the program comes with. The eating plan goes into much more detail than I could ever cover.
The blue is for canned coconut milk. The yellow is for carton, but there is a weekly limit on these. So if you make your shake with unsweetened almond milk does this count as one yellow carb for the almond milk and one red protein for the shake?
How much almond milk counts as a yellow? How can you lose the weight at eating calories at a higher amount than what we have always be taught? For example 56 yes old and eat calories… Thank you. Hi, If you are consuming between calories a day and burning a day, you would lose about one pound a week. And, you are right, the marketing propaganda has made weight lose a much more complex situation than it should be. If I am pounds how many calories do I need to burn a day to lose weight?
The above comment confused me. Hi Dianna, A calorie deficit a day through diet, ecerise, or diet and exercise to cause about a 1 pound loss of fat over the course of a week. You have to take into account your metabolism and activity level, not only your body weight to create a daily calorie estimate. The program does include the simple equation you need an I will be writing a blog post shortly about it. I just ordered the program. Based on my weight I will be in the lowest calorie bracket but my husband will be in the highest calorie bracket.
Suggestions on how to make food for both of us at the same time with such a big difference in portions for things? Hi Bethany, I have learned a lot from your blog! Just one question though, would I be able to use a little Stevia or raw sugar maybe a teaspoon or so in my morning coffee? THanks for all the info. Im starting the program tomorrow. Wondering if is ok if i work out first thing in the morning then drink the shakeology shake?
In other words is it ok to work out on an empty stomach? I had gastric bypass 15 months ago…94 lbs gone. Can eat whatever I like now,….. BUT, protein for most important nutrition factor. Will this work for me? I hope this helps! Hi, loving your blog, really informative. Just a couple of questions — when measuring the rice has it been cooked first?
And is cows milk semi skimmed allowed and if so what category does it fit in and how many fl oz can you have? Rice is measured out after cooking. I want to try the 21 day fix my only problem is I have had restrictive weight loss surgery and I know I will not be able to eat as many of the containers I am supposed to do you think this program could still work for me?
That being said, Nicole how far out from surgery are you? If you are still within a year out I would suggest that you just stick with the meal plan that your surgeon has given you. You may do the exercises if you want to purchase this program and getting moving will help you tremendously. Hi, I am planning on starting the 21 day fix postpartum. For example, a recipe would say it is 1 red, 2 green etc. Once it is all mixed together, it would make the portions off, would it not?
I ask because I will not have time to be making separate meals for everyone with 2 under age 2! Hi Nat, most of the recipes will have serving sizes, so a recipe would use say three containers per serving. You would eat your serving size and mark down the containers. In your example, if a recipe used only 1 red and two greens, I would double, triple, etc the recipe so it makes enough to serve your family.
Hope that makes sense. You would count the mustard greens as green and turnip as yellow. I have tried Shakeology and live it and have noticed a difference in my energy and overall health. However , it can get costly so I have been trying Fitmiss Deliight … What are your thoughts? Shakeology also keeps your digestive system regular, which also helps heighten energy levels.
I currently do PiYo and I have a shake every morning. I do 8oz of unsweetened vanilla coconut almond milk and slightly less than one scoop of shakeology. I have the Arbonne shakes and do not want them to go to waste, how does it compare to the Shakeology? I am really interested in the 21 day fix plan.
I am in the calorie range. But, I read a comment from you previously that said if you want to lose, eat less….. I am trying to lose weight so should I down to the next level of calorie range? I do workout daily if that makes a difference. Hi Christina, I rephrased my previous comment, that was not my intent for it to be taken that way.
You are good at the calorie range for weight loss. The diet plan goes into more depth about the cxlore ranges for different goals. While looking at the different information available online about calorie intake, I noticed that my target caloric intake is over calories higher than calories a day. Am I going to feel starved out on this program? Is there anyway to adjust the calories a day?
HI Aj, If you calorie target to maintain your current body weight is calories, calories would be a good starting place for weight loss. And, yes you can adjust the number of calories once you get a feel for the program. But, first it would best to use the program as it is designed before tweaking it to meet your needs.
I understand that shakeo counts as a protein but should one use the protein grams on the back of the bag? Or is shakeo already counted as a red? Hi Dee, a scoop counts as a red container. You are right a scoop would not fit in a red, but that is what it is counted as. Just one of those things. So much great info! Hi Jennifer, that is tough. But you can make it work. Here are a few ideas. Try not to eat large meals on the nights you work, keep healthy snacks handy if possible, prepare what you are going to eat before your shifts start, go light on carbs and higher in protein and healthy fats.
