Free 21 Day Fix Food List & Meal Plan Printable
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Your Ultimate Color-Coded Guide to Healthy Eating, Portion Control, and Simple Meal Planning
If you’ve ever felt overwhelmed by portion sizes, calorie brackets, or trying to figure out which food belongs in which container, the 21 Day Fix Food List Printables are going to be your new best friend!
These free printables are designed to make healthy eating the easiest way to stay on track — whether you’re just starting your 21 Day Fix program or doing a round of Ultimate Portion Fix.
The best part? You can print them out, hang them on your fridge, and use them every single day while you meal prep, grocery shop, and plan your week.
Why the 21 Day Fix Works
The 21 Day Fix isn’t just another “diet” — it’s a great way to learn portion control, clean eating, and consistent movement.
It combines a color-coded container system for food with fun home workouts, teaching you what your body really needs — no more guessing or starving.
Each container represents a food group, so you’ll quickly learn how much of each type of food your body should get. With your free printable food list and meal planner, you’ll know exactly how to fill your plate.
The Color-Coded Containers Explained
Let’s go over each container and what goes inside — all of this is beautifully illustrated in your 21 Day Fix Container Guide Printable, so you’ll never have to guess.
🟥 Red Container (Protein)
Your red container is for lean protein. Think of it as your muscle-building friend.
Examples:
Chicken breast
Ground beef (lean)
Cottage cheese
Greek yogurt
Eggs
Tofu
Turkey sausage
💡 Pro tip: Mix it up each week to keep your meals exciting! Use your Day Fix Recipe Cards Printable to record your favorite high-protein recipes.
🟨 Yellow Container (Healthy Carbs)
The yellow container represents carbohydrates — your main energy source.
Examples:
Brown rice
Sweet potatoes
Whole grain pasta
Oatmeal
Quinoa
Whole grain bread
Your Day Fix Chart printable lists these in alphabetical order so you can find your favorites fast while meal planning.
🟩 Green Container (Vegetables)
This container is all about fiber-filled veggies that support digestion and fullness.
Examples:
Broccoli
Spinach
Green beans
Cauliflower
Kale
Zucchini
A lot of people forget how many different veggies they can try! Your printable Day Fix Food List includes a “New Foods to Try” section so you can mark off each time you experiment with something different.
🟣 Purple Container (Fruits)
These colorful carbs are packed with vitamins and antioxidants.
Examples:
Strawberries
Blueberries
Apples
Pineapple
Mango
Grapes
Your Day Fix Meal Planner Printable even includes a “Snack Ideas” column where you can jot down quick fruit pairings — like apple slices with peanut butter or berries with Greek yogurt.
🔵 Blue Container (Healthy Fats)
Your blue container is all about those healthy fats that support your hormones and help you stay full longer.
Examples:
Avocado
Almonds
Pumpkin seeds
Cheese
Coconut milk
Hummus
You’ll also find a Healthy Fats Quick Reference Chart in your printable set to help you remember serving sizes for each.
🟠 Orange Container (Seeds, Oils & Dressings)
This small container might be tiny, but it’s mighty!
Examples:
Olive oil
Chia seeds
Flaxseeds
Sunflower seeds
Homemade dressing
Pumpkin seeds
Your Free Printable Library includes a matching Day Fix Treat Swaps Guide, showing approved orange-container options for sauces and salad dressings — perfect when you want extra flavor without added junk.
What You’ll Get in the Free Printable Pack
To help you simplify everything, you’ll receive six beautifully designed pastel printables that match your 21 Day Fix containers.
1. Day Fix Food List Printable
This printable lists every approved food for each container in alphabetical order. It’s perfect for keeping in your kitchen or binder. You’ll never have to scroll online again to find out if something is approved!
Includes:
All 21 Day Fix containers
Portion sizes
Notes section for new foods
Icons that match each container color
2. Day Fix Meal Plan Spreadsheet
This is your digital version of the planner — ideal for typing your weekly meal plans before printing.
