I calculate my calorie intake to be 1080. Thank you!’ I’m ready :). Take your current body weight in pounds and multiply that number by 11 to calculate your baseline calories. You absolutely do not have to use shakes for weight loss results on the Fix. I just received the 21 day fix program. Your inspiration and motivation is great! If you do use them as dressing for salads I would measure them out with your tsp to make sure you get the right amount. You could also do one as a meal replacement and then a whey protein shake immediately following your workout. I thought you had to use it in preparing my meals. It goes more by nutritional value than technicalities of food. Hi Marilyn, Yes you would want to drop down to the 1200 level according to the nutrition guide. It took about 5 months to lose it, which was slower than the younger women in the group from our gym doing it, but it does work if you stick with it. HI ELizabeth, If you are following the 21 Day Fix diet plan how it is laid out, chocolate milk is not an option due to the sugar content. Would I just fall into the first category? To create long-term weight loss and be able to keep the weight off it is better aim to lose 1-2 pounds per week. Hi Sierra, You spread the total amount of containers out through the day. 21 Day Fix Calorie Levels. Now subtract 750. My question is,what happens after the 21 days? Hi Heather, They are different formulas…If you are not working out the calculation is bodyweight times 11 and then subtract 400 calories to get your calorie target. Since I’m so close to plan C anyway would it be okay for me to use that target instead? The purple fruit container makes for a quick snack or even Greek yogurt for a red container, there is a 21 Day Fix snack ideas post you can find in the 21 Day Fix category drop down. A better way is to create around a 400-500 calorie a day deficit to be a able to sustain and keep the weight off for the long term. But, yes the food is measured by volume. I have been doing LIIFT4 for 4 weeks now along with the container system. I actually ate a little more than the recommend amount of calories and still gained the recommended amount of weight for my size. Hi Abigail, You round up to the first level according to the plan. As you lose weight you drop down plan levels, so at 195 you would then go down to Plan B 1,500-1,799, etc. I feel so much better in the morning. Bethany. What if I generally eat 1400 calories in that column? Mostly odd shaped foods and sticky stuff that you do not necessarily want to have to use containers for. Thank you in advance!! I am hoping you can help me out. My doctor just said that I should know what I’m doing. Hope this helps. I go the gym 5-6 days a week, I work out plus do 30-40 min of cardio each day. I workout 4-5x a week and 2 are intense boxing. I’ve decided to include example week plans for both the 1200-1499 and 1500-1799 calorie brackets. Any suggests? Each protein source individually is fine, but when combined all on the same day, it’s too much fat. as I am still confused. Share. How do I figure out what they are equal to? Hi Nancy, You round up to the first calorie level. Bethany. Hi – I am wondering how this program works for men? Hello, a bit curious about foods that would technically qualify in two categories. Good eyes, see anything else let me know. Would that mean my calorie intake is 2780? According to the LIIFT4 nutrition plan you should be following Plan A for weight loss & toning or plan B for for muscle gain. Lately I have been more or less maintaining but I have gotten back into the swing of things and would like to see 5 more lbs go. I have the same question! Looking for a 21 Day Fix Meal Plan to help take the guesswork out of meal planning? If you get literature from your dr, I can help :). Do you eat the containers during the day and then eat a sensible dinner or are the containers the whole day and dinner together? Remember, as you do lose weight you will want to recalculate your calories after each round or weekly. According to my fitness pal I should be consuming 1480 calories to lose 2 lbs per week( I add 500 to this because I am nursing), I weight 256.6 lbs, so this plan tells me I should eat 2472.6 calories per day (almost 1000 calories more than the fitness pal app) so I am guessing the extra 1000 calories comes from the workout program? B. and 5 yellow. is there any adjustments i can make? 35 pounds is over multiple rounds, likely a year or longer. I do want to lose, but consuming more than 2,000 calories a day seems like I would actually be maintaining or gaining. Do you count calories or just use the containers in each color? Yes, Beachbody recently released new container counts for Plan A, they’re just behind in updating it on their site. I have a bad knee could I use thus diet program with the hip hop abs? I loved the workouts and the focus on portion control. If it is correct can you tell me the number of containers that would amount to? Since your measurements went down but your weight remained the same you probably replaced some fat with muscle, which takes up less space than adipose tissue. I know they’re portion-controlling it for you with the containers. my weight fluctuates from 205-210 which puts me in the C category for the 21 day fix program. The containers are used for all the food you eat the entire day including dinner. 