21 Day Fix Review, Meal Plan, Grocery List, Recipes for Beginners

What is the 21-Day Fix?

Let’s face it:

Weight loss is a hot topic in today’s world.

People everywhere are searching for new and fun ways to combat weight gain, but there are so many options to choose from, and so many questions to ask…

  • Could there be a balanced new approach to weight loss that considers nutrition and exercise?
  • Is there a system that makes it easy to choose healthy meals?
  • What kind of workout routine is right for you? Would you like to have amazing results in 21 days?

Then you might want to hear about the 21-Day Fix.

Simple Fitness

Fitness and exercise are essential for any successful weight loss program, and the 21-Day Fix program breaks workouts into very easy, simple plans that you can follow.

The workouts follow a 7-day schedule that target different muscle areas and give you a different workout routine each day to keep things fun and exciting.

Each workout is only 30 minutes long, which makes it possible for even the busiest people to fit those vital yoga, Pilates, leg, upper body, and cardio workouts into their busy schedule.

The diverse 7-day schedule keep things from becoming boring, but the biggest bonus is that it keeps your body guessing and optimizes weight loss by preventing weight loss plateauing.

Simple Eating

In the realm of weight loss and nutrition there are so many options, ideas and opinions that anyone can get overwhelmed or intimidated easily.

It is dangerously possible to workout for hours a day and undo your results in one meal if you’re overeating, but the 21-Day Fix makes choosing what to eat at mealtimes super quick and easy.

The 21-Day Fix utilizes portion control in color coded containers to take the stress and guess work out of eating.

  • Red – Proteins
  • Green – Veggies
  • Purple – Fruits
  • 2 Orange – Seeds & Dressings
  • Yellow Carbs
  • Blue Healthy Fats

This easy system ensures success, and if the whole thing doesn’t fit in the container, save it for tomorrow.

Fast Results

Some people work on diets and plans for months never seeing a result, but the best thing about the 21-Day Fix besides it’s easy workout schedule, and simple meal planning, are it’s fast results.

You could lose up to 15 lbs in just 21 days by eating healthy food and doing 30-minute workouts, and that’s something that anyone can appreciate.

What You Need to Start the 21-Day Fix

Study the 21-Day Eating Plan

If you’re getting ready to start the 21-Day Fix program, it will be important for you to understand how the eating plan works.

When you review the 21-Day Fix Eating plan, you will find out how to calculate your target calorie intake, what food goes into which containers, and will give you the ability to find out how many 21-Day Fix Portion Control Containers you are allotted for your meals.

This will make it easy for you to put together meals that follow the program, and maximize efficiency to give you the results you want.

The 21-Day Fix also includes Approved Recipes that you can use for meals.

21-Day Fix Approved Recipes

There are a large number of resources available on the internet in the form of blogs, and websites dedicated to explaining aspects of the 21-Day Fix, but you can also pick up a copy of Autumn Calabrese’s FIXATE Cookbook.

This cookbook contains 101 recipes that can be enjoyed by people all ages. Having more options for meals can keep you motivated to stick with the 21-Day Fix, and knowing what you can eat makes it both easier and time efficient.

Learn 21-Day Fix Exercises

Exercise is a huge part of every health or weight loss plan, so knowing what you will be doing is helpful to your confidence and routine.

The 21-Day Fix is set to a 7-day schedule, where you target different areas each day.

Each week, you will become more comfortable carrying out easy 30-minute workouts.

Changing the areas targeted gives you a more well-rounded workout, keeps you having fun by avoiding the boredom that comes from repetition, and prevents your weight loss from plateauing and reducing your results.

As you can see, the 21-Day Fix is really easy to start and only requires a few things to get started.

Success Tips & Tricks For Starting the 21 Day Fix Workout Program

Getting started on with any new lifestyle change can be a chore when you don’t have all of the answers or keys to get you where you want to go.

This can be especially true of working out.

That is one reason why the 21-Day Fix has been crafted to simplify your journey and help take the stress out of workout routines.

It will help you streamline the process allowing you to reach the potential that has been hiding within you.

If you’ve been thinking of starting the 21-Day Fix workout program but haven’t engaged in any physical exercise in a while, here are a few excellent points to consider.

No More Workout Boredom

Boring, repetitious workout routines can be a serious drain on your excitement and resolve for working out.

The 21-Day Fix has been designed to target one specific area each day.

Not only does this keep you from becoming tired of exercise, but it also fosters a balanced and proportional body.

