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3 Steps for Successful 21 Day Fix Meal Planning

3 Steps for Successful 21 Day Fix Meal Planning (a reblog from TB3)

author: Amanda Meixner

“When it comes to being healthy and fit, it’s not just about what you do in the gym. It’s really about what you do in the kitchen.” – Autumn Calabrese.

Planning your 21 Day Fix meals may seem a bit daunting at first, especially if you’re new to healthy ingredients or portion control, but with a little practice, you will see just how easy it can be to get your clean eating on track. Below are step-by-step instructions for planning your meals and some pro tips on healthy eating.

 

1. Calculate Your Calorie Level and Daily Container Count
Whether you are trying to lose weight, maintain weight, or gain weight, calculating your proper daily calorie goal is essential to reaching your goals. Here’s how:

1. Multiply your current weight in pounds x 11. This number is your Caloric Baseline.
2. Add 400 (The Fix Calorie Burn) to your Caloric Baseline. The resulting number represents your Caloric Needs to maintain your weight.
3. Subtract 750 (the caloric deficit) from your Caloric Needs. This number is the Caloric Target you should eat to lose weight.

Using your 21 Day Fix Eating Plan Guide, look up the corresponding container count on page 15. Your calorie bracket will determine how many containers of each color you should eat each day.

Here’s an example using a 150-pound person who would like to lose weight.
1. 150 x 11 = 1650 (Caloric Baseline)
2. 1650 + 400 = 2050 (Caloric Needs to maintain weight)
3. 2050 – 750 =  1300 (Caloric Target to lose weight)

Note: If your Caloric Target is less than 1,200, round up to 1,200. If it’s more than 2,300, round down to 2,300. If you are trying to gain weight, add 750 instead of subtracting 750.

 

2. Write Down A Sample Day of Meals
Now it’s time to start planning. Go to the food lists on pages 24-39. Read through the choices and mark down some of your favorites under every container. Then, using
this meal planner, plan a sample day. Think about what types of food you would like to have at each meal and include some of your favorite healthy snacks. Don’t be afraid to keep it simple.

Pro Tip: Choose most of your foods from selections near the top of the list as they are more nutritionally beneficial. Here is a sample day prepared by our Social Media Specialist, Amanda Meixner, who follows the 21 Day Fix Eating Plan.

21 Day Fix Sample Day of Meals

Before you move on to the next step, think about what you would like to eat for the next 3-5 days. Do you want to eat the same thing for breakfast each day, or do you want to switch it up? What about your snacks, lunches, and dinners? Do you have time to cook meals, or would you prefer to eat simply? Write down the variations you’d like, which “free foods” you’d like to add (page 37) and any treats you’d like to substitute for a yellow or orange container this week (page 38 & 39).

 

3. Make a Grocery List
Set yourself up for success by writing out your grocery list and sticking to it. Base your list on the foods you chose for the next 3-5 days. It’s okay to buy a surplus of these foods so that you have a little extra on hand, but try to stick to the amounts that match your calorie level. Remember that one green container holds about 1 cup or more of vegetables, and that a serving of protein is about 4 ounces (before cooking). If you plan to eat 4 red containers of boneless, skinless chicken breast over the next few days, you would buy 1 pound of chicken. Click the image below to download your Fix-friendly grocery list.

21 Day Fix sample grocery list

 

10 Time-Saving Tips

  1. Buy pre-cooked chicken breast or fish from the deli section.
  2. Choose canned tuna for quick meals.
  3. Buy pre-cut vegetables. (Just make sure nothing is added to it!)
  4. Hard-boil several eggs at once for quick, high-protein snacks or to add to salads. Here are our tips on how to cook perfect hard-boiled eggs.
  5. Bake all of your sweet potatoes at once.
  6. Pre-cook enough quinoa or brown rice for the week.
  7. Chop all carrots, cucumber, bell peppers, etc. at once for healthy snacks and ready toppings for salads.
  8. Mornings can be hectic. Have your breakfast ready to go by prepping a large batch of oatmeal or these simple egg cups.
  9. Stock up on berries or fruits that don’t need to be cut like apples, oranges, and bananas.
  10. Raw, unsalted nuts make a great, portable snack.
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How to get in the best shape of your life without going to a gym

