21 Day Fix: Help For Higher Calorie Brackets

by Jen on June 11, 2015

Are you doing the 21 Day Fix? Are you in one of the highest calorie brackets? Get tips HERE on how to get in all of your containers each day!

21 day fix help for higher calorie brackets | The Fit Housewife


I’m back with another helpful 21 Day Fix TIP!!

During my Drop a Dress Size challenges, I get asked a lot of questions from my challengers about meal planning. It’s not easy planning your meals ahead of time when you’re not used to doing it on a regular basis. I’ve personally been planning meals for years, so it comes naturally to me. But for most people, this is the most difficult part of the 21 Day Fix.

For those people in the lowest calorie bracket doing the 21 Day Fix, it might be easy to plan because you don’t get a lot of containers throughout the day, so you may find it easier to spread out your meals/containers. But for those of us in the higher calorie brackets (1,800 – 2,099 and 2,100 – 2,300 and more), that is a LOT of containers to eat throughout your day! 99% of people in those calorie brackets ask me, “How am I going to fit in all that food?”


The next question I often get asked is, “Will I lose weight eating all of those calories?” The answer is YES!! There is a reason the 21 Day Fix calorie calculation works! Guess what? Your body needs calories in order to burn calories!!! If you’ve been starving yourself to lose weight and eating very little calories, my guess is you’re not seeing much progress. You see, when you try to stave yourself to lose weight, your body goes into “starvation mode,” which means it holds onto every little calorie you eat and stores it as fat!! Yes, that’s right, it stores them all as F.A.T.! Your body thinks, “I better store these calories because it looks like she’s not going to be eating enough.” It’s a survival tactic built into our DNA. Our ancestors needed this to survive famine. As North Americans, we are not trying to survive a famine, but our bodies still operate in the same way. You can’t starve yourself to get lean!

The higher calorie brackets in the 21 Day Fix are going to be for people who:

1) Have a larger amount of weight to lose. HOWEVER, as you lose weight, you’ll need to revisit the calorie calculation on page 4 of your 21 Day Fix Eating Plan book because as you lose weight, your calorie intake will also decrease.

2) Are in maintenance mode, like myself. I need to eat more calories to maintain my weight. The more muscle you have in your body, the more calories you need to eat to keep that muscle (HOORAY!) So ladies, that’s why lifting weights is wonderful for a lean, tight body!



Here are some tips for those in the higher calorie brackets on the 21 Day Fix that will help you get in all your containers throughout the day!

1. Eating All Your Veggies

I must admit, I struggle with this one too! In the higher calorie brackets, you need 5 – 6 green containers per day. That may sound like a lot, but when you break it down, that is one green container at each meal (if you need 6, then plan to have a 6th meal around 8:00 PM.) If you find it hard to have a serving of veggies at each meal, here are some other ideas:

SALAD: Try having a salad at one of your meals. I personally prefer lunch or dinner. Use one green container for lettuce and one green container for another chopped veggie. OR, use two green containers for lettuce.

SPINACH: I’ll be the first to admit, I don’t like raw spinach. So, how do I get this vitamin-packed food into my meals? I add it to my afternoon chocolate shake! Trust me, you can’t taste it one bit! I also sneak it into something like spaghetti sauce. Just chop it up really small and add in a whole bunch. It basically withers down to nothing, so don’t be afraid to add a lot. Here is a favourite recipe of ours where you can do that. You can also add some spinach to your morning eggs!

KALE CHIPS: I’m sure you’ve heard of kale and it’s amazing health benefits, but the flavor might be strong for some. So I like to make my kale into kale chips!! They are delicious and crispy, just like a chip..but SO much healthier!!

2. Shakeology

Oh man, here she goes trying to sell me some “expensive” shake!! *insert eye roll*

But wait, before you skip this section, please hear me out 🙂 Yes, I was totally skeptical about Shakeology at first too. I had never had a meal replacement shake before, I just always ate real food. I would also just buy plain protein powder from the grocery store, not even thinking to check out the ingredients. When I was transitioning to clean eating, I started doing more research, and when I heard about Shakeology, it sounded like it could be a great addition to my eating plan. There are no artificial flavours, ingredients, or sugars in Shakeology and there is no soy. I decided to give it a try for 30 days, what did I have to lose?! Well, I was pleasantly surprised. I had less cravings for junk food, I had more energy, and my nails got super strong.

