Ultimate 21 Day Fix Meal Plan: Achieve Your Goals with Full Recipes, All Brackets & Free Printables

Are you searching for a reliable 21 Day Fix Meal Plan to streamline your healthy eating journey and eliminate the stress of daily food decisions? Look no further! This comprehensive Ultimate Portion Fix meal plan is meticulously crafted to guide you through a full 21-day cycle, providing delicious and balanced options for breakfast, lunch, dinner, and snacks. It caters to ALL 21 Day Fix Plans A-F, ensuring personalized nutrition no matter your calorie bracket. Plus, you’ll find invaluable prep tips and a fully itemized, printable grocery list to make your week effortless. Many recipes also include Weight Watchers (WW) points for added flexibility. This post contains affiliate links for products I’m obsessed with.

This powerful meal plan, originally published on January 5, 2019 (and formerly known as the Jan-YOU-ary Meal Plan), has been thoroughly updated to align with the latest Ultimate Portion Fix guidelines. We’ve enhanced it with brand new printables, an incredibly helpful customizable spreadsheet, and a few menu adjustments to ensure you’re getting the most current and effective guidance for your health and fitness goals.

Why Meal Planning with the 21 Day Fix is Essential for Your Success

Time and again, my readers express that meal planning is one of the most challenging aspects of maintaining a clean, healthy diet, and particularly for embarking on a structured program like the 21 Day Fix. It can often feel like you’re attempting to solve a giant puzzle while blindfolded, especially when you’re just starting out and trying to master the container system. The sheer number of choices, coupled with the need to hit precise container counts, can be overwhelming.

However, consistent meal planning is the cornerstone of success for any diet or fitness program. It eliminates daily decision fatigue, prevents impulse unhealthy eating, saves valuable time during busy weekdays, and ensures you’re consistently fueling your body with the right nutrients in the correct portions. This structured approach helps you stay on track, see results faster, and build sustainable healthy habits.

Unveiling Your Comprehensive 21 Day Fix | Ultimate Portion Fix Meal Plan (Volume 1)

While I typically offer meal plans focusing primarily on dinners to give you flexibility, I’m thrilled to share a FULL and complete 21 Day Fix | Ultimate Portion Fix Meal Plan with you this week! This isn’t just a dinner guide; it encompasses everything you need:

• Full Meal Coverage: Enjoy expertly planned breakfasts, lunches, and snacks, in addition to delicious dinners.
• All Calorie Brackets (A-F): This plan provides precise container counts for every single 21 Day Fix calorie bracket, ensuring it’s perfectly tailored to your individual needs.
• Shakeology and Non-Shakeology Options: Whether you’re a Shakeology enthusiast or prefer an alternative, we have you covered. Two distinct breakfast options are provided: one with Shakeology and one without, allowing you to choose what best suits your lifestyle.
• Treat Swap Flexibility: The meal plan incorporates a “Treat Swap” to satisfy cravings and keep you motivated without derailing your progress. We’ve included links to tasty, FIX-approved treat ideas, and yes, wine can be a choice too!
• Invaluable Prep Tips: Gain access to a detailed prep checklist that guides you through preparing meals for the week, saving you time and stress.
• Itemized Printable Grocery List: A complete grocery list is provided, making your shopping trips efficient and ensuring you have all the necessary ingredients on hand.
• Customizable Spreadsheet Tool: All meals are pre-loaded into our auto-updating spreadsheet tool. If you’re new to it, a tutorial is available here. This allows for easy customization and tracking.

Understanding the Ultimate Portion Fix Container System

The 21 Day Fix and Ultimate Portion Fix programs revolve around a simple, color-coded container system that takes the guesswork out of portion control. Each color represents a different food group, helping you easily visualize and manage your intake:

• Green: Vegetables
• Purple: Fruits
• Red: Proteins
• Yellow: Carbs
• Blue: Healthy Fats
• Orange: Seeds & Dressings
• Teaspoon: Oils & Nut Butters

By filling these containers according to your assigned calorie bracket, you ensure a balanced intake of macronutrients without tedious counting, making healthy eating straightforward and sustainable.

Getting Started: Essential Prep Tips for a Smooth Week

Successful meal planning isn’t just about having a list of meals; it’s about preparation. Our printable Prep Checklist is designed to make your week incredibly easy and stress-free. By dedicating a little time on Sunday (or your chosen prep day), you can set yourself up for success. This checklist provides step-by-step instructions for tasks like chopping vegetables, pre-cooking grains, portioning snacks, and preparing proteins. Imagine the relief of having healthy meals ready to go, even on your busiest days! This proactive approach is key to sticking to your plan and achieving consistent results.

