My First Week on the 21 Day Fix

I started the 21 Day Fix food plan on Sunday, November 27th and committed to following it for the week.  You can read about the how and why NOW here if you like.

Just a quick recap....

According to the formula suggested, I calculated my food allotment by colored container.

GREEN holds about 1 cup and is for vegetables. I am allowed 3 each day.

RED holds about 3/4 cup and is for protein. I am allowed 4 each day.

PURPLE holds about 1 cup and is for fruit. I am allowed 2 each day.

YELLOW holds about 1/2 cup and is for beans and grains and potatoes.  I am allowed 2 each day.

BLUE holds about 1/3 cup and is for cheese, avocado, nuts and hummus. I am allowed 1 per day.

ORANGE holds about 2 Tbs and is for seeds and olives and chopped nuts. I am allowed 1 per day.

I am also to have 2 tsp of healthy oils or nut butters.

I know myself and my limitations pretty well. I am going to allow myself all the leafy greens, ie. baby Spring mix and spinach, that I want without measuring or counting them.  The 3 GREEN servings of veggies will be for everything else, and if I am hungry, I will have more of them.

So, here is how it has been going so far. 

Sunday, November 27th

Breakfast at 9 a.m.

• 1 egg and 2 slices of turkey bacon
• 1/2 red grapefruit

1 RED, 1 PURPLE

After run snack at 10:30 a.m.

• 1-1/2 scoops vegan protein powder
• 10 ounces water
• 1/2 small banana
• 6 raspberries

1 RED, 1 PURPLE

Lunch at 12:00 p.m.

• homemade Butternut Squash and Red Pepper soup
• baby Spring mix, spinach
• white kidney beans
• cucumber, tomato, onion
• avocado oil/apple cider vinegar dressing

2 GREEN, 1 YELLOW, 1 tsp oils

Snack at 3:00 p.m.

• baby carrots
• raw almonds

1 GREEN, 1 ORANGE

Dinner at 5:45 p.m.

• shrimp
• white rice
• avocado
• green onion, cucumber

1 RED, 1 YELLOW, 1 BLUE, 1/2 GREEN

Snack at 6:30 p.m.

• 1 tsp peanut butter

1 tsp oils

Totals for the day:

3 RED, 2 PURPLE, 2 YELLOW, 1 BLUE, 1 ORANGE, 3-1/2 GREEN, 2 tsp oils

My Fitness Pal calculated 1062 calories and I was a bit concerned that this number is too low.  I was only at 82g of protein for the day which is not enough for  me. When I reviewed the day's menu, I realized I only had eaten 3 RED when I should have had 4 RED.  This will make a difference going forward... I am determined to get the hang of this thing!

For those Weight Watchers reading... this was only 20 Smart Points for the whole day.

I ate dinner somewhat earlier than normal after a smaller-than-usual afternoon snack, so I fully expected to be hungry during the evening.  But I was not.  I really only at the peanut butter because I had already recorded it. I did have a cup of coffee, and a few glasses of water throughout the evening, like I usually do, and went to bed at 10:30 p.m. feeling quite pleased with myself!

Using the containers to measure some lunch ingredients.

And eventually there was soup and salad for lunch.

White rice is not on the 21 Day Fix food list, but I had already planned this dinner and cooked the rice so went ahead and had it anyway. Love sushi bowls!

Monday, November 28th

I expected to wake up famished... I did not.  And I made up the day's menu while enjoying a cup of coffee.  I forgot to buy lemons on the weekend and so have not had my warm lemon water the past couple of days. Drat.

Pre-Workout Snack at 7:30 a.m.

• 3/4 scoop chocolate whey protein
• 8 ounces water
• 1/2 banana

1/2 RED, 1 PURPLE

Breakfast at 9:45 a.m.

• 1 egg and 2 slices of turkey bacon
• shredded zucchini and white onion

1 RED, 1 GREEN

Lunch at 12:00 p.m.

• baby Spring mix, spinach
• 1/2 cup white kidney beans
• cucumber, tomato, onion
• light feta cheese
• avocado oil/apple cider vinegar dressing

1 GREEN, 1 YELLOW,  1/2 BLUE, 1 tsp oils

Snack at 3:45 p.m.

• 1 mini Baby Bel cheese wedge
• 2 low fat turkey pepperoni

1/2 BLUE, 1/2 RED

Dinner at 6:00 p.m.

• barbecued chicken breast
• steamed green beans and baby carrots
• baked sweet potato

1 RED, 1 GREEN, 1 YELLOW

Snack at 7:30 p.m.

• Greek yogurt
• blueberries
• hemp seeds
• peanut butter

1 RED, 1 PURPLE, 1 ORANGE, 1 tsp oils

Totals for the day:

4 RED, 2 PURPLE, 2 YELLOW, 1 BLUE, 1 ORANGE, 3 GREEN, 2 tsp oils

My Fitness Pal calculated 1170 calories and I am more comfortable with that.  116g of protein is much better for me. It was 22 Weight Watchers Smart Points.   Confession...  I am kinda missing my PB2, and my raisins and dates, and handfuls of nuts, too.  But I am going to persevere and see if I can find a way to work some into the food plan.