And, be sure to stay hydrated by drinking plenty of water through out the night. Hi Sky, it is going to be hard to follow without the containers or workouts. But, do your best, stick to a whole food diet and you will be headed in the right direction.
I have purchased the 21 day fix with shakeology. I work 12 hour shifts,making a fully balanced meal plan a bit difficult. Are there any suggestions to bes divide up the 5 meals throughout my day? Hi Cyndi, You use the containers tp portion your meals or snacks. Protein is red, berries are purple. Hi Joann, It will work, you just need to stick with it and if you have to make adjustments until it does work.
Hi Sarah, your results will be different. But, I mean if you eat a piece of cake everyday durring the program your results would be different too. I have a question about family meals. I stay home with my 2 young boys and want them eating healthier, but I have no idea where to start as far as caloric intake, portions with them, etc.
Is there a resource you know of that has reliable information for how to calculate their daily needs? Do you think I need to be as strict with them as far as portion sizes? Any advice you have would be greatly appreciated! Hi Meghan, You should not have to restrict the portions. Hi I just ordered 21 day fix. Unfortunately Shakeology is very expensive but I do have a nutribullet and make my own kale shakes will that work for the moment?
If not what can I use? You will have to break down the ingredients in the kale shake down to what they would count as in the containers. Going to try the 21 Day Fx Challenge Pack glad to here the pack contains Shakeology too, looking forward to posting back here on my results.
Particularly referring to ingredients and the expense. Just a suggestion I have really. Why not point out that when u order the challenge pack it includes the Shakeology? I mean a bag of Shakeology costs almost the same.
I only say this because I balked at the price too, til my coach made the above suggestion. Even my joints feel better!! Hi Danielle, Glad to hear Shakeology is working so well for you, I got my botfriend to start drinking it too and he said the same thing as you, that his joints felt better and were not cracking as much. With the different colour containers and foods for each container, do you decide on what to eat for each meal? Basically you create you own recipe?
Hi Danielle, Yes the 21 Say Fix is flexible in that it wants you to be able to eat what you enjoy. So you get to be creative, and it does come with a fex basic recipes to get you going. Hi Kathy, black coffee is best.
Splenda is artificial sweetener and is not recommended. A tsp of organic coconut oil is what I recommend to people. I would just need some clarification on the serving for this program….
Great website— thank you. Hi Rose, yes it is a cooked cup, so half a yellow dry, will come out to a full yellow when cooked. I start the program on Monday October 13 and I purchased shakeology but the individual bags does that count as one scoop like if I would have the container??
Hi Gaby, yes the individual bag servings are a red container. To get a little more bang for your buck you could order a day bag and seperate out servings into your own plastic bags.
Hello- looking at your shopping list. Hi Kimberly, whole grain cereals only. You can usually find these in the health food section at your grocery store. Hi Tania, after doing some research on Optifast, I would strongly advise against drinking it. It not only has two different sugars listed in the top three ingredients, it also has a lot of chemicals you should not be putting into your body…especially every day for breakfast.
If you do want want to purchase Shakeology, just buy a pure whey protein powder and add in some fruit to your daily shake. Im thinking of trying the 21 day fix. I have been doing some research.
Also, im thinking about doing different cardio classes throughout the week instead of doing her workouts. What do you think Bethany. Hi Pam, Shakeology and idealShape are different in ingredients. You do not have to followe her workouts to follow the portion control eating plan. One being I hate Greek yogurt, so what do you do about the foods suggested that I hate? How about exercise, does the exercise I do on my own power walking three miles a day count as exercise?
Or does it have to be her exercises only. Does my calorie intake go up if I exercise more or less? Can I eat what I make for my family or do I have to eat differently? Also, I hate artificially sweetners refuse to put into my body, what to do about that. Thanks for your time in advance. Hi Victoria, you do not have to eat greek yogurt, that is just a sample of what I would normally eat. I would suggest not eating the foods you hate and opt for a foods in that category that you enjoy.
Power walking is exercise. You might not have the same results if you only did the walking as the 21 Day Fix is cardio and strength training.
Calorie intake depends on your goals, if you want to lose weight you eat what the 21 Day Fix program recommends for containers, maintain or gain eat more, the guide book that comes with the program contains all of this information.
The whole family should be able to eat foods from the 21 Day Fix eating plan. What exactly is shakeology? Is their protein in it? I want to try the 21 day fix, however I would complete my workout first thing in the am, so should I have a protein right after?
