15 Free Meal Planning Worksheets

The Everyday Way to Health & Fitness

Eating One Meal A Day: Insane Fat Loss Or True Insanity?
Is there any place I can purchase just the Plan or get access to it? I lie to eat big meals, my husband is a fantastic cook. To reduce the amount spent in buying the gadgets, you may consider selling the old ones and adding money to purchase new ones, instead of keeping them in your house. Movie fans likewise might not like missing their favorite films as they reach theaters but second-run theaters offer affordable tickets for recently released movies. Hello- looking at your shopping list.

Eating Once Per Day – Basic Understanding

Sample Meal Plan & Grocery Shopping List for the 21 Day Fix Program

Not exactly health food, but I lost a bunch of weight and the doctor actually shook my hand because my blood pressure and cholesterol had also improved dramatically, even with tacos and burgers! I think its important to realize that not every diet is for everyone. For me, this is what works. For me I wanted something close enough to my normal diet. I keep seeing stories about people who change what they eat radically in order to lose weight only to go back to their old diet and put the weight back on.

I think that if the beer is ice cold it has fewer calories. Or maybe it was just a dream. I know this is once a day, but I decided to do breakfast and then dinner. I used to be so skinny and then my 30s hit and my weight has crept up and up. Daily walks with my dog of miles have done nothing to help me lose, lifting weights at the gym did zero.

I would break down calories into little chunks thru the day — calories here, there, and then I would be so hungry at dinner I overate every time. Breaking down between 2 meals though is definitely easier, and I like that I am letting my stomach have a rest. How can it be natural for people to eat every 3 hours? Do we really believe that back in ancient Rome or Egypt people were carrying around food to nosh on thru the day?

I have an app called myfitnesspal on my iPhone and I use it to track my food and exercise. I wish I had thought of doing this sooner. I trained myself to want food at certain intervals, get hungry, etc. This book gave me the insight I needed to see this thing through and re-train myself.

Eventually I was able to transition to one meal. If two meals works best for you, you should definitely stick with that. Most of dieting is mindset, breaking old habits and forming new ones. A week ago I was According to myfitnesspal log I have had a calorie deficit of calories below my calorie limit every day.

The idea to treat lunch as a small snack instead of a meal is a good one. I had to force myself to eat and felt even worse. The vacation may be an interesting challenge for you but you can definitely come out the other side better off. You have it right about the snacks. Snacking is dangerous for me, I have to be so careful or the flood gates open. Its David from May in the post up above. What I wanted to say was congratulations on the successful weight loss.

Even eating one good meal per day is not as easy a diet as I thought it would be! I thought it was going to be easy for me to stick to the diet, but I deviated from it when family came to town. All we seem to do when they come to town is go out to eat, constantly! So I am back to say I have started the diet once again, about 3 weeks ago, and have stuck to it to a tee this time with no issues and thus far have lost 11 pounds.

I seriously hope to remain on it for many more months, and may then ease up on it only slightly and maybe have two meals a day. I think this is something I can stick to long term. Congrats again to everyone who is successfully trying this and good luck!

Well done of dropping the 11 pounds and good luck on getting to your 25lb target. I know from my own experience that it takes persistence and it takes time. I am trying to lose over a lbs and so far this one meal a day diet is working for me. I have been doing it for 2 weeks and ive lost about 6 lbs. I also incorporate a small snack during the day here are some of my choices fruit,a chunk of great cheese w crackers or a bagel w a little butter n jam.

I look foward every evening to a well thought out delicious dinner and sometimes i have dessert,maybe x a week. I also drink alot of water and do some light walking about 10 minutes most days.

And my love and obsession with food is now geared towards that 1 meal which now seems alot more satisfying then 2or 3 mediocre meals. Firstly… well done on losing some weight. Sticking to any diet for a long period of time is going to be challenging, so you have to do it in a way that feels least like a diet.

The beauty of eating one meal a day is I ate what I wanted and I ate with the family. It was all very normal. Without a doubt my own progress was slowed down because I refused to count calories. Had I done so I think I would have lost the weight a lot quicker. I admire your resolve to stick to the plan 7 days a week. I think you can definitely do it. You sound very positive. Just keep trying different approaches until you find what suits you.

Thank u for the encouragement ,i will post often and let u know how this one meal a day diet is working for me. Here is some stats on me ,I am 40 years old w a 20 year old daughter in college and im married.

Currently unemployed but looking for work in a bad economy. Thankfully my husband has a good job. I did think about having a cheating day or eating 2 meals at least on the weekends but as i went along the idea of a really good dinner everynite seemed enough so far. The first week was HELL ,had to get my body adjusted to eating one main meal a day but with some light snacking here and there like i mentioned on my previous post got me thru it.

Once again thank u for this blog its been so helpful and i also like your house cleaning tips. A small snack can cure the first in minutes, but to cure the second I have to wait a whole day! Glad you liked the house cleaning tips! Hi david Just wanted to share that i slipped off plan by eating leftovers and snacking over the last few days.

I know the one meal a day plan does work because i did lose some weight when adhering to it. But found myself struggling a bit of late and would gladly appreciate any advice or tips on how to get back on track and succeed like you did.

Just trying to regroup and sharing my experience thus far honestly………. You have a desire to change and with that as your starting point, really good things can happen! Two meal with one of them eaten late evening, like suppertime, also works very well for me and I sometimes slip into that routine when I get bored with just one meal.

