Easy and Healthy 21 day fix protein recipes
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If you’re ready to fuel your healthy lifestyle with delicious recipes that help you reach your weight-loss goals, you’re in the right place! The 21 Day Fix program (also called Portion Fix) makes healthy eating simple with its color-coded container system. And the best part? You can enjoy plenty of delicious lean protein without stressing over serving sizes.
Protein keeps you feeling full, satisfied, and energized — especially when you're trying to get best results from your daily exercise. When your meals include enough protein, you’re more likely to push through your workout, resist those mid-afternoon cravings, and avoid overeating at the end of the day.
Today, we’re diving into some of the best 21 Day Fix protein recipes for breakfast, lunch, dinner, and snacks — all super easy to prepare with whole ingredients, quick cleanup, and loads of flavor. We’ll talk container counts, simple meal prep hacks, good ideas for picky eaters, and how to include favorites like greek yogurt, chicken breast, and even sweet tooth treats like bliss balls.
Let’s explore how much fun healthy eating can be!
How Protein Works in the 21 Day Fix
In this diet program, each container represents different food groups:
If you want best results with the 21-day fix diet recommendations, protein should appear at most meals. It supports muscle repair, boosts metabolism, and helps maintain a steady blood sugar level.
And don’t worry — there are SO many ways to enjoy it!
High-Protein Breakfast Recipes
Mornings set the tone for your day — so fueling up matters! Try these options that feel indulgent while still being aligned with your goals.
I like to start the day with my Aloe Glow and Apple Cider Vinegar Gummies.
Greek Yogurt Overnight Oats
Say hello to your new favorite meals for busy mornings! Make them ahead in mason jars so next day breakfast is ready as you run out the door.
Ingredients
1 red container plain Greek yogurt
1 yellow container whole grain oats
A drizzle of unsweetened coconut milk
Fresh berries (purple container)
Sprinkle chia seeds (orange container)
Container counts: 1 Red, 1 Yellow, 1 Purple, 1 Orange
Why it’s great: Meal prep-friendly and perfect for a sweet tooth!
Scrambled Egg Veggie Breakfast Cups
Think eatingwell’s best dinner recipes — but for breakfast!
Prep once and enjoy multiple mornings.
Ingredients
2 red containers eggs or egg whites
1 green container chopped bell pepper, spinach, and onions
Bake in muffin tins and store in sandwich bags.
Container counts: 1 Red per serving, ½ to 1 Green
Good idea for: Work mornings, picky eaters, fast meals
Protein Powder Smoothie Bowl
Perfect for warm days or when you need something sweet like ice cream!
Ingredients
1 purple container frozen fruit
½ blue container unsweetened nut butter
Splash of coconut milk
Blend thick and top with sliced bananas or nuts.
Container counts: 1 Red, 1 Purple, ½ Blue
Smooth, satisfying, and supports grams of protein right away!
Lean Lunches You’ll Look Forward To
Lunch should keep your energy up without feeling heavy — especially if you’re running to the grocery store, school pickups, or a quick workout.
Chicken Breast Meal Prep Bowls
The best thing? Make 3–4 bowls at once and just grab and go!
Ingredients
Grilled chicken breast (red)
Roasted veggies (green)
Brown rice (yellow)
Light dressing (orange)
Container counts: Simple and balanced
Friendly recipe: Works with leftovers from last night
Tip: Make seasoning fun — taco, Cajun, lemon-pepper — endless new recipes!
Greek Yogurt Chicken Salad
Creamy without mayo? Yes please!
Ingredients
Cooked shredded chicken (red container)
Greek yogurt for creaminess
Grapes (purple)
Celery (green)
Container counts: 1 Red, ½ Purple, ½ Green
Serve inside a lettuce wrap, or on a whole grain cracker (yellow).
Turkey Avocado Roll-Ups
No bread needed but still super filling!
Ingredients
Sliced turkey (red)
Avocado (blue)
Spinach (green)
Roll up tight and store in sandwich bags.
Great as quick dinners in a pinch too!
Dinners to Celebrate the End of the Day
You CAN enjoy Friday night comfort foods — just make smart swaps!
Let’s explore some 21 Day Fix food list favorites that feel like rewards:
Air Fryer Chicken Parm
Crispy + cheesy = happiness!
