21 Days Fix Meal Plan for Beginners: Plan A

The 21-Day Fix is a diet and exercise plan to help you lose up to 15 pounds in three weeks. Though some might find its approach restrictive, it promotes healthy eating and regular exercise.

While steady and gradual weight loss is generally the healthiest option, many prefer faster results.

The 21-Day Fix aims to help you shed up to 15 pounds (7 kg) quickly within three weeks. In this article, we’ll cover everything you need to know about the program—how to follow it, what foods to eat, and whether it’s a safe and effective way to reach your weight loss goals.

What Is the 21-Day Fix?

The 21-Day Fix program is a weight-loss program by Beachbody, which utilizes multi-level marketing to sell products to consumers.

The Beachbody company also provides well-known exercise programs (including Insanity and P90X), weight loss supplements (such as Shakeology), and other nutritional programs.

21-Day Fix is particularly loved by Beachbody fans. Its efficacy is lauded by thousands of positive reviews and awe-inspiring “before-and-after” pictures.

Beachbody claims that followers of the 21-Day Fix will notice a rapid outcome and shed about 15 lbs (7 kg) in just three weeks.

The program includes an exercise guide as well as a portion-controlled meal. The program includes:

• Two DVDs of workouts that include 6 “easy-to-follow” workouts designed to “maximize fat loss.”
• Part control for 21 days is made up of seven containers that are color-coded.
• The 21-Day Fix “Start Here” guide.
• A 21-Day Fix diet program.
• The guide is a “3-Day Quick-Fix” guide to utilize during the last three days of the 21-Day Fix to get “mind-blowing ‘after’ pictures.”
• 24/7 online assistance.

Beachbody also offers workout DVDs to customers who order directly through Beachbody Trainers, who market Beachbody products primarily via social media.

Does The 21-Day Fix Benefit You To Shed Weight?

If you adhere to the plan’s food and exercise components, the 21-Day Fix can help you lose weight safely and securely.

It hasn’t yet been scientifically evaluated for efficacy, but its core principles are based upon well-known theories regarding diet as well as weight reduction:

• Foods that are consumed in a calorie deficit
• Control of portion
• Concentrating on meals that are home-cooked
• Foods that are loaded with fiber and protein-rich food items
• Choosing healthy carbohydrate sources
• Replace unhealthy oils, refined carbohydrates, and sugary food items
• Physical activity daily
• Combining weight-training and cardiovascular exercises to reduce fat and create lean muscles
• The tracking of the progress

Controlling your portion, learning to cook your food, and choosing high-fiber and protein-rich foods over fast food, fried items, and sweets are essential to long-term weight loss, regardless of your program.

Consuming fewer calories and regular exercise are tried and are the proper methods to shed weight and maintain it.

21 Day Fix Meal Plan for Beginners 

The 21-Day Fix meal plan is inspired by approach A (1,200-1,499 calories) with a wide selection of recipes from the 21-Day Fix that will meet your macronutrient and caloric requirements while promoting healthy eating practices.

If you’re in a higher-calorie bracket, include more containers as needed. Be sure to take plenty of fluids throughout the day!

Day 1

Breakfast:

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

Lunch:

• Grilled chicken salad is served with various greens and balsamic vinaigrette. Grill the chicken and serve it on greens sprinkled with balsamic vinegar. (1 Red, 1 Green, 1 Orange)

Dinner:

• Baked salmon served with cooked broccoli and quinoa: Bake salmon with the quinoa and broccoli you have roasted. (1 Red, 1 Green, 1 Yellow)

Snacks:

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

Day 2

Breakfast:

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

Lunch:

• Vegetable Lo Mein is a Mixture of stir-fried vegetables, wheat noodles, and light soy sauce. (1 Green, 1 Yellow)

Dinner:

• Lean beef stir-fry is served with various vegetables and brown rice. Stir-fry lean beef and vegetables, then serve with brown rice. (1 Red, 2 Green, 1 Yellow)

Snacks:

• Greek yogurt topped with peaches cut into slices. Top Greek yogurt with peaches cut into slices. (1 Red, 1 Purple)
• Peanut butter and celery sticks: Dip celery sticks in peanut butter. (1 Green, one teaspoon)