Shakeology is what tells your body “I’ve got what I need, unload the rest” and you see the fat come off. This isn’t a super pill that works by magic! This is a whole foods based drink that conditions the body to be strong and healthy while you exercise. You don’t lose weight by starving your body of food but by only giving it the right food! In a nutshell, it staves off hunger, cuts cravings, and keeps you healthy during this journey. ***PSST…did you know, you can save $30/month on your Shakeology??!**

It’s also a great way for me to get extra servings of fruits and veggies into my day, because honestly, I really dislike munching on raw veggies all day 😉

I add a purple container of fruit to my afternoon shake each day. My favourites are 1/2 a banana, frozen cherries, raspberries, or an apple. Since you’ll need 3 -4 purple containers a day, that takes care of 1 right there. Then I’ll add in some fruit at breakfast and lunch.

I also add a green container of spinach to my afternoon chocolate vegan shake. I can’t taste it all, but I’m still getting the vitamins from the spinach!

Another way to get more veggies/fruits is to make a “green” smoothie. Here are some recipes to try!


3. Protein

Another container that is hard to fit in is the red one – the protein!! I mean, how much chicken can one person eat in a day?! I struggle with this one too, so here’s what I do:

Shakeology: Here she goes again…..LOL. Seriously though, a shake is a great way to get in protein. I get so tired of meat (I’m intolerant to dairy and eggs) so my protein choices are very limited! I actually have 2 shakes a day, one for my morning snack and one for my afternoon snack. Sometimes that’s 2 Shakeology shakes, but sometimes it’s 1 Shakeology shake and then a high-quality vegan protein powder mixed with fruit and unsweetened cashew milk. Delicious!

Add more protein to your main meals: Oftentimes I’ll have 1-1/2 servings of protein at lunch and at dinner. That way I get 3 servings of protein in 2 meals.

4. Teaspoons

I personally don’t find it hard to get in my 5 – 6 tsp per day…I could eat almond butter like it was ice cream 😉 I add 1 Tbsp of almond butter to my breakfast, which counts for 3 tsp! Then I add 2 more tsp of it to my Shakeology in the afternoon! Another way to get your tsp is to have some nut butter with fruit. I suggest an apple with almond butter for a snack.

But let’s say you don’t want that much nut butter, you can also use coconut oil or extra virgin olive oil! Coconut oil is awesome, it’s got so many health benefits for you! I use it all the time to roast or sauté veggies and also to bake with. You can also add it to your smoothies.

For the olive oil, you can make a salad dressing! Check out the great recipes in your 21 Day Fix Nutrition Guide!

I know getting in all your containers each day can be challenging when you are in a higher calorie bracket. But trust me, you need those calories to help you lose weight and stay healthy. I hope those tips can help you.

If you find you’re still having trouble and you would like some support, then I would love to be your coach! Did you know it’s FREE?!! Or, if you want some specific 21 Day Fix meal plans, daily tips, and the support and accountability to get through your workouts and healthy eating plan, then please fill out the Drop a Dress Size application so we can chat about it!

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{ 18 comments… read them below or add one }

1 Brandy M January 11, 2016 at 11:07 am

Hello! I was just wondering about the calorie intake equation. When I plugged in my numbers it said I need to eat 2840 a day. That doesn’t seem right. I weigh 290. Thanks!


2 Jen January 11, 2016 at 1:05 pm

Yes, that is the correct calculation..however, the plan says to max out at 2300 calories/day, so stick with the 2300. I’m not sure if you’re working with a coach like myself who can help you, but if not, I have a free group on Facebook where I can help you through the program. Just let me know, I’m happy to help Brandy 🙂


3 Kat January 29, 2016 at 11:36 am

Hi Jen! What is your facebook page name?