Customizing Your Meal Plan for Your Household

This meal plan is thoughtfully designed to be adaptable for both individuals and families.

Individual vs. Family Needs

Each of the detailed plans was created with one person in mind for breakfast, lunch, and snacks. However, the dinners are generally portioned to feed 4-6 people, depending on the specific recipe. This makes family mealtime a breeze! If you’re not cooking for a family, or simply prefer to batch cook, feel free to freeze extra servings. I highly recommend using large Souper Cubes for perfectly portioned frozen meals. This strategy allows you to easily follow the meal plan multiple times without repeating all the prep work – it’s an amazing time-saver!

Adapting the Grocery List for Multiple Followers

First, a big cheer for following the 21 Day Fix with a partner! It’s incredibly beneficial to have shared support. To adapt the grocery list for more than one person:

1. Start by printing the grocery list tailored for the person in the higher calorie bracket.
2. Next, refer to the grocery list for the lower calorie bracket. Add any additional items needed for their breakfasts, lunches, and snacks that weren’t already on the higher bracket’s list.
3. Remember that the dinners are designed to accommodate multiple people, so these quantities typically won’t need adjusting.
4. For higher plans (especially E and F), always double-check if two servings of dinner are allotted for a meal. If so, ensure you have enough ingredients to serve everyone comfortably.

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Need More Help? Check Out These 21 DF | Ultimate Portion Fix Resources

Updated 21 Day Fix Food List; Free Printable

21 Day Fix Meal Plan Spreadsheet [Self-Calculating!]

How to Calculate Container Counts for the 21 Day Fix

21 Day Fix Snacks | Healthy Snack Ideas

Your 5-Day Sample Meal Plan: Bracket A (1200-1499 Calories)

Note: The detailed daily plan below is for Bracket A. If you are following B, C, D, E, or F, please find your specific plan with precise container counts detailed in the comprehensive printables available at the bottom of this post.

Monday

Breakfast: Shakeology w/ almond milk OR Greek yogurt w/ 1 tsp nut butter | 1R 1🥄

Snack: Baked Oatmeal | 1Y ½P

Lunch: Bacon Apple Kale Mason Jar Salad | 2G 1P 1R ½B 1O

Snack: 1 Hard Boiled Egg | 5 baby carrots & ½ c. raw celery w/ 1½ tsp nut butter | 1G 1½ 🥄 ½R

Dinner: Sweet Potato and Black Bean Chili (Stovetop/Instant Pot) | 1G 1R 1Y ½B ½🥄

Snack: Whipped Ricotta Stuffed Strawberries (Half recipe) | ½P ½R

Tuesday

Breakfast: Shakeology w/ almond milk & chia seeds OR Greek yogurt w/ 1 tsp nut butter & chia seeds | 1R 1🥄 ½O

Snack: Baked Oatmeal | 1Y ½P

Lunch: Leftover Sweet Potato and Black Bean Chili | 1G 1R 1Y ½B ½🥄; Apple w/ 1½ tsp nut butter and chia seeds | 1P 1½🥄 ½O

Snack: Raw peppers & cucumbers | 1½G

Dinner: Spaghetti Squash Lasagna | 1 ½G 1½R ½B

Snack: Whipped Ricotta Stuffed Strawberries (Half recipe) | ½P ½R

Wednesday

Breakfast: Shakeology w/ water OR Greek yogurt w/ cinnamon | 1R

Snack: Baked Oatmeal | 1Y ½P

Lunch: Maple Pear Pecan Mason Jar Salad | 2G 1P 1R ½B 1O

Snack: Whipped Ricotta Stuffed Strawberries (Half recipe) | ½P ½R; Raw peppers & cucumbers | 1G

Dinner: Baked Lemon Garlic Chicken {21 Day Fix} with Instant Pot Loaded Cauliflower Mash (21 Day Fix | 2B Mindset) | 1G 1½R ½B 3🥄

Snack: Treat Swap {see below for some ideas!} | 1Y

Thursday

Breakfast: Shakeology w/ almond milk OR Greek yogurt w/ 1 tsp nut butter | 1R 1🥄

Snack: Baked Oatmeal | 1Y ½P

Lunch: Bacon Apple Kale Mason Jar Salad | 2G 1P 1R ½B 1O

Snack: 1 Hard Boiled Egg | 5 baby carrots & ½ c. raw celery w/ 2 tsp nut butter | 1G 2🥄 ½R