Day 3

Breakfast:

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

Lunch:

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

Dinner:

• Tuscan Chicken Pasta: A lighter recipe of Tuscan chicken pasta, served with grilling chicken, sun-dried tomatoes, and spinach on entire wheat pasta. (1 Red, 1 Yellow, 1 Green)

Snacks:

• Hard-boiled egg containing cherry tomatoes: Have a delicious soft-boiled egg topped with cherry tomatoes. (1 Red, 1 Green)
• Slices of orange with almonds. Then, top the slices of orange with almonds. (1 Purple, 1 Blue)

Day 4

Breakfast:

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

Lunch:

• Spring roll salad The spring roll is a deconstructed salad made of rice noodles, shrimp, and fresh veggies, served with peanut dressing. (1 Red, 1 Yellow, 1 Green, 1 Orange)

Dinner:

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

Snacks:

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

Day 5

Breakfast:

• Toast made of whole grain with avocado mashed and slices of tomato Toast whole grain with avocado mashed and slices of tomato. (1 Yellow, 1 Blue, 1 Green)

Lunch:

• Buffalo Chicken Bites Chicken pieces that have been grilled and served with a buffalo sauce. Served alongside celery sticks. (1 Red, 1 Green, 1 Orange)

Dinner:

• Teriyaki tofu stir-fry bowl served with coconut rice: Stir-fried tofu with mixed vegetables served in the teriyaki sauce. It is served with coconut rice. (1 Red, 1 Green, 1 Yellow)

Snacks:

• Slices of cottage cheese and pineapple: Mix cottage cheese with pineapple chunks. (1 Red, 1 Purple)
• Bell pepper strips with hummus Bell pepper slices dip into Hummus. (1 Green, 1 Blue)

Day 6

Breakfast:

• Frittata with egg whites and vegetables: Bake a frittata made of egg whites and mixed veggies. (1 Red, 1 Green, 1 Blue)

Lunch:

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

Dinner:

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

Snacks:

• Banana with almond butter: Slice a banana and serve it with almond butter. (1 Purple, one teaspoon)
• Turkey Roll-ups and cucumber slices: Wrap turkey slices with cucumbers. (1 Red, 1 Green)

Day 7

Breakfast:

• Oatmeal with chopped almonds and fruits: Cook oatmeal and serve with almonds and some berries. (1 Yellow, 1 Blue, 1 Purple)

Lunch:

• Beef stroganoff: lean steak strips served with mild mushroom sauce topped with whole wheat noodles. (1 Red, 1 Yellow, 1 Green)

Dinner:

• Instant pot jambalaya using Quinoa: A simple and healthy jambalaya made from the quinoa ingredient, shrimp sausage, chicken, and other vegetables. (1 Red, 1 Yellow, 1 Green)

Snacks:

• Carrot sticks with guacamole: Dip the carrot sticks into Guacamole. (1 Green, 1 Blue)
• Cinnamon-strewn apple slices Slice an apple, then sprinkle it with cinnamon. (1 Purple)

Day 8

Breakfast:

• Protein pancakes are made with mixed berries. Cook protein pancakes and then top them with mixed fruit. (1 Red, 1 Yellow, 1 Purple)

Lunch:

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

Dinner:

• Grilled salmon served with roast Brussels sprouts, sweet potatoes, and more. Grill salmon and serve it with roasted Brussels sprouts, sweet potato, and Brussels. (1 Red, 1 Green, 1 Yellow)

Snacks:

• Sticks of celery with almond butter: Dip celery sticks into almond butter. (1 Green, one teaspoon)
• Greek yogurt with sliced peaches. Serve with Greek yogurt with peaches cut into slices. (1 Red, 1 Purple)

Day 9

Breakfast:

• Scrambled eggs and spinach with whole grain toast Mix eggs with spinach, then accompany them with toast made of whole grains. (1 Red, 1 Green, 1 Yellow)

Lunch:

• Lentil tacos: spiced lentils cooked in tortillas made of whole grains, topped with your preferred taco toppings. (1 Yellow, 1 Green, 1 Red)

Dinner:

