Free 21 Day Fix Meal Plan for Beginners: Plan A

Are you looking to transform your eating habits and achieve your fitness goals? The 21 Day Fix meal plan might be just what you need.

This popular diet and exercise program has gained a reputation for its simple approach to portion control and balanced nutrition.

This 21 day fix diet plan is designed to simplify the process of healthy eating while helping you achieve your fitness goals, whether that’s losing weight, building muscle, or just feeling better overall.

With its color-coded containers and easy-to-follow guidelines, the 21 Day Fix eating plan takes the guesswork out of healthy eating.

In this comprehensive guide, you’ll discover everything you need to know about the 21 Day Fix diet.

We’ll walk you through the basics of the program, provide a complete 21 Day Fix meal plan for beginners, and share helpful meal prep tips.

You’ll also find a variety of delicious 21 Day Fix recipes to keep your taste buds satisfied while sticking to the plan.

But what exactly is the 21 Day Fix, and how does it work? Let’s dive into everything you need to know about this popular eating plan.

What is the 21 Day Fix?

The 21 Day Fix is a popular weight loss and fitness program created by Super Trainer Autumn Calabrese.

It’s designed to help you lose up to 15 pounds in just 21 days through a combination of effective workouts and a simple approach to eating.

The 21 Day Fix uses a unique container system to simplify portion control and ensure balanced nutrition.

Your daily calorie target determines how many of each container you’re allowed per day. Each container is color-coded and corresponds to a specific food group:

• Green container (1 cup): Vegetables
• Purple container (1 cup): Fruits
• Red container (3/4 cup): Proteins
• Yellow container (1/2 cup): Carbs
• Blue container (1/3 cup): Healthy fats
• Orange container (2 tablespoons): Seeds and dressings
• Teaspoon: Oils and nut butters

The 21 Day Fix program has remained a bestseller for over a decade, thanks to its straightforward and practical approach to health and fitness.

At its core, the 21 Day Fix is a structured program that fits into real life. You get a different 30-minute workout for each day of the week, paired with an easy-to-follow portion control system.

The program also includes 21 Day Fix recipes and stress-free meals customized to your preferences.

How to Calculate 21 Day Fix Containers

To calculate your 21 Day Fix containers, you’ll first need to determine your daily calorie target. Here’s a simple way to do it:

1. Calculate Your Caloric Baseline: Multiply your current weight in pounds by 11. This gives you the number of calories your body needs to maintain its current weight.
2. Add Calories for Exercise: Add 400 calories to your caloric baseline if you’re following the 21 Day Fix workout plan. This accounts for the energy you’ll burn during exercise.
3. Find Your Calorie Bracket: To lose weight, subtract 750 calories from your total (caloric baseline + exercise calories). This gives you your target calorie intake for weight loss. Based on your calorie target, you’ll fall into one of four calorie brackets:
   • 1,200-1,499 calories (Plan A)
   • 1,500-1,799 calories (Plan B)
   • 1,800-2,099 calories (Plan C)
   • 2,100-2,300 calories (Plan D)
4. Determine Your Container Count: Once you have your daily calorie bracket, you can determine how many containers of each type you should eat each day. Each calorie bracket has a specific number of containers you can eat per day. For example, Plan A allows:
   • 3 Green containers
   • 2 Purple containers
   • 4 Red containers
   • 2 Yellow containers
   • 1 Blue container
   • 1 Orange container
   • 2 teaspoons

21 Day Fix Meal Plan for Beginners (21 Day Fix Menu)

This 21 Day Fix meal plan is based on Plan A (1,200-1,499 calories), featuring a variety of 21 Day Fix recipes that meet your daily caloric and macronutrient needs while promoting healthy eating habits.

If you’re in a higher calorie bracket, you can add additional containers as needed. Remember to drink plenty of water throughout the day!

