So you have decided to lose weight and you have picked the 21 Day Fix to help you achieve that.
I will be using 21 Day Fix terms in this post “plans”, container abbreviations and such. If you need information about the Ultimate Portion Fix/21 Day Fix or any Beachbody product please feel free to contact my friend Genien at this link https://mysite.coach.teambeachbody.com/?coachId=1764472&locale=en_US&fbclid=IwAR2PpJzQXPaCVaWost7o8cziNxTb4w51PT8l-zu7utTI3OisY_tNSQy41Rk
You have ordered your information and in that information, you have done the “math” and come up with your plan….A-B-C-D-E-F. The heavier you are the more containers you have listed to eat.
Plan A only has 4G-2P-4R-2Y-3tsp–and the 1B and 1O that every plan gets. (I know my photos are amateurish but I am learning)
This is about 10 cups of food.
Plan D has 6G-4P-6R-4Y-6tsp and that 1B-1O. Until recently our plans stopped at D anyone who weighed more than that allowed was told do round down and eat in D. It adds up to over 18 cups of food!
With our newest plans goes all the way up to F… but until I lined these containers up the numbers were just that, numbers. Plan F is 8G-5P-7R-5Y-8tsp-1B-1O I had to use lids to represent containers there are so many!
This is about 21 cups of food…21 CUPS!
I have been doing this for a couple of years now and this amount shocks me, so I am sure that the people that do the math and come up with these numbers are shocked too.
We know that we are advised to “eat all of our containers“. We also know we have 2 camps of people on the “Fix” the camp that is “always hungry” and the camp that “can’t eat all this food” those 2 pictures explain why…
My efforts here are going to concentrate on fitting in all the containers in the higher brackets. If you are in the camp of “I am always hungry” this information might help you! https://thefoodieandthefix.com/hungry-on-the-21-day-fix/
Now for that camp of “I can’t eat all this food!!” One of the main reasons people get confused about this being a “diet” is that they automatically think that they are going to be eating minuscule amounts of food. FALSE… I love sharing this graphic with “newbies” because it tells them that they are NOT alone.
Thinner people assume larger people eat HUGE amounts of food to be as big as they are when in reality they are probably eating many calories in small amounts of food.
I use this example…. it takes 6 cups of broccoli to equal 2 Tablespoons of peanut butter in calories …both have 180 calories but the MASS is so different!!
And this is the exact problem with those higher brackets. The bulk. In information and YouTube videos from Autumn, she really does want you to eat every container every day. Never leaving your Green or Red off any day. An occasional different color can be left off but not the same one over and over or very often.
So we need to come up with some ways to make sure we get as many as we can.
Let’s start with the 2 containers that everyone gets that are the same, Blue and Orange. They are both healthy fats.
The ones on the orange list have a lot more calories than the ones on the blue list, that is why the 2 Tablespoon serving size. Because there are so many veggies to eat in these upper plans my advice is to use your orange container for dressing and sauces. And then if you like ranch dressing I suggest you don’t waste your orange container on it, instead use this recipe and count that ranch dressing as a red container and you can munch away on crunchy veggies and dip any time you need a “crunch” craving. https://thefoodieandthefix.com/21-day-fix-ranch-dip/
I make Thousand Island Dressing and use it on my Bigger Big Mac in a Bowl http://grandnannyshouse.com/21-day-fix-bigger-big-mac-in-a-bowl/if I use it as a salad dressing at lunch and then want it as a sauce on a wrap that I start counting it with my teaspoons, I count 1Tablespoon of sauce as 2 teaspoons of oil, just to stretch it out. You can do the same thing with an oil and vinegar based dressing too.
Speaking of stretching out…… that 1 blue container that every bracket from A-F gets. 1/3 of a cup… 5 Tablespoons when you break it down to that. I OFTEN break it down because I don’t do very much dairy at a time. I might have 2 tablespoons of cheese and 3 tablespoons of avocado on a couple of tacos, so I get the best of both worlds! (I mash my avocado and put it in my blue because I want to make sure that I get every single bit I can! ) Again here I am encouraging you to use this container to help you eat your veggies… cheese can help that (see below about our red containers). Nuts maybe not so much but if you are super full and you want to squeeze in a blue container you might want to eat 14 raw peanuts or the others, just to keep the bulk down even more.