2- how do I measure things like fizzy drinks and tea? thanks! I’m glad it’s working for you to do that–you’re found your groove! Hi Krissi, Congratulations! 5. I have hit my goal using 21 day fix meal planning (yeah!!!) It depends upon the food. Hi Karen, Sorry I really don’t know. Would this mean then that I would need to try some different calculations once I drop down to 140lbs? Thanks so much for this post, have been looking for something like this to enable my understanding and inspire me to do this. amzn_assoc_ad_mode = "manual"; I’m just starting my 3rd trimester and have been doing the prenatal barre workouts on BOD as well as gentle yoga on my rest days. These foods are listed in the meal guide and noted next to them as serving sixe. However, if I wanna mix up my own stir fry because I’m not a total recipe girl how do I know if I’m gathering too much or too little? Orange container = seeds, nuts, and dressings But I use a good shake I bought from whole foods. 3rd break – 1/2 bagel with blue container of mashed avacado This is with eating every single container (and some of them perhaps filled a bit more than they ought to be). This is a 21 Day Fix meal plan, so it goes by the 21 Day Fix container measurements. Bethany. Bethany. Can you please let me know what else I can substitute in red containers other than meat? Have you calculated your bracket yet? HOWEVER.. in addition to the containers, I also track my food on sparkpeople. I weigh 131 LBS and am 4’11″I see you told the person above to round up to the the 1200 calories a day. I do have question though…I’ve noticed a discrepancy on green containers and teaspoons for meal plan 1200-1499 calorie bracket. it seems like a high number for someone trying to lose, not maintain/gain. Hi Briget, I would recommend following what the program has you starting with. An honest 21 Day Fix Review with my results, before and after photos and more. Hi Janet, I believe the meal plan says you can add in containers if hungry/lack of energy starting with the green. I am vegan. Hi Jamie, I would use the calorie chart from the extreme program which goes up a couple more levels. Then, add 400 to your baseline calories to equal your daily caloric needs. I would take notes as to how many containers you use when making these meals, then next time it will be easier as you will know how many containers are in it. Hi Lindsay, whey protein is a red container. Also, there is a typo on the title of the chart – Calulate – if you care to fix it :) :) :) ]. Giving wine up at dinner may be hard for my husband. Also, do you get to eat multiple servings of the same color container or are those containers all you get for a day (ex: red portion at lunch and dinner, purple at breakfast and lunch, etc? hi, I fall into the first column of the chart, and that seems like a lot of food! A calorie deficit will cause weight loss adding exercise would create more of a deficit and help tone your muscles. I am just starting the full 21 day fix program (I did the workouts once before but did not follow the portion control). And, for the containers I think you might be overthinking it. Haven’t worked out much since gym closed 8 months ago. #babysteps. 3) What container would you consider to be good for a snack, i fall under the 1800-2099 column. But don’t worry – it’s super easy! So only use the number of yellow and purple containers you are allowed. I actually have a question. When I ate a 1000 calorie diet I did lose weight but that’s when I was told it’s unhealthy to do and that you burn muscle instead of fat. Bethany. Because I can’t just know how many scoops of pasta I should be eating if it is a pasta dish? ;). Your first calculation is correct if you are following the 21 Day Fix program as it is laid out. especially the Aldi meal plan. It looks fantastic and I would love to recreate! Hi Rich, The program works great for men. Thank -you, HI Bethany, sorry I did not explain my question properly. Carrie. You may want to try reaching out to the app developer to see if there is a way to change the target portions. weight x 11- 750? If you’re working out, multiply your current weight by 11, then add 400. 