It took me far too long to lose the weight and I could have done it much quicker had I created a tighter structure. It was more of a casual desire — and sadly that;s not enough to carry you through the tough times! When I started out on this I had some very powerful reasons to want to achieve my goal. There were times when the reasons and the feelings associated with them faded, but I always found I was able to tap back into them.

Let me know if it makes sense… maybe I could clarify a few bits? Just know that what you want to do is possible and that you can do it. If it takes you a little longer than most, so what?

You just do it your way and in your own time. One thing that I have started doing is fixing my One Meal early in the day so it is ready for when I eat at 3pm.

I browned a bunch of lean hamburger, put all kinds of spices in it and had it ready for my teeny little whole wheat bread. I am watching my portions, but I am not counting calories — I know it is somewhere in the vicinity of calories, but I am very satisfied after the meal.

This had worked for me too. Have they never seen people in famine? People in the old days used to eat twice a day. And in Theravada Buddhism, monks may only have one meal a day before noon, and that was considered the middle path half way between 2 and 0.

It can be done! Hi david I read your reply very carefully and i reread your original post on the one meal a day plan that worked for you. Like you im not counting calories and all foods are allowed when having my one meal usually i have it in the evening. The one trick that was working for me was that i would make sure that 1-meal was really tasty or something i really looked fowrard to eating for example a nice cut of steak w a baked potato and veggies and a nice dessert like a slice of chocalate cake.

Very yummy indeed and when having hunger pangs during the day from not eating knowing what my evening meal would be sustained me. After thinking about your reply especially the comments that im in the early stages of my weight loss plan im taking your advice on fine tuning what can work best for me.

I agree with you on trying to make this diet not feel like its a diet ,and to m ake it as close to my normal and still giving me results. I just need to figure out some ways during the day until dinnertime how to cope when i do get hungry and if i do allow myself a snack,how to keep tasty yet damage free…. I strongly love this one meal a day plan just need to find the best way to make it sustainable for me looooong term. If any readers of your blog also can share tips ,ideas or light snack suggestions that get them thru the day that would be appreciated big time on my part.

I saw you drank tea alot during the day but i am not a tea or coffee drinker.. Again thank you for this blog ,hope you get alot of sponsers because it is very informativ for people like me….. I think maybe you have something like that in mind for yourself? I tell myself that the hunger is a good signal and that if my body really needs energy it can get it from my fat stores. When I feel hungry it reminds me that there are others much worse off and if they can go without food for days, then I can certainly manage it for a few hours.

At the moment it suits me to have one main meal slightly smaller than I would usually eat and then a good sized snack of something awesomely tasty just before I go to bed. The thought of doing that keeps me going all day, and means that I can put up with small bland snacks for the rest of the day.

I like how you say the snack is to fight off hunger pangs and not to have a pleasurable experience. I am back from vacation and ate waaaaaaay more than once a day. I plan to wean myself off the morning smoothie perhaps save it for dinner, since I love it so and replace it with an apple.

I hate every kind of apple, but they are very nutritious and have lots of fiber. That will fill up my stomach and I can get on with my day and not worry about food until dinnertime.

Yeah, this holds true for me too. On the days between the high-days and holidays I tend to work a bit harder to put in a calorie deficit. Having the apple a day works well for me, but if you like your smoothies, maybe you should stick to having them? Snacking at other times in the day is fine, but of course the trick is not to continue eating. The snacks are definitely functional. This is what I am aiming for!

I am healthy-ish now, no ailments, I want to stay that way. As of tomorrow I am going to do it and keep my own little blog. I like what you did with the belt, I have a pair of jeans very sexy ones that i want to get on and done up!! Well done and love your site x. The one meal a day thing is a bit of a mad idea, but it can be adapted to suit your own needs and modified as you go along. The lunch crowd… the Italian food… but on the other hand, those oh-so-sexy jeans!

Being a dad does that to a man. Gone were my days as a single guy who ate a light lunch, ran miles at night, and then gorged on a pound of beef with no carbs at around 11 pm with a beer, resulting in a reasonably fit physique for me. With a wife who cooks good meals and a baby and a lack of time to exercise, I gained a LOT of weight.

Add to that the fact that a heavy lunch made me sluggish at work, and then I decided I had to go to extreme measures. Thank you for that. So two weeks ago, I decided to begin. I immediately lost weight by the second day of doing this.

That first week was good. This resulted in me making a slight gain in weight. But my question at this point is this: Cheating is creeping into my day and the small cheats are really starting to add up. But… if you got some early results with it, it might benefit you to return to the way you were doing it when you got the results, i.

Down from several weeks ago to as of today. Not as fast as I would like, but how can one complain about losing a pound a week after so many weeks? And 2 I am worried about what will happen when I re-introduce lunch to my diet. Will I regain all this weight? What I do now is drink coffee with Equal for breakfast and another for lunch. For dinner, I take buckets of vitamins as well as my cholesterol medicine, then I feast. Now doing this HAS resulted in a much-needed weight loss.

But am I wrecking havoc on my body? Regarding the second issue, I will be the first to admit that I am mentally addicted to the idea of lunch. But I sure as heck would like to have it! I mean dinner on a two-meal-a-day diet will still be big like it is now. Nothing else was working, not eating three healthy meals a day and not running long distance several times a week. If two meals a day is shouting out to you as the way to keep it sustainable, it has to be worth experimenting with for a while.

