The 21 Day Fix is a popular (and effective) way to regulate your food intake through portion control.
The container sizes correspond to various food groups (protein, fats, etc.), making it easy to measure your food intake – but it can be difficult to know exactly what foods to put into those containers.
This food list will help you develop a healthy eating plan for 21 Day Fix. Use these meal ideas to plan your next shopping list.
Note: These recipes are designed with the sizes of each container in mind. You don’t have to actually put the ingredients into a container to measure them – just use the “containers used” section to mark these meals against your allotted daily containers.
These recipes are aimed to make 1 serving. Just double the ingredients if cooking for two. Some of these are meat-free for the vegetarians out there, but feel free to add lean meats like chicken breast or turkey if the vegetarian recipes aren’t your cup of tea (just use your red container if you choose to add meats).
21 Day Fix Breakfast Recipes
Starting the day off with a healthy breakfast is important. A protein-packed breakfast helps reduce food cravings for the rest of the day (1).
Use these container-friendly breakfast recipes to start your habit of eating based on the 21 Day Fix diet. Once you’ve started the day by staying true to your diet, it’s much easier to follow the system the rest of the day.
I like to fire up Beachbody on Demand and start my morning workout before breakfast. Diet is only part of the equation (although it’s the most important part). When you get a nice workout in, you feel good about yourself and are more likely to value the work you put in — meaning you won’t skimp on your diet so quickly.
Healthy Breakfast Omelet
Omelets are a great way to start the day. Packed with plenty of protein, healthy fats that help you fill full, and serving as a great opportunity to add veggies, it’s hard to beat an egg (pun intended).
Containers Used: 1/2 Red, 1/2 Green, 1/2 Blue
- 2 eggs
- 1/8 Cup Chopped Red Onion
- 1/4 Cup Broccoli
- 1/8 Cup Sliced Tomato
- 1/8 Cup Shredded Cheese
- Salt (to taste)
- Pepper (to taste)
Prepare by chopping / slicing vegetables. Spray a nonstick skillet with a quick burst of non-stick spray (optional). Pour eggs into warm skillet and gently stir to break up yolks. Allow to cook until slightly firm. Add veggies, salt, and pepper. When eggs have firmed up to the desired consistency, add shredded cheese, fold in half, and gently transfer to plate.
Feel free to substitute these veggies for your favorites, as long as you keep track of container size changes.
4 Minute Breakfast Tostada
Don’t have time to cook in the mornings? This recipe is perfect for you.
We’ll be using the microwave to cook eggs for this meal. Sound crazy? Don’t knock it until you try it. I’ve nuked eggs for years, and if you do it right, you can’t even tell a difference. Here’s how to do it.
Containers Used: 1/2 Red, 1/2 Blue, 1/3 Orange, 1/3 Yellow, 1/10th Green (Negligible)
- 1 Corn Tortilla (6 inch)
- 1 Large Egg
- 1/8 Cup Black Beans
- 1/8 Cup Shredded Cheese
- 2 Teaspoons Low-Fat Sour Cream
- 1/8 Cup Salsa
- Salt (to taste)
- Pepper (to taste)
Mix the egg with a small amount of water (around 2 teaspoons) in a microwave-safe bowl. Nuke for 2 minutes, stir, and microwave an additional 1 ½ minutes (or until firm).
On a plate, place one corn tortilla. Top with black beans, shredded cheese, and salt (or seasoned salt) and pepper. Add the egg, and microwave an additional 30 seconds. Top with salsa and sour cream and serve.
Healthy Avocado Toast
Toast is a quick & easy breakfast, but it’s carb-rich without offering anything substantial to keep you full. Enter avocado. This fast breakfast idea packs slow-digesting healthy fats to carry you through to lunch.
Once seasoned, the avocado tastes a lot like guacamole – without the prep time.
Containers Used: 1 Yellow, 1 Blue, 1/4 Orange
- 2 Slices Whole-Grain Bread
- 1/2 Mashed Avocado
- 1/2 Tablespoon EVOO (Extra Virgin Olive Oil)
- 1 Teaspoon Lime (or Lemon) Juice
- Sriracha / Hot Sauce (Optional)
Toast bread. Spread mashed avocado and top with olive oil and lime juice. Season to taste with salt and Sriracha / hot sauce (if you enjoy a bit of spice).
Fruit & Yogurt Parfait
Parfaits are a quick breakfast idea that packs protein, fresh fruit, and nuts into a meal that’s easy to eat on the go. Eating nuts has been linked to weight loss. 21 Day Fix counts yogurt as a red container (protein category).
Containers Used: 1 Red, 1/2 Blue, 1/4 Orange, 1/6th Purple
- 3/4 Cup Low-Fat Greek Yogurt (or Vanilla Yogurt)
- 2 Tablespoons Almonds or Walnuts
- 3 Sliced Strawberries or 10 Blueberries
- 1/2 Tablespoon Honey
Alternate layers of yogurt with berries, nuts, and a drizzle of honey. Enjoy.