The elegant simplicity of the 21-Day Fix workout gives you enough variety to keep you happy and ready to move to the next level in the program, but if you decide that you want to push yourself to work even harder, then there is a 21-Day Fix Extreme plan to help get you more dramatic results.

By the way, if you need music for extra motivation, visit this page > Workouts with Music.

Workout Calendar

In order to have a plan and a schedule, you will have to follow a calendar for your workout routine.

One of the attributes that makes the 21-Day Fix so easy to follow, is the simple way in which the program is divided.

Workout schedules divide the 21 days into 3 weeks, with daily workouts lasting 30 minutes.

The point of this is to make exercise a part of your daily routine.

This is also how the area targeting is organized. For example, Monday is Total Body Cardio Day, and Tuesday would be Upper Body Fix day.

This allows the body to alternate working and healing without hindrance.


Remember to stay motivated and refreshed.

  • Having a good attitude will help you to stay on course.
  • If you do all of the things involved with the 21-Day Fix, you will see results.
  • Be careful to avoid skipping any days because every exercise period counts.
  • Think of each workout as another step closer to you goals.

What Is Included in the 21-Day Fix Workout Program

By including a range of information and guides, they have taken the hassle and guess work out of the workout plan.

Let’s look at a few of the high quality features included with the 21-Day Fix.

Great Educational Materials

The 21-Day Fix comes with great workout educational material to get you started in the form of 2 DVDs.

The DVDs will contain all that you need to know to properly execute your daily workout routines, which are:

  1. The Total Body Cardio Fix
  2. The Upper Fix
  3. The Lower Fix
  4. The Pilates Fix
  5. Yoga Fix
  6. Cardio fix
  7. Dirty 30 Bonus workout

Each of these workouts are designed to keep your body on it’s toes, give your body recovery time, and keep your progress from becoming plateauing.

Workout Calendar

In another stroke of genius, this simple calendar breaks the 21-Day Fix into 3 weeks, allowing you to focus on the progress of each week.

Each workout is done once a week for 30 minutes.

It’s that simple. A 30 minute workout makes these workouts more accessible for busy people in every walk of life.

The Portion Control System

The 21-Day Fix Portion Control system is one of the strongest weapons of the 21-Day Fix program.

  • By making food choices simple and color coded, you will spend less time languishing over food options, and get on track to a healthier and happier you.
  • If you’re stumped on what kinds of meals you can make, you can simply read the list of 21-Day Fix approved meal recipes.
  • Just remember that every meal counts, and that it’s never a good idea to skip meals in a workout program.
  • Be sure to get the nutrients that your body needs.

24/7 Online Support

Last and certainly not least, is your access to online support 24 hrs a day and 7 days a week.

Motivation is one of the greatest components to any fitness program, but with the help of online support you will be able to get the much needed tools to push forward and achieve the results that are right around the corner.

Coping with Double Workout Days (listed for week 4 of the routine)

If you are sitting there with your 21-Day Fix bundle, and you are going through your workout plan, you will notice something different during week 4.

Week 4 is when the routine changes and you will start doing double workout days to up your routine and boost your results.

This may be frightening for you at first, and your first thought may be that you can’t possibly do it.

Though that may be your vantage point right now, there are some coping methods you can use to make those double workouts easier.

Make Sure to Rest

The first thing you need to do is make sure you are resting.

Make sure you are taking breaks and that you are not overdoing it. This is important throughout the plan, but especially on days where you are doing a double workout.

Back to Back Workouts

Timing is the thing that really throws most people off when it comes to double workout days. You may be busy and have found it difficult enough to get in one workout, much less double.

One way you can handle this is by doing back to back workouts and knocking them out in the morning or in the evening.

If you feel like it is too much on your muscles, and you don’t have enough downtime or rest time, consider doing them in the evening so you can shower and rest for several hours and during sleep.

Take an Extra Week

At the end of the day you are not perfect. No one is. There may be things that keep you from doing double workout days.

In fact, some people may have a doctor telling them to avoid this part of the plan. 

By incorporating these four coping methods you can get through those double workout days and make the best of them.

Just remember, this isn’t about being perfect… it’s about getting through, trying your best, and meeting your goals to create a habit that you can maintain even after the 21 days.

Meal Prep For the 21-Day Fix Diet Plan

Over the next few paragraphs we’ll be discussing some techniques to help you get started on the process of meal preparation for the 21-Day Fix.