Dinner: Sausage, Bean, and Kale Skillet | 1G 1R 1Y ½B

Snack: Whipped Ricotta Stuffed Strawberries (Half recipe) | ½P ½R

Friday

Breakfast: Shakeology w/ almond milk OR Greek yogurt w/ 1 tsp nut butter | 1R 1🥄

Snack: Baked Oatmeal | 1Y ½P

Lunch: Maple Pear Pecan Mason Jar Salad | 2G 1P 1R ½B 1O

Snack: 1 Hard Boiled Egg | 10 baby carrots & ½ c. raw celery w/ 1½ tsp nut butter | 1½G 1½ 🥄 ½R

Dinner: Spinach and Artichoke Pizza topped with grilled chicken | ½G 1R 1Y 1B ½🥄

Snack: Whipped Ricotta Stuffed Strawberries (Half recipe) | ½P ½R

Download Your Free Printable 21 Day Fix | Ultimate Portion Fix Meal Plan and Grocery Lists

We believe in making healthy eating as accessible as possible. Below, you’ll find all the essential printables and digital tools to help you succeed with this Ultimate Portion Fix meal plan. Whether you prefer an interactive spreadsheet or a simple print-and-go grocery list, we’ve got you covered for every calorie bracket.

Interactive & Customizable Tools (All Plans A-F)

Take control of your meal planning with our dynamic spreadsheet. This powerful tool is not only auto-updating but also completely customizable to fit your preferences. Remember to make a copy of the spreadsheet to enable editing and personalization!

• Vol. 1 Meal Plan at a Glance ALL Brackets – This spreadsheet provides an overview for all brackets and allows for easy customization. Need a tutorial? Find step-by-step directions here: 21 Day Fix Meal Plan Spreadsheet [Self-Calculating!]

Essential Prep Checklist

Maximize your efficiency and minimize stress with our detailed prep checklist. This guide provides step-by-step instructions for preparing your meals for the entire week. By setting aside a small amount of time on Sunday, you’ll be amazed at how effortlessly your week of cooking and healthy eating will flow!

• Prep Checklist – ALL Brackets {Full Meal Plan Vol. 1}

Individual Calorie Bracket Plans (A-F)

Find your specific weekly meal plan and corresponding grocery list below. Each plan is carefully tailored to your calorie bracket, ensuring you hit all your container counts and nutrition goals.

Plan A {1200-1499 calories}

• Plan A Week at a Glance – {Full Meal Plan Vol. 1}
• Plan A Grocery List {Full Meal Plan Vol. 1}

Plan B {1500-1799 calories}

• Plan B Week at a Glance – {Full Meal Plan Vol. 1}
• Plan B Grocery List {Full Meal Plan Vol. 1}

Plan C {1800-2099 calories}

• Plan C Week at a Glance – {Full Meal Plan Vol. 1}
• Plan C Grocery List {Full Meal Plan Vol. 1}

Plan D {2100-2299 calories}

• Plan D Week at a Glance – {Full Meal Plan Vol. 1}
• Plan D Grocery List {Full Meal Plan Vol. 1}

Plan E {2300-2499 calories}

• Plan E Week at a Glance – {Full Meal Plan Vol. 1}
• Plan E Grocery List {Full Meal Plan Vol. 1}

Plan F {2500-2800 calories}

• Plan F Week at a Glance – {Full Meal Plan Vol. 1}
• Plan F Grocery List {Full Meal Plan Vol. 1}

Delicious & Approved 21 Day Fix | Ultimate Portion Fix Treat Swap Ideas

The 21 Day Fix allows for occasional treat swaps, offering flexibility and helping to prevent feelings of deprivation. Here are some delicious and approved ideas for your treat swap:

• Wine, Beer, or 2 oz. of your favorite spirit in a cocktail
• Gluten Free Chocolate Cake with Peanut Butter Frosting [Grain free | Dairy Free | 21 Day Fix]
• Healthy Samoas Cookie Bars [Gluten Free | Dairy Free | 21 DF ]
• Gluten Free Chocolate Chip Zucchini Muffins [ Dairy-free] | 21 Day Fix Zucchini Muffins
• Healthy Copycat Mini Reese’s Peanut Butter Cups [Dairy Free | Gluten Free | 21 Day Fix | Weight Watchers]
• 21 Day Fix Easy Chocolate Macaroons (Allergy Friendly)
• 21 Day Fix Chocolate Coconut “Mounds” Cups (see post for amount that counts as treat swap)
• Healthy Chocolate Peanut Butter Cup Fudge {Dairy-free, 21 Day Fix}
• FIXate Gluten Free Chocolate Chip Cookies
• Brownie Bottom Cheesecake | The Foodie and The Fix
• Healthy Pumpkin Oatmeal Banana Bread (with the added choc chips!)
• Secret Ingredient Brownies (No Beans!) | The Foodie and the Fix
• 21 Day Fix Trail Mix | Carrie Elle

