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21 Day Fix Sample Eating Plan for One Day

21 Day Fix Sample Eating Plan for One Day
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I feel like the 21 Day Fix is an easy plan to follow (so many food choices! so many recipes! so simple!). But I know that it can feel a little overwhelming or intimidating at first, especially when trying to balance all your containers and the foods you need to each day. It can be tricky at first to get some of them in while not going over on others. So I put together this 21 Day Fix sample eating plan for just one day.

21 Day Fix Sample Eating Plan

I made it super basic – no special recipes required (but if you’re looking for a ton of recipes, start here). You can easily swap out the foods for others on the approved food list (for example, chicken for a different approved protein). I’ve used the first bracket as the base and included the changes you’ll need to make for the other brackets at the bottom of the post.

You can download a printable version of this simple plan at the bottom of the post.

21 Day Fix Sample Eating Plan

This sample day is based on the 1200-1499 calorie bracket. If you are in this bracket you would get 3 green, 2 purple, 4 red, 2 yellow, 1 orange, 1 blue, 2 teaspoons, and 4 (optional) sweetener teaspoons. I only used one sweetener teaspoon, so you could add more (maybe in the oatmeal or your favorite drink!).

21 Day Fix Sample Eating Plan All Brackets

Breakfast:

Oatmeal – 1 yellow

1/2 cup berries – 1/2 purple

2 hard-boiled eggs – 1 red

Snack: 

1 cup carrot sticks – 1 green

Hummus – 1 blue

Lunch:

Grilled chicken breast – 1 red

1 cup spinach – 1 green

1/2 cup berries – 1/2 purple

Approved salad dressing – 1 orange

Snack:

1 piece whole wheat toast – 1 yellow

1 tsp peanut butter – 1 tsp

Dinner:

Grilled fish – 1 red

1 cup broccoli roasted with 1 tsp olive oil – 1 green, 1 tsp

Snack:

Greek yogurt with 2 teaspoons honey – 1 red, 2 sweetener teaspoons

Apple slices – 1 purple

Here is what you would need to add for the other calorie brackets:

21 Day Fix Sample Eating Plan All Brackets

1500-1799 calorie bracket would add 1 green, 1 purple, 1 yellow, 2 teaspoons

  • 1 green – add another cup of carrots to snack on throughout the day
  • 1 purple – add 1/2 banana to your toast
  • 1 yellow – add sweet potato with your dinner
  • 2 teaspoons – add another teaspoon of peanut butter to your toast, and butter to your sweet potato

1800-2099 calorie bracket would add 2 green, 1 purple, 1 red, 2 yellow, 3 teaspoons

  • 2 green – add another cup of carrots to snack on throughout the day and another cup of spinach to your lunch salad
  • 1 purple – add 1/2 banana to your toast
  • 2 yellow – add sweet potato with your dinner and quinoa to your lunch salad
  • 3 teaspoons – add another teaspoon of peanut butter to your toast and 2 teaspoons of butter to your sweet potato

12100-2300 calorie bracket would add 3 green, 2 purple, 2 red, 2 yellow, 4 teaspoons

  • 3 green – add another cup of carrots to snack on throughout the day, another cup of spinach to your lunch salad, and another cup of broccoli to your dinner
  • 2 purple – add 1/2 banana to your toast and add a peach to your lunch
  • 2 yellow – add sweet potato with your dinner and quinoa to your lunch salad
  • 3 teaspoons – add two teaspoons of peanut butter to your toast and 2 teaspoons of butter to your sweet potato

21 Day Fix Sample Eating Plan All Brackets

I think sometimes we overcomplicate things, and I know this problem is easy to overcomplicate! So keep it simple. While there are lots and lots of delicious recipes you can make, don’t let yourself get lost in the logistics. Stripped down to its most basic form, the 21 Day Fix is really very simple to follow!

If you’d like, you can download this sample eating plan below…print it out to use as a guideline when creating your meal plans each week.

[pdf-embedder url=”https://www.carrieelle.com/wp-content/uploads/2018/07/Sample-Eating-Plan-Download-CarrieElle.com_.pdf” title=”Sample Eating Plan Download CarrieElle.com”]

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So glad I found your blog. Tremendous ideas for every meal and you make grocery shopping & meal planning so easy! I also love horses, books and tea! Have shared your blog with a 21-day fix FB group.

[…] we break down our three steps to 21 Day Fix meal planning and prepping, check out this 21 Day Fix Sample eating plan to see just how simple your plans can be before you begin putting together your menu (you can also […]

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