I definitely liked two meals a day and I did lose some weight doing that. I really really need to lose at a minimum about 60 pounds. If I do get hungry, I would pop in a few grapes, or two or three crackers. I am going to now track weight loss and see if I cant get a little slimmer with one meal a day and some excersize. For instance, I just did a Jillian Micheals workout and I can hardly walk…I cant do this for thirty days……id die.

It might not fall off like some of the other fad diets like the atkins diet, no carbs what-so-ever but it may come off. And, like you I would prefer people I know, not to know I am on another weight loss kick. It will be interesting to see if it works for me as well as it has worked for you. On a day to day basis tracking weight can be tough but you just have to have faith that as long as you stick to your eating plan the weight will come off.

I can really relate to you wanting to keep it to yourself. Adopting this as mid to long term lifestyle change helps. Please let me know how you get on! Brooke Good luck to you and I believe you can do it! I have tried every diet there is, practically, none of them worked. I am soooo determined this time. I have about 40 lbs or a bit more to lose and then I am going to have to firm shore up the devastation I have caused.

Boy oh boy is it gonna be some work. On week one, I was seeing a daily loss result on the scales but annoyingly it seems to have stalled for the last five days. I lost about two stone over the course of a couple of months doing a low carb diet but have since put it all back on. You are doing so well! They lie big time! It sounds like you have a good thing going on there.

Having a wider window during which to eat sounds like a great way to do it. I found it so beneficial in that it gave me something to look forward to. I knew I was in it for the long haul so it was motivation for me to be strict throughout the week. There are conflicting arguments about starvation mode and plateauing. Which is largely why I stopped weighing myself and trusted the feel of my waistband and the view in the mirror and later, the tape measure.

Thank you for the reply. The scales showed a difference of 3 lbs in two weigh-ins within 10 seconds of each other today. Time to ignore it! I refuel at 20, so I should be fine. Would it be between or lower? One of the biggest favours I did for myself with this diet was to ignore all the conventional wisdom about starvation modes and the like and I just got on with it.

I got to a point where I started to doubt almost everything I read and wanted to see for myself. I go for about calories on my dinner plate and the other comes from the dessert and any snacks I eat during the day.

I use a small dinner plate and fill it to the edges. Some days I over eat, some days I under eat. Anyway, your plan to leave it for two weeks feels like a good one. Thank you for the calorie estimate. I managed to sneak in a bag of chocolate popcorn yesterday and justified it.

I won the battle with the Curly Wurly. I gave the wretched thing to my wife and she ate it. Not too fast and not too slow but still allows you some room to manoeuvre. I find that I often learn more from my failures than my successes. Fantastic read and just want I was looking for. I took part in the fasting period of Lent earlier this year and gave up eating two meals, so just had the one in the evening.

I made sure my evening meal was small to medium size and as I stopped feeling hungry, my meals got smaller. I would also drink green tea with some vinegar and honey in it which helped suppress my appetite after dinner. I did not weigh myself, but I knew I was losing weight because my clothes were getting much looser. I also worked out times a week. I enjoyed eating once because I could have small meals and still have my favourite biscuits or even some chocolate after my meals.

I felt good about myself and had so much energy. Due to developing a chest infection second time around, I stopped eating once a day and started eating times and even started eating bread which is like kryptonite to me……. I love it, but it bloats me terribly. Needless to say my clothes have gotten tighter.

I want to start back because eating once a day is liberating for me. I do need to ask, is it ok to drink cups if coffee with sugar, no milk or cream? Regarding the coffee, I think one of the best things about this diet is that you can adapt it to suit yourelf. For me, the tea with whole milk and one sugar got me through the day. It gave me something to look forward to and kept me from raiding the larder. I set out on this diet partly as an experiment to see if I could prove the conventional wisdom wrong — and all that I can tell you is that I have indeed gained some muscle.

There are some pictures here from my 10, push up challenge. He might be right to suggest that your results might be better if you chose a more optimal approach to dieting, i.

Third world body builders put on massive muscle on dreadful diets. I was thrilled to receive a reply from you. Still going strong eating once a day, but having some difficulty establishing a cut off time for not eating.

Want to have my dinner between 6pm and 8pm and never let anything pass my lips after that. This seems to be an ongoing battle. Any words of advice?? It is indeed a battle and one I still have to fight. I finish with something sweet, like a piece of chocolate. I drink a coffee like I would at the end of a meal at a restaurant it signals the end of the meal. I get straight out of the kitchen and do something else. I tap into some negative ot positive thoughts whichever has more pull at the time emotions drive actions.

Thanks for the tips, David. Will shorten the window for eating to an hour and then find something to occupy my mind and time. Things still going well and I am finding it easier to stick to this and the hunger pangs are becoming more easier to manage and ignore.

I re-read your blog and have only just seen that you had two meals on the weekend. Did you find eating two meals on Sunday make eating one meal on Monday more difficult? Yeah, I eat two meals on the weekend. Because the weekend is about family, so I like to sit down with them at lunch and eat with them. Because two meals will pretty much be my lifestyle when I reach my fat loss goal.

Eating is a joy… why deny it? It requires practice and practice often brings failure. I failed a lot to begin with, and I fail less often now. I just kept the long term view that I would eventually learn to deal with it… and mostly, I have.