More Full 21 Day Fix Meal Plans

If you’ve loved this meal plan, be sure to check out our other volumes, each packed with fresh recipes and comprehensive guides for every calorie bracket:

• 21 Day Fix Meal Plan Vol. 2 {All Meals | All Brackets | Free Printables}
• 21 Day Fix Meal Plan Vol. 3 {All Meals | All Brackets | Free Printables}
• 21 Day Fix Meal Plan Vol. 4 {All Meals | All Brackets | Free Printables}
• 21 Day Fix Meal Plan Vol. 5 {All Meals | All Brackets | Free Printables}
• 21 Day Fix Meal Plan Vol. 6 {All Meals | All Brackets | Free Printables}
• 21 Day Fix Meal Plan Vol. 7 {All Meals | All Brackets | Free Printables}
• 21 Day Fix Meal Plan Vol. 8 {All Meals | All Brackets | Free Printables}

Frequently Asked Questions (FAQ) About the 21 Day Fix

To help you navigate your journey with the 21 Day Fix and Ultimate Portion Fix, here are answers to some common questions:

What Exactly is the 21 Day Fix?

The 21 Day Fix is a popular fitness and nutrition program from Beachbody, designed to help you lose weight and get fit in just 21 days. Its core principle is portion control, achieved through a color-coded container system. This system simplifies healthy eating by providing clear guidelines on how much of each food group (proteins, carbs, vegetables, fruits, healthy fats, and oils) you should eat per day, based on your individual calorie needs. The program also includes a series of 30-minute workouts.

How Do I Determine My Calorie Bracket for the 21 Day Fix?

Your calorie bracket is determined by a simple calculation based on your current weight and activity level. The official 21 Day Fix program guide includes a formula to help you find your target calorie range, which then corresponds to one of the A-F brackets. This ensures your meal plan provides the right amount of fuel for your body to achieve your goals safely and effectively. You can also find resources online and in the program materials to guide you through this calculation.

Can I Really Eat “Normal” Food on the 21 Day Fix?

Absolutely! One of the greatest advantages of the 21 Day Fix is that it encourages eating real, whole foods. There are no restrictive or “special” foods you need to buy (apart from optional Shakeology). You’ll learn to incorporate lean proteins, fresh fruits and vegetables, healthy carbs, and beneficial fats into your diet using the container system. This meal plan, for example, features delicious and satisfying recipes that fit perfectly within the program guidelines, proving that healthy eating can be both enjoyable and sustainable.

Is This Meal Plan Suitable for Beginners?

Yes, this meal plan is an excellent resource for beginners! It takes away all the guesswork, providing a clear roadmap for what to eat and when. With detailed container counts, prep tips, and a grocery list, it sets you up for success from day one. It’s also designed to help you quickly understand the 21 Day Fix principles and integrate them into your daily routine. Experienced “Fixers” will also appreciate the fresh recipes and organized structure.

What if I Don’t Like a Specific Meal or Ingredient?

Flexibility is key! While this meal plan offers a fantastic variety, it’s perfectly fine if a particular meal doesn’t appeal to you. The beauty of the 21 Day Fix is its versatility. You can easily swap out ingredients or entire meals with other Fix-approved options that have similar container counts. For example, if you don’t like kale, you can replace it with spinach or another green vegetable. The customizable spreadsheet also allows you to experiment with different combinations while staying within your bracket.

What is the Difference Between 21 Day Fix and Ultimate Portion Fix?

The Ultimate Portion Fix is an enhanced evolution of the original 21 Day Fix. While both programs utilize the color-coded container system for portion control, Ultimate Portion Fix offers deeper dives into nutrition education, mindset coaching, and strategies for making healthy eating a sustainable lifestyle beyond the initial 21 days. It provides more comprehensive video content and support to help you truly understand and implement portion control for long-term success. This meal plan is designed to be fully compliant with the latest Ultimate Portion Fix guidelines, ensuring you benefit from the most current program insights.

We hope this comprehensive 21 Day Fix | Ultimate Portion Fix Meal Plan empowers you to achieve your health and wellness goals with confidence and ease. Happy fixing!