When I started my fitness transformation the only thing I knew is what I didn’t want to do… go to the gym. I already felt bad enough about myself I sure as hell didn’t need to see Greek Gods walking around all smiling and happy and poking fun at me because I had no idea what this machine was or how to use it. I didn’t (and really still don’t) understand half the crap that most fitness fanatics were talking about. But I know one thing, I lost 15 pounds in 5 weeks, my endurance went through the roof, my IBS cleared up, I feel like Superman, and I did it all  at home in less than an hour a day, thanks to Beachbody.
My SO and I had been talking about it, and one morning about 3 am I finally just did it. I bought Focus T25. I had to shut the commercial up. “Get in the best shape of your life in only 25 minutes a day”, “creator of insanity Shaun T”, “30 day money back guarantee”. It just would not stop!
It was the second best decision I have ever made. Deciding to do Kung-Fu was the first, but holy crap has Focus T25 really been a good decision.
It was such a good decision in fact that I have decided to help others by becoming a Team Beachbody Coach. Coaching is a free service offered by Beachbody. Your coach can help you decide which program is right for you, help keep you motivated and offer suggestions. Team Beachbody Coaches are not fitness experts they are just “products of the product” they are just a couple of steps ahead of you on the same journey.
As a coach I now am thinking about everyone else and how to make the their body transitions easier. Being a complete novice when it comes to fitness I really could have used some more info on clean eating. That is why I try and get every person starting out on this journey to first do Autumn Calabrese’s 21 Day Fix or 21 Day Fix Extreme [hinsforth 21DF(X)]. These are the same program but the extreme one has a more challenging workout set. The workouts are:
•    Total Body Cardio Fix. Rises your heart rate, boosts your metabolism into overdrive for long-lasting weight loss benefits.
•    Upper Fix. Specifically works the back, shoulders, arms, chest and abs for a great swimsuit body.
•    Lower Fix. Works the thighs, calves and butt for the rest of your beach-ready body.
•    Pilates Fix. Uses core strength moves to tone and elongate the torso and tighten up your thighs, butt and hips.
•    Cardio Fix. Insanity cardio workout that kicks the first workout into overdrive.
•    Yoga Fix. Boosts flexibility and relaxes your muscles to keep them in perfect tone.

This is a great well rounded workout, has a little bit of everything and will let you know where you you might like to go after 21DF(X).
The other reason I think 21DF(X) is there is a great portion control system that will help you learn how to eat cleanly. The 21DF(X) system is not a diet it’s an eating plan.

The eating program uses a color coded system of containers and a Shakeology Shaker Cup to give you perfect portion control every time with zero mistakes. If it fits in the container, you can eat it, and you’ll lose weight.
1.    Green Container (8oz): For vegetables
2.    Purple Container (8oz): For fruits
3.    Red Container (6oz): For proteins
4.    Yellow Container (5.3oz): For carbohydrates
5.    Blue Container (2.7oz): For healthy fats and cheeses
6.    2 Orange Containers (2oz): seeds and dressings
7.    Shakeology Cup: For mixing drinks

Believe it or not this is my next round after I finish Focus T25. 21DF(X) is really the foundation for anyone serious about their body/lifestyle transformation. I know for a fact that I am still over eating and counting calories is driving me slowly crazy! 21DF(X) will help me start a clean eating habit, maybe I’ll become lucky enough to be a clean eating addict! 🙂

If you are interested in a fitness transformation go to https://kungfuwithwashu.com/team-beachbody/join-tbb/ to fill out a quick questionnaire so we can both hit the ground with both feet running, and then sign up at http://beachbodycoach.com/washu

Namaste!