Whole-Grain Peanut Butter Waffle
Regular waffles aren’t the healthiest breakfast. Bleached flour is quickly broken down into sugar, and the butter and syrup toppings are nothing short of junk food.
With a few tweaks, we can make a much healthier waffle breakfast that falls in line with your weight loss goals.
Containers Used: 1 Yellow, 1/8 Red
- 1 Whole-Grain Toaster Waffle
- 2 Tablespoons Peanut Butter
- 1 Tablespoon Raisins
This one’s simple enough: Toast the waffle. Smear with peanut butter and top with raisins for a sweet taste that replaces syrup. Enjoy.
Those breakfast ideas should tide you over for several hours. When lunch comes, it’s time to load your body with more protein, healthy fats, and slow-digesting carbs.
Skimping on lunch is a great way to end up binging later in the day. Pay attention to making this meal healthy to help keep your blood sugar stable and avoid that afternoon crash that can rob you of productivity.
Herb-Infused Cottage Cheese & Veggie Sandwich
Think you don’t like cottage cheese? You owe it to yourself to give it a second chance with my herb-infused cottage cheese sandwich.
Cottage cheese is a rich source of slow-digesting casein protein that can be very healthy. Prepared right, it’s also delicious.
Containers Used: 1 Yellow, 1/8 Green, 1/3 Red
- 1 English Muffin (Whole-grain, if possible)
- 2 Slices of Tomato
- 1 Teaspoon Honey Mustard
- 1/4 Cup Fat-Free Cottage Cheese
- 1/2 Tablespoon Chives (Chopped)
- Garlic Powder (to taste)
- Onion Powder (to taste)
- Black Pepper (to taste)
Toast English muffin. Blend cottage cheese with herbs and powdered spices, then spread on one half of muffin. Spread honey mustard on the other half. Add tomato and lettuce and enjoy this surprisingly tasty lunch!
Optional: Try it with a few slices of avocado for added flavor. Just use your blue container for this.
Fresh Italian-Style Chicken Pitas
A pita is a great way to enjoy fresh ingredients in a package that’s a bit healthier than a regular sandwich.
Containers Used: 1 Yellow, 1 Red, 1/2 Orange, 3/4 Green, 1 Blue
- 1 Pita (or 1/2 of a large pita)
- 3/4 Cup Cooked Chicken Breast (Shredded)
- 1 Tablespoon Italian Dressing
- 1/2 Cup Mixed Spinach, Greens, and Lettuce
- 1/4 Cup Shredded Provolone Cheese
- 3 Tomato Slices
- 3 Cucumber Slices
- 1 Garlic Clove, Chopped (or garlic powder to taste)
Line pita with shredded chicken. Top with garlic, tomato, cucumber, and greens. Drizzle with Italian dressing and add shredded provolone. Season with salt and pepper, if desired.
Zesty Black Bean Burrito
Fast-food burritos are convenient, but they’re loaded with calories. Cut calories by 2/3rds or more with this quick alternative. Black beans are nutritious and packed full of fiber, which helps you lose weight and keeps you feeling full longer (2, 3).
Containers Used: 1/3 Red, 1/2 Blue, 1/2 Yellow
- 1 Whole-Wheat Wrap
- 1/4 Cup Black Beans
- 4 Slices Avocado (Thick)
- 1 Tablespoon Salsa
- 1 Teaspoon Lime Juice
- Garlic Powder
Spoon black beans onto whole-wheat wrap and season with lime juice, garlic powder, and salt (if desired). Place wrap on top of a slightly dampened paper towel and microwave for 45 seconds. Immediately top with avocado slices and salsa and serve while hot.
Dinner is an important meal – it’s what you look forward to all day. If you’re used to a less-than-substantial dinner, it’s easier to cheat earlier in the day. Reward yourself for a successful day of dieting with a hot, well-balanced meal.
Chicken Breast With Brussels Sprouts & Broccoli
This lean dinner packs plenty of protein into a low-carb dish. Reducing carbs is a great way to help lose more weight without feeling hungry (4).
Containers Used: 2/3 Red, 1/2 Green, 1/2 Blue, 1/3 Orange
- 1/2 Cup Boneless, Skinless Chicken Breast (Baked)
- 1/4 Cup Brussells Sprouts
- 1/4 Cup Broccoli
- 1 Tablespoon Parsley
- 2 Teaspoons Olive Oil
- 1 Teaspoon Lemon Juice
- 1 Tablespoon Walnuts
- Black Pepper (to taste)
- 2 Tablespoons Parmesan Cheese
Place Brussels sprouts and broccoli in a pan with 1/4 cup water. Cover and cook on medium-low heat for 8 minutes or until steamed and tender. Pour into bowl and season with olive oil, lemon juice, parsley, and black pepper. Top with cooked chicken breast, walnuts, and Parmesan. Enjoy while hot.