1. Pick Your Favorite Recipes

To give yourself an easy week of meals, pick your favorite recipes.

This will help you to find things that you will be excited to eat, and that will help you to stay motivated and on track.

The other reason that you will want to pre-select meals, is so that you already know what kinds and amounts of food that you have to buy on your grocery trip.

2. Make a Shopping List

Once you know what kinds and quantities of food you will need for the week, make list and set a plan of attack.

If you sometimes struggle with making good food choices, there is one very easy piece of advice that can help.

Most of the foods that are on the 21-Day Fix program will be found around the perimeter of the store, so if you stay away from the center of the store you will find much of what you need.

3. Budget Time to Cook the Food

In just a few hours on a weekend or at night, you can prepare all of the food that you need for a week.

Budget out the time to make the cooked portions of your meals and store them in containers that you can keep handy in the refrigerator.

4. Make Easy Grab Meals and Snacks

An easy way to make sure you stay tied to this diet is to keep things simple.

  • Make Easy, Grab and Go style meals and snacks. 
  • Put a small portion of your favorite snack into a container that you can grab when you’re in a hurry or needing a pick-me-up.

Freezer Meals for the 21 Day Fix

Food prep is a very important step towards a successful diet with the 21-Day Fix, so you might want to know if there is a way to streamline the process of daily food preparation.

1. Choose Your Favorite Meals

To begin, you should choose the very best of what you love to keep you happy and motivated.

After you have decided what you will be eating for the week,

  1. Make a grocery list that you can take with you to the store.
  2. Get all of the fruits, vegetables, carbs, meats, and oils you will need for the 21-Day Fix diet plan that week.
  3. Be sure to pick up some freezer bags that you can use to keep some of what you’ll be pre-making.

2. Find Out Which Ingredients You Can Freeze

Although some of the freezing choices are up to personal preference, you can do some online research to find out what kinds of foods keep the best in bags or other freezer containers.

  1. After you know what keeps, cook the items, and set them aside.
  2. Lay out everything that you will need so you are sure that you don’t miss anything.

3. Freeze Them in Portions That You Can Use Easily

After everything is cooked you can make food kits that you can easily put together for the week.

The food that will be frozen should be put into portions that are easy to use and take little to no effort to pull out and put with the other ingredients for your meal plan.

For example, you could …

  1. Cook all of the chicken breasts and the vegetables that accompany them for the week
  2. Place each pairing of them into plastic freezer bags. 

4. Thaw and Eat!

When it’s time for you to eat your food, you can simply take it out of the freezer, let it thaw, or you can place the freezer bags in water so that they thaw more quickly, and viola!

You have a fast pre-made meal ready to eat in a few minutes.

How to Lower Your Grocery Bill On A Budget

When most people think of dieting, they tend to think of expensive special foods that will drain their time, money, and patience.

The beauty of the 21-Day Fix is that it tends to be less costly because of i’s use of whole foods, but could there be more to this method that can save you money?

Let’s explore into a few tips and tricks to help keep you from breaking the bank.

1. Plan Your Grocery List

Before you go to the store, it’s important to understand what types and quantities of food you will need to buy for your weekly meal plan.

When you have a complete understanding of the nutritional requirements, you will be more prepared to make balanced, healthy choices and pick the most exciting meals that are available during the 21-Day Fix.

Focus on what is easy and simple. Avoid buying anything that you are less likely to use.

2. Purchase Food in Bulk

Buying economy packs can save you a great deal of money.

Stores are likely to package surplus or give a price break for items in higher quantity, so buying a larger amount is often a good idea.

You will be surprised how much money this can save.

For example, buying a family pack of chicken breasts can get you a great deal on your chicken, which you can separate into portions when you get home.

If you plan accordingly, you can shave hundreds off of your grocery list this way.

3. Have a Meal Prep Day

When you have time, the next step is to go ahead and prepare it bulk as well.

This will save you time, and help prevent the likelihood that you will be tempted to eat something outside of your diet, or buy an expensive item to replace your food from your meal plan.

Always make choices and take action to protect yourself from an opportunity to deviate from your diet. A small amount of maintenance goes a long way.

4. Freeze any Unused Items

If you have purchased a substantial amount of meat or vegetables to eat that go beyond what you will need for the week, you can freeze it!

Some stores offer very generous specials on meat that they don’t believe they will sell, so you can take advantage of this and purchase amounts large enough to last more than the initial 21-Days.

If you know that you will not be using items soon, freezing them will prevent waste.

