The 21 Day Fix Meal Plan and Food List

the meals of the 21 day fix

The 21 Day Fix is a Beachbody workout and diet plan from world-renowned fitness expert, Autumn Calabrese.

While the 6 different workouts are a huge part of the program and will go a long ways to helping you get in shape and lose weight, the diet plan plays a vital role as well.

If you’ve seen the ads or are familiar with the program at all, then you know that the colorful food containers play a big part of the program, and are designed to make it easier than ever to eat the right portions and food for accelerated weight loss.

That said, what the heck do you actually put in those containers and does the food really taste good? A lot of the advertising claims that you can eat the meals you want without having to worry about portion size, but is that true?

Let’s find out…

The Meal Plan

the 21 day fix

Your 21 Day Fix meals from Beachbody (learn more about their On Demand service) are going to be healthy, taste great, and should provide you with enough food to keep you from having the dreaded “crash” at some point during your day.

They make it super easy to organize your food for the day with their 6 colorful containers, so as long as you use them as your guide, you should be all set.

Plus, when you sign up for the Fix (learn more about the program here), they have a meal planning guide that will tell you exactly what foods to buy, the meals you should prepare for breakfast, lunch and dinner, and any snack you will want to eat over the course of your day.

Here’s what you’ll be putting in your food containers, and what will form the base of your meals for the day:

  • Green Container: Veggies
  • Purple Container: Fruit
  • Red Container: Proteins
  • Yellow: Carbs
  • Blue: Healthy Fats
  • Orange: Seeds & Dressings

All of these ingredients will used to prepare the meals that you will be eating for the day and will be a guide for your meal planning efforts.

Let’s take a look at what kinds of foods that will make up each category, though, so you will have a better idea of what you’ll be buying when heading to the grocery store.

It’s important to keep in mind that the program provides you with everything that you’re going to need for your meal planning, including a food list. I like to take the list with me when I go grocery shopping, just so I am making smart choices when heading out on my own.

Here’s Autumn Explaining the Meal Plan:



  • Kale
  • Watercress
  • Broccoli
  • Asparagus
  • Beets
  • Tomatoes
  • Tomatillos
  • Pumpkin
  • Squash
  • Peppers
  • Cauliflower
  • Artichokes
  • Banana Peppers
  • Eggplant
  • Okra
  • Snow Peas
  • Sprouts
  • Onions
  • Mushrooms
  • Cabbage



  • Raspberries
  • Blueberries
  • Blackberries
  • Strawberries
  • Pomegranate
  • Guava
  • Starfruit
  • Watermelon
  • Passion fruit
  • Cantaloupe
  • Tangerine
  • Apple
  • Apricots
  • Grapefruit
  • Cherries
  • Grapes
  • Mango
  • Pineapple
  • Papaya
  • Kiwi


steak and veggies

  • Duck
  • Greek Yogurt
  • Game
  • Eggs
  • Clams
  • Octopus
  • Squid
  • Red Meat
  • Ground Red Meat, Lean
  • Shakeology
  • Turkey Slices
  • Cottage Cheese
  • Protein Powder
  • Fish
  • Ground Chicken, Lean
  • Ground Turkey, Lean
  • Goat
  • Squab
  • Tuna
  • Turkey Bacon


  • Yams
  • Quinoa
  • Beans
  • Lentils
  • Peas
  • Brown Rice
  • Wild Rice
  • Oatmeal
  • Pasta
  • Couscous
  • Crackers
  • Edamame
  • Cassava
  • Peas
  • Bagel, Whole Grain
  • Cereal, Whole Grain
  • Bread, Whole Grain
  • Buckwheat
  • Barley
  • Bulgur

Healthy Fats


  • Avacado 
  • Queso fresco
  • Oaxaca cheese
  • Cotija cheese
  • Parmesan
  • Goat cheese
  • Feta cheese
  • Hummus
  • Cashews
  • Almonds
  • Peanuts
  • Walnuts
  • Pistachios
  • Cheddar
  • Provolone
  • Monterey jack

Seeds & Dressings

pumpkin seeds

  • Pumpkin Seeds
  • Sunflower Seeds
  • Olives
  • Peanuts
  • Coconut
  • Flaxseed
  • 21 Day Fix Dressings

Remember, the foods and ingredients listed above are just examples of some of the things you can use to build your meals and menu over the course of the day. The program provides you with all of the materials you need for meal prep, grocery shopping, etc., so don’t worry too much about whether or not you’ll be able to follow the plan – they really do make it easy for you!

What Do the Meals Look Like?

portion control containers

Using the food that is in the containers, you will make a variety of different meals and snacks, including things like:


turkey bacon

  • Turkey Bacon & Eggs
  • Shakeology
  • Scrambled Eggs with Veggies & Cheese
  • Bagel with Nut Butter
  • Steel Cut Oats with Fruit and Nuts


  • Greek Yogurt
  • Shakeology
  • Protein Shake
  • Nuts
  • Veggies


healthy salad

  • Shakeology
  • Veggie Burger and Salad
  • Salad with Protein of Your Choice
  • Bread Slice with Nut Butter
  • Shredded Chicken Wrap


  • Turkey Meatballs with Potatoes and Steamed Veggies
  • Baked Chicken Breast with Cauliflower Mashed Potatoes and Salad
  • Pasta with Sauce and Steamed Veggies
  • Mixed Veggie Stirfry with Fruit
  • Red Beans & Rice with Salad

Again, these are just examples of some of the healthy foods and meals you can expect to eat at each meal. What your prepare and the types of foods you eat will be up to you, but Beachbody does provide an easy-to-follow guide for you to use, so don’t worry about it too much!


The 21 Day Fix menu is full of clean, healthy foods, and should leave you feeling satisfied over the course of the day.

Their meals are portion controlled, but they take all of the guesswork out of meal prep by providing you with perfectly-sized containers that help you organize all of your ingredients for the day.

When you sign up for the program they provide you with everything you need for success – meal planning and food guides, portion control containers, and the workout plan to help you amplify your results.

Ready to put the power of the 21 Day Fix to work for you?

You can currently lock in the entire 21 Day Fix program for under $60 on the official Beachbody site, so head there to secure your savings.