Hi Michelle, if you search Shakeology on my sidebar, you will get a few blog posts all about it. But, yes it contains protein. I use it as a meal replacement for breakfast during the week. And, I do think everyone should get in some protein post workout, especially after workouts that are strength based. I have type 1 diabetes and this is the only balanced program out there that helps me to be very aware of the portions as I try to lose weight.
I gained a lot of weight after major surgeries on my feet and because I couldnt move, I gained. I use an insulin pump and this program is very carb couner friendly because of the portion sizes you can easily figure out the carbs to take a dose of insulin. I did a lot of research on this diet before I purchased it— definitely a great diet for people with BOTh types of diabetes.
Do you know how greek yogurt with fruit counts? Hi Amy, Greek yogurt with added fruit is not allowed. I just wanted to say Thank You for all the good info on the 21 Day Fix. I am awaiting shipment of my 21 day fix. Hello, A friend and I are going to start the 21 day fix and could not be more excited. However neither of us can afford to order the shakeology.
I looked into alternatives and one of them was Garden of Life Raw organic protein. Will this have the same affect of shakeology? Hi Ashley, the ingredients are not the same. Also, nutritionally Shakeology looks to be way ahead of the Garden of Life, probably why you see the differance in price. This seems to be more of a protein shake then a total meal replacement.
Whole foods are always going to be best. I like to describe Shakeology as the missing link that fills in nutrtional gaps, but it is never going to make up for a poor diet. In the end, Shakeology like the Garden of Life are supplements to your diet, not necessities. Hi Bethany — is it ok to move down a calorie level while on the plan?
Hi Beverly, no absolutely do not move down levels. If you drop calories to low your body may go into starvation mode and instead of dropping weight your body will actually store body fat as a survival mechanism. Plus, in the long term the best way to lose and keep weight off is slow and steady. I just started the day fix and I really like it so far. I ordered the chocolate Shakeology but it seems to be really not agreeing with my stomach. Can I exchange it for the vegan?
HI Patricia, the return policy is days. All information is on the receopt that canme with your order. My caloric intake is off the chart so I round down to Along with portions, my real problem is what and when I eat. What is the problem with not eating all the food? According to the calculations my calorie intake should only be Do I need to limit the amount of containers that I eat being that the grid starts on a calorie intake?
Hi Julie, no you need to round up to calories. Consuming less calories for an extended amount of time can cause damage to internal organs. I understand that other protein powder does not have the same nutritional value and does not come close. However can it be used as a red? I am just wondering because I can not afford shakeology right now but need a quick and easy meal for breakfast. Hi Kathryn, yes a protein shake is red. Having a shake for breakfast to replace a meal, you want to look for a shake that contains protein sources from a couple different sources and be sure to mix or have something else to eat too, as a single protein shake will not keep you full for very long.
It sounds gross but its really good.. Precut your fruit and you can grab ad go. Its a fast one. GNC makes a pre-bottled protein shake called Lean Shake You need to be careful with these ready made drinks as they are often high in sugars and use lower quality protein sources.
When I get a scoop of shakeology the scoop itself counts as one red, correct? Then anything I add in such as milk, berries, etc would just correspond to the colors they fit with right? I also want to know can shakeology just be made with water as a snack, and if so is it still a whole scoop or half?
Hi Andi, Shakeology by itself is a red container. I would consider it a snack if you made it with just plain water, it would be a whole scoop of Shakeology that you would use. If you did mix in other foods you would count the corresponding food containers. Hope that helps, Bethany. Straight out of the 21 day fix book is a recipe that states the recipe of the Almond Paradise Shakeology drink as 4 fluid oz of unsweetened almond milk, 4 fluid oz of water, 1 tsp all natural almond butter, 1 scoop of strawberry or tropical strawberry vegan shakeology, and ice 8 oz glass of ice.
Blended together is one red, one yellow and one teaspoon. So you can be creative but you just have to account for what you intake. If she is doing 8 oz she does count it as a yellow. I love Shakeology but today a friend is taking me to a new Herbalife Shake shop.
Would I count the shake as a red container? Hi Tonya, looking at the harbalife shake nutrtion profile, it looks like you would need to drink two shakes and even then you are not getting the same amount of nutrtition. It looks like these shake also contain fructose and dextrose, two fast acting carb sources.
It would be best drink something like this immediatley aftrer your workout. Most people get their recommended iodine from iodized table salt.