When I get it badly wrong, I start over again the next day. Trial and error, refine as you go along. I swear it took all of 1 or 2 mins the first day to eat all my stuff. Five minutes the second. I will try harder to slow down. This was one of the most intersting post i have read up on about one meal a day diets. I have read them all,but this one really caught my attention. I have always tryed this way of eating but never made it past friday after starting monday. Every thing you wrote about really made since to me.

I like what you said about eating one morsel extra would just send you off to eat more and for me im better off not to eat often like most diets require because id just over eat. I need to do this for me and my marriage my husband never says anything but i know my weight holds us back from going out and doing activities because im so self consious, im gonna try this concept and let you know how im doing.

I believe your post will inspire many people. Do this for yourself. Do it for how it will make you feel to have achieved a small step towards your goal every single day. Make yourself happy first and that happiness has a way of spreading. Your husband will start to see you differently — more because of your state of mind than anything else. See it as a long term thing but also something where you get to win or succeed every day.

Hi David I am so inspired by this whole website!!! Actually, I started out first with intermittent fasting to gain the control of when to eat. I did only one 24 hour day to challenge myself.

But I knew sticking to not eating at all, for several days was not my cup of tea. And when I did start back eating I over ate every time so what weight I did lose I gained back and more. In one week I went from lbs. One day at time. But when u said scales can lie. The jeans is a perfect Idea!!

I think that the bottom line is that in order to loose weight, you have to eat less calories than you burn. Unless you want to exercise A LOT, you have to decrease the amount of food you eat. I like eating good food pizza, fried rice, bacon, etc and I like feeling full, but I can deal with hunger, so one meal a day was the obvious diet for me.

By the way, I once lived on nothing but MREs for 2 months and lost 20 pounds as a result. Hi Lucy, thanks for sharing your experience. Your own results are fantastic! For anyone who really struggles with hunger, then I guess meal replacements would be a good option! I found your site because I just started this diet and went looking for others trying it.

Like you say, the type of diet working for every individual probably varies. I know it works for me because I did this ten years ago and lost 20 kg in 4 months, from to This suited me at the time as I could eat at a restaurant next to my workplace and as I then lived alone I could have soup in the evening.

This worked so well because I promised myself I could have three courses everyday if I wanted: Soup, main course and dessert.

Which I almost never did but I could if I wanted to. If I was going out to dinner, I just had a bowl of soup at lunch. I think this is an ideal diet for me as there is only one rule. No counting, remembering when to eat next etc. Anyway, I got overweight again so I want to use this method. I started out yesterday at It will be interesting to see how this works out now. I could easily see myself eating a chicken salad for my evening meal during the summer at least.

I have been toying with the IF lifestyle and doing loads of research for a while now. On Thursday I started the 1 meal a day approach and you know what, I lived! Granted I have only done 2 days with 1 meal per day as, like you I plan to eat lunch on the weekends.

I lie to eat big meals, my husband is a fantastic cook. I love wine as well! I used to exercise hours and hours a day just to maintain my weight. So one meal a day for me it is. I turn 40 in September and I want to be on my way to my ideal weight then. I started drinking spirulina powder with water this morning. It tastes like pond water which I guess it is actually. It works better for me this way. Kgs are fine by me. I used to do Judo when I was younger and less broken and the weight categories were in Kgs.

And now at the end I realise that the Last reply is from yesterday!! I once did this kind of diet, but unknowingly. I lost 15 kg in only 3 months. Well, today was my First day. I plan on taking a Cup of tea with milk and sugar, If i feel weak. Sorry about the kg and cm, German influence.

Yeah, this is a great thread. There are lots of great comments and perspective from others who are trying to make this diet work. Some are definitely doing it! I am 19 years old going on 20 soon.. Smh yeai know almost 6 years. I would say that I need to lose a GoOd pounds. Which just resulted me losing Muscle and not fat. Because when I stepped on the scale I would weigh lighter than before …. I just have one question …. Are you sure you can eat whatever you want when you have that.

One meal a day was a means to an end for me. I wanted to limit the times between which I could eat a meal because it took away any other choice. I pretty much ate anything I wanted, but to be fair I already had a reasonably balanced diet with fruit and vegetables featuring strongly in many of my meals. And also how big should your portion size be? I did eat some of the things you mentioned but not all the time. Somewhere along the line I think we have to learn to make better choices about our nutrition and this diet has been a great way for me to do that.

Portion size is difficult. A plate full of lard is obviously different to a plate full of lettuce. Thanks for answeing my questions! Alright so ill take it into consideration that certain foods have to be eatin in moderation. And ill make sure that my One meal a day consist of mostly healthy foods majority of the time. Umm… do u think it would be ok for me to drink Diet Coke Zero calories thrum the day?

Ofcourse ill drink lots of water also. Reading some of the other comments and your story I am Super excited to start this. I am more than ready to shed these extra pounds! You can adjust as you go along. Sort of need a bit of encouragement here. Yes, around my waist, clothes are looser, but my stomach looks arwful, much more bloated looking.

I look at your pictures and I can see such a difference in your body. I know I do have a lot of body fat around my middle, but I thought with eating once a day , cutting down on carbs and killing myself at the gym would show good results. Maybe I need to shock my body into letting go of fat as it seems to be holding on for dear life. Limit your salt intake, because you will retain water on a high salt diet. How I look at it, you have to break down a wall.

