21 Day Fix Food List

Comments Off on 21 Day Fix Food List | November 16, 2017

Beachbody’s 21 Day Fix is one of the hottest diet plans around – and that’s for a good reason: If you put in the required effort in terms of exercise and eating the right way, you are likely to enjoy some pretty impressive results. You don’t need much to get started – just some 21 Day Food Fix Containers, the will to succeed, a solid workout plan, and of course this 21 Day Fix Food List. 2017 may be coming to an end, but it’s never too late to get started. Read on for the best 21 Day Fix Food list, updated with all the latest info, along with some inspiration to succeed.

The 21 Day Fix Plan: How it Works

The premise behind the 21 Day Fix is similar to that of many other plans: Eat the right amount of healthy items from the 21 Day Fix food list, get some exercise each day, and watch the fat melt away. There’s a major difference between this program and others, though: With this plan, you are not left to your own devices, wondering what kind of exercise to do, eyeballing your food portions, or starving because you’re afraid to cheat (a tactic that often leads to overeating).

Instead, you fuel your body with a wide variety of delicious foods, measuring items precisely in 21 Day Fix food containers designed to ensure that you’re getting the right amount of each item. There is no calorie counting involved, which is yet another reason this plan appeals to so many people. Last but not least, you can have a few treats each week. Knowing that you can have some chocolate or even a cookie can contribute to your success by preventing feelings of deprivation.

As for exercise, the official 21 Day Fix website provides a variety of highly approachable workouts designed to turn your body into an efficient fat-burning machine. Cardio, upper body exercises, and lower body exercises combine with pilates and yoga, so you’re never bored with your workout. You simply jump into the program and modify the exercises to meet your current fitness level. If you follow it as directed, you’ll lose fat and feel far healthier than you did when you began. If you have a lot of weight to lose, you can keep on following the plan for as long as you like – and you can of course repeat it if you find that you’ve slipped up and need to drop weight again.

21 Day Fix Food Containers: An Important Key to Success

Most of us know that portion control is an important aspect of weight loss, but find ourselves struggling to get the right amount of food. Going overboard means slower weight loss, and eating less than we should causes metabolism to suffer while leaving us with terrible hunger pangs. 21 Day Fix creator Autumn Calabrese came up with the ideal solution: A set of color-coded containers meant for measuring and storing food. You can eat out of them if you like, but portion control is their main purpose. The 21 Day Fix food containers are used as follows:

  • Green is for veggies
  • Purple is for fruits
  • Red is for proteins
  • Yellow is for healthy carbs
  • Orange is for condiments like salad dressings and seeds
  • Blue is for healthy fats to keep you feeling full and satisfied
  • A Shakeology® cup is included, so you can keep track of the amount of liquids you’re drinking and of course enjoy healthy smoothies and shakes on the go

While following this plan, you’ll eat a certain number of portions each day depending on your calorie needs. Some people purchase multiple sets of containers to make food prep easier, and others simply use the containers for measuring foods and then go on to use other containers, freezer bags, etc. to hold the foods they’ll be eating throughout the day. Do whatever is most convenient for you, and you’ll find it’s very easy to stick to this plan.

The Updated 21 Day Fix Food List: 2017 and Beyond

Looking for the 21 Day Fix new food list 2017? This is it – and it’s updated to take you into 2018 and beyond. Foods are categorized for easy placement in your 21 Day Fix food containers. One last tip: Program creator Autumn Calabrese recommends that you pack your foods into the containers tightly so that you get as much satisfaction as possible. She also mentions that it’s fine to mix foods from the same category into the same container: You can put a variety of berries into your fruit container if you like, or mix up your veggies to suit your preference.

21 Day Fix Veggies

You’ll be enjoying a wide variety of vegetables throughout your time on the 21 Day Fix! Note that some of your favorite veggies such as peas and sweet potatoes are counted as carbohydrates and are listed in that category. Be sure to cut your vegetables so that they will fit comfortably in your container.

