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. Planning your 21 Day Fix and 21 Day Fix EXTREME 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.With 21 Day Fix Eating Plan, you’ll use the Portion Fix color-coded portion control containers: green for veggies, purple for fruit, red for lean proteins, yellow for carbs, blue for healthy fats, orange for seeds and healthy dressings, and teaspoons for oil and nut butter. The easy-to-use containers eliminate the need for counting calories and take the guess-work out of weight loss. Depending on your starting weight, activity level, and goals, you’ll get a certain number of each color every day. Find out how to balance your diet and exercise with 21 day fix.
Calculate Your Calorie Level and Daily Portion Fix 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:
- Multiply your current weight in pounds x 11. This number is your Caloric Baseline.
- Add 400 (The Fix Calorie Burn) to your Caloric Baseline. The resulting number represents your Caloric Needs to maintain your weight.
- Subtract 750 (the caloric deficit) from your Caloric Needs. This number is the Caloric Target you should eat to lose weight.
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)
Create A Meal Plan for One Day
Now it’s time to start planning. Plan the meals for one day and mark down which containers they’ll use.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 start simple, with basic ingredients that don’t require much cooking, like yogurt bowls, sandwiches, and simple salads. Once you have the hang of it, you can introduce recipes and start planning meals for multiple days, or even a whole week.
Make a Grocery List
Set yourself up for success by creating a grocery list and sticking to it. Base your list on the meals you chose for the next three to five 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 and the number of containers you’ll be using to measure them. Remember that one green container holds about one cup of vegetables, but if you can squeeze in more, you get to eat more! One red container-sized serving of protein is about four ounces (before cooking). If you plan to eat four red containers of boneless, skinless chicken breast over the next few days, you would buy one pound of chicken. Keep in mind that some yellow container foods that you might find in the bulk bins, like oats and brown rice, are measured after they’re cooked.
Now that your shopping list is ready and you are set to go shopping for your healthy 21 Day Fix meals!