21 Day Fix Healthy Meal Plan for Beginners

What is the 21 Day Fix Meal Plan?

The 21 Day Fix focuses on portion control using a color-coded container system. Each container represents a food group and a specific portion size:

• Green: Vegetables
• Purple: Fruits
• Red: Proteins
• Yellow: Carbohydrates
• Blue: Healthy fats
• Orange: Seeds and dressings

The number of containers you use per day depends on your calorie target, which is based on your weight and activity level.

The key is to eat balanced meals from the correct number of containers each day, no calorie counting required.

Benefits of the 21 Day Fix Meal Plan

• Portion Awareness: Learn how much food your body actually needs.
• Balanced Nutrition: Encourages a variety of whole, unprocessed foods.
• Sustainable Results: Builds healthy habits you can maintain after 21 days.
• Customizable: Fits different dietary needs and preferences.

Why the MyFitnessCoach App Makes the 21 Day Fix Easier

The container system is a great visual tool, but it can still be hard to remember exactly how many containers you’ve used in a day, especially when life gets busy. That’s where the MyFitnessCoach App helps.

With MyFitnessCoach, you can:

• Log Each Meal: Track your container servings or log calories and macros.
• Follow a Pre-Made Plan: Use ready-to-go 21 Day Fix-inspired menus.
• Get Shopping Lists: Automatically generate lists based on your meal plan.
• Track Your Progress: See how your eating habits improve over time.

Instead of guessing, you’ll have a clear picture of your daily intake right on your phone.

21 Day Fix Meal Plan Sample: Week 1

Here’s a sample 7-day plan for someone on a 1,500–1,799 calorie bracket, using the container method. Adjust based on your own calorie target.

Day 1

Breakfast: Greek yogurt with strawberries and chia seeds (1 red, 1 purple)

Snack: Carrot sticks with hummus (1 green, 1 blue)

Lunch: Grilled chicken salad with spinach, tomatoes, cucumber, olive oil (2 green, 1 red, 1 orange)

Snack: Apple slices (1 purple)

Dinner: Baked salmon with quinoa and broccoli (1 red, 1 yellow, 1 green)

Day 2

Breakfast: Veggie omelette with spinach and mushrooms (1 green, 1 red)

Snack: Handful of almonds (1 blue)

Lunch: Turkey lettuce wraps with bell peppers and avocado (1 green, 1 red, 1 blue)

Snack: Banana (1 purple)

Dinner: Grilled shrimp with sweet potato and asparagus (1 red, 1 yellow, 1 green)

Day 3

Breakfast: Oatmeal with blueberries (1 yellow, 1 purple)

Snack: Cottage cheese (1 red)

Lunch: Lentil soup with side salad (1 green, 1 yellow, 1 red)

Snack: Grapes (1 purple)

Dinner: Baked chicken with brown rice and green beans (1 red, 1 yellow, 1 green)

Day 4

Breakfast: Scrambled eggs with spinach and tomatoes (1 red, 1 green)

Snack: Mixed berries (1 purple)

Lunch: Quinoa bowl with roasted chickpeas, zucchini, and tahini (1 yellow, 1 green, 1 blue)

Snack: Handful of sunflower seeds (1 orange)

Dinner: Grilled turkey burger with roasted carrots (1 red, 1 green)

Day 5

Breakfast: Whole-grain toast with avocado (1 yellow, 1 blue)

Snack: Peach (1 purple)

Lunch: Tuna salad with spinach and cucumbers (1 red, 1 green, 1 orange)

Snack: Hard-boiled egg (1 red)

Dinner: Baked cod with quinoa and roasted broccoli (1 red, 1 yellow, 1 green)

Day 6

Breakfast: Smoothie with spinach, banana, and protein powder (1 green, 1 purple, 1 red)

Snack: Almonds (1 blue)

Lunch: Grilled chicken with sweet potato and zucchini (1 red, 1 yellow, 1 green)

Snack: Apple (1 purple)

Dinner: Lentil stew with carrots and celery (1 green, 1 yellow, 1 red)

Day 7

Breakfast: Greek yogurt with blueberries and flax seeds (1 red, 1 purple, 1 orange)

Snack: Baby carrots (1 green)

Lunch: Turkey chili with beans and peppers (1 red, 1 green, 1 yellow)

Snack: Handful of walnuts (1 blue)

Dinner: Baked salmon with wild rice and asparagus (1 red, 1 yellow, 1 green)

Tips for Sticking to the Plan

1. Prep in Advance: Cook proteins, chop veggies, and portion snacks ahead of time.
2. Track Your Containers: Use MyFitnessCoach to log servings and stay within your bracket.
3. Stay Flexible: Swap meals as long as you keep container counts consistent.
4. Stay Hydrated: Aim for at least 8 cups of water daily.
5. Pair with Exercise: Follow workouts that match your energy needs.

How MyFitnessCoach Fits Into Your 21 Day Fix Journey

The MyFitnessCoach App does more than track food; it helps you stay consistent. Whether you follow the 21 Day Fix exactly or use it as a guideline, you can:

• Log each meal and instantly see your container progress.
• Get customized 21-day meal plans and shopping lists.
• Keep all your nutrition and workouts in one place.
• Stay motivated with progress charts and achievement badges.

Instead of managing containers with paper charts or memory, the app does the hard work so you can focus on eating well and enjoying your meals.

Final Thoughts

The 21 Day Fix Meal Plan is a proven system for learning portion control, eating balanced meals, and getting results in just three weeks. With the MyFitnessCoach App guiding your portions, logging your meals, and providing ready-to-use plans, sticking to the program becomes effortless.

If you’re ready to make healthy eating second nature, start your 21-day journey today with MyFitnessCoach and watch your results unfold.