21 Day Fix Planning Tips

21 Day Fix Planning Tips

When working with my Challengers one of the most common concerns I get which is a big concern I had when starting the 21 Day Fix program was “what if I am not a meal prepper, this is so confusing what do I do?”
21 Day fix prep tips
I am here to take the fear out of you Non-Meal Preppers like myself and give you REAL – LIFE examples of how I fit my containers in my day without prepping.
I will say that meal prepping is the easiest way to ENSURE you are doing it right, but hey we all live different lives and I tend to live mine in the car going from one kids practice to the next.
Let’s take an example Meal Bracket for the 21 Day fix. 1800 – 2009
21 Day fix meal bracket
That equals:
5 GREENS
4 PURPLES
5 REDS
4 YELLOWS
1 BLUE
1 ORANGE
5 tsp
So how would I lay this day out without following a recipe or meal plan?
1 – I break down how many meals I would like to eat in a day?
I like to eat 5 – Breakfast, Snack, Lunch, Snack, Dinner
2 – I fill in the meals with what I think I could eat based on being a creature of habit.
BREAKFAST – I like to have all my yellow containers before dinner so I typically have one during breakfast (my typical two options A or B)
A – 2 Eggs OverMedium, 1 piece of Wheat or Sourdough toast (I love sourdough toast, its not perfect but its me)
= 1 RED, 1 YELLOW
B – Gluten Free Oatmeal with Berries a scoop of my Chocolate Shakeology
= 1 RED, 1 YELLOW
3 – Snack.  Typically I am on the run or at home getting ready to workout so I like to have something small
A – Banana, Almonds
= 1 PURPLE, 1 BLUE
B – 1 Shakeology, Almond Milk, 1 TBS Almond or PB, Frozen Strawberries
= 1 RED, 1 YELLOW, 1 TBS, 1 PURPLE
4 – Lunch.  Lunch usually consists of a salad comprised of things I have been missing in my morning colors.  Kind of a catchall
A – 1 Green Containers of Lettuce, 1 Red Container of cooked chicken or turkey slices, 1 green cup filled with green onions, red onions, chopped zucchini.  21 Day Fix Dressing
= 3 GREEN (2 lettuce and the veggies that fit in the 3rd green container), 1 RED, 1 ORANGE
B – Zoodles (2 GREEN containers worth) with Red Sauce and Ground Turkey
= 2 GREEN, 1 PURPLE, 1 RED
5 – Snack.
B – Carrots
= 1 GREEN
A – If I havent had my Shakeology I will have that with Water, sliced almonds and Regular or Vegan Chocolate
= 1 RED, 1 BLUE
6 – Dinner.
A – I always have protein in my dinner, usually have cooked chicken, cooked turkey, or grassfed beef cooked.  It takes 5 minutes to cook them with 1 onion and some spices. Makes for an easy RED.  I typically pair it up with Veggies that I like:  Mine are Zucchini, Asparagus, Yellow Squash, Cauliflower.  These are my go toes I am not a big veggie eater at all and that is why I religiously drink my Shakeology.  It counts as a RED but I know that if I cannot get in all my green containers I know my body is working on those greens in Shakeology.  If I am lacking energy I will have a fruit for dinner for the natural sugar.  I will have a purple over a yellow anyday.  If you are dragging and want to go to bed by 5pm, then go ahead and eat one of your purples during dinner, but try and make it before 6pm (I have been known to break that rule and still survive, but I am sharing best practices)
= 1 or 2 REDS (the protein), 1 GREEN, 1 PURPLE
21 Day Fix Meal Prep, meal prep, container meal prep, 21 day fix
I THEN ADD UP WHAT I HAVE TO SEE WHERE MY GAPS ARE
A = 3 – 4  REDS (1 RED to spare), 1 YELLOW (I have 2 yellow spares if I need them), 1 PURPLE (2 purples left to spare if I need them),  5 GREENS, 1 BLUE, , 1 ORANGE, the tsps I count in my cooking with coconut oil.
So, with Scenario A — I still have colors to spare, so if I need more during my snack or lunch or dinner I will add 1 extra serving, or if I am out on the road and run through starbucks I can grab a Protein platter that has some fruit on it, a piece of bread, etc.
B = 5 REDS, 2 YELLOW (1 to spare), 3 PURPLES, 3 GREENS (2 to spare), 1 Blue, 1 orange to spare, tsp I use in my cooking.
As you can see this meal plan can be used following recipes or following it on the fly.  There is still preparation involved and that is really up to you on when and where you normally eat.
21 Day Fix Meal Plan Tools collage
I would take the bracket you are in.  Look at how many meals you typically eat.  Spread out your colors how you would NORMALLY eat them taking away your normal FAST FOOD, TV DINNERS, etc and then see how many colors you have left.
Other strategies are to keep the containers on your counter so when it comes time to put your protein or lettuce on your plate you use the containers to measure them and place them on your plate.
The containers are there for a reason.  You will see the more you use them to portion things out, the easier it will be to eyeball your servings later.
This program is made for EVERYONE.  You can use this program with or without the DVD set that comes with it.  Personally I follow this meal plan using this technique I just shared everyday including when I go out to eat.
Example a lunch I eat when I go out to a local restaurant called Lazy Dog:
LAZY DOG MEAL
It is called the Chicken Hummus Salad
Comes with Iceburg Lettuce, 1 Chicken Breast, Pesto sauce, Balsamic Dressing, Hummus on the side an a pita bread
I have them modify it by changing the lettuce to Mixed Greens.  This meal on the 21 Day Fix Plan would be: 2 GREEN (they give you a ton of lettuce), 1 BLUE, 1 RED, 1 ORANGE, 1 YELLOW….. a perfectly balanced lunch… I would then track what colors I had eaten and see what I had left for dinner.
Rule of Thumb:  If you are still hungry – Go for a GREEN first, then a RED, then a PURPLE.
If you have any other questions regarding how to prep for the 21 Day Fix or if you are a busy mom like me, how I hack more meals out.  Send me an email at coachannagray@gmail.com
If you would like to be a part of my NEXT PRIVATE COACHING GROUP email me at coachannagray@gmail.com with the subject “your next group”
If you would like to add Shakeology to your 21 Day Fix Plan, you can order it HERE
If you don’t already have the 21 Day Fix I recommend you order the program AND Shakeology for the best savings.  It is called the Challenge Pack and can be ordered HERE
If you would just like to try Shakeology out as a RED back up, you can order a Shakeology Sample Pack HERE