How would a person compensate for that? The diet is pretty restrictive on iodine rich foods such as dairy products. Seafood, dairy foods that are not processed can get you the daily amount of iodine the body needs. If you are overly concerned, you might want to take a look at a mulitivitamin that contains iodine.
I did look into the multivitamin option. Unfortunately, only a little less than half of the multivitamins out there actually contain the recommended dose of iodine. This is important to me because I suffer from hypothyroidism. Just one half of a teaspoon of iodized table salt meets the recommended daily amount. Is that out of the question for the 21 day fix?
Hi Tiawana, no not at all. Like I said the 21 df wants you to cut out the processed foods that have salt added to them. You should always listen to your doctor. I know this post was a while ago but I feel I need to respond to this. Most foods we eat contain iodine in them. I have no thyroid due to thyroid cancer and had to go on a low iodine diet before having a radioactive iodine treatment. This was an extremely restricted diet.
Same thing with tofu products. Breads were off limits unless i made my own because most of them contain ingredients that have iodine in them.
Obviously any seafood and also some fruits and vegetables. And this is just a small sampling of the entire list. If hypothyroidism is a concern then you should probably be taking a thyroid replacement such as synthroid. I thought you could only have milk 3x a week? Hi Heather, This is just a companion post to the meal plan to give people ideas. My wife is allergic to ALL fresh fruit and gluten. My question is, what should we substitute for her fruit portions, and can she eat gluten free pasta, bread, crackers, tortillas, etc in liu of regular whole grain products?
Also, are we not allowed any sugar or salt? Hi Tiffany — eating gluten-free versions of foods should be fine — or you can opt for naturally GF grains like quinoa, oats, amaranth, millet, rice, etc. Just try to opt for things without refined sugars in them or unhealthy chemicals.
As for fruits, if she has OAS, she could eat cooked fruits or canned versions if she is able to tolerate it — it all depends on the severity of her allergy. There are ways to incorporate the health benefits of fruits, you just will have to do some research and be a little creative. And no, sugar and salt are not allowed — remember this diet plan is to get you eating healthier for life, not just for three weeks.
I hope this helps. On the 21 day fix infomercial it claims you can have dessert and wine as long as you eat in moderation of your colored containers…is that not correct?
Hi Marie, There is 21 Day Fix approved desserts, they are treats not everyday finds though. I notice in your schedule that you only have one yellow on the days you drink Shakeology. Is hat because you make it with milk. I was thinking of making it with unsweetened almond milk which would be a red and a yellow—is that right?
Hi Tori, I doubled the yellow container at dinner on Monday through Friday. And, yes you are right, you can count Shakeology with almond milk as a red and yellow. I am not sure why you would only be allowed one yellow a day. Even in the lowest caloric intake level of calories, you get 2 a day. Stick with Autumn original plan and check out pinterest for 21 day fix and you will get some really good info! Shakeology is a red not a yellow. Like the article says, I did two yellow containers at dinner.
If you blend it with almond milk yellow you do need to account for it. I drink it like that everyday. I use 1 red, 1 yellow and 3 purpels. This works great for me. I will be starting this program on Monday the 1st and just doing as much research as I can before hand. I was wondering why you would use 3 purples for the shake? I would recommend only to mix in one purple fruit container at a time with the shakes.
Thank you for your blog! I have recently purchased the 21 day fix and I am having a hard time getting started with the meal plan and containers. I love your demo up top with options of how to lay out the plan. My question is can you tell me your time line for when you start breakfast and what time your last meal is? Also do you have a suggestion for me because I work nights on Friday Saturday and Sunday. Just curious if you have any suggestions on how to approach the meal plan for that schedule.
Hi Carolyn, great questions. I have breakfast aorund 7 in the morning, I try to sneak in a snack around 11, lunch at 2, another snack on the ride home and then dinner around 7 as my last meal. I just ordered the program but did not get the shakeology. What are some breakfasts that would work instead of the shakeology? I usually just make my own fruit smoothie in the morning, will that work just as well?
Hi Martina, the portions are pretty generous honestly. But, the real take away from the program is, it teaches how to eat a well balanced diet. I had the same question. You advertise its about the portions but I need to know what each color container equals. Hi Theresa, I guess you could add water to each container and measure them out that way, probably would not be exact, but give you a good estimate.
I am lactose intollerant…I am guessing the shakes have milk products in them. Do you get the same results without the shakes? Also will using lactose free products yogurt sadly there is not a lactose free greek yogurt. I know there is a coconut greek style and it is NOT good at all and milk make a difference?