  • Acorn squash
  • Alfalfa sprouts
  • Artichokes
  • Arugula
  • Asparagus
  • Bagged salad mix
  • Bamboo shoots
  • Banana peppers
  • Beets
  • Bok choy
  • Broccoli
  • Broccolini
  • Brussels sprouts
  • Butternut squash
  • Cabbage
  • Celery
  • Cauliflower
  • Carrots
  • Chayote squash
  • Chinese cabbage
  • Collard greens
  • Cucumbers
  • Daikon radishes
  • Eggplant
  • Green beans
  • Green onions
  • Green peppers
  • Hot peppers
  • Jicama
  • Kale
  • Lettuce
  • Mixed vegetables
  • Mushrooms
  • Napa cabbage
  • Nopales cactus (also known as nopalitos)
  • Onions
  • Okra
  • Patty pan squash
  • Pico de gallo, fresh
  • Poblano chiles
  • Pumpkin
  • Radishes
  • Red cabbage
  • Romanesco
  • Salsa, fresh
  • Snow peas
  • Spaghetti squash
  • Spinach
  • String beans
  • Summer squash
  • Sweet peppers
  • Tomatillos
  • Tomato paste
  • Tomato sauce, low sodium varieties with no added sugar
  • Tomatoes
  • Vegetable broth
  • Watercress
  • Water chestnuts
  • Winter squash
  • Yellow crookneck squash
  • Zucchini

21 Day Fix Fruits

Fruits make a pleasant addition to the 21 Day Fix food list, updated to include a wider variety of fruits including some less common ones that are fun to try. Be sure to cut your fruits into sections to ensure that they fit into the container comfortably. It’s fine to discard seeds, etc. so that you’re only accounting for the portion that you actually eat. Note that the fruit container is designed for fresh or frozen fruits, since canned varieties tend to come with added sugar.

  • Apples
  • Apricots
  • Bananas
  • Blackberries
  • Blueberries
  • Blackcurrants
  • Cantaloupe
  • Cherries
  • Christmas melon
  • Clementines
  • Cranberries
  • Crane melon
  • Currants
  • Dragonfruit
  • Figs
  • Gooseberries
  • Grapefruit
  • Grapes
  • Guava
  • Honeydew melon
  • Kiwi fruit
  • Kumquats
  • Loganberries
  • Mandarins
  • Mangoes
  • Marionberries
  • Mixed berries
  • Nectarines
  • Oranges
  • Papayas
  • Passionfruit
  • Peaches
  • Pears
  • Pineapple
  • Plums
  • Pomegranate
  • Prickly pear
  • Raspberries
  • Rhubarb
  • Starfruit
  • Strawberries
  • Tangelos
  • Tangerines
  • Watermelon
  • Winter melon

21 Day Fix Proteins

While the 21 Day Fix protein list includes lots of meats, it’s also got plenty of vegan and vegetarian-friendly options. If applicable, your proteins should be cooked before you place them into your red container for measuring. Remove any bones that are present, and cut or shred your proteins to be sure that you’re getting as much as you can fit into the container.

  • Beef, lean cuts
  • Calamari
  • Chicken breast
  • Clams
  • Cottage cheese
  • Crab
  • Deli meats, low-fat, low-sodium varieties only
  • Eggs
  • Goat
  • Greek yogurt, nonfat or 1% plain varieties only
  • Ground meat, lean cuts (turkey, chicken, beef, or pork)
  • Kefir
  • Lobster
  • Mahi mahi
  • Octopus
  • Ostrich
  • Oysters
  • Pork, lean cuts
  • Prawns
  • Protein powder, whey or vegan variety
  • Rabbit
  • Ricotta cheese
  • Salmon packed in water
  • Salmon, fresh or frozen fish
  • Sardines
  • Shrimp
  • Squab
  • Tempeh
  • Tofu
  • Tuna packed in water
  • Tuna, fresh or frozen fish
  • Turkey bacon, lean varieties
  • Turkey breast
  • Turkey sausage, lean varieties
  • Veggie burgers
  • Wild fish, i.e. trout, perch, catfish, bass, etc.
  • Wild game, i.e. antelope, buffalo, elk, grouse, pheasant, venison, etc.
  • Yogurt, nonfat or 1% plain varieties only

21 Day Fix Carbs

While you’re encouraged to eat lots of healthy carbs while following the 21 Day Fix, you’ll notice that there is no room here for processed items. If you’re craving something special, go ahead and have it – but be sure to keep your portion controlled and remember to indulge just three times per week to keep your weight loss going h2. Cook carbs such as rice, quinoa, etc. before measuring them.