• Rotisserie chicken soup is a warm soup made of shredded chicken, vegetables, and a mild broth. (1 Red, 2 Green)

Snacks:

• Almonds and orange slices. Then, top the slices of orange with almonds. (1 Purple, 1 Blue)
• Turkey roll-ups topped with bell pepper strips. Wrap turkey slices in a strip of bell pepper. (1 Red, 1 Green)

Day 10

Breakfast:

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

Lunch:

• Quesadillas with vegetables: Whole wheat tortillas filled with sauteed veggies and low-fat cheese.
• (1 Yellow, 1 Green, 1 Blue)

Dinner:

• Spicy teriyaki teriyaki Salmon served with brown rice. Baked salmon topped with an incredibly spicy teriyaki glaze cooked with brown rice and served alongside steamed veggies. (1 Red, 1 Yellow, 1 Green)

Snacks:

• Cucumber slices and Hummus Slices of cucumber are dipped in Hummus. (1 Green, 1 Blue)
• Apples with peanut butter: Slice an apple and serve it alongside peanut butter. (1 Purple, one teaspoon)

Day 11

Breakfast:

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

Lunch:

• Tuna salad served on a mix of salad greens. Mix the tuna and salad greens. (1 Red, 1 Green, one teaspoon)

Dinner:

• Grilled turkey burger: 3 oz turkey burger accompanied by roasted sweet potato fries and mixed greens salad. (1 Red, 1 Green, one teaspoon)

Snacks:

• Slices of cottage cheese and pineapple: Mix cottage cheese and pineapple chunks. (1 Red, 1 Purple)
• Carrot sticks topped with guacamole: Dip carrot sticks into Guacamole. (1 Green, 1 Blue)

Day 12

Breakfast:

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

Lunch:

• Wraps of tuna salad lettuce 4 oz tuna salad combined in Greek cheese, yogurt, and Dill, wrapped in Romaine lettuce leaves. (1 Red, 1 Yellow, 1 Green)

Dinner:

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

Snacks:

• Tzatziki-infused bell peppers: Bell pepper slices are coated in Tzatziki. (1 Green, 1 Blue)
• Banana with almond butter: Slice a banana and serve it with almond butter. (1 Purple, one teaspoon)

Day 13

Breakfast:

• Pancakes with protein: made from Oats, bananas, eggs, and oatmeal, then served with fresh berries. (1 1 Red 1, 1 Green 1 Yellow)

Lunch:

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

Dinner:

• Grilled steak served with roast Brussels sprouts: 4oz cooked steak with roast Brussels sprouts and brown rice. (1 Red, 1 Yellow, 1 Green)

Snacks:

• Greek yogurt with sliced peaches. Serve with Greek yogurt with peaches cut into slices. (1 Red, 1 Purple)
• Peanut butter and celery sticks: Dip celery sticks in peanut butter. (1 Green, one teaspoon)

Day 14

Breakfast:

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

Lunch:

• Chicken wrap grilled: 4oz of grill-grilled bird breast wrapped inside a wheat tortilla topped with tomatoes, spinach, and a thin-spread Hummus. (1 Red, 1 Blue, 1 Green)

Dinner:

• Roasted and baked chicken thighs. Vegetables: 4 oz of cooked chicken thighs, served with various roasted vegetables and an accompaniment of quinoa. (1 Red, 1 Green, 1 Yellow)

Snacks:

• Apple slices flavored with cinnamon Slice an apple, then sprinkle it with cinnamon. (1 Purple)
• Turkey roll-ups are made with cucumber pieces: Wrap slices of turkey over cucumber sticks. (1 Red, 1 Green)

Day 15

Breakfast:

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

Lunch:

• Soup made of lentils and vegetables: The perfect soup with mixed vegetables. (1 Yellow, 1 Green)

Dinner:

• Carne asada enchiladas Flavorful carne asada, wrapped inside whole wheat tortillas, then served with an enchilada sauce. (1 Red, 1 Yellow, 1 Green)

Snacks:

• Almonds and orange slices: Orange slices are delicious with some almonds. (1 Purple, 1 Blue)
• Hummus with carrot sticks: Sticks of carrot are dipped in Hummus. (1 Green, 1 Blue)

