Saturday, February 8, 2014

21 day fix and what goes in the containers

21 day fix and what goes in the containers

So as I list these foods they are arranged on a list in hierarchical order from super great to still pretty great .  The higher up the list you choose, the more nutritionally beneficial the food, but that does not mean you should not have variety.  The more different foods that you eat the wider variety of nutrients your body will receive.

21 day fix and what goes in the containers

Green containers
  • kale cooked or raw
  • collard greens cooked or raw
  • spinach
  • Brussels sprouts chopped or 5 medium
  • broccoli
  • asparagus
  • beets
  • tomatoes
  • squash summer
  • winter squash
  • string beans
  • peppers sweet sliced
  • carrots sliced or10 medium
  • cauliflower
  • artichoke
  • eggplant
  • okra
  • jicama
  • snow peas
  • cabbage
  • cucumbers
  • celery
  • lettuce
  • mushrooms
  • radishes
  • onions chopped
  • sprouts
Purple containers
  • raspberries
  • blueberries
  • blackberries
  • strawberries
  • watermelon
  • cantaloupe
  • oranges 1 medium
  • tangerine 2 small
  • apple small
  • apricots
  • grapefruit
  • cherries
  • grapes
  • kiwifruit
  • mango
  • peach
  • nectarine
  • pear
  • pineapple
  • banana
  • papaya
  • figs
  • honeydew
Red containers
  • Sardines fresh or canned in water 7 medium
  • boneless skinless chicken or turkey breast
  • lean ground chicken or turkey (93% lean)
  • fish fresh water (catfish,tilapia, trout) cooked till it flakes
  • game-buffalo (bison,ostrich, venison) cooked and diced
  • Game-lean ground (95% lean) cooked and diced
  • eggs, 2 large
  • greek yogurt, plain 1%
  • yogurt, plain, 2%
  • shellfish (shrimp, crab, lobster) cooked
  • clams, canned, drained
  • red meat, extra lean, cooked, diced
  • lean ground red meat (95%) cooked
  • shakeology 1scoop
  • tempeh
  • tofu, firm
  • pork tenderloin, diced,cooked
  • tuna, canned in water, drained
  • turkey slices, low sodium, fat free, 6 slices
  • ham slices, low sodium, fat free, 6 slices
  • ricotta cheese, light
  • cottage cheese, 2%
  • protein powder (whey, hemp, rice, pea) 1 1/2 scoops
  • veggie burger 1 medium patty
  • turkey bacon (reduced fat) 4 slices
Yellow Containers
  • sweet potatoes
  • yams
  • quinoa, cooked
  • beans (kidney, black, garbanzo, white, lima, etc) cooked and drained
  • lentils, cooked and drained
  • edamame, shelled
  • peas
  • refried beans, nonfat
  • brown rice, cooked
  • wild rice, cooked
  • potato, mashed or 1/2 of medium
  • corn on the cob 1 ear
  • amaranth, cooked
  • millet, cooked
  • buckwheat, cooked
  • barley cooked
  • bulgur, cooked
  • oatmeal, steel cut, cooked
  • oatmeal, rolled, cooked
  • pasta, whole grain, cooked
  • couscous, whole wheat, cooked
  • crackers, whole grain, 8 small crackers
  • cereal, whole grain, low sugar
  • bread, whole-grain, 1 slice
  • pita bread, whole wheat, 1 small
  • waffles, whole grain, 1 waffle
  • pancakes, whole grain, 1 small
  • English muffin, whole-grain, 1/2 muffin
  • bagel, whole grain, 1/2 small 3 inch
  • tortilla, whole wheat, 1 small 6 inch
  • tortilla, corn, 2 small 6 inch
Blue containers
  • avocado, mashed or 1/4 medium
  • 12 raw almonds
  • 8 whole raw cashews
  • 14 peanuts, whole raw
  • 20 pistachios whole raw
  • 10 pecan half raw
  • 8 walnuts halves raw
  • hummus
  • coconut milk, canned
  • feta cheese, crumble
  • goat cheese crumble
  • mozzarella low sodium shredded
  • cheddar shredded
  • provolone shredded
  • Monterey jack shredded
  • parmesan shredded
Orange containers
  • pumpkin seeds raw
  • sunflower seeds raw
  • sesame seeds raw
  • flaxseed ground
  • olives, 10 medium
  • peanuts
  • coconut unsweetened shredded
  • 21 day fix dressings
  • extra-virgin olive oil
  • extra-virgin coconut oil
  • flaxseed oil
  • walnut oil
  • pumpkin seed oil
  • nut butters (peanut, almond, cashew, etc,)
  • seed butters (pumpkin, sunflower, sesame, tahini)
This is a great tally sheets to print out and mark off of each day.
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  1. Thanks for the list!! Really, really helpful since it isn't practical to carry the 21 Day Fix book around with me all the time :)

  2. Thanks for tally sheet and list....makes it a lot easier!

  3. why do peanuts show up on both blue and orange?

  4. Shelley with this program the nuts are more broke down in the value (nutrition) you receive from eating them. So with that being said depending on the nut they put them in different categories. I hope that helps

  5. I'm gearing up to start the fix, but I have a quick question. Most whole grains make me sick . Can I use the carb balance wraps instead of WG bread, wraps? Would I still count them as a yellow?

  6. Yes you could use carb balanced wraps and yes it would be a yellow. Do you have a support group online while you do the program?

    1. I have a bb coach but she never gets back to me. We're starting on Monday and I'm trying to get my ducks in a row.

  7. does the allowed 1 orange container mean you get 1 set of orange containers?

  8. Whitney when your package comes you actually receive 2 orange containers

  9. If I use an orange container of the 21 Day Fix Salad Dressing, do I subtract the oil used in that from my daily allotment of 4 tsps. of oil or can I have the 4 tsps. of oil IN ADDITION to the salad dressing? Thanks!

    1. Marie, it would only count for the orange container

  10. I'm curious about some of the things that go into the different containers...most veggies, fruits, etc are going to actually fit in the container, but if I want to have 1/2 a sandwich and use a slice of bread, I dont want to mash my bread into that container and destroy it. But they say "if it fits in the containers, you can have it". Well I can have bread but it doesn't fit in the container

    1. For bread it would count as one yellow for one slice of bread

  11. When you measure veggies in the green container can they be cooked OR raw? Meaning if i cook spinach i get more? Thanks :)

  12. You would measure before cooking, I hope that helps

  13. How many pounds of crab equal the red container?

    1. The red container is not measured in lbs. but in oz.

  14. What would a half slice of cheese equal?

  15. do you measure veggies before they are cooked or after they are cooked I know some are stated in the book but a lot are not?I find myself measuring them before their cook and I'll have enough for my whole day but after their cooked I only have 1 container and need to make more. Please help!

  16. Can I have turnip greens instead of collard greens. I'm not a big vegetable fan. What about dill pickle slices what container. What bout baked beans n frozen whole kernel corn? If I can have these what container. I'm just starting the 21 day today. I'm very picky bout what I eat. I work all night, so I'll be doing the shake at night.

  17. I am just starting the 21 day fix and am a bit confused about how to count veggies, protein etc in a mixed recipe. I know that they have to be measured before cooking. Example recipe for tomato sauce, beef, squash, onions, mushrooms. I am also cooking and feeding my family the same foods. I am not sure how to measure each portion following my containers after cooking.Is there a formula. I don't want to cook each portion separately. Also some of the newer healthy frozen vegetables combine, starch, protein, vegetables and there is no way to separate the different categories.Do I have to just stay away from those for the days I am eating the 21 day fix?