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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Mother’s Day : Mixed Emotions

Me and my boys

Me and my boys

Mother’s Day.

This is a tough one for me.

I kind of avoid social media on Mother’s Day.
I have mixed emotions about it.

When I was in my late 20s, we started trying to get pregnant.
We spent 2+ years getting pregnant and then miscarrying.

I didn’t get pregnant easily….
and I didn’t stay pregnant easily.

It sucked.
I hated my body.
It betrayed me over and over and over again.

I always thought I’d have this life where when I decided to get pregnant, I’d get AND STAY pregnant.

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There’s Still Time for Your Dreams

There's Still Time for Your Dreams
I DON’T HAVE TIME.
I used to say that – all the time.
My first question when my husband asked if I wanted to start a fitness program with him:
“When will we do it? We don’t have time for that.”
My response when my coach asked me if I’d thought about being a coach:
“That’s funny. I have two kids, a husband and a full time job. When will I have time to coach??”
It’s been three years since I said those words…. and look at where I am today. Somehow, I found the time… and boy, am I glad I did.
So many people think they don’t have time to work out.
They don’t have time to eat healthy.
They don’t have time to build their dreams.
They don’t have time to help others get healthy.
I call shenanigans.
LIFE IS CRAZY BUSY.
Trust me, I know.
I work out for 30 minutes a day.
I spend about an hour a day coaching my team and my fitness groups.
3 years ago, do you know what that hour and a half would have been spent on? Watching TV. Hours of TV. LOTS of TV. Not anymore.
Now, I’m happier, healthier and more financially stable.
And guess what? So is my family.
There’s still time for your dreams.
Whether it’s to get healthy once and for all and STICK with it…
or to build a business that creates a life of freedom…
or BOTH.
There’s time.
I can show you how I do it, and help you figure it out for yourself.
YOU ARE WORTH IT.

The Easiest Way to Grocery Shop

How online grocery shopping saved our family hours of time and frustration

groceries, grocery shopping, fast grocery shopping

Confession time.

I hate grocery shopping. In fact, I dread it.
Are you sensing a theme here? I don’t like to grocery shop, meal plan or cook.

But I know it’s the BIGGEST key to my health and staying on track.

Fail to plan, plan to fail, right? Right.

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Do You Spiralize?

Do You Spiralize

…or do you zoodle?

If you haven’t been on Pinterest or reading some pretty entertaining food blogs – then you might be looking at this post with some fear mixed with curiosity. So let me help. Spiralizing is a hot trend in veggie prep. Basically, you’re taking veggies, like sweet potatoes, zucchini, bell peppers, onions, cucumbers – you name it – and turning them into curly-q yumminess. 

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