Have you heard of the 21 Day Fix? It’s super simple and meant to help us get in shape and eat healthy. It’s a meal plan, a workout plan, and portion control containers. Everything is color-coded by the following colors:

  • Purple is for fruit
  • Green is for vegetables
  • Red is for protein
  • Blue is for cheese and nuts
  • Orange is for dressings and seeds
  • Yellow is for starch and carbs

The 21 Day Fix figures out all of the portion sizes for you and taking the difficult part out of managing your weight loss. You can figure out what you want to eat each day that fits into the color-coded containers and then you don’t eat anything that’s not pre-portioned out in the containers.

We have some ideas to make your meal prep a little easier if you’re going to try the 21-day plan.


For breakfast, you can eat a variety of foods. You can make an omelet or quiche or other egg dishes. If you like shakes, you can drink protein shakes. Oatmeal, pancakes, are other options that are available to you.


The perfect item for lunch on this 21 day plan is a salad. You can make different dressings every day or make different kinds of salad. This will get you to your 1 cup of veggies really fast. You can also have soups for lunch or a protein shake.

21 day fix lunch


This is the perfect time to include your protein item. Salmon, swordfish, and cod are great choices for dinner. You can also choose chicken dishes or vegetarian dishes like rice and veggies or meatless pasta dishes.

Menu Planning

I suggest using a meal plan that you can color code similar to this one. Get your family involved in planning the menu so that you don’t have to do it alone. Ask everyone to pick a day and put their favorite on one of the days each week.

Variety is the spice of life, and you get to eat a variety of foods on this diet, so take advantage of that. Planning your menu in advance will make your week go smoother than if you try to do it one day at a time.

21 day fix meal

Shopping List

Any good shopping trip to the grocery store involves a complete list of what you need. Here is an approved items list  for the 21 Day Fix with everything in the appropriate color box. Planning your shopping list requires you to go through recipes and decide what you’re eating for breakfast, lunch, dinner, and snacks for every single day. Don’t leave anything to chance or you’re likely to eat something that’s not on the diet.

Prep Everything at Once

Pick a day of the week to prep all the ingredients for your recipes at once. You can peel veggies and fruits, cut and store snack items. Portion out your salad dressing and nuts. Cut up meat and portion it out.

Get everything ready so you can just cook the meal and it will save you a lot of time. I spend about 2 hours on Sunday prepping my food for the week and my meal prep time on weekdays is basically as long as it takes the food to cook.

Use Your Own Containers

You don’t have to spend your money on expensive color containers. Glass mason jars work great with a colored sticker on the lid to tell you what color it’s supposed to be. You can use plastic containers, zip lock bags, and any other container that you choose.

Select Recipes with Similar Ingredients

Choose a few of your menu items that have some of the same ingredients in it to save you time and money. If you’re roasting a whole chicken, plan on two chicken dishes that week. Buy a large bag of carrots or use all of the celery by choosing two recipes that call for that ingredient. If you use what you buy, you’ll save time going back for more food and money by not throwing away produce that goes bad.

Have you been on the 21 Day Fix for long? What tips and tricks do you have to make it easier?

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