Day 16

Breakfast:

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

Lunch:

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

Dinner:

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

Snacks:

• Cucumber slices dipped in tzatziki: dip slices of cucumber in Tzatziki. (1 Green, 1 Blue)
• Apples with cinnamon: Eat slices of apple decorated with cinnamon. (1 Purple)

Day 17

Breakfast:

• Protein pancakes made with mixed fruit: ready protein pancakes served with mixed fruit. (1 Red, 1 Yellow, 1 Purple)

Lunch:

• Tuna salad served with a mix of greens. Serve tuna salad with mixed greens. (1 Red, 1 Green, one teaspoon)

Dinner:

• Turkey meatballs are served with marinara sauce and zucchini noodles. Serve turkey meatballs along with the zucchini noodles and marinara sauce. (1 Red, 2 Green, one teaspoon)

Snacks:

• Eggs hard-boiled with cherries: Have a delicious egg topped with cherry tomatoes. (1 Red, 1 Green)
• Bell pepper strips topped with guacamole Bell pepper slices are dipped into Guacamole. (1 Green, 1 Blue)

Day 18

Breakfast:

• Greek yogurt parfait topped with granola and mixed fruits. Layer Greek yogurt on top of granola with mixed berries. (1 Red, 1 Yellow, 1 Purple)

Lunch:

• Soup made of lentils and vegetables: A delicious lentil soup and vegetable soup. (1 Yellow, 1 Green)

Dinner:

• Grilled shrimp skewers topped with roast veggies 4 oz grilling shrimp and served alongside brown rice and roasted veggies. (1 Red, 1 Yellow, 1 Green)

Snacks:

• Celery sticks dipped in almond butter: Dip celery sticks into almond butter. (1 Green, one teaspoon)
• Turkey roll-ups made with cucumber: Wrap slices of turkey over cucumber stick. (1 Red, 1 Green)

Day 19

Breakfast:

• Scrambled eggs topped with spinach and whole grain toast. Mix eggs with spinach, then enjoy with whole-grain toast. (1 Red, 1 Green, 1 Yellow)

Lunch:

• Chickpea and vegetable salads: Mix chickpeas with veggies to make a delicious salad. (1 Yellow, 1 Green, 1 Orange)

Dinner:

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

Snacks:

• Cottage cheese topped with pineapple chunks: Take a bite of pineapple with cottage cheese. (1 Red, 1 Purple)
• Apple slices coated with peanut butter. Dip the apple slices in peanut butter. (1 Purple, one teaspoon)

Day 20

Breakfast:

• Egg white omelet and vegetables served with whole-grain toast. Make the egg white omelet along with vegetables. Serve along with toast made of whole grains. (1 Red, 1 Green, 1 Yellow)

Lunch:

• Turkey and avocado wraps in lettuce wrap both avocados and turkey inside lettuce leaves. (1 Red, 1 Blue, 1 Green, 1 Yellow)

Dinner:

• Grilled chicken breasts with sweet potato roasted as well as asparagus. Grill the chicken breasts and serve with sweet potato roasted and asparagus. (1 Red, 1 Yellow, 1 Green)

Snacks:

• Almonds and orange slices: Take a bite of orange with almonds. (1 Purple, 1 Blue)
• Hummus with carrot sticks Sticks of carrots with hummus: Dip them in Hummus. (1 Green, 1 Blue)

Day 21

Breakfast:

• Overnight oatmeal with sliced almonds and berries: make up overnight oats and garnish with sliced almonds and fruit. (1 Yellow, 1 Blue, 1 Purple)

Lunch:

• Grilled Chicken Caesar salad Grill the chicken and serve it over Caesar salad greens and dressing. (1 Red, 1 Green, 1 Orange)

Dinner:

• Baked tofu stir-fry is served with various vegetables and brown rice. Bake tofu, then stir-fry it with vegetables and serve with brown rice. (1 Red, 1 Green, 1 Yellow)

Snacks:

• Greek yogurt with peaches sliced: Take a bite of Greek yogurt topped with slices of peaches. (1 Red, 1 Purple)
• Cucumber slices with Tzatziki: Dip cucumber pieces in Tzatziki. (1 Green, 1 Blue)

What You Can Eat on This Diet?