Fat loss is deceptive. You can lose several pounds and see no real difference in the way you look.. Part of the problem here is we look only where we can see i.

Maybe in August try a different approach? Meal planning on a budget. How to meal plan the right way. Think meal planning has to take all day? Use this worksheet to plan simple, healthy meals in record time. Take care of your meal plan and grocery list with these easy-to-use worksheets. To Insanity and Back — Prepping and Planning.

Plan delicious meals for the whole family with these fun printables that go perfectly with your family management binder! Start meal planning the easy way with this simple downloadable.

Save even more time and money with freezer cooking! Get started with these handy worksheets. Are the containers, start here booklet, eating plan booklet the same in both? Hi Michelle, This will be a future post. But, the main differences I see are there is more resistance training in Extreme, the workouts are increased in intensity not crazy and the diet is a little more strict, there is no treat sertion and some of the bottom foods have been removed.

The Extreme eating plan does come with more recipes. The containers are the same. The plan said I could have two large eggs, but my family eats egg whites.

Is there a recommended liquid oz in this type of situation? Or, would it be best to cook it and simply eat what fits in the container? Hi Bethany, Tripping to print your 21 day fix shopping list. But alas, the link does not work. Can you perhaps reset the link? Hi Darlene, Either, they are the same.

Green olives are just picked while they are ripening and black olives are picked when they are ripe. When is the best time to do the workouts? I work am to pm and I am wondering If I should eat dinner before or after the workout? Hi Lauren, I would do the workouts before work or before dinner. Forgot to ask about Miracle Whip light,. Does beans mean dried beans like Pintos and Black Eye Peas and how about zucchini? Hi Martha, No Miracle whip of any kind.

I would refer to the eating plan that comes with the program for the others. This is just a companion to help people grocery shop. I do my workouts in the evening. I have shakeology in the morning as a meal replacement. Will i need to take protein after my workout and if i do can you please recommend a protein powder brand. Hi Salma, I currently workout in the evening and have found a whole food meal after works best. I used to do optimim nutrition whey protein after my workouts, but I feel like my body does better with whole foods now.

In reference to the shakes, I have a half s bag of protein shake mix, Curves brand. How does that compare? Hi Candy, Sorry I could not find any information with the marcos or ingredients for that brand. It says in book you can switch out a yellow three times a week for 16 oz of unsweetened almond milk.

How come on shakeology recipes 4 oz counts as a yellow? Does adding almond milk to your shakes just make it creamier? Almond milk does make the texture creamier than water would. How do you meal prep? I was planning on prepping snack and lunches for the whole week?

But wondering if cut washed fruits and veggies would stay fresh? Also same with cooked meat? I do not have any problems with anything going bad, but I would imagine some fruits or vegetables would not last as long as others. Cooked meats should stay good for days.

Hi Lanna, No white rice is not allowed. White rice is processed, it does not contain the same amount of nutritional value as brown rice does.

Can I subsitite non fat flavored Greek yogurt it has about two more grams of sugar than plain. Also with oatmeal is that also plain oatmeal only? Hi Nicole, Flavored yogurt is not allowed, they often artificial sweeteners. Plain rolled oats or steel cut oats, you can add your own berries or spices, but no instant oatmeals with the flavorings are allowed. This is really useful—thanks! Or will that be a detriment to my overall progress? You really should count the containers as they are meant to be.

It kind of goes against the point of the diet program if you are going to counts yellows as red. The 21 Day Fix wants you eating a balanced diet. While benas, lentils, quinoa are high sources of vegetarian protein they are also dense on carbs, that is why they are yellows. Eggs, canned tuna, chicken breast are all relatively cheap sources of protein that you can count as red.

Does this system have and note replacements for allergies Egg, Seafood, Fish, etc. Noticed you have eggs for most breakfasts on weekend, what would be a substitute? As for Shakeology, I am not spending or wasting money on more made up stuff. Hello, You can have any of the red container foods, you choose from a list. I like to have nuts as a snack, it is just a sample menue to give people ideas of what I ate. The shake is not fake, if you read back to my first posts years ago I did have my own concerns also.

But, I kept an open mind and have done lots of research and it works for me so I would do your own research and find what works best for you and your situation….

What about green tea? Hello, I recently got the 21 day fix. Will I still get results by lowering my calorie bracket? I have a lapband and physically can not eat the amount of food it says I should eat. Hi Mallory, Do the best that you can do. Here are a couple tips — try to keep the ratio of containers as even as possible, alternate the containers you do eat over the week so you still get the balancing of the diet.

I would use a tsp of olive oil and about a cup of mixed vegetables and some all purpose seasoning. Do the veggies that you enjoy most or have on hand. I am a caffeine junkie…. Hi Marsha, Yes, on the tea with stevia. No, on the diet sodas, those contain articial sweeteners that you want to be avoiding.

What kind of dressing can be used? Hi Angie, The eating plan comes with 5 recipes for dressings, mostly olive oil based. Here are the names of the dressings so you can get an idea, — balsamic vinaigrette, creamy herb dressing, lemon tarragon vinaigrette, dijon vinaigrette, and asian citrus vinaigrette.