You can plan breakfast, lunch, dinner, and snacks, and it automatically totals your container counts for each day.
Why it’s great:
Tracks your calorie bracket
Helps you hit your calorie target based on your current weight
Color-coded like the program itself
Works for 21 Day Fix Extreme and Ultimate Portion Fix
3. Day Fix Meal Planner Printable
This version is designed for pen-and-paper lovers. It features your daily meals and workout schedule section, so you can check off your home workouts or Day Fix workout videos as you go.
You can also add notes about:
What you’ll prep the next day
Which meals were your favorite foods
Which new foods you’d like to try
4. 21 Day Fix Grocery List Printable
We’ve all been there — standing in the grocery store trying to remember if sweet potatoes or brown rice count as a yellow container.
This grocery list printable is divided by container color, making shopping the easiest way to stick to your plan.
Sections include:
Vegetables (Green)
Fruits (Purple)
Proteins (Red)
Carbs (Yellow)
Healthy Fats (Blue)
Seeds & Dressings (Orange)
Treat Swaps
Each category includes blank lines for your own recipe ideas and portion control containers references.
5. Day Fix Chart & Container Guide
This printable explains container sizes, your calorie bracket, and how many servings you get from each container per day.
It’s your go-to cheat sheet for:
The Day Fix Eating Plan
Your Calorie Target based on the formula in the program
Easy portion control reference
Example 21 Day Fix meal plan
This one belongs at the top of the list — print and laminate it for daily use!
6. Day Fix Recipe Cards Printable
Cooking is more fun when you can keep your favorite Day Fix recipes organized!
Each card lets you list:
Ingredients
Container counts
Calories
Substitutions (like almond milk vs. coconut milk)
Notes for B Mindset or Day Fix Diet alternatives
You can build your own recipe box full of healthy foods, from whole grains to sweet potatoes and even healthy treats.
Planning Your Weekly Meal Plan
When it comes to meal planning, the best way to stay consistent is to simplify.
Start by filling out your Day Fix Meal Plan Spreadsheet with your favorite foods, then use your Grocery List Printableto shop.
Here’s how you can build your plan:
Choose your calorie bracket.
The Day Fix Container Guide in your printables helps you find your calorie target based on your current weightand activity level.Fill in your containers for the day.
Example: 4 Green, 3 Purple, 4 Red, 3 Yellow, 1 Blue, 1 Orange, and 2 tsp oils.Plan your meals by container.
Example:Breakfast: 1 Yellow (oats), 1 Purple (berries), 1 Red (yogurt)
Lunch: 1 Red (chicken), 1 Green (broccoli), 1 Yellow (rice), 1 Orange (oil)
Snack: 1 Blue (avocado), 1 Purple (apple)
Dinner: 1 Red (ground beef), 1 Green (zucchini), 1 Yellow (sweet potatoes)
Add your treat swaps if desired — like a small piece of dark chocolate or a teaspoon of peanut butter.
Your Free Printable Library version includes editable boxes, so you can type in your plan and print it beautifully color-coded!
Meal Prep Made Simple
Meal prep doesn’t have to feel like hard work.
Your Day Fix Meal Planner has a “Prep Ahead” section to note which meals you’ll batch cook.
Tips for Success:
Cook extra portions of lean proteins like chicken or ground beef.
Roast multiple veggies for the week (think sweet potatoes, broccoli, and zucchini).
Pre-measure cottage cheese, almond milk, or peanut butter into portion containers.
Store each in labeled glass containers that match your Fix colors.
That’s a great tool for staying organized — no more last-minute fast food runs!
B Mindset vs. 21 Day Fix
If you’ve tried B Mindset, you’ll notice that both programs share a love for healthy eating and mindful meals.
But the 21 Day Fix focuses on portion control using containers, while B Mindset uses plate visualization.