Simple Grocery List For the 21-Day Fix Diet

The 21-Day Fix is built on the idea of starting a new habit that you will maintain beyond the initial 21 days of the program.

Though the kits do come with recipe books, some of the books may not be clear on how you need to actually set up an effective grocery list regardless of your budget.

This will get you through one week of the program and is broken down according to your containers.


Go for things you can always find at most stores.

For example,

  • Sardines
  • Boneless skinless chicken breast

should be on your grocery list.

These are easy to weigh, easy to prepare, and can be put into your containers easily during meal planning. If you are a non-meat eater, you can go with things like greek yogurt if dairy is allowed on your dietary plan.

Keep in mind, if it is not you can go with an almond yogurt or soy yogurt option as well. Protein powder and veggie burgers are also options that can meet your daily protein requirement.


Kale is a vegetable that is becoming increasingly easy to find and simple to prepare. If kale isn’t on your list for whatever reason, you do have other options.

  • Brussel sprouts
  • Carrots
  • Cauliflower
  • Mushrooms
  • Peppers

are all easy to prepare.

If you aren’t really a chef then these are ideal options to add to your simple grocery list since all you have to do with these is either bake them or steam them.


With fruit you want something that is easy to prepare and even easier to keep in a container.

Ideally you want a cut and eat option.

The trick with fruits is to remember to keep these in accordance with the amount you are allowed to have, based on the program guides, each day. Remember, fruits do have natural sugars.


When you think of carbs you may automatically go for potatoes or pasta. Instead, expand out to things like beans.

You can also go with …

  • Quinoa
  • Peas
  • Crackers
  • Couscous
  • Pita bread
  • Waffles
  • Tortillas

All of these are healthy options and easy to work with on the 21-Day Fix.

Healthy Fats, dressings, and oils

Healthy fats, dressings, nuts, seeds, and oils may be the hardest things to figure out on your diet plan and keep simple for your grocery list.

Keep it simple by sticking to

These are easy to find, easy to stock up on, don’t cost an arm and a leg, and are easy to mix throughout your recipes to get what you need each day.

These items also keep it simple and give you grocery list that will work for your 21-Day Fix.

Wake Up to These 21-Day Fix Breakfast Recipes, Ideas and Menu 

When you start the 21-Day Fix eating plan you will be eating a certain amount for breakfast based on the guides and what works for you according to the guides.

If you aren’t sure where to begin, consider these three 21-Day Fix breakfast options that you can mix up during the week to give you a bit of variety in your morning routine.

English Muffin with Nut Butter and Banana

A quick and easy grab and go breakfast that is 21-Day Fix approved is the English muffin energy breakfast.

This breakfast packs a punch of energy and gives you some of your fruit and nut butter for the day as well.

  1. Take an English muffin
  2. Cover it with almond or other nut butter
  3. Add a sliced half of a banana to cover the top.

It is that simple. You can eat it quickly and if you like a sweet taste to your breakfast then this will be ideal.

Greek Yogurt and Fruit

If you are used to eating your breakfast from a fast food location, then you may be used to the fruit and yogurt parfaits that so many places offer.

You can still have this indulgence while meeting the requirements of your 21-Day Fix.

  • Simply use greek yogurt, plain or vanilla, and add your fruit.

You can dress this up a bit by adding your daily requirement of nuts or seeds to give it some crunch and some added protein and energy.

Spinach and Egg

If you have time to sit down, read the news, look over your daily plans, and have some coffee then you have time for one of the more traditional breakfast meals.

This 21-Day Fix breakfast will give you your serving of protein and vegetables. Just make the allotted amount of eggs for the day and add some spinach.

You also get a pack of iron with the spinach and help boost your vitamins as well.

With these three 21-Day Fix breakfast options, you have something to get started and work with to make your morning routine a bit easier.

Remember, if these options aren’t suited to you and you have too busy of a morning, then you can opt for your morning to be your Shakeology shake.

Try These 21-Day Fix Snacks and Desserts

Here are a few of the snacks and desserts that you can make ahead of the week and have ready to go in your containers when you need them.

Flourless Brownie Muffins

The trick with brownies on the 21-Day Fix plan is to make them flourless. There are many Paleo recipes that use this method and with great success in flavor and texture.

You may be wondering what you replace the flour with. For this, simply…

  • Replace the flour with chickpeas that have been drained and rinsed

This will give you the brownie like feel you are looking for and when combined with the chocolate chips you won’t even notice the difference.