I admit to being fairly hungry for my afternoon snack by the time 3:45 rolled around... I took myself out for a long afternoon walk at about 2:30 when I might normally have a snack, for diversion sake... and a couple of bottles of water along the way helped too.

Always love a warm breakfast after a workout.

Quite a substantial evening snack.

Tuesday, November 29th

 Again, I made up the day's menu while enjoying a cup of coffee. It took some juggling but I managed to work in a couple of my favorite food items that I have missed... PB2 and my High Protein Puck at breakfast.


Breakfast at 9:30 a.m.

• High Protein Puck made with: 
• 1-1/2 Tbs pumpkin seed protein powder
• 3 Tbs egg whites
• 2 Tbs sweet potato
• 2 Tbs PB2
• 1/2 banana
• 2 slices turkey bacon

1RED, 1 PURPLE, 1/2 YELLOW

Snack at 11:00 a.m.

• baby carrots and mini cucumbers

1 GREEN

Lunch at 12:30 p.m.

• apple
• 2 Tbs dried cranberries
• chopped pecans
• feta cheese
• fat free Poppyseed dressing 
• barbecued chicken breast

1/2 YELLOW,  1/2 BLUE, 1 ORANGE, 1 PURPLE, 1 RED

Snack at 3:45 p.m.

• grape tomatoes and cucmbers
• 2 low fat turkey pepperoni

1 GREEN, 1/2 RED

Dinner at 6:00 p.m.

• edemame pasta
• olive oil
• parmesan cheese shreds
• green onions
• green and red peppers

1 GREEN, 1/2 BLUE, 1 RED, 1 YELLOW, 1 tsp oils

Dessert Snack at 6:30 p.m.

• Greek yogurt
• peanut butter

1/2 RED,  1 tsp oils

Totals for the day:

4 RED, 2 PURPLE, 2 YELLOW, 1 BLUE, 1 ORANGE, 3 GREEN, 2 tsp oils

Entered into My Fitness Pal, it totalled 1226 calories with 106g of protein... 23 Weight Watchers Smart Points.  I was a bit fidgetty in the evening and would have loved to nibble on something around 9 o'clock but didn't give in. It is a slippery slope once I break the rules!

One of my favorite breakfasts.

I don't normally snack on veggies but really enjoyed nibbling on these baby carrots and cucumber slices while working at my desk.

I love love love this apple slaw, and adding the chicken made it a complete and filling meal.

 Each morning I use my colored pens and notebook to plan my day's menu, and then enter it into My Fitness Pal to track the macros.  Once the day is planned,there are fewer decisions to make and I am not food obsessed all day long wondering what I am going to eat.

Wednesday, November 30th

Finally picked up some lemons so I really enjoyed a lovely glass of warm lemon water after a great night's sleep.  Then I planned the day while having my coffee.

Pre-Workout Snack at 7:30 a.m.

• 3/4 scoop chocolate whey protein
• 8 ounces water

1/2 RED

Breakfast at 9:45 a.m.

• 1 egg and 2 slices of turkey bacon
• sauteed onion, red pepper
• campari tomatoes

1 RED, 1 GREEN


Snack at 11:15 a.m.

• Greek yogurt
• dark cherries

1/2 RED, 1 PURPLE

Lunch at 1:00 p.m.

• baby Spring mix, spinach
• albacore tuna
• tomatoes, onion, capers
• avocado
• avocado oil/apple cider vinegar dressing

1 GREEN, 1 BLUE, 1 RED, 1 tsp oils

Snack at 3:45 p.m.

• quinoa
• blueberries
• chopped walnuts

1 YELLOW, 1/2 PURPLE, 1 ORANGE

Dinner at 6:00 p.m.

• pork loin chop
• apple slices sauteed in butter and cinnamon
• green beans, baby carrots

1 RED, 1 GREEN, 1/2 PURPLE, 1 tsp oils

Snack at 7:30 p.m.

• Weight Watchers salt and vinegar chips

1 YELLOW

Totals for the day:

4 RED, 2 PURPLE, 2 YELLOW, 1 BLUE, 1 ORANGE, 3 GREEN, 2 tsp oils

All in all a good day.  Sometimes on the 4th day of a new food plan my resolve starts to slip a bit and I cheat.  Not this time. I am determined to see this through the week.  Today my calories totalled to 1222 with 109g of protein... satisfying and enough.

My huge lunch salad... delicous!

I wasn't sure about this snack of quinoa with berries and walnuts, but it was really tasty.

The apple slices sauteed in butter with a bit of stevia and cinnamon really added to this meal.

Thursday, December 1st

I sipped my warm lemon water while I planned the day.  Then I had some my coffee.

Breakfast at 8:30 a.m.

• Cafe Latte Shakeology
• 1 cup almond milk
• 1/2 banana

1 RED, 1/2 YELLOW, 1 PURPLE


Lunch at 11:15 a.m.

