Free ultimate 21 day fix meal plan printable planner
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When you start the 21 Day Fix program, you’re not just joining a diet—you’re creating a lifestyle that balances healthy eating, portion awareness, and confidence in your meal planning. Whether it’s your first time trying the day fix meal plan or you’ve been following Autumn Calabrese’s program for a while, one thing’s for sure: success comes with planning, preparation, and a little bit of color-coded creativity!
That’s why this post includes everything you need to make the most of your journey—including a free printable meal planner to help you organize your portion sizes, favorite meals, and weekly grocery lists. Let’s dive in!
What Is the 21 Day Fix Program?
The 21 Day Fix program by Beachbody coach Autumn Calabrese revolutionized the way people look at portion control. Instead of counting calories or restricting food groups, the plan uses color-coded containers that represent different food categories—making it simple to stay within your calorie bracket while still eating delicious and satisfying foods.
The containers are the foundation of the Ultimate Portion Fix, which builds on the same concept but provides more flexibility and education on nutrition, meal planning, and clean eating. Each color corresponds to a food group and a container size, helping you understand proper portions for your current weight and goals.
Here’s a quick breakdown of the 21 Day Fix color-coded container guide:
ColorFood GroupExamplesGreenVegetablesSpinach, kale, bell peppers, broccoliPurpleFruitsStrawberries, blueberries, applesRedProteinsChicken breast, cottage cheese, Greek yogurt, eggsYellowCarbsSweet potatoes, brown rice, quinoa, oatmealBlueHealthy fatsAvocado, nuts, cheeseOrangeSeeds & DressingsPumpkin seeds, chia seeds, salad dressingsTeaspoonsOils & SweetenersOlive oil, nut butters, honey
Each day, you’ll use a set number of containers from each category based on your calorie bracket—ensuring you get the right balance of nutrients without overthinking your meals.
Why Portion Control Works for Weight Loss
A lot of people associate weight loss with cutting calories drastically, but that often leads to starvation mode—when your body slows down metabolism to preserve energy. The 21 Day Fix approach is different. It teaches you to eat enough of the right foods, in the right portion sizes, to fuel your body for workouts, energy, and fat loss.
The best part is that no food is truly “off-limits.” You’ll learn how to enjoy your favorite foods in moderation by adjusting container sizes and using sweetener teaspoons or olive oil in proper amounts.
By combining portion control with regular workouts from the day fix program, you can see results in just three weeks—without feeling deprived or overwhelmed.
Your Free Printable Meal Planner
Planning is the best way to make your 21 days successful! Our Free Ultimate 21 Day Fix Meal Plan Printable Plannerincludes:
Weekly meal planning pages
Color-coded grocery list
Container tracking chart
Daily water and workout schedule
Notes for recipes or swaps
You can print it, laminate it, and reuse it each week. Whether you’re tracking green containers for veggies or checking off your blue container for healthy fats, this planner keeps everything visual and easy to follow.
✨ Tip: Join the Crazy Good Life email list or create your own email address section to log your weekly check-ins—it’s a great accountability habit!
How to Create a 21 Day Fix Meal Plan (Step-by-Step)
If you’ve ever felt lost figuring out what to eat or how much, this guide will help you master meal planning once and for all.
Step 1: Find Your Calorie Bracket
Use the 21 Day Fix calorie calculator (available through Beachbody or the Ultimate Portion Fix) to determine your daily needs. This depends on your current weight, activity level, and goal (lose, maintain, or gain).
For example:
If you’re in the 1200–1499 calorie bracket, you might get 4 green, 3 purple, 4 red, 2 yellow, 1 blue, 1 orange, and 2 teaspoons per day.
Higher calorie brackets allow more containers.
Step 2: Plan Your Meals Around the Containers
Once you know your bracket, map out your meals. Here’s a sample day fix meal plan (1200–1499 bracket):
Breakfast (1 Red, 1 Yellow, 1 Purple):
Scrambled egg whites with spinach
1 slice whole grain toast
½ cup blueberries
Snack (1 Green, 1 Blue):
Celery sticks with hummus or avocado
Lunch (1 Red, 2 Green, 1 Orange):
Grilled chicken breast over a spinach salad
Olive oil and vinegar dressing
Snack (1 Purple, 1 Yellow):
Apple slices with a small portion of oatmeal or rice cake
Dinner (1 Red, 1 Green, 1 Yellow, 2 tsp):
Baked salmon, roasted sweet potatoes, and steamed broccoli
Drizzle of olive oil and herbs
Step 3: Prep Ahead
Save a ton of time by batch cooking your proteins, chopping vegetables, and organizing snacks into portion control containers. This helps you stay on track even during busy weeks.
Step 4: Keep It Simple
Don’t overcomplicate your first round. Stick with easy, repeatable meals and rotate new foods weekly to keep it interesting.
🧾 Grocery List for the 21 Day Fix
To make shopping easy, here’s a sample clean eating grocery list for your first week:
Proteins (Red Containers)
Chicken breast
Lean ground turkey
Eggs / egg whites
Greek yogurt
Cottage cheese
Salmon or white fish
Veggies (Green Containers)
Spinach
Kale
Broccoli
Bell peppers
Cucumbers
Zucchini
Carbs (Yellow Containers)
Brown rice
Sweet potatoes
Whole wheat pasta
Quinoa
Oatmeal
Fruits (Purple Containers)
Apples
Berries
Pineapple
Grapes
Fats (Blue Containers)
Avocado
Cheese (like feta or mozzarella)
Nuts (almonds, walnuts)
Seeds & Dressings (Orange Containers)
Chia seeds
Pumpkin seeds
Homemade vinaigrettes or salad dressings
Teaspoons
Olive oil
Nut butters
Coconut oil or ghee
🛒 Tip: Most of these items can be found at your local grocery store. Always read labels to ensure minimal added sugars and clean ingredients.