Superfood Chocolate Discs

Using dark chocolate you can melt it down and make small discs.

Before the discs cool…

  • Add your superfood dehydrated fruits, seeds, and nuts to the top

You get the great flavor of chocolate while still getting in your superfoods and maintaining your 21-Day Fix diet plan. 

Energy Bites

You may be wondering if there is a snack that is not too sweet, packs in protein, and gives you the energy you need.

There is. They are called energy bites and they are super easy to make.

What you need is your Shakeology powder, almond flour, rolled oats, almond butter or peanut butter, almond or coconut milk, and some raw almonds.

  1. Mix them together
  2. Roll into balls
  3. Chill

You can pack these with you and grab them anywhere.

By using these 21-Day Fix snack and dessert options you are making sure that you aren’t overeating or giving into cravings.

Quick and Easy 21-Day Fix Lunch Ideas & Recipes

Regardless of your schedule, you will likely want lunch to be the easiest and quickest of your meals, even if you are doing meal prep ahead of time.

If you are looking for a few lunch ideas that fit the quick and easy bill, then here are some to consider.

English Muffin Pizza

There is a misconception that you can’t have your favorite foods when you go on a 21-Day Fix diet plan.

The truth is, you can but they do need to be altered just a bit. The English muffin pizza is just one of those types of options.

All you need is an English muffin, sauce, and some cheese.

Each one does need to be measured in your containers to ensure you are only getting what you are supposed to have and in the amounts that are right for you.

  1. Add the sauce it on the English muffin
  2. Add the cheese
  3. Bake until melted

Make it ahead and add the cheese and sauce and pop in the microwave.

Buffalo Chicken Wraps

For the buffalo chicken wrap you will need chicken, buffalo sauce that meets the needs of your 21-Day Fix program, a yellow container of your tortilla, spinach, and a blue container of cheese. Mix them up and make your wraps. Easy, quick, and ready to go.

Veggie Burgers

Burgers are something that you may feel like has to go from your lunch time menu. The truth is you have a wide array of burger options on the 21-Day Fix.

One of them is a simple veggie burger. Just stick to the amount of veggies you need for the day and add them to the burger.

  • Make sure you use an approved sauce, like tomato paste, and your daily amount of cheese.

It’s a healthy version of the burger you love. By using these recipes you can ensure that you have something quick and easy.

You can also build on these ideas, keeping with the meal plan of course, and change them up to add a bit of variety to your weekly lunches as well.

Healthy and Filling 21-Day Fix Dinner Ideas & Recipes

Dinner time will likely be your most difficult time of meal planning throughout your 21-Day Fix program.

Here are some options to consider.

Salmon and Asparagus

An easy and protein packed dinner is salmon and asparagus. You may think that making this dinner is difficult or requires too much time.

The truth is you can make it easily in foil or on a non-stick sheet in the oven in less than half an hour. You can even buy your salmon pre-measured so it meets the 21-Day Fix requirements.

  • Make sure that any oil you add is only the amount you are allowed for the day and only approved oils like extra virgin olive oil.

This is filling, easy, and healthy as well as something that is easy to find in most stores and can be found on most restaurant menus as well.

Chicken and Potato Foil Meal

Foil meals are easy and quick to make. All you need is

  1. Foil
  2. A little oil
  3. Protein
  4. and your vegetable or carb

This is easy to achieve with a chicken and potato foil meal.

  • You will need boneless skinless chicken breast, potato, and you can add vegetables as well.
  • Bake the mix for around thirty minutes and you’re done.

It’s easy and super filling. You can even change it up a bit with different sauces to give it more tang or richer flavor.

Mozzarella Stuffed Buffalo Chicken

Chicken is one of the easiest and most standard part of most 21-Day Fix programs.

Try a mozzarella stuffed buffalo chicken one night.

All you do is ….

  1. Cut your boneless chicken breast in half
  2. Make sure not to cut all the way through and instead make a sort of pocket
  3. Fill it with mozzarella cheese
  4. Add spinach if you would like
  5. Use a buffalo chicken sauce, up to your limit, and coat the chicken.
  6. Bake it and enjoy

These three meals can be changed up, added to, or use different sauces and dressings to give it a bit of a flavor.

These meals are also ideal to get you started on the right foot with your diet plan.

Bottom Line

21 Day Fix workout provides simple, easy to follow program for anyone with little to years of workout experiences.

Study the plan and try to stay as close as you can to a T and you will succeed.