21 Day Fix Meal Plan for Beginners: Sample 7-Day Kickstart Guide! (2024)

If you’re looking to lose weight with a simple and brilliant meal plan, the 21 day fix meal plan could be just what you’re looking for. The idea of dieting usually turns me right off. I hate the thought of depriving myself and counting calories. But I do realize that I could definitely eat healthier and control the portion sizes of my meals.

RELATED: 21-DAY FIX WORKOUT PROGRAM

That’s where the 21 day fix meal plan comes in. Meal planning is key to a healthy weight. Instead of waiting until you’re hungry to whip something up (which often leads to unhealthy choices), meal planning ensures your meals are filled with nutritious, fueling foods that make you feel great throughout the day. And portion controlling your food helps you stay on track so you can reap the best weight loss results.

What is the 21 Day Fix Meal Plan?

Many women have jumped on to the 21 day fix train because it’s so simple and doesn’t require you to deprive yourself. The meal plan actually encourages you to eat, only with the right portions. This way you don’t feel deprived, but you still lose weight. Genius!

The key to this system is the 21 day fix meal plan containers. The containers are color-coded for different types of food and pre-measured for portion control at breakfast, lunch, and dinner. If it fits in the container, you can eat it – how simple is that! This package also comes with 21 day fix meal plan ideas so you’ll know exactly what to buy when you head to the grocery store.

21 Day Fix Meal Plan Rules

Each of the containers is color-coded to keep your meal planning on track. The program uses seven containers in six different sizes, and each container is filled with the respective type of food.

Foods You Can Eat on the 21 Day Fix Meal Plan

Just because you still get to enjoy the foods you love doesn’t mean you can go binging on chips and fast food when you’re on the 21 day fix meal plan. There are certain foods you should avoid while on the diet, and of course, some foods you should eat lots of! This is not an exhaustive list, but here are foods to eat and avoid on the 21 day fix meal plan.

Kale
Spinach
Eggplant
Artichokes
Peppers
Carrots
Tomatoes
Squash
String Beans
Broccoli
Asparagus
Mushrooms
Onions
Turkey Breast
Chicken Breast
Ground, Lean Beef
Eggs
Sardines
Tofu
Tempeh
Cottage Cheese
Veggie Burger
Whole Grain Pasta
Whole Grain Pita Bread
Whole Grain Bagel
Wild Rice
Potato
Rolled Oats
Edamame
Yams
Lentils
Greek Yogurt
Nuts and Seeds
Healthy Fats (Coconut oil, Avocado oil)
Coconut Milk
Banana
Berries
Grapes
Mango
Cherries
Apple
Figs
Spices
Garlic
Ginger
Mustard
Herbs

Foods to Avoid on the 21 Day Fix Meal Plan

White Bread
White Pasta
Processed Foods
Fast Food
Candy
Alcohol
White Sugar
Sweeteners
Refined Carbs
Artificial Chemicals

If you’re just starting out with this diet, here’s a sample 21 day fix meal plan for your first week!

Monday

Breakfast: 21 Day Fix French Toast | My Crazy Good Life
Snack: Peanut Butter Oatmeal Balls | Mine is as It Come
Lunch: Crock Pot Chicken Fajitas | Confessions of a Fit Foodie
Snack: One Step Easy Salsa | My Crazy Good Life
Dinner: Pulled Pork with Maple BBQ Sauce | Confessions of a Fit Foodie

Tuesday

Breakfast: Cheddar and Chive Savory Waffles | The Foodie and the Fix
Snack: Yogurt Smoothies | Days to Fitness
Lunch: Spicy Shrimp and Avocado Lettuce Wraps | The Garlic Diaries
Snack: Honey Roasted Feta Dip | Confessions of a Fit Foodie
Dinner: Slow Cooker Maple Mustard Chicken and Potatoes | The Foodie and the Fix

Wednesday

Breakfast: 21 Day Fix “Cinnamon Bun” French Toast Cups | Confessions of a Fit Foodie
Snack: Pumpkin Pie Energy Bites | Burn This Mama Down
Lunch: Open Faced Avocado and Tomato Egg Sandwich | Dana Nicole Fitness
Snack: Baked Coconut Shrimp | The Garlic Diaries
Dinner: Loaded 21 Day Fix Pizza | The Garlic Diaries

Thursday

Breakfast: Lemon Ricotta Pancakes | Carrie Elle
Snack: Baba Ghanoush Eggplant Dip | Burn this Mama Down
Lunch: Dairy Free Butternut Squash Soup | My Crazy Good Life
Snack: Eggplant Pizzas | Lisahov’s Health & Fitness
Dinner: Chicken Stir Fry with Chinese Broccoli | Christine Pechulis