Day 1

Breakfast:

• Overnight oats with berries: Mix oats with yogurt and top with fresh berries. (1 Yellow, 1 Purple, 1 Red)

Lunch:

• Grilled chicken salad with mixed greens and balsamic vinaigrette: Grill chicken and serve over a bed of mixed greens, drizzled with balsamic vinaigrette. (1 Red, 1 Green, 1 Orange)

Dinner:

• Baked salmon with roasted broccoli and quinoa: Bake salmon and serve with roasted broccoli and quinoa. (1 Red, 1 Green, 1 Yellow)

Snacks:

• Apple slices with almond butter: Slice an apple and serve with a tablespoon of almond butter. (1 Purple, 1 teaspoon)
• Carrot sticks with hummus: Dip carrot sticks in hummus. (1 Green, 1 Blue)

Day 2

Breakfast:

• Scrambled eggs with spinach and whole-grain toast: Scramble eggs with spinach and serve with whole-grain toast. (1 Red, 1 Green, 1 Yellow)

Lunch:

• Vegetable Lo Mein: Stir-fried mixed vegetables with whole wheat noodles in a light soy sauce. (1 Green, 1 Yellow)

Dinner:

• Lean beef stir-fry with mixed vegetables and brown rice: Stir-fry lean beef with vegetables and serve over brown rice. (1 Red, 2 Green, 1 Yellow)

Snacks:

• Greek yogurt with sliced peaches: Top Greek yogurt with sliced peaches. (1 Red, 1 Purple)
• Celery sticks with peanut butter: Dip celery sticks in peanut butter. (1 Green, 1 teaspoon)

Day 3

Breakfast:

• Protein smoothie with spinach and banana: Blend protein powder, spinach, and banana. (1 Red, 1 Green, 1 Purple)

Lunch:

• Stuffed Pepper Soup: A hearty soup with ground turkey, bell peppers, tomatoes, and brown rice. (1 Red, 2 Green, 1 Yellow)

Dinner:

• Tuscan Chicken Pasta: A lightened version of Tuscan chicken pasta with grilled chicken, sun-dried tomatoes, and spinach over whole wheat pasta. (1 Red, 1 Yellow, 1 Green)

Snacks:

• Hard-boiled egg with cherry tomatoes: Enjoy a hard-boiled egg with cherry tomatoes. (1 Red, 1 Green)
• Orange slices with almonds: Top orange slices with almonds. (1 Purple, 1 Blue)

Day 4

Breakfast:

• Vegan hash browns with veggies: Crispy hash browns mixed with sautéed vegetables. (1 Yellow, 1 Green)

Lunch:

• Spring roll salad: A deconstructed spring roll salad with shrimp, rice noodles, and fresh vegetables, served with a peanut dressing. (1 Red, 1 Yellow, 1 Green, 1 Orange)

Dinner:

• Spaghetti squash lasagna: Layer spaghetti squash with marinara sauce, lean ground beef, and low-fat cheese. (1 Red, 1 Yellow, 1 Green)

Snacks:

• Cucumber slices with tzatziki: Dip cucumber slices in tzatziki. (1 Green, 1 Blue)
• Apple with cinnamon: Slice an apple and sprinkle with cinnamon. (1 Purple)

Day 5

Breakfast:

• Whole grain toast with mashed avocado and sliced tomato: Top whole grain toast with mashed avocado and sliced tomato. (1 Yellow, 1 Blue, 1 Green)

Lunch:

• Buffalo chicken bites: Grilled chicken bites tossed in a buffalo sauce, served with celery sticks. (1 Red, 1 Green, 1 Orange)

Dinner:

• Teriyaki tofu stir-fry bowl with coconut rice: Tofu stir-fried with mixed vegetables in teriyaki sauce, served over coconut-flavored rice. (1 Red, 1 Green, 1 Yellow)

Snacks:

• Cottage cheese with pineapple chunks: Mix cottage cheese with pineapple chunks. (1 Red, 1 Purple)
• Bell pepper strips with hummus: Dip bell pepper strips in hummus. (1 Green, 1 Blue)

Day 6

Breakfast:

• Veggie and egg white frittata: Bake a frittata with egg whites and mixed vegetables. (1 Red, 1 Green, 1 Blue)

Lunch:

• Air-fried eggplant with steak fajita bowl: Crispy air-fried eggplant served with steak fajita ingredients in a bowl. (1 Red, 2 Green, 1 Yellow)

Dinner:

• Sweet potato pasta: Spiralized sweet potato noodles served with a light tomato sauce and lean ground turkey. (1 Red, 1 Yellow, 1 Green)