On to those greens I keep talking about. Some people like to “hide” their green containers in something like a smoothie. A big double serving of spinach or cauliflower rice into a fruit smoothie or protein shake can go a long way into getting them all in. Pick one and try it or a container of each one. ( 1/2 a large banana is 1 purple container, check off 1P if you use the whole thing) And a great way to get more veggies hidden into foods is to try this taco meat, yes meat… https://confessionsofafitfoodie.com/2b-mindset-cauliflower-taco-meat/
Those are good ideas to get your raw veggies in salads and such, so let’s see about cooking some now.
Some vegetables cook down more than others and we are going to use that to our advantage. Measuring a food “how you eat it” is a general rule for the FIX. But there are times ( like when you have 8 green containers to eat in a day) that measuring food raw and then cooking it down is the best you can do!
The #1 veggie on our list to do this with is spinach. I would for sure measure a loosely packed green of spinach and cook it down and count it as 1 green! There are more veggies that shrink and soften … mushrooms, other leafy greens, onion, cabbage….even fruits like strawberries or apples do too. Use all of those to your advantage.
Another veggie that is great for lessening bulk is tomatoes! Canned tomatoes especially 1/2 crushed or sauce and 3 1/2 Tablespoons (1/2 a can) of tomato paste all count as 1 full green. I use them as often as I can in recipes. One of the recipes from the 21 Day Fix Fixate Cookbook is “Grandma’s Sauce”. The Beachbody count for it is 3G for a 1/2 cup serving or 2 tablespoons for 1G. I can not share that recipe here because of copyright laws but you can easily find it on the web now (try Pinterest). I can share this one that counts as 1G for 1 1/2 cups of sauce tho https://mycrazygoodlife.com/healthy-spaghetti-sauce-recipe-21-day-fix-spaghetti-sauce-recipe/
The Ultimate Portion Fix just came out this year on Beachbody, until then we used the 21 Day Fix food lists. Some of the advice I am about to give is based on the old list and counts. Some people don’t have the new lists and are not going to invest the extra cash and get it either, but I want to assure any of the Ultimate Portion Fix people that thousands of people have lost weight using these foods as listed.
For a green container, you can count 1/2 cup of fresh salsa or pico de gallo as 1 whole Green. 1/2 cup of sundried tomatoes is another smaller amount of food you can count as 1G. I love this recipe with sun-dried tomatoes in it https://mycrazygoodlife.com/healthy-tuscan-chicken-pasta-instant-pot-slow-cooker-stovetop/
For a purple container, there are a number of things you can use in smaller amounts. Unsweetened applesauce can be measured as 3/4 cup as 1 purple and 2/3 cup pumpkin puree too.
Our list has 1/2 cup of pomegranate seeds counts as 1 purple or 2 small figs both less bulk than a full cup. Some things you wouldn’t think of as “fruit” are on that list, jarred salsa or plain no sugar added marinara sauce, this is really good for people who don’t care for fruit that much.
With the red container, there are a few tricks like using ricotta and cottage cheese as “cheese” that counts as a red, pizza and casseroles get that creaminess we love, and remember that Greek yogurt as ranch dip above.
Here last but not least is that yellow container… that pesky yellow. Most people don’t have trouble eating those yellows, but in Brackets E and F you have to eat 5!
My favorite way to get 2 yellows in at one meal is to have 1 WHOLE baked potato or 1 large baked sweet potato for them. A cup of a good clean cereal with a 1 cup/8 ounces of coconut milk beverage is a double yellow too.
While we are on the subject of yellows (and purples), let’s consider treat swap ideas. Treat swaps can happen 3 times a week, meaning 3 times you can swap a yellow or a purple for your day and exchange something for it.
For example, instead of eating a full purple container of grapes one day, you can exchange them for 2 mini boxes of raisins and count them as your purple and use up one of your treat swaps for the week. Another “less” filing purple option is fruit juice 4 ounces or 1/2 cup. A 5 0unce glass of wine, YES wine, is a yellow treat swap! Make sure to check out the “Treats and Beverage Substitutions” section of the food lists and see what else you might want to swap!
On that bright note, I am going to close this LONG, LONG post. I hope it helps you on your journey towards your goals.