Hi Dawn, The containers come with the program, base, deluxe or challenge pack. Check out my review from the sidebar for more information. Bethany, Are there any other vegetables or substitutes for the vegetables listed on the plan? Hi Emi, The vegetables in the fix diet are a good place for you to start. They are listed in order of most nutritious.

So I guess my question is this all of the colored containers. You pack with the food you can eat. Is this for the whole day breakfast lunch and dinner or is this for one meal at a time?

Just need a lil help. Hi Lacie Jo, You match you calorie tarrget that corresponds with your calorie level. So if it says, 3 green containers for example that means you get to fill the green container upto three times throughout the day.

You could do two greens for lunch and one for dinner, or any way you like. I have a few questions, can you provide me with the link to purchase the 21 Day fix challenge Pack, and in addition to the challenge pack I would like to order a extra set of containers to keep at work.

How do I calculate my calorie intake per day. I would like to use your meal plan but how do I adjust it if my calorie per day intake is different then yours. Is the 21 day fix ok for children to do as well? Yes, you can add on additional containers. The eating plan shows you how to calculate your calorie level, simply multiply your weight by 11, add for calorie burn, and subtract to get your calorie target. You can use my meal plan as guide and just add in containers where needed, if I had two you could have three.

Children should have parental consent as well as parental guidance for the program, I would also consult with a doctor too. Thanks to you and all the others that have posted great questions and comments.

I am currently waiting on my 21 Day Fix package and I did order the one that includes the Shakeology Chocolate and am beyond anxious to start already. My aunt is already on her 3rd week and has gotten excellent results using Shakeology. I do think the price is a bit expensive but if it will help me more, then I will do the sacrifice and continue ordering it.

What do you think? Is 18 Shake comparable to Shakeology? Thanks in advance for your response Bethany. Hi Melissa, I took a quick look. My first impressions is it is just a cheap knock off.

Frankly, it is not really even that cheap, the servings per container is so low. The amount of calories in the shake is also low because it does not really seem to contain very much. Not much I can really say, but I would stay away. It could be a company simply trying to piggy back off another. Exactly what I thought but figured someone with more experience needed to confirm my sentiments.

Should I halve the water then? Also, is this enough to have after working out first thing, or should I add peanut butter to it? Hi Lisa, I would double check the bag serving size, it should read one scoop is a serving. I always like to mix something, but you can try it both ways and see if you have more or less energy during your workout.

This is extremely helpful! I am starting my 21 Day Fix tomorrow and really loved the meal planning guide as well as your take on flexibility and shakeology. I will definitely be looking at your page for inspiration!! But, the 21 Day Fix diet is based around whole foods, eating multiple meals a day, so yes I believe it would be. Also, if we already have an exercise regimen is that ok?

Do we still need to do the videos? Would that be allowed, at all? Your website is so helpful, thank you! Hi Micah, PB2 is not listed under any of the approved food categories. The videos are not meant to be combined with another program. Again, the creamer is not listed, you would have to check into the nutritonal value on the label for what it exactly contains. You do not want stuff with added sugars. I am very interested in the 21 day fix but I have a few questions. Is it extremely important to do the videos as well??

I run on the opposite days I am not at the gym. After the 21 days is up, where do you go from there? Start right back over? Thank you so much, your site is so helpful!!! Mi Micah, I would not do both your gym routine and the 21 Day Fix workouts, one or the other.

After 21 days of the fix, I have seen people continue the next day picking up where they have left off, take a 1 week break before beginning again, and move onto to a different program entirelym and tnow that the 21 Day Fix Extreme program has been released this is another option. I can already see the inches coming off. I jave done work outs in the pass.

But I would just eye things I would eat. I love this plan because it tell you what to eat and how much to eat. My husband and I have been doing the 21 Day Fix for a few days now and its going well but because of his hectic schedule, sometimes he cant sit down and eat the whole foods we have packed or planned on.

So my first question is, could he use the shakeology twice in one day? I am not sure if there is anything against using the shake more than once a day. Is it bad to not feed your body after your work out? Or do you have any suggestions?

Any advise would be appreciated. Instead, you could try drinking a recovery shake or a fast-digesting protein shake like whey — both will help you recover more quickly, and you can find both on Beachbody.

I hope this helps, but please let me know if you have any other questions. Keep up the good work! Hello — just reviewing your site and I have a Q.

I am assuming it means weight — but how much weight — in regards to bread wg. Much thanks, Kathi Hodge. Hi Lori, No, the container system is meant to get you eating a balanced diet by ratio.

If you did that you would be changing the ratio of macronutrients. The containers are not the same calorie amount either, so you would end up consuming to many or not enough calories. Hi Mara, During the summer I grill both. During the winter, I will pan fry steak on each side for a couple of minutes and then broil in the oven flipping every two minutes until cooked through.

Pork tenderlon during the winter is baked in the oven or slow cooked in the crock pot. Just a quick question…when you say you pan fry your steak and then broil, what are you cooking the meat in? Do you have to use a container for oil or something?

Also, is that the same with the veggies? Should they all be steamed only? Any help you could give would be great: Hi Courtney, I use a cast iron skillet to brown and then broil. I use a tsp of coconut oil to fry in and yes you count it. Veggies can be cooked any way you like them.