What is the 21 Day Fix?

What is the 21 Day Fix?

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For years and years I have struggled with my weight.  I have tried everything, and up and down went my weight.  I was never really given the tools to succeed in life with my nutrition.  Sure I could follow points but what happens when I want to indulge and cannot figure how many points I have left, what equals what.  Until last year when the 21 Day Fix was released by Beachbody.  I personally have been following this system for over a year with whatever workout program I commit to.

The 21 Day fix is a rapid weight loss program that is designed to give you a nutrition guide with portion controlled containers, a workout program, plus the support and accountability of me as your coach!

 

SIMPLE EATING

Your 21-day portion-control system

Forget about ounces, cups, and calories. These seven color-coded containers and Shakeology shaker cup deliver exactly the right portions every time, so you never eat too much or too little. Fill them up with as much food as you want—if it fits, you can eat it!

21 Day Fix Containers, fitness tools, measuring cups, healthy containers

 

  • Green—Veggies
  • Purple—Fruit
  • Red—Protein
  • Yellow—Carbs
  • Blue—Healthy Fats
  • 2 Orange—Seeds & Dressings
  • Shakeology® Shaker Cup—Drinks

PLUS AN EASY PLAN TO HELP YOU SUCCEED

21 DAY FIX START HERE GUIDE

21 Day Fix Start Here

Start seeing results immediately! This quickstart guide and workout calendar shows you just how simple it is to achieve your weight-loss goals.

AND 4 FREE BONUS GIFTS

21 Day Fix Eating Plan

This simple Eating Plan takes you step-by-step through the process and makes portion control so easy, you won’t even have to think about it. Enjoy delicious, healthy food without counting calories, and watch the pounds fall off.

3 Day Quick Fix

Get beach-ready in 72 hours! This is Autumn’s secret weapon for losing weight fast before a competition or photo shoot. Do it during the last 3 days of 21 Day Fix for mind-blowing “after” pictures.

21 day fix dvd

Dirty 30 workout — only available if ordered through a Team Beachbody Coach (for FREE – $20 value)

4 rounds of fat-burning exercises help carve out a leaner, stronger physique.

Coach and Accountability Support

 

Here are some Recipes that I have used on the Plan to give you an example of what you can expect to eat.

Sample 21 Day Fix Meal Plan 

21 Day Fix Meal Prep, meal prep, container meal prep, 21 day fix

Paleo Stuffed Bell Peppers

21 Day Fix Recipes

Check out what my Challengers are experiencing!

21 Day Fix Challenge Group, Challenge Group, fitness motivation, fitness tips, weight loss help, weight loss tips

21 Day Fix Snack Ideas

Who doesn’t like to snack?

I know you!! You are sitting on the couch and all you can think of is how HUNGRY you are and what you can snack on.

Come on admit it!

One of my favorite things about the 21 Day Fix is just how flexible it is.  Yes YOU can eat out, yes YOU can have your wine.  That being said you are so conditioned to feel like you are going to make a mistake in your choices that you either don’t eat enough or you keep it SUPER BORING (insert sad emoji..).

I know in my challenge groups the question always comes up about what snacks are SAFE and what are FORBIDDEN in every group.

