21 Day Fix Nutrition Planning Tips and a Meal Plan Template

by Jen on August 20, 2015

Get my top tips for planning out your 21 Day Fix meals as well as a template to use for your own meal plan!

21 Day Fix Meal Planning Tips and a Meal Plan Template. From TheFitHousewife

I get so many messages from people wanting help with their 21 Day Fix meal planning. I know it can seem overwhelming at first when you open up your program and there is a book to read and these little containers to figure out. But trust me, it’s so much easier than you would believe.

I have already posted THIS VIDEO about how I plan out my meals using the 21 Day Fix containers. I hope you have found that useful as well.

In my Drop a Dress Size groups, we talk a LOT about nutrition. Did you know that nutrition is responsible for 80% of your success? You cannot out-exercise a bad diet, you just can’t! Trust me, I know this first hand. I used to workout every single day and then eat what I wanted. Then, when I stepped on the scale and found very little change, I was so frustrated and disappointed. This is the point where most people quit their program, like I did! We do the program for about 2 weeks, and when we don’t see the scale budge or see results, we quit! But in reality, the program works, it’s just that we didn’t follow the WHOLE plan!!

Today, I want to share with you how I teach my Drop a Dress Size members to plan their meals.

The very FIRST thing I have them do is clear out the temptations from their house. So whether that be the tub of ice cream in the freezer that calls your name at 9pm, the half eaten bag of chips in the pantry that’s just begging to be eaten the next time you’re feeling stressed, or the piece of candy lurking in the cupboard that is there when you have that “sweet” craving…it’s all gotta go. If you just get it out of the house, then you never have to think about it.

Next, read through the nutrition guide that comes with your program!! Every question you have about the foods to eat, how much to eat, how to add “treats” to the plan…it’s all right there in the book! Here’s what to read about:

  1. Determine the amount of calories you can have on the plan. Each program has a calorie calculator that is specific to that program.
  2. Based on your answer to #1, determine the number of each coloured container you can have every day.
  3. Print out my free 21 day fix tracking sheets to help you keep track of your containers each day.
  4. Plan to eat about 5 small meals a day (breakfast, snack, lunch, snack, dinner.)
  5. Read through the list of approved foods and make a list of your favourite ones. Try to pick ones closer to the top of the list!!
  6. Sit down and write out what you are going to eat at each meal for the week.
  7. Write out your grocery list that goes along with your plan.
  8. For more recipe ideas, use the Fixate cookbook! The container equivalents are all worked out for you!


Let’s talk about actually planning your meals now. Honestly, it took me a couple of hours to plan my first week of eating when I started the 21 Day Fix! But once I had that done, it felt good to have something I could just print off and hang on the fridge so I knew what exactly I needed to plan for the following day.

Here are my top meal planning tips:

  1. Get out your blank meal plan template and sit down and determine the meals you are going to eat for the week.
  2. First, determine your breakfast: do you want an omelette, maybe your Shakeology so you can just whip it up and go. Write down what you’ll eat each day for breakfast.
  3. Next, determine the snacks you want to have. Is it an apple with some raw almonds? Maybe a hard boiled egg or some Greek yogurt with fruit? Write down what you’ll eat each day for your snacks.
  4. Figure out some healthy lunch ideas. Maybe a salad that uses 2 green containers of lettuce and veggies with some protein on top like tuna or chicken, plus an orange container of dressing. Write down what you’ll eat each day for lunch.
  5. Lastly, figure out your dinners for the week. I like to start with a protein then add a veggie and possibly a starch (if I have a yellow container leftover.) We eat chicken about 3-4 times a week, lean red meat once a week, lean pork once a week, and then a vegetarian dish once a week. I have to feed 4 boys in my house…so yes, we eat a lot of meat 😉
  6. Use Pinterest, blogs, or your favourite Fixate recipes to help you!
  7. Rotate your meal ideas throughout the week to make it easier!
  8. The more you do this, the easier it gets over time.

I’ve created my own meal planning template in Excel. I use this to write out my meals for the week!

21 Day Fix Meal Plan Template


If you would like more information about joining one of my upcoming Drop a Dress Size groups, please click HERE to read more and fill out the application if you feel it’s something you would like to try. Sometimes you just need the extra accountability and support of someone who’s got your back to help you get back on track!

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