21 DAY FIX – EATING PLAN CONTAINERS • • • • • • • • • • • • • • • • • • • • • • • • • • • Green Container Kale -‐ cooked or raw Collard Greens -‐ cooked or raw Spinach -‐ cooked or raw Brussell sprouts -‐ chopped or 5 medium Broccoli -‐ chopped Asparagus -‐ 10 large spears Beets -‐ 2 medium Tomatoes -‐ chopped, cherry or 2 medium Squash (Summer) -‐ sliced Winter Squash -‐ Cubed String beans Peppers, sweet, sliced Carrots -‐ sliced or 10 medium baby Cauliflower -‐ chopped Artichokes -‐ 1/2 medium Eggplant -‐ 1/2 medium Okra Jicama -‐ sliced Snow peas Cabbage -‐ chopped Cucumbers Celery Lettuce (Not Iceberg) Mushrooms Radishes Onions-‐ chopped Sprouts • • • • • • • • • • • • • • • • • • • • • • Purple Container Raspberries Blackberries Strawberries Watermelon -‐ diced Cantaloupe -‐ diced Orange -‐ divided into sections or 1 medium Tangerine -‐ 2 small Apple -‐ Sliced or 1 small Apricots -‐ 4 small Grapefruit -‐ sections or 1/2 Large Cherries Grapes Kiwifruit -‐ 2 medium Mango -‐ Sliced Peach -‐ sliced or 1 large Nectarine -‐ Sliced or 1 large Pear -‐ Sliced or 1 large Pineapple -‐ diced Banana -‐ 1/2 large Papaya -‐ diced Figs -‐ 2 small Honeydew Melon -‐ diced • • • • • • • • • • • • • • • • • • • • • • • • • Red Container Sardines (fresh or canned in water) 7 medium Boneless, skinless chicken or turkey breast -‐ cooked and diced Lean ground chicken or turkey (>=93% lean) -‐ cooked Fish -‐ fresh water (catfish, tilapia, trout), cooked, flaked Fish -‐ Cold Water -‐ Wild Caught (Cod, salmon, halibut, tune) -‐ Cooked & flaked Game -‐ Buffalo, bison, ostrich, venison -‐ cooked & diced Game -‐ Lean ground (>=95% lean) cooked & diced Eggs -‐ 2 large Greek yoghurt 1% plain Shellfish -‐ shrimp, crab, lobster -‐ cooked Clams -‐ canned & drained Red meat -‐ extra lean -‐ cooked & diced Lean ground red meat (.=95%) looked Shakeology -‐ 1 scoop Tempeh Tofu -‐ firm Pork tenderloin -‐ diced & cooked Tuna -‐ canned in light water -‐ drained Turkey slices -‐ low sodium -‐ fat free -‐ 6 sliced Ham Slices -‐ low sodium -‐ fat free -‐ 6 slices Ricotta cheese -‐ light Cottage cheese -‐ 2% Protein Power approx 42g Veggie burger -‐ 1 medium patty Turkey Bacon -‐ reduced fat 4 slices 21 DAY FIX – EATING PLAN CONTAINERS Yellow Container • Sweet potato • Yams • Quinoa -‐ cooked • Beans (kidney, black, garbanzo, white, lima etc) -‐ Cooked & drained • Lentils -‐ cooked & drained • Edamame -‐ shelled • Peas • Refried beans -‐ nonfat • Brown rice -‐ cooked • Wild rice -‐ cooked • Potato -‐ mashed or 1/2 medium • Corn on cob -‐ 1 ear • Amaranth -‐ cooked • Millet -‐ cooked • Buckwheat -‐ cooked • Barley -‐ cooked • Bulgar -‐ cooked • Oatmeal -‐ steelcut cooked • Oatmeal -‐ rolled -‐ cooked • Pasta -‐ Wholegrain -‐ cooked • Couscous -‐ while wheat -‐ cooked • Crackers -‐ wholegrain -‐ low sugar • Bread -‐ wholegrain 1 slice • Pita Bread -‐ whole what 1 small -‐ 4 inch • Waffles -‐ wholegrain -‐ 1 waffle • Pancakes -‐ whole grain 1 small -‐ 4 inch • English Muffin -‐ whole grain 1/2 muffin • Bagel -‐ wholegrain -‐ 1/2 small -‐ 3inch • Tortilla – whole wheat -‐ 1msall 6 inch • Tortilla corn 2 small 6 inch Blue Container • Avocado -‐ mashed or 1/4 medium • 12 almonds • 8 cashews • 14 peanuts • 2-‐ pistachios • 10 pecan halves • 8 walnut halves • Hummus • Coconut milk -‐ canned • Feta Cheese -‐ crumbled • Goat cheese -‐ crumbled • Mozzarella -‐ low moisture -‐ shredded • Cheddar Shredded • Provolne -‐ shredded • Monterey jack -‐ shredded • Parmesan -‐ shredded Orange Container • Pumpkin seeds -‐ raw • Sunflower seeds -‐ raw • Flaxseeds -‐ ground • Olives -‐ 10 medium • Peanuts • Coconut -‐ unsweetened shredded • Dressing Teaspoons Extra Virgin Olive oil Extra Virgin coconut oil Flaxseed oil Walnut oil Pumpkin seed oil nut Butters Seed Butters 21 DAY FIX – EATING PLAN CONTAINERS FREEFOODS • • • • • • • • • • • TREATS – 3 times a week replace a yellow container with a Treat Water Bar Lemon & Lime juice Vinegars Mustard Herbs -‐ fresh & dry Spice excl salt Garlic Ginger Hot Sauce -‐ Tabasco or Mexican only Flavour extracts 21 Day Seasonings Beverages -‐ 3 times a week substitute for a Yellow Container • Cows Milk -‐ 1% -‐ 8fl oz • Soy Milk • Unsweetened -‐ 8fl oz • Sweetened -‐ 6 fl oz • Almond milk • Unsweetened -‐ 16fl oz • Sweetened -‐ 8 fl oz • Coconut water 16 Fl oz • Coconut milk -‐ carton not canned • Unsweetened -‐ 12fl oz • Sweetened -‐ 8 fl oz • Fresh Fruit Juices -‐ 8 Fl OZ • Rice Milks -‐ Original or Vanilla -‐ 6fl oz • Wine -‐ 4 fl Oz Dried fruit medley Orange Chocolate chip chunks Tsp Potato Chips -‐ Plain Kettle Yellow Tortilla Chips -‐ Plain Corn Yellow Chocolate Covered almonds -‐ 6 Chocolate covered raisins Orange Banana Oatmeal cookies -‐ 2 Oatmeal Cookies with chocolate and toasted Pecans -‐ 2 cookies High Protein Chocolate Peanut Butter Snack Bars Popcorn Mix with raising, almonds & dried fruit Yellow 21 DAY FIX – EATING PLAN CONTAINERS Caloric Range Container 1,200 -‐1,499 1,500 -‐ 1,799 1,800 -‐ 2,099 2,100 -‐ 2,299 2,300 -‐ 2,499 Green 3 4 5 6 7 Purple 2 3 3 4 5 Red 4 4 5 6 6 Yellow 2 3 4 4 5 Blue 1 1 1 1 1 Orange 1 1 1 1 1 TSP 2 4 5 6 7 Monday Tuesday Wednesday Thursday Friday Saturday Sunday Meal 1 Snack 1 Meal 2 Snack 2 Meal 3 Snack 4 Protein Shake
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