Your printables include a bonus comparison chart showing how both approaches line up — so if you switch between programs, you’ll still know your ideal portion sizes and food groups.
Favorite 21 Day Fix Recipe Ideas
Your printable Day Fix Recipe Cards set is designed for easy reference.
Here are some Day Fix recipes you can add right away:
🌮 Turkey Taco Bowl
1 Red: ground turkey
1 Green: lettuce, tomato, onion
1 Yellow: brown rice
1 Blue: avocado
🥣 Overnight Oats
1 Yellow: oats
1 Red: Greek yogurt
1 Purple: mixed berries
1 tsp honey (treat swap)
🍗 Chicken Stir Fry
1 Red: chicken breast
1 Green: broccoli, bell peppers
1 Yellow: brown rice
1 Orange: sesame oil
Your own copy of the printable recipe cards includes space to note container swaps and healthy carbs for each.
Grocery Store Tips for Success
Here’s where your Day Fix Grocery List Printable shines.
The best way to stick to your healthy lifestyle is to go in with a plan.
Pro tips:
Shop the outer aisles for whole foods — that’s where most healthy foods live.
Buy frozen fruits and veggies to save time and money.
Stock up on healthy fats like olive oil, nuts, and coconut milk.
Keep a Day Fix Chart in your kitchen binder for quick reference.
Weekly Meal Planning Routine
Consistency is key!
Here’s a simple schedule to follow each week:
Saturday: Plan your meals using the Day Fix Meal Planner
Sunday: Grocery shop and prep using your Grocery List Printable
Monday–Friday: Follow your Day Fix Eating Plan and Workout Program
Saturday: Review what worked and note favorites on your Recipe Cards
This habit ensures you’ll always have food ready and will start seeing best results.
Tracking Your Progress
Your printables also include a Progress Tracker Sheet, where you can record:
Current weight
Measurements
Favorite meals
Workout schedule progress
Seeing results on paper keeps motivation high — especially when you pair healthy eating with consistent Day Fix Workouts.
The Best Part of Using These Printables
The best part is how much time you’ll save.
These tools make meal planning almost effortless. You can reuse the same printables every round — and because they’re editable, they’ll grow with your journey.
Each time you start a new round, just print a fresh copy, set your goals, and get ready for your next healthy lifestyle win.
Staying Motivated with Home Workouts
The Day Fix Program comes with short 30-minute workout videos that fit perfectly into your day.
Combine them with your healthy diet and you’ll see major changes in strength and confidence.
Whether it’s Total Body Cardio Fix or Yoga Fix, just remember: progress takes hard work, consistency, and good food — not perfection.
Your Healthy Lifestyle Starts Here
With your Free 21 Day Fix Food List & Meal Plan Printables, you have everything you need to succeed:
✅ Day Fix Food List (alphabetical order)
✅ Grocery List by container color
✅ Meal Planner and Spreadsheet
✅ Container Guide Chart
✅ Recipe Cards and Treat Swaps List
Print them out, grab your portion control containers, and get started!
You’ll be amazed how quickly you’ll learn what your body needs — and how healthy carbs, lean protein, and healthy fats can transform your energy, focus, and results.
Ready to Grab Your Free Printables?
Click below to download your own copy from the Free Printable Library and start your next round with confidence.
These printables are perfect for:
First-time Fixers learning the system
Beachbody coaches helping clients stay organized
Anyone ready for a reset after too much junk food
Each printable is color-coded, pastel-styled, and ready to guide you toward your best, healthiest self.
Final Thoughts
Building healthy habits takes time, but with the right tools, it’s so much easier.
Your new 21 Day Fix Food List & Meal Plan Printables take the guesswork out of eating and planning, helping you stay organized, accountable, and excited about healthy living.
Start today — download your free pack, print your charts, and enjoy the structure, creativity, and confidence that comes with taking control of your health.
You’ve got this — one colorful container at a time.