A 21-Day Fix eating plan recommends three meals and three snack options per day, the quantity of which is determined by your calorie requirement. However, the portions are tiny so that many people may need satisfying everyday calories, not just for one day off.

• Fruits and Vegetables

Like all Beachbody plans, The 21-Day Fix recommends eating many whole vegetables and fruits. One serving is one cup. Based on the calories you consume, you should eat three to six portions of vegetables and two to four portions of fruit daily.

• Carrots
• Peas
• Leafy greens
• Asparagus
• Tomatoes
• Apples
• Grapes
• Berries
• Citrus

• Lean Proteins

A 21-day Fix eating plan recommends healthy, lean proteins. The serving size is 3/4 cup. You should eat between four and six portions a day.

• Breast of chicken
• Tofu
• Eggs
• Greek yogurt
• Fish
• Sirloin steak

• Complex Carbohydrates

The grain portion size is tiny (1/2 1 cup), and the program suggests two to four servings per day based on your calorie intake. You could swap one of these carbs every three days for a treat like Dark chocolate or dried fruits.

• Quinoa
• Brown rice
• Peas, legumes like peas and lentils
• Starchy vegetables include potatoes and sweet potatoes

• Healthy Fats

The serving portion is 1/3 cup, and regardless of the calorie goal, the diet limits the portion to just one serving per day. Six to two teaspoons of nut butter or oils are also permitted daily. A 2-tablespoon serving of salad dressing is permitted in all calories. The 21-Day Fix eating plan has recipes for salad dressings that meet its requirements.

• Avocados
• Nuts
• Seeds
• Cheese
• Nut butter
• Oils
• Salad dressing

What You Cannot Eat

When doing The 21-Day Fix, avoid eating foods that aren’t classified as “whole foods.”

• Refined Carbohydrates

• White bread
• White pasta
• Crackers
• Cereal

• Sugars and Sweeteners

• Candy
• Sweets
• Baked products
• Artificial sweeteners

• Processed and Fried Foods

• Deli meat
• Snacks packaged in boxes
• Bacon
• Sausage
• Hot dogs
• Potato chips
• Deep-fried food items

• Alcohol

• Beer
• Wine
• Spirits

Is the Beachbody 21-Day Fix a Healthy Choice for You?

It is suggested that the Department of Agriculture (USDA) recommends a daily intake of between 1,600 and 2000 calories to help people lose weight compatible with age, sex, weight, and intensity. The 21-Day Fix’s formula for calorie targets does not consider weight. This means the recommended amount could be off for you.

This tool may produce better results since it incorporates these factors. Nutrition experts continue to advise the practice of counting calories to help people lose weight and control their weight long-term.

Summary

Based on the findings of research and experts, the 21-Day Fix program is a great way to assist people in losing at least the majority of their weight by following a strict regimen. However, it can only be considered an ongoing plan if one is determined and committed to sticking with it. It doesn’t meet the requirements for longer-lasting weight reduction programs.

In such a situation, it is best to choose long-term plans that are more flexible regarding diet and exercise rather than opting for a short-term approach.

FAQ

How do I find the blue container used for 21 days of fixing?

The color purple is for fruits, red is for protein, blue is for fats, green is for vegetables, yellow is for carbs, and orange is for dressing or seeds. All containers have cute icons and a category to remind you of the food item in the container.

What happens if we miss the 21-day fix?

The fact that you’ve missed a few days isn’t a big deal. You can resume the program you started. After five or six days of rest, your body will be fully recuperated and highly sturdy, and you can hurt yourself by tearing down the fibers of your fast-twitch muscles.

Why can’t I lose weight with the 21-day fix?

Why can’t I lose weight with the 21-day fix? If you’re filling your containers with high-calorie food items, you could add up to 300 additional calories per day, hindering your ability to lose around 2 pounds in 21 days. (Remember that you need to burn around 3,500 calories for every pound you lose fat.

What is the milk in 21 days fixed?

Canned milk

It is considered a “healthy fat” or a Blue container in”The 21-Day Fix.” It is an excellent ingredient in a variety of sweet and savory recipes.