Snacks:

• Banana with almond butter: Slice a banana and serve with almond butter. (1 Purple, 1 teaspoon)
• Turkey roll-ups with cucumber: Wrap turkey slices around cucumber sticks. (1 Red, 1 Green)

Day 7

Breakfast:

• Oatmeal with sliced almonds and berries: Cook oatmeal and top with sliced almonds and berries. (1 Yellow, 1 Blue, 1 Purple)

Lunch:

• Beef stroganoff: Lean beef strips served with a light mushroom sauce over whole wheat noodles. (1 Red, 1 Yellow, 1 Green)

Dinner:

• Instant pot jambalaya with quinoa: A quick and healthy jambalaya made with quinoa, shrimp, chicken sausage, and vegetables. (1 Red, 1 Yellow, 1 Green)

Snacks:

• Carrot sticks with guacamole: Dip carrot sticks in guacamole. (1 Green, 1 Blue)
• Apple slices with cinnamon: Slice an apple and sprinkle with cinnamon. (1 Purple)

Day 8

Breakfast:

• Protein pancakes with mixed berries: Cook protein pancakes and top with mixed berries. (1 Red, 1 Yellow, 1 Purple)

Lunch:

• Turkey and avocado lettuce wraps: Wrap turkey and avocado in lettuce leaves. (1 Red, 1 Blue, 1 Green)

Dinner:

• Grilled salmon with roasted Brussels sprouts and sweet potato: Grill salmon and serve with roasted Brussels sprouts and sweet potato. (1 Red, 1 Green, 1 Yellow)

Snacks:

• Celery sticks with almond butter: Dip celery sticks in almond butter. (1 Green, 1 teaspoon)
• Greek yogurt with sliced peaches: Top Greek yogurt with sliced peaches. (1 Red, 1 Purple)

Day 9

Breakfast:

• Scrambled eggs with spinach and whole grain toast: Scramble eggs with spinach and serve with whole grain toast. (1 Red, 1 Green, 1 Yellow)

Lunch:

• Lentil tacos: Spiced lentils served in whole grain tortillas with your favorite taco toppings. (1 Yellow, 1 Green, 1 Red)

Dinner:

• Rotisserie chicken soup: A comforting soup made with shredded rotisserie chicken, vegetables, and a light broth. (1 Red, 2 Green)

Snacks:

• Orange slices with almonds: Top orange slices with almonds. (1 Purple, 1 Blue)
• Turkey roll-ups with bell pepper strips: Wrap turkey slices around bell pepper strips. (1 Red, 1 Green)

Day 10

Breakfast:

• Greek yogurt parfait with granola and mixed berries: Layer Greek yogurt with granola and mixed berries. (1 Red, 1 Yellow, 1 Purple)

Lunch:

• Veggie quesadillas: Whole wheat tortillas filled with a mix of sautéed vegetables and low-fat cheese.
  (1 Yellow, 1 Green, 1 Blue)

Dinner:

• Spicy teriyaki salmon with brown rice: Baked salmon with a spicy teriyaki glaze, served with brown rice and steamed vegetables. (1 Red, 1 Yellow, 1 Green)

Snacks:

• Cucumber slices with hummus: Dip cucumber slices in hummus. (1 Green, 1 Blue)
• Apple with peanut butter: Slice an apple and serve with peanut butter. (1 Purple, 1 teaspoon)

Day 11

Breakfast:

• Avocado toast: 1 slice of whole grain toast topped with mashed avocado and a poached egg. (1 Red, 1 Green, 1 Yellow)

Lunch:

• Tuna salad on a bed of mixed greens: Mix tuna with salad greens. (1 Red, 1 Green, 1 teaspoon)

Dinner:

• Grilled turkey burger: 3 oz turkey burger served with a side of roasted sweet potato fries and a mixed greens salad. (1 Red, 1 Green, 1 teaspoon)

Snacks:

• Cottage cheese with pineapple chunks: Mix cottage cheese with pineapple chunks. (1 Red, 1 Purple)
• Carrot sticks with guacamole: Dip carrot sticks in guacamole. (1 Green, 1 Blue)

