Changes to 21 Day Fix and Portion Fix Nutrition Plans

You want your almond milk? You got it!

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 🙂 

Shakeology Bases

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.

Alcoholic Beverages

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

Sweets

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

Snacks

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

More Questions?

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!!

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Steak Fajitas

21 Day Fix Approved Recipe

Here comes another new recipe!! I walked in the door after work and my kitchen smelled like HEAVEN. Heaven, I tell you!! And doesn’t it look good, too? The whole family loved this one… I will tell you, my husband did add some Flavor God Dynamite Seasoning to the mix and they turned out wonderfully 🙂 Fixate Fajitas (2)This is another recipe from the new 21 Day Fix approved cookbook: Fixate. It’s an awesome cookbook… I mean, there are fix-approved cocktails and desserts in there!! Here’s our review…. plus a bonus, a little tip about stopping yourself from mindless snacking.

Ready for the recipe? Here you go!

Steak Fajitas
SERVES: 4 (2 fajitas each)
Prep Time: 20 min. Cook Time: 18 min.

Containers:
1 Green
1 Yellow
1 Red
1 Teaspoon

INGREDIENTS:

  • 1 1/2 tsp. Olive Oil
  • 2 Medium Peppers, (cut into strips)
  • 1 Medium Onion, sliced
  • 2 Cloves garlic, finely chopped
  • 1 lb raw extra-lean beef sirloin, cut into 2-inch strips
  • 1 tsp. ground chili powder
  • 1 tsp. ground cumin
  • 1 tsp. crushed red pepper flakes
  • 1/2 tsp. sea salt (or Himalayan salt)
  • 1/2 cup Homemade Salsa
  • 8 6-inch corn tortillas, warm
  • 4 Tbsp. reduced fat (2%) plain greek yogurt
  • 1/4 cup chopped fresh cilantro
  • Lime wedges

DIRECTIONS:

  1. Heat oil in a large nonstick skillet over medium-high heat.
  2. Add bell peppers and onion; cook, stirring occasionally, for 5-6 minutes, or until onion is translucent and peppers are tender.
  3. Add garlic; cook, stirring frequently, for 1 minute.
  4. Add beef, chili powder, cumin, pepper flakes, and salt; cook, stirring occasionally, for 7 to 8 minutes, or until meat is no longer pink.
  5. Add salsa; cook, stirring frequently, for 2 to 3 minutes, or until heated through.
  6. Evenly top each tortilla with beef mixture, yogurt, cilantro, and a squeeze of lime juice.

Enjoy!!

Healthy Macaroni and Cheese with Broccoli and Chicken

21 Day Fix Approved Recipe

Mac & Cheese w- Broccoli & Chicken (1)

What is more comforting than macaroni and cheese? It’s the ULTIMATE comfort food for me. I was that kid that begged for mac & cheese for dinner. BEGGED for it. LOVED it…. and I didn’t stop eating it when I grew up. Because I still love it!!

But since we started making healthy changes, I knew my beloved mac & cheese had to go. You know the kind. The one with the squeeze cheese…. the sharp cheddar tang still calls to me.

As we continue our week of trying new recipes, this one comes (once again) from Fixate – the 21 Day Fix approved cookbook. And it’s safe to say, we have a winner. Check out our Periscope review here:

And now – the recipe!

Fixate Cookbook Macaroni and Cheese with Broccoli and Chicken
Serves: 8 (2 cups each)
Containers:
1/2 Green
1/2 Yellow
1/2 Red
1 Blue
1/2 Teaspoon

Ingredients:

  • 4 oz of dry whole wheat macaroni
  • 4 tsp organic grass-fed butter (or extra virgin organic coconut oil)
  • 2 TBSP unbleached whole wheat flour
  • 1 1/2 cups unsweetened almond milk
  • 1 1/4 cups of grated extra-sharp cheddar cheese
  • 3 cups of chopped, cooked chicken
  • 4 cups of chopped steamed broccoli
  • 1 tsp sea salt (or Himalayan salt)
  • 1/2 tsp of ground pepper

Directions:

  1. Cook macaroni according to package directions (do not use salt or oil if suggested in directions), set aside
  2. Melt butter in large saucepan over medium heat
  3. Add flour, cook, whisking for a minute or until brown (watch to make sure it doesn’t burn!) 
  4. Wisk in almond milk and cook 1 to 2 minutes, whisking constantly, until thickened and no lumps remain
  5. Reduce heat to low and add cheese, whisking constantly for 2-3 minutes, or until melted
  6. Add chicken, broccoli, salt, and pepper and cook until heated through
  7. Serve immediately

Chicken Stuffed Bell Peppers

21 Day Fix approved recipe

Chicken stuffed bell peppers

It’s back to school tomorrow, which means it’s back to routine tonight!! And let me tell you, we THRIVE on routine in the Gleason house. This is no joke. This summer has been rough, with my husband and me working opposite schedules – so dinners have been more “short-order” than “family gathering”…. think more sandwiches and wraps… than casseroles and slow-cooked meals.

So to say we are a little excited to dive into cooking dinner again would be an understatement. Correction: To say MY HUSBAND is a little excited would be an understatement. I will fully admit that HE is the cook/chef/foodie in this house. And yes, ladies, I do appreciate this!!

We picked up our new Fixate cookbook back in July – but we’re trying our first recipe from it tonight!! Fixate is a new cookbook from Autumn Calabrese, the creator of the 21 Day Fix program – and all of the dishes in it are 21 Day Fix approved, and you get a complete nutritional and container breakdown for each recipe.

Tonight we tried the Chicken Stuffed Bell Peppers. YUM. Our 6-year-old tried to get out of eating dinner, and the 11-year-old asked if he could pass over the onions – which is par for the course around here. But they ate with little protest, and we take that as a stamp of approval!!

We actually made 6 halves instead of the recipe’s 8 and it worked out great. We each had one and now Jon and I have lunch for tomorrow. Here’s our quick, mid-dishwasing periscope review of the recipe:

Recipe follows:

Chicken Stuffed Bell Peppers

Serves: 8
Serving Size: 1/2 Pepper

Containers: 
1 Green
1 Yellow
1 Red
1/2 Blue

Ingredients:

  • 4 medium bell peppers, cut in half lengthwise, seeds removed
  • 2 TSP olive oil
  • 1 medium onion
  • 2 garlic cloves, finely chopped
  • 1.5 LBS raw chicken breast chopped into small pieces
  • 1 TSP ground chili powder
  • 1 TSP ground cumin
  • 1/4 TSP Himalayan salt
  • 1/4 TSP ground black pepper
  • 1 cup Grandmas Tomato Sauce (found in Fixate cookbook)
  • 2 cups cooked quinoa
  • 1 cup canned black beans, drained & rinsed
  • 1 cup frozen corn kernels
  • 5 TBSP chopped fresh cilantro, reserve some for garnish
  • 1 TBSP fresh lime juice
  • 1 cup shredded Monterey jack cheese
  • Hot pepper sauce (optional; to taste)

Steps: 

  1. Preheat oven to 375F
  1. Place bell peppers, skin side down, in large baking dish; set aside.
  1. Heat oil in large nonstick skillet over medium heat
  1. Add onion; cook, stirring frequently, for 4-5 minutes
  1. Add garlic; cook, stirring frequently for 1 min
  1. Add chicken, chili powder, cumin, salt and pepper; cook, stirring frequently, for 5 minutes or until chicken is no longer pink
  1. Add Grandma’s Tomato sauce, quinoa, beans, corn, cilantro (reserve some for garnish) & lime juice. Reduce heat to medium low; cook, stirring occasionally, for 3-5 minutes, or until heated through.
  1. Add a heaping amount of chicken mixture to each pepper half; cover lightly with foil.
  1. Bake for 35 minutes, or until peppers are tender – remove foil.
  1. Top each pepper evenly with cheese then bake for 3 minutes or until cheese is melted.
  1. Serve sprinkled with cilantro and hot sauce (if desired)

Chicken Stuffed Bell Peppers missygleason.com