4 Jen January 29, 2016 at 1:15 pm



5 Nick January 17, 2016 at 10:39 am

My girlfriend and I want to try this was wondering about recipes. To make for all meals


6 Jen January 18, 2016 at 12:52 pm

That’s great, I would love to help you! There are tons of 21 day fix recipes out there, many of them are on my site. Anyone who purchases through me receives a bonus workout plus extra help from me to get started. Do you already have the program?


7 Allison March 6, 2016 at 8:08 pm

I am a mom of a toddler and a 8 week old baby. I like the idea of 30 minute workouts. I am a little nervous about working out, portion control effecting my breastfeeding the baby. Is it ok to drink shakeology while breastfeeding? How can I make sure I am getting enough in my body to supply my baby with what she needs? I just want to be sure that it won’t effect my breastfeeding efforts.


8 Jen March 7, 2016 at 4:46 pm

Hi Allison! Thanks for your comment! Yes, you can drink Shakeology while breastfeeding, i recommend the vegan ones if your baby is sensitive to dairy. You can also increase your calories while nursing, I can share with you how to do that. Did you want to email me so I can help you? It’s thefithousewife@gmail.com


9 Lorraine April 18, 2016 at 10:04 am

Hi Jen,
I read another comment about being off the calorie chart and you stated that the program tops off at 2300 calories. That sounds ok to me since she only had a 500 calorie difference. I was just wondering though, I have an even higher calorie need (3632 calories, I weight 362 lbs.), wouldn’t that be unsafe to drop down that large a calorie difference? What amount of each container would I then have to eat? Any suggestions?


10 Jen April 19, 2016 at 4:12 pm

Hi Lorraine! Thanks for your comment. To answer your question, there is a calorie chart in the back of the 21 day fix nutrition guide that goes from 2300 – 2499 calories. Even if you calculated your calories at 3600+, I think it would be really hard to eat that much! My recommendation would be start at the 2300 – 2500 level and see how that goes. If you feel you could eat more, let me know and I can help you out. Do you already have the 21 day fix guide? If so, check out page 76.


11 Taylor Malone May 4, 2016 at 5:28 pm

Hi Jen, Do you know if you can up your calories and follow the doubles schedule and still loose weight? I cannot afford shakeology and im in the lowest calorie bracket and im starving sooo much


12 Jen May 5, 2016 at 9:15 am

Yes, if you are starving, then you definitely need to increase your calories! Your body is telling you to!


13 Taylor Malone May 5, 2016 at 11:46 am

Hi Jen, another question sorry
if you don’t use the containers but still stay in the calorie bracket by recording your food and counting calories will you still see results? I follow the nutrition list and what im supposed to have although i don’t always eat my veggies. Is it bad if i skip the healthy fats and orange and sometimes green? Or should i just follow how many containers i should have


14 Jen May 5, 2016 at 12:56 pm

You want to make sure you are balancing your meals properly, so those healthy fats and green containers are very important. I would stick with following the # of containers to keep it easier 🙂


15 Taylor Malone May 6, 2016 at 7:46 pm

Hi Jen, another question will the fix still
work if you count calories and stay in the braket and portion your meals? I dont like the containers and was wondering if if would still work for losing weight. Thanks

16 Taylor Malone May 6, 2016 at 7:47 pm

its just i dont know how to cook and i find i snack on the 21 day fix too much with containers

17 YESENIA FRANCO July 19, 2016 at 8:47 pm

So I am a single mom and yes I am in the “big girl Brackett” lol so I have like a billion containers every day. I don’t have a coach and I honeslty can’t afford the shakes. I was doing them for a while and have like 6 unopened bags of vanilla. (I don’t like the vanilla 😝😝😝) But that was when I was in a much much better financial situation. It will literally break me to have to spend that much again. Plus still look to buy all the foods just for me for the week. Not to mention my family’s food. Is there a meal plan u can direct me to to get me started. Like maybe even peeping all my meals in 1 day and starting that way.
I just feel sooo lost. What do I eat? What can I afford? Am I making this harder then it actually is? Help plzzzzz


18 Jen July 20, 2016 at 2:49 pm

Have you signed up for my free meal plan? You can sign up on my site, http://www.thefithousewife.com/free-meal-plan That will give you lots of ideas for meals.


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