Day 12

Breakfast:

• Egg muffins: 2 baked egg muffins with spinach, mushrooms, and cherry tomatoes. (1 Yellow, 1 Blue, 1 Purple)

Lunch:

• Tuna salad lettuce wraps: 4 oz tuna mixed with Greek yogurt, celery, and dill, wrapped in romaine lettuce leaves. (1 Red, 1 Yellow, 1 Green)

Dinner:

• Grilled fish tacos: 6 oz grilled white fish served in corn tortillas with cabbage slaw and avocado. (1 Red, 1 Green, 1 Orange)

Snacks:

• Bell pepper strips with tzatziki: Dip bell pepper strips in tzatziki. (1 Green, 1 Blue)
• Banana with almond butter: Slice a banana and serve with almond butter. (1 Purple, 1 teaspoon)

Day 13

Breakfast:

• Protein pancakes: Pancakes made with oats, banana, and eggs, topped with fresh berries.. (1 Red, 1 Green, 1 Yellow)

Lunch:

• Quinoa salad: 1/2 cup quinoa mixed with chickpeas, cherry tomatoes, cucumbers, and a light vinaigrette. (1 Yellow, 1 Green, 1 Orange)

Dinner:

• Grilled steak with roasted Brussels sprouts: 4 oz grilled steak served with roasted Brussels sprouts and a side of brown rice. (1 Red, 1 Yellow, 1 Green)

Snacks:

• Greek yogurt with sliced peaches: Top Greek yogurt with sliced peaches. (1 Red, 1 Purple)
• Celery sticks with peanut butter: Dip celery sticks in peanut butter. (1 Green, 1 teaspoon)

Day 14

Breakfast:

• Protein smoothie with spinach and banana: Blend protein powder, spinach, and banana. (1 Red, 1 Green, 1 Purple)

Lunch:

• Grilled chicken wrap: 4 oz grilled chicken breast wrapped in a whole wheat tortilla with spinach, tomatoes, and a light spread of hummus. (1 Red, 1 Blue, 1 Green)

Dinner:

• Baked chicken thighs with roasted vegetables: 4 oz baked chicken thighs served with a medley of roasted vegetables and a side of quinoa. (1 Red, 1 Green, 1 Yellow)

Snacks:

• Apple slices with cinnamon: Slice an apple and sprinkle with cinnamon. (1 Purple)
• Turkey roll-ups with cucumber slices: Wrap turkey slices around cucumber sticks. (1 Red, 1 Green)

Day 15

Breakfast:

• Veggie and egg white frittata: Prepare a frittata with egg whites and mixed vegetables. (1 Red, 1 Green, 1 Blue)

Lunch:

• Lentil and vegetable soup: Enjoy a hearty lentil and soup with mixed vegetables. (1 Yellow, 1 Green)

Dinner:

• Carne asada enchiladas: Flavorful carne asada wrapped in whole wheat tortillas and topped with enchilada sauce. (1 Red, 1 Yellow, 1 Green)

Snacks:

• Orange slices with almonds: Enjoy orange slices with a handful of almonds. (1 Purple, 1 Blue)
• Carrot sticks with hummus: Dip carrot sticks in hummus. (1 Green, 1 Blue)

Day 16

Breakfast:

• Oatmeal with sliced almonds and berries: Cook oatmeal and top with sliced almonds and fresh berries. (1 Yellow, 1 Blue, 1 Purple)

Lunch:

• Turkey meatloaf: 6 oz ground turkey meatloaf served with roasted cauliflower and a side salad. (1 Red, 1 Yellow, 1 Green)

Dinner:

• Turkey chili: 4 oz ground turkey cooked with tomatoes, bell peppers, onions, and spices, served over brown rice. (1 Red, 1 Green, 1 Yellow)

Snacks:

• Cucumber slices with tzatziki: Dip cucumber slices in tzatziki. (1 Green, 1 Blue)
• Apple with cinnamon: Enjoy apple slices sprinkled with cinnamon. (1 Purple)

Day 17

Breakfast:

• Protein pancakes with mixed berries: Prepare protein pancakes and top with mixed berries. (1 Red, 1 Yellow, 1 Purple)

Lunch:

• Tuna salad on a bed of mixed greens: Serve tuna salad over mixed greens. (1 Red, 1 Green, 1 teaspoon)

Dinner:

• Turkey meatballs with zucchini noodles and marinara sauce: Serve turkey meatballs with zucchini noodles and marinara sauce. (1 Red, 2 Green, 1 teaspoon)

Snacks:

• Hard-boiled egg with cherry tomatoes: Enjoy a hard-boiled egg with cherry tomatoes. (1 Red, 1 Green)
• Bell pepper strips with guacamole: Dip bell pepper strips in guacamole. (1 Green, 1 Blue)

Day 18

Breakfast:

• Greek yogurt parfait with granola and mixed berries: Layer Greek yogurt with granola and mixed berries. (1 Red, 1 Yellow, 1 Purple)

Lunch:

• Lentil and vegetable soup: Enjoy a hearty lentil and vegetable soup. (1 Yellow, 1 Green)

Dinner:

• Grilled shrimp skewers with brown rice and roasted vegetables: 4 oz grilled shrimp and served with brown rice and roasted vegetables. (1 Red, 1 Yellow, 1 Green)

Snacks:

• Celery sticks with almond butter: Dip celery sticks in almond butter. (1 Green, 1 teaspoon)
• Turkey roll-ups with cucumber: Roll turkey slices around cucumber sticks. (1 Red, 1 Green)

Day 19

Breakfast:

• Scrambled eggs with spinach and whole grain toast: Scramble eggs with spinach and serve with whole grain toast. (1 Red, 1 Green, 1 Yellow)

Lunch:

• Chickpea and vegetable salad: Mix chickpeas with vegetables for a hearty salad. (1 Yellow, 1 Green, 1 Orange)

Dinner:

• Baked tofu with roasted Brussels sprouts and brown rice: Bake tofu and serve with roasted Brussels sprouts and brown rice. (1 Red, 1 Green, 1 Yellow)

Snacks:

• Cottage cheese with pineapple chunks: Enjoy cottage cheese with pineapple chunks. (1 Red, 1 Purple)
• Apple slices with peanut butter: Dip apple slices in peanut butter. (1 Purple, 1 teaspoon)

Day 20

Breakfast:

• Veggie and egg white omelet with whole grain toast: Cook an egg white omelet with vegetables and serve with whole grain toast. (1 Red, 1 Green, 1 Yellow)

Lunch:

• Turkey and avocado wrap with lettuce: Wrap turkey and avocado in lettuce leaves. (1 Red, 1 Blue, 1 Green, 1 Yellow)

Dinner:

• Grilled chicken breast with roasted sweet potato and asparagus: Grill chicken breast and serve with roasted sweet potato and asparagus. (1 Red, 1 Yellow, 1 Green)

Snacks:

• Orange slices with almonds: Enjoy orange slices with almonds. (1 Purple, 1 Blue)
• Carrot sticks with hummus: Dip carrot sticks in hummus. (1 Green, 1 Blue)

Day 21

Breakfast:

• Overnight oats with sliced almonds and berries: Prepare overnight oats and top with sliced almonds and berries. (1 Yellow, 1 Blue, 1 Purple)

Lunch:

• Grilled chicken Caesar salad: Grill chicken and serve over Caesar salad greens with dressing. (1 Red, 1 Green, 1 Orange)

Dinner:

• Baked tofu stir-fry with mixed vegetables and brown rice: Bake tofu and stir-fry with vegetables, serving over brown rice. (1 Red, 1 Green, 1 Yellow)

Snacks:

• Greek yogurt with sliced peaches: Enjoy Greek yogurt topped with sliced peaches. (1 Red, 1 Purple)
• Cucumber slices with tzatziki: Dip cucumber slices in tzatziki. (1 Green, 1 Blue)

21 Day Fix Food List and Grocery List

To make your 21 Day Fix journey easier, it’s helpful to have a comprehensive food list and grocery list.

When creating your grocery list, focus on stocking up on these approved foods. Don’t forget to include herbs, spices, and seasonings to add flavor to your meals without extra calories.