• homemade Roasted Butternut Squash and Red Pepper Soup
• chopped broccoli salad:
• broccoli, green onions, orange bell pepper
• chopped pecans
• crumbled low fat feta
• dried cranberries
• chicken breast
• sugar free raspberry dressing

1-1/2 GREEN, 1 ORANGE, 1/2 BLUE, 1/2 YELLOW, 1 RED

Snack at 4:30 p.m.

• Baby Bel cheese wedge
• baby rice rusks
• turkey pepperoni

1/2 BLUE, 1/2 RED

Dinner at 6:30 p.m.

• wild Pacific salmon burger
• baby Spring mix
• tomatoes, cucumber, onion
• avocado oil/balsamic vinegar
• low fat fudgsicle

1 RED, 1 GREEN, 1 tsp oils, 1 YELLOW

Snack at 8:30 p.m.

• Greek yogurt
• chopped apple
• peanut butter

1/2 RED, 1 PURPLE, 1 tsp oils

Totals for the day:

4 RED, 2 PURPLE, 2 YELLOW, 1 BLUE, 1 ORANGE, 3-1/2 GREEN, 2 tsp oils

I was quite surprised that my lunch, even though a large salad, kept me satisfied for the whole afternoon till snack time at 4:30.  And just a note... the baby rice rusks that I have occasionally with cheese for my afternoon snack only have 15 calories total, so although I do record them in My Fitness Pal, I am not counting them here.  So total calories for the day were 1220 with only 95g of protein. The Shakeology protein powder has only 16g of protein but is considered a whole RED serving.

Love the taste and I know it is a healthy start to my day.

My lunch salad was fabulous!

Friday, December 2nd

Again, I really enjoyed a tasty glass of warm lemon water while planning the day's meals.  Then I sipped my coffee.

Pre-Workout Snack at 7:30 a.m.

• 3/4 scoop chocolate whey protein
• 8 ounces water

1/2 RED

Breakfast at 9:45 a.m.

• 1 egg
• 2 slices of turkey bacon
• 1/2 red grapefruit

1 RED, 1 PURPLE

Lunch at 12:00 p.m.

• chicken breast
• green peppers, onion, tomatoes
• quinoa
• avocado oil/ACV
• homemade Roasted Butternut Squash and Red Pepper soup

1 RED, 2 GREEN, 1 BLUE, 1 YELLOW, 1 tsp oils

Snack at 2:30 p.m.

• 1 apple
• peanut butter

 1 PURPLE, 1 tsp oils 

Snack at 3:30 p.m.

• 2 mini Baby Bel cheese wedges
• 2 baby rice rusks
• 1 BLUE, 1/4 YELLOW

Dinner at 6:00 p.m.

• pork loin chop
• green beans

1 RED, 1 GREEN

Snack at 7:30 p.m.

• Greek yogurt
• PB2
• raisins
• pecans

1/2 RED, 3/4 YELLOW, 1 ORANGE

Totals for the day:

4 RED, 2 PURPLE, 2 YELLOW, 1 BLUE, 1 ORANGE, 3 GREEN, 2 tsp oils

Yes, I counted the 2 packages of rice rusks today as they total 30 calories which I think is a bit more than I consider negligible... and they complemented the PB2 and raisins in my evening snack to make up a YELLOW container.    Today's calorie count came out a bit higher at 1302 with 114g Protein.

The addition of the quinoa to my lunch salad was a real change for me.

Saturday, December 3rd

On Saturdays mornings I like to attend a local Weight Watchers meeting... to catch up with some friends there and also get weighed.  So, I did not do my planning while I drank my lemon water and then coffee.

 knew that I was going to add some extra YELLOW foods to my menu and also enjoy a gluten free beer with my late afternoon snack.  I did record my eats, though, and it worked out to just over 1600 calories on My Fitness Pal... about 120g protein.

And my weigh in results on Saturday morning?  Well, all of this effort rewarded me with a .8 lb loss on the scale.  Now I know that doesn't sound like much, but it was over 6 days and honestly, even though I was a bit disappointed in the amount, I was happy for a loss.

Lunch was zoodles sauteed with onion and green pepper and chicken.   Mmmm.

And some parting thoughts...

• I know that planning my menu for the day first thing in the morning is a good idea for me.  It helps me make all of the food decisions at once.  After that, it is a matter of timing.  That has helped release me from the what am I going to eat obsession.
• The macro numbers I recorded this week are very close to the numbers I was aiming for before starting it... yes, the carbs are lower somewhat, but the protein and fats are almost right on.  
• I think that ignoring the leafy greens in my colored container count is the right way for me to go.  I do not want to feel too deprived or get too hungry.
• I have learned to make little deals with myself, trading one food for another, or putting it off till tomorrow even. It works for me.
• The colored containers are a good way to measure for portion control.
• The program itself leads one to a variety of food group selections, and appropriate amounts of protein, carbohydrates and fats. It allows limited/reasonable amounts of cheese and nuts and healthy oils/fats.
• It is not a crazy, unhealthy fast weight loss diet and it is liveable.
• And yes, I am going to continue with another week... I have already planned Sunday's menu.

Thanks for hanging in with me this week.