Chicken Spinach Quesadillas
Chicken quesadillas are a great way to get a protein-packed dinner with lots of flavor. Increasing your protein-to-carb ratio can help boost metabolism (5, 6). If this is too much food for you, simply use one tortilla and fold it in half instead.
Containers Used: 1/3 Red, 1 Blue, 1 Yellow, 1/3 Orange, 1/2 Green
- 1/4 Cup Chicken Breast (Cut into chunks)
- 2 Whole-Grain Tortillas
- 1/4 Cup Spinach
- 1/3 Cup Mixed Onions & Bell Peppers
- 2 Teaspoons Olive Oil
- 1/4 Cup Shredded Pepper Jack Cheese
- Seasoned Salt
- Lemon Pepper
- 2 Teaspoons Lime Juice
In a non-stick skillet coated with oil, place onions, peppers, and chicken chunks. Add seasoned salt, lemon pepper, and lime juice. After 5 minutes, add spinach. Cook on medium-high heat until onions begin to look clear and chicken is thoroughly cooked. Spoon cooked mixture onto one of the tortillas and return to pan. Top with cheese and place the other tortilla on top. Turn when bottom tortilla begins to brown and repeat. Slice quesadilla and serve with salsa.
Delicious Vegetarian Chili
All other recipes are for one serving – this one, however, makes enough to last you all week. That’s a good thing, since even the most hardcore carnivore will fall in love with this healthy chili that’s perfect for 21 Day Fix.
Containers Used: In one serving (1 1/2 cups of chili): 2/3 Red, 3/4 Green
- 1 Can Black Beans
- 1 Can Pinto Beans
- 1 Can Corn
- 1 Onion (Diced)
- 3 Garlic Cloves (Minced)
- 2 Bell Peppers (Diced)
- 1/2 Jalapeno Pepper (Minced, seeds removed)
- 2 Cans Stewed Tomatoes
- 2 Teaspoons Salt
- 1 Teaspoon Black Pepper
- 1 Tablespoon Chili Powder
In a large pot, add oil. Add peppers, garlic cloves, and onion. Lightly cook for a few minutes, then add rest of ingredients. Cover and cook at a light simmer for 45 minutes, stirring occasionally. Enjoy for up to 1 week (when kept in refrigerator). Serve with a light dollop of fat-free sour cream.
21 Day Fix Snacks
Snacks are an important part of any diet. There will be times when you feel hungry between meals, and having healthy snack ideas on hand can help keep you from reaching for a bag of chips.
Baked Tortilla Chips & Salsa
Regular tortilla chips are fried. Try the baked variety to save calories and unhealthy fat from cooking oil. Salsa is a great-tasting source of fresh vegetables, which we all know are good for you.
Containers Used: 1/5th Green, 1 Yellow
Enjoy 1/4 cup of chunky salsa with 10 baked tortilla chips.
Fresh Veggies & Ranch-Flavored Greek Yogurt
This healthy platter gives you all the taste of ranch dip without the unhealthy fat or calories. Greek yogurt can be a great addition to your diet, and takes seasonings well. It’s packed with protein.
Containers Used: 2/3 Red, 1 Green
- 1/2 Cup Greek Yogurt
- 1 Tbsp Ranch Dip Seasoning Packet
- 1 Carrot, Sliced
- 1/2 Red Bell Pepper, Sliced
- 3 Lengths of Celery, Sliced
Mix Greek yogurt with 1 tablespoon of ranch dip seasoning. Spoon into small bowl for dipping. Plate up sliced veggies and enjoy.
Tomato, Mozzarella & Basil Bruschetta
This is one of my favorites. It tastes amazing and is a great way to satisfy random carb cravings.
Containers Used: 1 1/2 Yellow, 1 Blue, 1/3 Green
- 3 Thin (1/2 Inch) Slices of French Bread
- 1 Tablespoon Olive Oil
- 9 Thin Tomato Slices
- 1/4 Cup Fresh Mozzarella
- Basil (Fresh or dried)
Preheat oven to 375 degrees F. Slice bread and place on baking sheet. Use the back of a spoon to evenly spread olive oil. Sprinkle with a generous amount of basil (fresh tastes best). Add 3 thin tomato slices to each piece of bread. Add sliced mozzarella and bake for 8 minutes, or until bread is slightly toasted and cheese has melted.
Tip: Try rosemary for another type of herbal tang.
Creating Your 21 Day Fix Shopping List
If some of these ideas sound good to you, write down the ingredients and make them part of your next grocery list.
Knowing the sizes of the 21 Day Fix containers, it’s easy to get an idea of how far your ingredients will go.
For example, if you are allowed 3 green containers per day, those are 1 ¼ cups each. So, 1 ¼ cups times 3 per day, times 7 days per week, equals 26 ¼ cups of veggies per week. You can use my container sizes page to figure out how many you’re allowed of each per day, and the sizes of each.
Using a calculator, you can quickly make sure you’re buying the right amount of each food type and won’t be overbuying and risking groceries going to waste.