Hi Maysa, the best time to exercise is whenever you will be most likely to actually exercise and less likely to find an excuse not to. The best time is when you can most easily make the time to exercise and schedule it into your day. I am not looking to lose weight is this not the right program for me? Hi Kerri, you can do a hybrid program combining the two programs.

Results will include overall toning and shaping, as well as increased strength, flexibility, and endurance. There is quite a variety to choose from.

I am in the daily caloric range. My question is how do I meet that goal per day with six meals? When I wrote out a sample meal plan for one day, I still did not have enough containers filled as recommended.

Hi Kiara, you just need to eat more than one of select color containers at at your planned meals until you meet your daily requirements. The good news is that you have a couple options. For example, add one or two fruits or even one fat to your Shakeology to make it not just a red, but a red, a purple or two, and a spoonful. Thanks for all the information!!! I know you said IdealShape is not comparable to Shakeology nutritionally….

But if I was to still use it I have two huge containers left!! Or is there no way to infuse it with this program??? The Fix is designed to get you eating healthy by being strict and consuming only ingredients found on the diet list, so to use something else would not be beneficial to your overall results. What about the Isagenix Lsalean Meal replacement shakes? From what I have read they are very similar to Shakeology so could they be infused with the 21 day fix as a red?? Maybe, yellow and red container, limiting to three times a week.

Hi Bethany, Thank you for the time you put into this eating plan. It is such a help! Shakeology uses whey protein, Bodykey uses soy protein. I would rather drink whey every day. Bodykey also uses stevia. Shaekology uses non-GMO fructose and stevia. The sodium count in Bodykey is mg, while Shakeology is mg — that is a substantial difference. And, Shakeology uses Himalayan salt, which is a naturally harvested salt with its own set of health benefits.

Negligible amount, but not a great thing to see on a health food shake. Shakeology is a true health food shake and contains a huge list of superfoods, which all have their own unqiue health benefits to make you feel better than ever. There are no superfoods in Bodykey, although they have some probiotics in there. I am weird when it comes to daily supplements, so I would definitely opt for Shakeology over Bodykey because I happen to like their ingredient list better.

Bodykey does have a lot of vitamins and minerals on their list, but for me, sugar alcohol as a second ingredient is not very impressive for a so-called healthy, meal replacement shake. I know from my own experience that Shakeology helps me feel good, recover more quickly, and stay on track — I drink it every morning with my frozen fruit and love it. Then had surgery and just ordered the 21 day fix to get back into working out. What do you suggest? Thanks for your time: Yes, I think using the containers with any program is a wonderful idea.

As for the second round with containers, it is probably a combination of both. In a second round you will be in better shape so you can push harder during the workouts too. Hi, I am on the calorie plan- started out really well- eating the container amounts of food- losing what I hoped I would.

Is it not a good idea to cut out those containers- of course that would put me below for the day- any suggestions would be most appreciated. Slow and steady is the way to keep the weight off for good. The first week I lost 5 pounds I want to lose 15 and am in the calorie range.

Second week and into 3rd have only lost another 2. Would like to know what you would advise? Hi, I would recommend eating the amount of calories that the eating guide says. Eating below calories a day is never recommended as it is not enough calories to support your internal organ to function properly. I am started 21 day fix and I loved your meal plan.

I was just wondering if you had recipes for the food? I have a problem getting my protein in and enjoy the taste and recipes you can do with P28 products! Ive also seen some recipes that use PB2 which I also have on hand, how would that be counted?? The Fix diet wants you eating certain whole foods for the most part. Will I fail on this diet. I would never have a plate with steamed vegetables on it!

Hi Kelly, Corn is not a vegetable it is a complex carbohydrate. Do you like veggies raw or roasted, there are a lot of vegetables that I do not like steamed, that I enjoy roasted with olive oil. Maybe, this is something you could experiment with. I am wondering about the grey box you have. Are there portions for these things as well? I am unsure about how to incorporate them into their plans. Hi Heather, The grey box is the teaspoon foods from the 21 Day Fix portion approach eating plan.

Honey, is that considered a yellow or a teaspoon? Also how long should we wait between 1st and 2nd or subsequent rounds of the 21 days or can we just continue seamlessly? Ah, this brings to question: When I complete the 21 day fix, if during that time I weigh and lost say 5 lbs, do I have to readjust the calorie fix? Yes, you would need to adjust your calorie level to your new weight for continued weight loss.

Can you tell me how the Almond Breeze Coconut Milk, unsweetened can fit into the diet? Is it considered a protein or a carb? There are only 45 calories per cup so I am not sure where it would fit in. I see in your blog the question about what color container coconut milk is. Your shopping list shows it in Blue but your responses are Yellow. Hi Tonya, This post should be used as a companion to the eating plan the program comes with. The eating plan goes into much more detail than I could ever cover.

The blue is for canned coconut milk. The yellow is for carton, but there is a weekly limit on these. So if you make your shake with unsweetened almond milk does this count as one yellow carb for the almond milk and one red protein for the shake? How much almond milk counts as a yellow?

How can you lose the weight at eating calories at a higher amount than what we have always be taught? For example 56 yes old and eat calories… Thank you. Hi, If you are consuming between calories a day and burning a day, you would lose about one pound a week.

And, you are right, the marketing propaganda has made weight lose a much more complex situation than it should be. If I am pounds how many calories do I need to burn a day to lose weight? The above comment confused me. Hi Dianna, A calorie deficit a day through diet, ecerise, or diet and exercise to cause about a 1 pound loss of fat over the course of a week.

