It’s been 3 years since the 21 Day Fix debuted. Can you believe that? 3 years since those little colored containers came into our lives and turned around how we think of portion control and macronutrients. Unbelievable. And now, changes are being made to the nutrition plan. Changes I think you’ll love!!
How it Works
If you’re new to the 21 Day Fix phenomenon, seriously, where have you been? Pinterest is overrun with 21 Day Fix recipes (though some aren’t truly 21 Day Fix compliant), there have been knock-off containers, and imitation workouts – but none compare to the simple concept of the 21 Day Fix (also known as Portion Fix when not paired with a program’s nutrition plan).
Here’s a simple example of how it works:
- Each colored container corresponds to a different food group – proteins, carbohydrates, healthy fats & oils
- Based on your caloric needs & goals, you get assigned a calorie “bracket”
- Each bracket allows for a certain number of containers a day
- You eat your allotted containers every day
Do this and you end up eating healthy, clean foods and start to lose weight without counting calories. You also start to learn what a proper portion size of protein, starches, and veggies really look like – it’s quite eye opening.
Changes to Beverages
Shakeology Base Liquids
Now that you have the background, we’re changing up the program. Let’s start with liquids – from your Shakeology bases to those adult beverages – there are some new guidelines.
The Shakeology base list helps you customize your daily shake. Pick a base from the list below, add it to your shake, and count the corresponding container in your tally sheet or 21 Day Fix app.
Since most of us who love our unsweetened almond milk use it in our shakes daily, 8 ounces now counts as 1 tsp. I think seeing these options to the right can really help your creative shake-making process 🙂
8oz. of Unsweetened Almond Milk = 1 tsp.
8oz. of Low fat Milk = 1 yellow & 1/2 tsp.
8oz. of Unsweetened Soy Milk = 1/2 red
8oz. of Unsweetened Coconut Milk = 1 tsp.
8oz. of Unsweetened Rice Milk = 1 yellow
8oz. of Unsweetened Coconut Water = 1/2 yellow
Beer, Wine & Liquor
Another big change – ALCOHOL. There’s no doubt one of the big attractions of the 21 Day Fix is the allowance of adult beverages. Now, we’re not saying you should be having a glass of wine every evening, you’re still limited to having one 3 times a week. Not a bad trade off, if you’re looking to get healthy.
5oz. of Wine = 1 yellow
12oz 0f Light Beer = 1 yellow
12oz of Regular Beer = 1.5 yellow
1.5oz of Hard Alcohol = 1 yellow
Treats & Snacks
If an adult beverage isn’t your style – you can have a treat or snack 3 times a week (if you like both adult beverages and chocolate or chips – still keep all treats to 3 a week to see results!).
Dried apricots, unsweetened (4 pieces) – 1 Purple
Dried figs (2 pieces) – 1 Purple
Medjool dates (1 pieces) – 1 Purple
Raisins (2 mini-boxes, 3 Tbsp., or approx. 45 pieces) – 1 Purple
Dried mango, unsweetened (2 pieces) – 1 Purple
Dried cranberries (2 Tbsp. or approx. 30 pieces) – 1 Yellow
Dried apple rings, unsweetened (approx. 7 rings) – 1 Purple
Dark chocolate, plain (1.5″x1.5″ square, 1 fun sized bar, or approx. 25 morsels) – 1 Yellow
If salty snacks are more your speed… don’t worry. Chips, pretzels and popcorns are also allowed in your weekly treats.
Potato Chips, plain kettle (6 chips) – 1 Yellow
Tortilla chips, plain corn (6 chips) – 1 Yellow
Mini pretzels (14 pretzels) – 1 Yellow
Peanut butter pretzel nuggets (12 pieces) – 1 Yellow, 2 tsp.
Chocolate covered raisins (20 pieces) – ½ Purple, ½ Yellow
Chocolate covered almonds (6 pieces) – ½ Blue, ½ Yellow
Popcorn mix with raisins, almonds, and dried fruit (1 cup, ¼ of recipe) – ½ Purple, ½ Blue
Do you have more questions about the 21 Day Fix or Portion Fix? Feel free to comment below or contact me and I’d be happy to help – and even coach you through the program to hit your goals! And if you want to read more, check out this post on the Beachbody Blog. Happy snacking!!