  • Amaranth
  • Applesauce
  • Barley
  • Black beans
  • Black rice
  • Brown rice
  • Buckwheat
  • Bulgur
  • Butter beans
  • Corn
  • Corn tortillas
  • Cranberry beans
  • Edamame, shelled
  • Farro
  • Fava beans
  • Garbanzo beans (aka Chickpeas)
  • Hominy
  • Kidney beans
  • Lima beans
  • Millet
  • Navy beans
  • Oatmeal
  • Peas
  • Polenta
  • Potatoes
  • Quinoa
  • Red beans
  • Red quinoa
  • Red rice
  • Refried beans, low fat varieties
  • Split peas
  • Steel cut oats
  • Sweet potatoes
  • Teff
  • White beans
  • Whole grain bagels
  • Whole grain bread
  • Whole grain cereals
  • Whole grain couscous
  • Whole grain crackers
  • Whole grain English muffins
  • Whole grain muffins
  • Whole grain pancakes
  • Whole grain pasta
  • Whole grain pita bread
  • Whole grain tortillas
  • Whole grain waffles
  • Whole grain wraps
  • Wild rice
  • Yams

21 Day Fix Healthy Fats and Cheeses

  • Almonds
  • Avocado
  • Baby swiss cheese
  • Cashews
  • Cheddar cheese
  • Coconut (unsweetened varieties only)
  • Coconut milk, canned unsweetened variety
  • Cotija cheese
  • Farmer’s cheese
  • Feta cheese
  • Goat cheese
  • Hummus
  • Mixed nuts
  • Monterey Jack cheese
  • Mozzarella cheese
  • Olives, all types
  • Parmesan cheese
  • Pecans
  • Peanuts
  • Pepper Jack cheese
  • Pistachios
  • Provolone cheese
  • Queso fresco
  • Romano cheese
  • Swiss cheese
  • Walnuts
  • Yogurt cheese

21 Day Fix Seeds and Oils (Follow the plan’s guidelines to determine whether to use the Orange 21 Day Fix food container or the teaspoon)

  • Almond butter
  • Avocado oil
  • Butter
  • Cacao nibs
  • Cashew butter
  • Chia seeds
  • Coconut oil
  • Extra-Virgin Olive oil
  • Flaxseeds
  • Flax oil
  • Grapeseed oil
  • Hemp seeds
  • Mayonnaise
  • Peanut butter
  • Pepitas
  • Pumpkin seeds
  • Pumpkin seed oil
  • Sesame seeds
  • Sunbutter
  • Sunflower seeds
  • Tahini
  • Walnut oil

21 Day Fix Beverages

  • Black coffee
  • Black tea
  • Green tea
  • Herbal tea
  • Iced tea made with any approved tea
  • Red rooibos tea
  • Sparkling water
  • The Water Bar recommended add-ins for plain or sparkling water
  • Water

21 Day Fix Extras

  • 21 Day Fix dressings
  • 21 Day Fix seasoning mixes
  • Achiote paste
  • Apple cider vinegar
  • Balsamic vinegar
  • Beef broth
  • Bone broth
  • Chicken broth
  • Flavor extracts (real vanilla, almond, anise, lemon, orange, etc.)
  • Garlic
  • Ginger
  • Herbs, all types
  • Hot sauce
  • Lemon juice
  • Lime juice
  • Mustards (all types without added sugars)
  • PB2 powdered peanut butter
  • Shakeology ® Shake mixes, all flavors
  • Shakeology ® shake mix-ins including non-fat milk, no-sugar added almond milk, no-sugar added cashew milk, no-sugar added coconut milk, no-sugar added hemp milk, etc.
  • Spices, all types
  • Stevia

21 Day Fix Food List: What to Avoid

As with all healthy eating plans, the 21 Day Fix food list includes items to avoid. It’s fine to enjoy a single portion of one of these items as one of the three “treats” you enjoy each week.

  • Added salt
  • Added sugar
  • Alcoholic beverages
  • Artificial colors
  • Artificial flavors
  • Artificial sugar substitutes
  • Baked goods with added sugar and white flour, i.e. cookies, cakes, pies, donuts, etc.
  • Herb and spice blends with added salt
  • Iceberg lettuce (contains little nutrition – OK to nibble as a free food but don’t count it as a vegetable in your green container)
  • Processed foods, all types
  • Romaine lettuce (contains little nutrition – OK to nibble as a free food but don’t count as a vegetable in your green container)
  • Soft drinks, all types
  • Soft processed cheeses

 

Sources:

http://www.beachreadynow.com/challenge-groups/21-day-fix/21-day-fix-food-list/

http://theexercisemovement.com/wp-content/uploads/2014/02/21-Day-Fix-Approved-Food-List.pdf

https://mycrazygoodlife.com/free-printable-updated-21-day-fix-food-list/

http://www.zenfatloss.com/21-day-fix-extreme/