If you are doing the 21 Day Fix I am giving a big PAT on your BACK for making probably the best decision of the year for yourself.

woot woot…..

You can literally follow this plan every day of your life, am I right???

If you are still struggling at all with choices or what to do please don’t hesitate to email me at coachannagray@gmail.com so that I can work with you on making it work FOREVER.  Until then, enjoy these healthy snack ideas!

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I suggest Creating a PINTEREST Board and Pin these to it for Quick Reference.

(hover over the picture and PIN to your board!) snack ideas From Fellow Coach – Bethany at http://thefitnessfocus.com/21-day-fix/21-day-fix-snack-ideas

1. Peanut Butter Apple: For a little energy and a suprisingly filling snack, spread 2 tsp natural peanut butter on a sliced small apple. Equals 1 purple, 1 tsp

2. Fancy Oats:  Curb your sweet tooth with a filling snack – steel cut oats topped with unsweetened shredded coconut. Equals 1 yellow, 1 orange

3. The Greek Berry: For those missing their fruit-filled yogurt, add blueberries to Greek yogurt. For a cooler treat, freeze the berries first for one hour before adding to your yogurt. Equals 1 red, 1 purple

4. Egg Sandwich: For those run out the door in the morning, place two hard-boiled eggs, halved and on a piece of whole wheat toast, folded in half. Equals 1 red, 1 yellow

5. Coffee Crush: This is my coffee coolatta replacement. Blend one cup of iced coffee with one scoop of chocolate protein powder. Equals 1 red

6. Almond Butter Waffle: Here’s another quick snack that keeps you full. Spread 2 tsp almond butter on a whole grain waffle (kashi waffles are my fave and very easy to find.) Equals 1 yellow, 2 tsp

7.  Simple Egg Scramble: In just 4 minutes, you can have a well-balanced snack. Heat 1 tsp coconut oil in a frying pan, add in mixed frozen vegetables, and crack two eggs on top of them. Mix with a spatula until eggs are cooked through. Equals 1 green, 1 red, 1 tsp

8. Pineapple & Cottage Cheese: A unique combination that is sweet and tasty. Mix sliced pineapple with 2% cottage cheese for a light and healthy snack. Equals 1 red,  1 purple

9. Banana Creamiscle: I borrowed this treat from my sister. Blend one half of a banana with unsweetened almond milk. Put the mixture in the freezer for an hour prior to chill, and then enjoy…yummy! Equals 1 purple, 1 yellow

10. Tuna and Hot Sauce: The hot sauce kills all of that over-fishy taste, and you are left with a high protein snack that will make your coworkers ask what you’re eating. Drain one can of tuna fish and top with Tobasco sauce  to taste. Equals 1 red

11. Healthier Egg McMuffin: Can’t imagine not enjoying your McMuffine every morning? While you may not be able to enjoy McDonald’s version, you definitely can have this one as a snack or get creative and make it a meal by adding a lean protein to the sandwich. Fry one whole egg in one tsp cocnut oil and place on half of a whole grain English muffin. Equals one-half red, 1 yellow,1 tsp

12. Kale Chips: Another one of my faves…the healthiest green potato chip you will ever eat. De-stem and tear kale into bite size pieces, then add a tsp of extra virgin olive oil. Lay pieces flat on a cookie sheet sprinkle withyour favorite spices. I like cayenne pepper. Bake at 400° for 20 minutes, flipping halfway through. Equals 1 green, 1 tsp

13. Beef or Turkey Jerkey: An easy-to-carry high protein snack. When choosing a jerky, make sure to look at the ingredients list and choose one that does not contain monosodium glutamate. Just be careful with jerky as lots are extremely high in sodium. Equals 1 red

14. Mixed Nuts: Nuts are a great source of healthy fats, and they travel well. What I like to do is buy a bag of almonds, walnuts, cashews, peanuts, pecans, pistachios, and mix them together on my own. Remember, unsalted nuts only! Equals 1 blue

15.  Banana and Peanut Butter on Toast: A favorite from my childhood, spread 1 tsp of peanut butter on whole wheat toast and top with a half of a banana, sliced. Equals 1 yellow, 1 purple, 1 tsp

16. Almond Butter Strawberry Sandwich: No jam, no worries. Spread 1 tsp of almond butter on half a piece of whole grain bread, layer with strawberry slices and fold in half. Equals 1 yellow, 1 purple, 1 tsp

17. Baked Apple: Core and then cut your apple in half, dust with cinnamon. Place on baking sheet center side up at 400°  for 15 minutes or until the apple becomes slighty tender. Equals 1 purple

18. Red Pepper with Goat Cheese: This is super yummy if you enjoy goat cheese, which I happen to love.  Take raw, fresh red pepper slices and top with crumpled goat cheese. Equals 1 green, 1 blue

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More Snack Ideas

more snack ideas

 

Comment Below with your favorite 21 Day Fix Snack

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