Friday

Breakfast: Coconut Millet Porridge with Raspberries | The Foodie and the Fix
Snack: Pumpkin Bread | Lead Happiness
Lunch: Roasted Veggie Bowls with Sweet Onion Sauce | The Garlic Diaries
Snack: Baked Chickpeas | Lisahov’s Health & Fitness
Dinner: Lemon Garlic Chicken Pasta | Simply Anchored

Saturday

Breakfast: Greek Yogurt Baked Oatmeal | Sublime Reflection
Snack: Cheesy Bacon Bites | Confessions of a Fit Foodie
Lunch: Vegetable Rice Soup | Spend with Pennies
Snack: Clean Caramel Popcorn | Clean Eating Meets Country Girl
Dinner: Instant Pot Beanless Beef Chili | Confessions of a Fit Foodie

Sunday

Breakfast: Fig Breakfast Bowl | My Crazy Good Life
Snack: 21 Day Fix Deviled Eggs | Fit Fun Tuna
Lunch: Fish Tacos with Avocado Mango Salad | Confessions of a Fit Foodie
Snack: Buffalo Chicken Celery Sticks | Food Blogs
Dinner: Chicken Meatballs with Thai Coconut Curry Sauce | The Garlic Diaries

As you can see with this sample 7 day meal plan, the 21 day fix meal plan is simple and the recipes are delicious. If you’re looking to lose weight without a restrictive diet, this meal plan is just what you need!

You might also like…

21 Day Fix Workout Program
21-Day Fix Portion Control Containers
21-Day Fix Recipe Book

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21 Day Fix Meal Plan for Beginners: Sample 7-Day Kickstart Guide! (2024)

FAQs

How much weight can I lose on a 21 day fix? ›

A study reports that a single 21-Day Fix round lasting three weeks can help participants lose up to 15 lbs. This may be a high estimate that by no means applies to men and women of all body types, ages, and fitness levels. Most people consider a weight loss of 1 to 3 lbs each week to be safe and reasonable.

Learn More ›

What foods can you eat on 21 day fix? ›

21 Day Fix Container Cheat Sheet:

Purple Container: Fruits like blueberries, strawberries, mango, and banana. Red Container: Proteins like chicken breast, salmon, eggs, and tempeh. Yellow Container: Carbohydrates like sweet potato, brown rice, tortillas, whole-wheat bread, and wine (yes, wine!).

Can I eat bread on a 21 day fix? ›

Example: Bread, whole grain, 1 slice. So that tells us that every bread that has whole grain as the first ingredient is approved.

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How many eggs is a serving on 21 day fix? ›

Another reason I love to make this recipe is that I ALWAYS have the ingredients on hand. Of course, eggs are the primary ingredient. Two large eggs equal one serving of protein with the 21 Day Fix.

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Can you drink diet co*ke on 21 day fix? ›

What You Can't Eat on 21 Day Fix. Fried foods, ice cream, pastries, candy, butter, sour cream, mayonnaise, and soda are not included in 21 Day Fix. You may substitute one of your yellow containers for wine. You may drink coffee and tea but no processed creamer (my weakness!).

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Why am I gaining weight on 21 day fix? ›

The muscle becomes inflamed and slightly swollen due to fluid retention. This temporary retention of fluid can result in a 3- to 4-pound weight gain within a few weeks of a new program. Make sure you're drinking all of your water. Every function in your body, weight loss and muscle repair included, requires water.

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How many calories should you eat to lose 5 pounds a week? ›

The value that represents the decrease in calorie intake is known as the calorie deficit. If you want to lose 5 pounds in a week, you will need to reduce your food intake by 17,500 calories, which is a huge calorie deficit.

Can you eat pasta on 21 day fix? ›

Pasta is one of my favorite quick and easy, comfort food meals, and I could never been on a diet that makes me give it up! Thankfully you can still eat pasta on the 21 Day Fix, as long as you measure it according to your yellow container guidelines!

What is a banana on 21 day fix? ›

A banana can cause some debate in the 21 Day Fix circle! So I again investigated the situation and came up with this information: A small-sized banana is one that's less than 6 inches long. A large-sized banana is one between 8 and 9 inches long.

Can I lose 20 lbs in 4 weeks? ›

To lose weight effectively and safely, people should aim to lose 1–2 pounds per week. This means that losing 20 pounds safely can take up to 10 weeks. Dietary and lifestyle changes can help with quick and safe weight loss.

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What can I eat everyday to lose 20 pounds? ›

Eating more fruit, vegetables, lean proteins, and healthy fats, while eating fewer refined carbs can be very effective.

What is the best eating schedule for weight loss? ›

1: Make breakfast your biggest meal of the day. Make lunch mid-size and dinner the smallest. 2: Eat dinner four hours before bedtime, rather than right before bedtime. 3: Eat lunch earlier, and always before 3 p.m.