Hi Stephanie, Chocolate Vegan, or Tropical Strawberry Vegan Shakeology are made with plant protein instead of dairy, so those two might be okay for you. If you can get the same results, is a hard question to answer. And, it is really not something to worry about, just do your best and your results will be great! With the lactose free products, you really just want to watch out for added sugar and you should be okay. Have you actually tried Greek yogurt? Yes, it has lactose any real yogurt will but it has less than other styles.
Hi what is the white box? Hi Marion, I am not to familiar with the herbalife shakes, I took a quick look at the nutritional values of the vanilla flavor and it looks like you would need to drink at least two to four herbalife shakes to equal the nutrtional values of shakeology. Thanks for all the great info! Can I have any of the shakeology shakes? I love the Maple Pecan one. Hi Lori, yes Shakelogy is a staple of the 21 df program.
Maple Pecan Shakeology sounds so good right now! Can you substitute Shakeology with just normal protein powder? I dont have enough money for both the fix and Shakeology…. Hi Kelly, protein powder is not a replacement for Shakeology. With that said, you can do the 21 day fix without Shakeolgy. Shakeology is recomemended because it has the ability to fill in any nutritional gaps and is very convenient when you are short on time.
Eating this mangy fruits and veggies and whole foods it seems very unlikely one would be missing anything. Telling people that Shakology is the very best option seems very irresponsible to me. Hi Brandy, I am assuming you are reffering to a comment that I replied to.
I never say anywhere that the shake is the best option, I said whole foods are the best investment. I was talking personally about my nutrition in relation to a gap. I would not spend money on a shake that contained these ingredients no matter the price or would I recommend others to.
Can we do a fruit smoothie in the mornings with frozen berries? Thank you so much for this reply!! I have struggled for a year doing Atkins and only loosing 20 pounds. Yes I do workout! I am going to do this eating whole foods! I am making my list right now! Hi Alison, Usually water, sometimes unsweetened almond milk depending upon what else I am mixing in. Actually I believe Shakeology is the best out there and nothing else can compare to it.
Its always an option to do your workout with it, but in my opinion it makes a huge difference in your reulsts. Hi Bethany, I started the 21 day fix about a week ago. What is your sujestion so can get support? I get n this depress mood I want to just give up. Hi Joann, The scale is not the best for actually measuring results. I prefer pictures and measurements. If you think it is working, it is! Just take it one day at a time, and you will get there. Hi Lena, unfortunately, there is currently no GF diet plan version of the Fix, but you could easily create your own GF diet plan by using items on the very generous food category lists that conform with your dietary restrictions.
I hope that helps! Hope this helps, and good luck whether you decide on the Fix or on another plan. I am finding it really easy doing this gluten free. Partially because going gluten free did mean cutting out a lot of carbs.
That being said I am exploring even more foods since starting this. Quinoa, amaranth making homemade polenta makes great pizza crust lots of optuons for sure. I am 71 years and soon to be 72, i am quite heavy and have a lot of medical problems with heart,kidneys,and lungs , i cannot do the exceriseing like other people, what can i do to get in that portion of the 21 day fix, i have just started this 2 days ago and so far i am impressed with the fullness that i feel but would like to have some recipes to help guide me in the proper way to prepare them , would like very much if y9ou could help me, also i dont drive so there is a problem with me getting to the store, coouldi use the canned fruit that is in its own juice or no sugar added , that type of thing.
Hi Carol, Unfortunately, you really need fresh or frozen fruit. Canned fruit has nearly no nurtitional value as the canning process destroys most of the nutrients.
Here is the link to my profile if you like to follow me https: Carol, I just wanted to add that anything you do is better than doing nothing. If all you can get is canned fruit than it is better than snacking on chocolate chip cookies or potato chips!
I understand where Bethany is coming from but you have to do the best you can do with what you have. While fresh fruits and vegetables will always be best for you, as long as you watch what you eat and keep moving, you should be able to take off some of that weight.
Try calling your local city or community help center. They might also have organic farmers that do the same. Hi Bethany I want to try tbe 21 day fix but im not sure its right for me.
Hi, Results will vary by individual. The people I see that get the best results are those who follow the diet as is and push themselves in the workouts. Im soon to be starting 21 day fix.
Also, ordered the shakeology box with the individual packets. I am a little confused, so if I make a full packet am I supposed to fill a red cup? Or am I suppose drink the whole smoothie? If I drink the whole smoothie does it have to be substituted for any other cups besides the red? Hi Rena, Yes, one packet counts a red container, no need to measure it out.