Ingredients
Lean chicken breast (red)
Small sprinkle mozzarella (blue)
Tomato sauce (green/yellow depending on recipe)
Serve with zoodles or whole grain pasta (yellow)
Cooking in the air fryer cuts fat while keeping crunch!
Steak Fajita Bowls
Yes, you can enjoy red meat sometimes!
Ingredients
Thin-sliced sirloin (red)
Grilled peppers & onions (green)
Brown rice (yellow)
Avocado (blue)
Container counts per serving:
1 Red / 1 Green / 1 Yellow / ½ Blue
Party vibes but totally plan-approved!
Lemon Garlic Salmon with Veggies
Salmon = healthy fats + heart-happy omega-3s.
Serve with a big serving of broccoli or asparagus for plenty of vegetables.
Container counts:
1 Red / 2 Green / ½ Blue
Perfect after a long day — relaxing and nutrient-dense.
Protein Snacks That Beat Cravings
The best part of the 21 Day Fix is that you aren’t hungry — you’re satisfied! Snacks help keep portion control steady while preventing bingeing later.
Sweet Tooth Bliss Balls
Super simple — no baking!
Just use a food processor to combine:
Medjool dates (purple)
Cocoa powder
A spoon of nut butter (blue)
A scoop of protein powder (red)
Roll into balls, store in sandwich bags, freeze if you want!
Container counts: Usually ½ Blue, ½ Red per ball
Yummy treat for end of the day cravings.
Greek Yogurt Parfait
Layer up inside a mason jar:
Plain yogurt (red)
Mixed berries (purple)
A sprinkle of nuts (blue)
Pro tip: Put crispy bits at the bottom of the jar so they stay crunchy!
Tuna-Stuffed Bell Pepper
A crunchy, fresh snack loaded with protein.
Bell pepper (green)
Tuna (red)
1 Tbsp light dressing (orange)
A great switch-up from a classic sandwich!
Smart Shopping Tips
When you're shopping for your 21 Day Fix meal plan, think simple:
✔ Lean meats (chicken, turkey, fish)
✔ Low-sugar Greek yogurt
✔ High-quality protein powder (skip sugary shake brands)
✔ Loads of bright vegetables
✔ Low GI whole grains
✔ Avocado + nuts for healthy fats
If you're ever unsure, think:
“Could this fit in a container?”
If yes — you’re probably good to go!
Cooking Hacks for the Best Results
Just a few tweaks can make your plan easier to stick to:
Cook a single recipe and use it in multiple ways
Batch chop veggies in advance
Prep grab-and-go meals in mason jars
Use the air fryer for fast crispy meals
Portion leftovers in containers for the next day
These little habits turn healthy eating into a healthy lifestyle you can live with long-term!
Favorite Meals for Picky Eaters
Got someone skeptical at the dinner table? Try these ideas:
Protein pizza with whole grain crust (yellow)
Turkey burgers wrapped in lettuce instead of buns
Breakfast for dinner — eggs count as red containers
Smoothies — sneak in veggies if needed!
Sometimes all you need is a familiar favorite with healthier swaps.
21 Day Fix Protein-Rich Meal Plan
This example keeps protein high while balancing all the different food groups:
This is just one fun and flexible example — the 21 Day Fix extreme version may shift things slightly.
How Does the 21 Day Fix Compare to Other Diets?
Many people find success because:
It’s based on balance, like Weight Watchers
It keeps portion control visual and simple
You don’t have to overthink container counts
It encourages whole ingredients over packaged foods
No starving. No confusion. Just smart choices.
Final Thoughts: You CAN Do This!
The 21 Day Fix is more than just recipes — it’s a new way of approaching food that makes you feel capable and confident.
You can still enjoy:
✔ Chocolate
✔ Friday night favorites
✔ Warm dinners
✔ Treats for your sweet tooth
All while moving closer to your goals!
By choosing protein-rich meals, rotating in new recipes, and embracing the color-coded container system, you set yourself up to:
Burn more fat
Strengthen muscle
Nourish your body
Enjoy your food!
Start with one recipe from this list. Prep a few snacks. Keep reaching for options that make you feel proud.
Because healthy eating should taste amazing at the end of the day — and with these day fix recipes, it absolutely will. ✨