You have to take into account your metabolism and activity level, not only your body weight to create a daily calorie estimate. The program does include the simple equation you need an I will be writing a blog post shortly about it. I just ordered the program. Based on my weight I will be in the lowest calorie bracket but my husband will be in the highest calorie bracket.

Suggestions on how to make food for both of us at the same time with such a big difference in portions for things? Hi Bethany, I have learned a lot from your blog! Just one question though, would I be able to use a little Stevia or raw sugar maybe a teaspoon or so in my morning coffee?

THanks for all the info. Im starting the program tomorrow. Wondering if is ok if i work out first thing in the morning then drink the shakeology shake? In other words is it ok to work out on an empty stomach? I had gastric bypass 15 months ago…94 lbs gone.

Can eat whatever I like now,….. BUT, protein for most important nutrition factor. Will this work for me? I hope this helps! Hi, loving your blog, really informative. Just a couple of questions — when measuring the rice has it been cooked first? And is cows milk semi skimmed allowed and if so what category does it fit in and how many fl oz can you have?

Rice is measured out after cooking. I want to try the 21 day fix my only problem is I have had restrictive weight loss surgery and I know I will not be able to eat as many of the containers I am supposed to do you think this program could still work for me? That being said, Nicole how far out from surgery are you? If you are still within a year out I would suggest that you just stick with the meal plan that your surgeon has given you.

You may do the exercises if you want to purchase this program and getting moving will help you tremendously. Hi, I am planning on starting the 21 day fix postpartum. For example, a recipe would say it is 1 red, 2 green etc. Once it is all mixed together, it would make the portions off, would it not?

I ask because I will not have time to be making separate meals for everyone with 2 under age 2! Hi Nat, most of the recipes will have serving sizes, so a recipe would use say three containers per serving.

You would eat your serving size and mark down the containers. In your example, if a recipe used only 1 red and two greens, I would double, triple, etc the recipe so it makes enough to serve your family. Hope that makes sense. You would count the mustard greens as green and turnip as yellow.

I have tried Shakeology and live it and have noticed a difference in my energy and overall health. However , it can get costly so I have been trying Fitmiss Deliight … What are your thoughts? Shakeology also keeps your digestive system regular, which also helps heighten energy levels. I currently do PiYo and I have a shake every morning. I do 8oz of unsweetened vanilla coconut almond milk and slightly less than one scoop of shakeology.

I have the Arbonne shakes and do not want them to go to waste, how does it compare to the Shakeology? I am really interested in the 21 day fix plan. I am in the calorie range. But, I read a comment from you previously that said if you want to lose, eat less…..

I am trying to lose weight so should I down to the next level of calorie range? I do workout daily if that makes a difference. Hi Christina, I rephrased my previous comment, that was not my intent for it to be taken that way. You are good at the calorie range for weight loss. The diet plan goes into more depth about the cxlore ranges for different goals. While looking at the different information available online about calorie intake, I noticed that my target caloric intake is over calories higher than calories a day.

Am I going to feel starved out on this program? Is there anyway to adjust the calories a day? HI Aj, If you calorie target to maintain your current body weight is calories, calories would be a good starting place for weight loss.

And, yes you can adjust the number of calories once you get a feel for the program. But, first it would best to use the program as it is designed before tweaking it to meet your needs. I understand that shakeo counts as a protein but should one use the protein grams on the back of the bag?

Or is shakeo already counted as a red? Hi Dee, a scoop counts as a red container. You are right a scoop would not fit in a red, but that is what it is counted as. Just one of those things. So much great info! Hi Jennifer, that is tough. But you can make it work. Here are a few ideas. Try not to eat large meals on the nights you work, keep healthy snacks handy if possible, prepare what you are going to eat before your shifts start, go light on carbs and higher in protein and healthy fats.

And, be sure to stay hydrated by drinking plenty of water through out the night. Hi Sky, it is going to be hard to follow without the containers or workouts. But, do your best, stick to a whole food diet and you will be headed in the right direction. I have purchased the 21 day fix with shakeology. I work 12 hour shifts,making a fully balanced meal plan a bit difficult. Are there any suggestions to bes divide up the 5 meals throughout my day?

Hi Cyndi, You use the containers tp portion your meals or snacks. Protein is red, berries are purple. Hi Joann, It will work, you just need to stick with it and if you have to make adjustments until it does work.

Hi Sarah, your results will be different. But, I mean if you eat a piece of cake everyday durring the program your results would be different too. I have a question about family meals. I stay home with my 2 young boys and want them eating healthier, but I have no idea where to start as far as caloric intake, portions with them, etc. Is there a resource you know of that has reliable information for how to calculate their daily needs?

Do you think I need to be as strict with them as far as portion sizes? Any advice you have would be greatly appreciated! Hi Meghan, You should not have to restrict the portions.

Hi I just ordered 21 day fix. Unfortunately Shakeology is very expensive but I do have a nutribullet and make my own kale shakes will that work for the moment? If not what can I use? You will have to break down the ingredients in the kale shake down to what they would count as in the containers. Going to try the 21 Day Fx Challenge Pack glad to here the pack contains Shakeology too, looking forward to posting back here on my results. Particularly referring to ingredients and the expense.

Just a suggestion I have really.

Debt is Expensive