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Understanding the 21 Day Fix Containers

Get the breakdown on each 21 Day Fix container and how to use them to see maximum results.

I get a lot of clients that message me after they purchase the 21 Day Fix and say they are having trouble figuring out the portion control containers that their program came with. The 21 Day Fix is meant to keep eating simple, so I thought I would share some tips on how to use the containers properly so you can meal plan with ease and also see better results!

First, let’s talk about each container…


There are 6 colours corresponding to 6 different types of foods.

The green container is for vegetables. These can be cooked or raw, sliced or diced. Some examples include Romaine lettuce, spinach, squash, bell peppers, and mushrooms. If you’re making a salad with lettuce, go ahead and squash that lettuce in there for a voluminous salad.

The purple container is for fruits. Berries, cherries, and grapes can easily fit right into the container, no chopping necessary. But larger fruits like watermelon need to be chopped into bite sized pieces and then put in the container.

The red container is for protein. Fill this container with chicken, fish, lean red meat, eggs, Greek yogurt, tofu, etc. There is a long list of proteins in the 21 Day Fix Guidebook, so pick and choose your favorites.

The yellow container is for carbs and starches. This container is for foods such as yams, rice, beans, and whole-grain pasta. For foods that don’t fit into the container, like a tortilla or piece of bread, check your 21 Day Fix Guidebook to determine the correct portion size.

The blue container is for healthy fats. I like to put nuts, cheese, mashed avocado, or hummus in my blue container.

The orange container is for seeds and dressings. This container is the smallest, and is used for calorie-dense foods such as salad dressings, coconut, and seeds. There are a bunch of 21 Day Fix approved salad dressing recipes in the guidebook, so definitely check them out. You can make them ahead of time in a jar and store them in the fridge for a few days.

The tsp is for oils and butters. A teaspoon is not provided with your containers, so you’ll have to use your own. It’s used for yummy things like nut butters and coconut oil!

Here’s a **BONUS TIP**

21 day fix tip

The containers are meant to be full, but not so full you can’t put the lid on! A proper portion is the container filled with the lid on.

How to use the containers

Now that you know what goes in the containers, let’s figure out how to properly use them.

First, you need to go to page 4 of your 21 Day Fix nutrition guide to figure out how many calories you are allowed each day. This calorie calculation is going to tell you how many calories you’re going to eat to lose weight eating the Fix way. **Remember, this calculation in the 21 Day Fix book is based on the average calories burned during the Fix workouts. So if you’re doing another workout, like T25 or Body Beast, you need to use the T25 or Body Beast calorie calculation first to figure out your calorie target.

So once you’ve figured out your calorie target, take a look at the chart on page 19 to figure out how many containers of each colour you should eat each day for your calorie range. I love that we actually don’t count calories in this program, we just count the number of containers we can have each day. That makes it super simple! If you’re paying attention to the macronutrient percentages, you’ll notice that it’s roughly 40% carbohydrates, 30% protein, and 30% fat.

Don’t be afraid to mix and match foods of the same category to fill a single container. Let’s say you’re making a wrap for lunch. You can fill half of the green container with lettuce and half with tomato to equal ONE green container.

Why the 21 Day Fix Container System Works

No more counting calories! If you’re using the 21 Day Fix system, you don’t have to count every single calorie. Instead, you only count the number of containers you can have in one day. If you need help keeping track of your containers, please use my FREE printable 21 Day Fix Tally Sheets!

You are not starving! I don’t think I’ve ever had a complaint from a client saying that they are starving using this system. In fact, usually the opposite is true! My clients typically tell me it’s a lot of food! That’s because healthy food has a lot more volume than junk food. If you find that you are too full to eat all of your containers every day, then only eat what you can. **But make sure to eat a little from ALL of the containers instead of just filling up on your favourite kind and avoiding what you like least.

It’s practical! Portion control is all about moderation and being aware of what you’re eating. The containers help you achieve this. Soon, you’ll get into a routine of how many fruits, vegetables, proteins, and healthy fats you should be eating each day.

My recipes are 21 Day Fix Approved and I do break down the container equivalents so you don’t have to guess (if you have a question about a recipe, please contact me.) If you would like even more ideas for 21 Day Fix approved meals, definitely check out the Fixate Cookbook. It’s full of yummy and healthy recipes and includes which containers the recipe fits into.