🍴 Using the Day Fix Recipe Cards
Our printable pack also includes blank day fix recipe cards so you can save your own recipes that fit your container guide. Write down ingredients, portion counts, and quick cooking tips for easy access during the week.
Here’s an example:
Day Fix Recipe Card – Chicken Stir Fry
1 Red (chicken breast)
2 Green (broccoli, bell peppers)
1 Yellow (brown rice)
1 tsp (olive oil for stir-frying)
Simple, colorful, and portion-perfect!
21 Day Fix Tips for the Most Success
Start with structure. Use your free printable meal planner to stay consistent.
Track every container. Even “free foods” like vinegar or mustard should fit into your plan.
Drink water. Staying hydrated supports digestion and weight loss.
Don’t skip healthy fats. Your blue containers and teaspoons of oil help you absorb vitamins and feel full.
Be patient. Results take time, but the 21 Day Fix program teaches sustainable habits.
Add variety. Rotate your day fix recipes weekly to keep meals exciting.
Listen to your body. Don’t under-eat—avoid slipping into starvation mode.
Celebrate progress. Every week, note your energy levels, favorite meals, and wins in your planner.
Understanding Container Sizes & Food Groups
It’s important to remember that container sizes are designed for educational purposes—to teach balance and mindfulness in healthy eating. For example:
Red = ¾ cup
Green = 1 cup
Yellow = ½ cup
Blue = ⅓ cup
Orange = 2 tablespoons
Teaspoons = measured as-is
This structure makes it the best way to build meals without calorie counting. You’ll start recognizing portions naturally and feel more in control at restaurants or family dinners.
Sample 3-Day Meal Plan for Beginners
To help you get started, here’s a simple 3-day sample meal plan using your color-coded containers.
Day 1
Breakfast: Greek yogurt with strawberries (1 Red, 1 Purple)
Snack: Baby carrots with hummus (1 Green, 1 Blue)
Lunch: Chicken breast with brown rice and broccoli (1 Red, 1 Yellow, 1 Green)
Snack: Apple slices with almond butter (1 Purple, 2 tsp)
Dinner: Turkey chili with veggies (1 Red, 1 Green, 1 Orange)
Day 2
Breakfast: Oatmeal topped with blueberries (1 Yellow, 1 Purple)
Snack: Cottage cheese with pineapple (1 Red, 1 Purple)
Lunch: Grilled shrimp with quinoa and asparagus (1 Red, 1 Yellow, 1 Green)
Snack: Mixed nuts (1 Blue)
Dinner: Baked salmon, roasted sweet potatoes, and spinach (1 Red, 1 Yellow, 1 Green, 2 tsp)
Day 3
Breakfast: Scrambled eggs with spinach and feta (1 Red, 1 Green, 1 Blue)
Snack: Banana with peanut butter (1 Purple, 2 tsp)
Lunch: Chicken fajita bowl with peppers and brown rice (1 Red, 1 Yellow, 1 Green)
Snack: Celery with nut butter (1 Green, 2 tsp)
Dinner: Turkey meatballs with zucchini noodles (1 Red, 1 Green, 1 Orange)
These sample meal plans save you a ton of time during the week and can be customized with your favorite foods.
Pairing Your Meal Plan With Workouts
Don’t forget your workout schedule! The 21 Day Fix program includes a series of daily 30-minute workouts that target all major muscle groups. Combining these workouts with your meal plan is the ultimate way to boost weight loss and muscle tone.
Good luck! Keep your planner visible and check off workouts each day—you’ll be amazed by your transformation in three weeks.
Tools to Make Your Fix Easier
To stay on track, these great tools help make the process simple and sustainable:
Meal prep containers (color-coded if possible!)
Digital food scale for portion accuracy
Reusable water bottle to track hydration
Printable meal planner (from this post!)
Weekly grocery list page
Recipe binder for your saved meal ideas
If you’re serious about maintaining a healthy lifestyle, setting up these systems once will save you stress every round.
Important Note & Disclaimer
All information shared here is for educational purposes only and not meant to replace medical advice. Always consult your doctor or a nutrition program specialist before making significant dietary changes, especially if you have existing health conditions.
For complete details, check out Beachbody’s official privacy policy and terms related to the 21 Day Fix and Ultimate Portion Fix programs.
Why the 21 Day Fix Works
The 21 Day Fix program is one of the most sustainable methods of healthy eating because it:
Encourages real, whole foods
Focuses on portion control
Eliminates guesswork in meal planning
Fits all dietary preferences (gluten-free, dairy-free, vegetarian)
Allows for clean eating without feeling restricted
When combined with consistency and preparation, it’s one of the best ways to build lifelong nutrition habits.
Grab Your Free Ultimate 21 Day Fix Printable Planner
Ready to start? Click below to download your Free Ultimate 21 Day Fix Meal Plan Printable Planner and get instant access to:
Weekly meal planners
Color-coded grocery lists
Recipe cards
Workout and hydration tracker
Container cheat sheet
Motivation pages
Final Thoughts
Embarking on the 21 Day Fix meal plan is one of the best ways to simplify healthy eating, lose weight, and build confidence in the kitchen. With your color-coded containers, portion control, and free printable planner, you’ll have all the great tools you need to create balance, consistency, and joy in your meals.
Remember, it’s not about perfection—it’s about progress. Every choice you make toward better nutrition is a victory worth celebrating.
So grab your planner, prep your meals, and trust the process. Your transformation begins one green container, one red container, and one day at a time.