How does eating plan and container system work?
Meal planning is a huge part of staying successful with the 21 Day Fix. Here is a great video that Autumn has made about getting started with the eating plan for the 21 Day Fix.
Does Shaekology count as one of my containers? If so, which one?
Your Shakeology counts as one of your red containers. If you choose to add any fruit, veggies, juice, etc. you would count those containers separately.
Can I add almond milk to my Shakeology?
Yes, you are welcome to use almond milk in your Shakeology cup. In your Eating Plan it says that almond milk may be substituted up to three times a week by replacing one of your yellow containers. That being said, Autumn does NOT count unsweetened almond (or coconut) milk so if you would like to use it in your Shakeology (or coffee) I say it can be used without subbing any containers ;-). Please see this video for additional information: https://www.youtube.com/watch?v=s5B4dXJdigc
What are some recipes I can reference that are 21 Day Fix approved?
With the suggestions of my challengers I have compiled a list of 21 Day Fix Recipes to help inspire you. In the future I will also post Clean Eating Recipes that are 21-Day Fix friendly so be sure to check back soon.
Pinterest and Yummly are also wonderful to finding ideas and you can compile your own online “recipe” book.
Below are some other websites that may also be helpful:
What if I’m not hungry? Do I have to eat all that food?
No, you don’t but you should try. Sometimes hunger comes and goes. One thing you might notice about healthy food is that it has a lot more volume than that sugar and salt dense junk food. You may find yourself filling up quickly on these healthier foods. And that’s okay, just eat what you can. BUT, don’t use it as an excuse not to eat the foods you don’t like because you fill up on the ones you do. If you have to skip containers, rotate the ones you are skipping throughout the week. Also, it’s always okay to skip the yellow container. 😉
What if I’m starving? Can I eat more?
If you are feeling legitimate hunger you should definitely listen to your body’s cues and feed it. It is really hard to overeat the green containers, so if you need extra food add another green to your daily menu plan. Also, did you have your Shakeology? It is formulated to help minimize cravings. My challengers on Shakeology rarely feel hungry.
What is the best way to plan and track my meals?
I provide several meal planning templates and food trackers to all of my challengers that they can fill out. Here are a few templates I have pinned on Pinterest for some ideas. Another great option is purchasing one of the many apps available for your mobile device. While none are Beachbody sponsored, there are several that you can use to track your containers. I personally use the 21 Day Companion app.
When do I do the 10 Minute Abs Workout?
The 10-Minute Fix for Abs is great to add in when you want extra core work. Aim to do it 3 times a week for maximum results.
Why am I not losing weight on the 21 Day Fix?
Some of my challengers find that in the first week or so they don’t lose weight. I always suggest that you wait to take measurements and weigh yourself at the END of your journey. I know that isn’t easy, so I want you to focus on getting getting fit, toned, and feeling better overall. All of which the 21 Day Fix will help you accomplish. Weight loss should be secondary to that. This article by Autumn Calabrese will shed some light on that:
Also, a note about weight gain: When you’re new to strength training or changing your fitness routine, your muscles may store water to protect themselves and to aid in recovery. Once you get used to the workouts, some of the water will shed and you’ll drop weight. Stick with the plan and you WILL see results.
What are some healthy substitutions for things like butter, mayo, etc. when eating on the 21 Day Fix meal plan?
Just because a recipe you find doesn’t contain all of your approved foods doesn’t mean you have to write it off just yet. You can make healthier substitutions for some ingredients to allow for an approved meal without affecting the taste too much. Below are a list of clean eating substitutions on the 21 Day Fix eating plan.
- White or Brown Sugar – Honey, maple syrup, Stevia, date sugar, maple sugar flakes, applesauce, vanilla
- White Flour – Wheat flour, oat flour, chickpea flour, rice flour, quinoa flour
- Sour Cream – Nonfat plain Greek yogurt
- Butter – Olive oil, sunflower oil, coconut oil, grape seed oil, walnut oil, mashed avocado
- Oil (for baking) – Applesauce, Greek Yogurt
- Table Salt – Himalayan Sea salt
- Heavy Cream – Nonfat plain Green yogurt or evaporated milk
- Soy Sauce – Coconut aminos or low sodium soy sauce
How do I count things that are combined in one dish?
Casseroles, crock pot meals, soups, etc. can sometimes be difficult to figure out when you are starting your 21 Day Fix journey. However, page 71 in the 21 Day Fix Meal plan, might help you with this. On that page, dishes such as lasagna, soups, tacos, burritos, tuna noodle casserole are accounted for. Intuition comes in when you analyze the ingredients in the dish. What would they count as if counted separately? If your main components are red, yellow, and green, then count off one of each (the serving size is a green container – but don’t check off only the green!).
Why are there two orange containers provided when I am only allowed one orange container a day?
Because the orange containers are often used for your dressings Beachbody has provided you with an extra orange container for storing and transporting your dressings.
Is it normal to have digestive changes when starting the 21 Day Fix or Shakeology?
A lot of people have changes in their digestive systems when starting Shakeology or changing their diet. This is normal and should resolve within a few days. Make sure you are drinking enough water every day. If you are feeling constipated you can start with 1/2 scoop (or 1/2 pack) of Shakeology a day and work up to a full pack a day.