You would also count any other foods that you add with their corresponding colored containers. If you have not started yet contact a Beachbody coach and ask about the deal! Thanks for pointing that out Alexis. Here is the order link to the deal, seems to happen every months.
Save my name, email, and website in this browser for the next time I comment. You may also like. My 3 Day Quick Fix Guide for the LiLi February 26, - 2: Bethany Lyn February 26, - 2: Allie February 9, - Bethany Lyn February 9, - 4: Jose June 29, - 8: Bethany Lyn June 29, - 8: Kharla January 11, - Bethany Lyn January 11, - Caitlyn May 12, - 5: Bethany Lyn May 12, - 6: Sue October 17, - 8: Bethany Lyn October 18, - 8: So very stuck in a rut and not getting anywhere fast with my own meal plans!
I generally get under grams of carbs a day. Do you think this is too much fat. My fat sources are olive oil, meat, avocados, nuts and full fat yogurt for the most part. No franken-fat for me. Sounds right to me. If you start feeling run down you might want to try increasing carbs a little. I work out with a trainer 3 x a week and I also do cardio at least x a week. If you have any other suggestions I would appreciate it.
I still have 8 lbs to go! Ive lost 45lbs in the las 4 months, im starting this plan on july at the same time i start crossfit 3 days a week form 1h.. Most of the suggestions you have in the example meal plan are self-explanatory, but some would be easier if there was a recipe. Other than Pinterest, is there a cookbook or website I should reference when following your 4-week plan? You have a new blog stalker lol Thank you!! I started 6 weeks ago fitness program 6 days a week for an hour, and changed my diet to eating clean but around to calories, drinking around 7 cups of water per day, however I lost only 2 lbs so far!
I also walk fast 3 days a week minimum for an hour. I am also vegetarian lacto ovo. Any suggestions how to break this plateau I am hitting? If I would eat as much as on your plan I would gain fat very fast.. I eat a lot of roasted veggies, not much fruit.
Is there some guide available? I suggest using your hands to measure — a serving of veggies is enough to fill 2 hands cupped together, a serving of fruit is the same size as your fist a medium piece. Here is a guide for you: Hi, thanks for your reply, in a meanwhile I managed to drop just 1lbs more, so 4 in total. However just wondering why were my previous comments deleted??
Anyway, thanks a lot for your replies, Just since last week my weight started going down again, so at this stage and after more than 2 months into this I managed to lose 5lbs: What I did is I stopped to count calories and started to listen to my body, it seems it has a wisdom of its own.
Eating protein, 53g fat, and 70g carbs. I was on a strict ketosis diet and platued hard…since that plateu I have consitintley added fat and carbs but have only lost 5 pounds in the past 3 months. I think it is possible that I need more calories. But I am also limited in my workouts and can do pilates and walking, light plyo due to an accident…2 weeks ago I spread out my meals 6 times a day and I did notice some weight loss..
Any advice would be appreciated. I am 28 and the creep has begun. I have gained 2 inches all over since last year at this time. I am very active and spend a good amount of time in the gym, playing tennis, doing yoga and pilates but my diet is the part I struggle with the most.
I came across your meal plan and this is my solution. I am determined to gain control of my eating habits and gain my health back! Your website is awesome! Thanks for all of the help! Thanks for the helpful hints as my wife and I start getting back into this more than halfheartedly! This is exactly the kind of examples I needed to help get me started with planning meals!! Its amazing that there is not much info out there for the beginner meal planner who is looking to eat healthy, lose weight, and be fit as well!
I will be sharing this with my followers on FB and Twitter!! Thanks so much — very helpful! I read different things about meals, exercise, and timing of pre and post workout meals. Do you consider this to be critical to weight loss? Focus on total calories and macros, and strength train. Those are the most important things. I find this very misleading.
The meal plan hardly touches on serving size, measured quantities, total caloric intake, or macro nutrient intake. For the vast majority of individuals there MUST be a caloric deficit in order to lose bodyfat — whether that deficit is created through exercise, nutrition, or a combination of the two — it must exist if fat loss is the goal. There are too many subjective loop holes in these meal plans for people to be mislead, misguided, and to not see progress or even regress.
The only exercise plan I have is for training for a 5k. You can see that here — https: I prefer whole milk, but will go to a reduced fat milk if I need to cut calories.
Just think of it as a protein supplement. You make a good point. And yes, I do choose whole milk whenever I can.