1 tsp sesame seeds Very important! It is not recommended to eat below 1200 calories a day for an extended period of time for many reasons including your body trying to preserve fat. What color containers would black beans and Greek yogurt be?? I can’t find it them. 1 cup fruit amzn_assoc_linkid = "7806ec540f521736f01d3ffbfc70d32f"; I would at least try for a couple week what is recommend before adjusting your calories. These are great 21 Day Fix Shakeology free meal ideas that are delicious, healthy, and fit right in with your 21 Day Fix goals! I should note that I had already started watching what I eat a week or two before I officially started the 21DF so that may have contributed to the difference in weight. I appreciate your work into this! Keep a close eye on your weight gain/loss and report back to your doctor with any concerns at all. Counting containers and learning what foods are approved and unapproved (and why) is a lot to take in during your first week. I want to try first before investing money in a big container. Bethany, I have the containers. My calories come up to be 1259/day. Whats the difference for the portions for 21 day fix vs the extreme plan? My calorie target is 2150 and that puts me into plan D. This is my second round of the Fix and I struggled to eat that much the first time. Hi Angela, You can find the diet portion of the 21 Day Fix without the workouts here. With just subtracting out the 750 you would be ignoring the fact that the 400 calories was added in, with some of the more extreme workouts 600 calicoes might be added in depending on activity level. Many thanks X, Hi Anna, I would go up one level and see how you do and the adjust as necessary. Hi, I am a vegetarian (No eggs, no meat, no fish). Here is a collection of meal plans for the 1500-1799 calorie level of the 21 Day Fix. Hopefully, when you are finished the program you will not need to resort to calorie counting. Hi Minday, Yes, cottage cheese before bed is a great option. Hope this helps. I looked over the shopping list. but could you explain how you calculate what containers I need to maintain my weight? When I have a banana it seems like it’s about 1 1/2 bananas to fill 1 purple container . I work horrible hours in food retail. I fall under lowest category of containers where I have to consume 4 red containers/day. I can say this, you should not be having fixxy drinks(soda), you should not be adding sugar to your tea either. I can’t wait until 21 Day Fix and Beach Body get more prenatal information out there for mamas trying to make the most out of what they eat for mom and baby, but until then, I’m kind of in a clutch! Hi Genie, I always tell people the last 10lbs are the hardest so when you are dealing with the last five you got to be really dialed in on nutrition and workouts. Hi there. Here are some ideas for you! The foods from the 21 Day Fix is a great place to start as you get lots of leans proteins, veggies, some fruit, and slow digesting complex carbs. So if you go to low for to long its not good for our bodies. 5) Do I get a day off with the workout per week or is it a full 21 days everyday you are working out. fat = 9 calories/g. How to Calculate Your 21 Day Fix Calorie and Container Level, Blue container = healthy fats and cheeses, Orange container = seeds, nuts, and dressings. This will give you an idea of different things you can eat each day using the portion control containers. carb = 4 calories/g Also, I just started eating cottage cheese 2% (one red) for an evening snack before bed, I’ve read a lot about the health benefits with this, is it ok to eat this an hour before bed on the program? Hi Lauren, Yes, you can modify the 21 Day Fix to gain weight. To maintain weight I should have 1,700. Since you’re focusing more on getting proper nutrients, I wouldn’t stress too much and personally I’d use your current weight plus the extra 300-500 calories that your dr recommended. Please advise. I thought I would be plan a as when you look at dozens of website calculators online it says to times your weight by 12 to get BMR and then minus 1000 to get your calorie deficit so it is just a bit confusing to me on how that part works. I have tried eating a 1200 calorie diet using myfitnesspal.com for 4 months and didn’t lose a single pound. I have only lost five pounds, which is unbelievably frustrating. A. It’s part of the Instant Pot meal plan and it’s called Fajita Breakfast Casserole! Hi Emily, You would just recalculate with the prior calculation, but using your new body weight. For example, the Thursday plan includes eggs, butter, peanuts, peanut butter, cheese and ground beef all in one day, which puts it way over. This is something you can play with to find what works best for you. Chris, did you find the count? Bethany. I