Here’s a breakdown of approved foods for each container:

Green Container (Vegetables):

• Leafy greens (kale, spinach, lettuce)
• Broccoli, cauliflower, Brussels sprouts
• Peppers, tomatoes, onions
• Asparagus, zucchini, butternut squash

Purple Container (Fruits):

• Berries (strawberries, blueberries, blackberries)
• Apples, bananas, oranges
• Melons (cantaloupe, watermelon)
• Grapes, mango

Red Container (Proteins):

• Chicken and turkey breast
• Fish (salmon, cod, tilapia)
• Lean ground meat (≥93% lean)
• Eggs and egg whites
• Greek yogurt, cottage cheese
• Tofu, tempeh

Yellow Container (Carbs):

• Sweet potatoes, regular potatoes
• Brown rice, quinoa
• Whole grain pasta
• Beans, lentils, peas
• Whole grain bread and tortillas

Blue Container (Healthy Fats):

• Avocado
• Nuts (almonds, walnuts, cashews)
• Cheese (feta, goat, cotija, parmesan)
• Hummus
• Coconut milk

Orange Container (Seeds and Dressings):

• Pumpkin seeds, sunflower seeds
• Olives

Teaspoon (Oils and Nut Butters):

• Extra-virgin olive oil
• Coconut oil
• Nut butters (peanut, almond, cashew)

21 Day Meal Prep Tips for Success

Meal prepping is a game-changer when it comes to sticking to your 21 Day Fix meal plan. It saves you time, reduces stress, and helps you stay on track with your nutrition goals.

Here are some practical tips to make your meal prep easier and more efficient:

1. Start with a plan: Before you begin, create a meal plan for the week. This will help you know exactly what to prepare and what ingredients you’ll need.
2. Make a comprehensive grocery list: Based on your meal plan, create a detailed grocery list. This ensures you have all the necessary ingredients on hand and prevents last-minute trips to the store.
3. Prep in batches: Cook proteins, carbs, and veggies in bulk so you can mix and match throughout the week. However, aim for variety rather than just one of each.
4. Use “Dump and go” recipes: Use simple recipes like salsa lime chicken that can be thrown in a slow cooker or Instant Pot with minimal prep.
5. Prep components: Instead of full meals, prep ingredients like shredded chicken, taco meat, quinoa, or roasted veggies that can be used in multiple dishes
6. Use your slow cooker or Instant Pot: These appliances are great for hands-off cooking. You can make large batches of soups, stews, or shredded meats with minimal effort.
7. Pre-portion snacks: Use small containers or bags to portion out approved snacks like nuts, seeds, or cut vegetables. This prevents overeating and makes it easy to grab a Fix-approved snack.
8. Make use of freezer-friendly meals: Prepare meals that freeze well, like soups or casseroles. This gives you options for busy days when you don’t have time to cook.
9. Invest in quality storage containers: Good quality, microwave-safe containers with tight-fitting lids will keep your prepped food fresh and make reheating easy.
10. Label everything: Use labels to mark the contents and date of preparation for each container. This helps you keep track of what you have and when it needs to be used.

Conclusion

The 21 Day Fix meal plan offers a straightforward approach to healthy eating and portion control.

The 21 Day Fix is more than just a diet, it’s a lifestyle change that can help you develop healthier eating habits for the long term.

By focusing on portion control, balanced nutrition, and regular exercise, the 21 Day Fix program offers a sustainable approach to weight loss and overall wellness.

Remember, the key to success with the 21 Day Fix is consistency and preparation. Stick to your container allowances, try new recipes to keep things interesting, and don’t forget to incorporate the recommended daily workouts.

It may take some time to adjust to this new way of eating, but many people find that it becomes second nature after a few weeks.

Whether you’re looking to lose weight, improve your eating habits, or simply feel better overall, the 21 Day Fix can be a valuable tool to help you get there.

So, why not give it a try? Your healthier self might be just 21 days away.

• 7 day clean eating meal plan
• Keto diet for beginners
• Free military diet plan
• Healthy diet for endomorphs
• 7-day metabolic confusion diet
• Free for alkaline diet for beginners
• Anti-candida diet recipes
• 30-day carnivore diet dinner ideas
• Anti-inflammatory diet meal plan
• 25 foods to lower triglycerides

FAQs