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!
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!!
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!
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.
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!