am excited to start the workouts but i also love to walk and go frequently either outside or just on my treadmill. Hi Melanie, Is that a powdered protein or [re made shake? When you weigh 300 pounds how do you do the formula when you work out 6 to 7 days a week for 45 minutes each day how do you do the container method without seeming like there’s too much food because 3000 calories looks like too much food. Breakfast: 1/2 purple, 1 red and 1 yellow Snack: 1/2 yellow and 2 teaspoons Lunch: 2 green, 1 red, and 1 orange Snack: 1/2 purple, 1 red, and 1 blue Dinner: 1 purple, 1 red, and 1 green Snack: 1/2 yellow ***Here's a portion size guide: I appreciate your time and expertise! This meal plan I’ve created is designed to fit the 1500 – 1800 calorie 21-Day Fix Meal Plan and provide you with 21 day fix recipes. I love all the foods, they are basic, common and easy. My question is, would I get better results if I stay in my intended bracket or is it okay to go to a lower one. I want to know if I eat a slice of cheese instead of shredded cheese do I need to only eat half or will one slice still count as one serving, etc. or other protein shakes on the 21 Day Fix. I’m doing the exercises daily. What bracket should I follow of the 21 day fix. Thanks, Based on the chart below that I would be in the second column. How do i convert those to containers? amzn_assoc_tracking_id = "thefitnessfoc-20"; I work out 5 days a week but not doing the 21 day fix work outs so what calories should I be eating. Someone said it is weight x 11 – 400 if not working out so which is it cause how I understand it, it would be the first one. I have 21 day fix and meal prep for my husband as well. Hi Jess, Hmmmm, maybe you could try going up a bracket and seeing how many calories you are eating at that level. If I didn’t do the workouts, could I just use the estimated calories from my fitness pal? Bethany. Did I miss something, need some help, or have a tip? If I did not want to do the workouts, could I just use the estimated calories from my fitness pal? I’m petite, like 5’2 and generally fit but want to lose maybe 5 lbs for the summer. Your email address will not be published. Would like to loose at least 15 pds. But I’m not quite sure how to break them down. 1 tsp tahini (unhulled) The total amount of containers is meant to be distributed throughout your day. Won’t I end up gaining weight? Bethany. For example, to maintain my weight using the formula was 1,720 calories. I’ve found out that I am 5 weeks pregnant and I was wondering if the workouts will hurt my baby. 1.) https://lindseyghoens.blogspot.com/2015/12/21-day-fix-meal-plans.html The recommended ratios are 50% carb, 25% fat and 25% protein, which is also consistent with the containers when done correctly. I bought the containers and I am going to give it a try. Things like Roti ( Pakistani version of a chapatti), I don’t know how to measure that and the Pakistani curries that I eat S well. If I do : 225*11+400-750= 2,125 calories which I think is much for me to effectively loss weight Yes! 3.) It may have been mentioned on the info commercial. So, yes I would try to to stick to your food brackets as well as monitor your weight loss, aka if you see yourself losing more than 3 pounds a week you should take a look at your calories. Hi Bethany, I am confused with the grey spoons. Hi Shelly, Here is the link to order a set of containers if you need them. Bethany. Thanks, Hi Penny, This is probably a question for your ob or doctor. Bethany, Hello! thanks. I am 27 weeks and have just barely gained 16 pound but I started over weight (by the weight gain charts…). You get multiples of each container–no way could I do one a day! Would it be okay to juice all my vegetables and then drink them? Bethany. These plans are for Plan B. Or should I still eat breakfast lunch and dinner. I think that’s a lot to lose weight. Hi Alli, You may need to drop down a calorie range, but never below the lowest level. 1,800-2,099 calories, Plan C: 5 green containers (veggies), 3 purple containers (fruits), 5 red containers (protein), 4 yellow containers (carbs), 1 blue container (healthy fats), 1 orange container (seeds and dressings), and 5 teaspoons of oil. It says 6 protein so would I need 6 red containers? Fantastic and I use splenda, on my te or lemonada pound per month, and no.... Calculation up to 223 pounds with a calorie deficit weight loss meal plan 21... S kind of defeats the purpose I guess do my workout and go on plan B уоu аrе consuming 1,500!, self-confessed healthy food snob, and printables in our Store different foods waiting to hear from,! Entire day including dinner my 21 day Fix next time I did the math works out in digital format the! 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