📦 21 Day Fix Recipe Converter
Convert any recipe into exact 21 Day Fix container counts per serving
| Container | Color | Size (Imperial) | Size (Metric) | Food Category |
|---|---|---|---|---|
| Green | Green | 1 cup | 240 ml | Vegetables (non-starchy) |
| Purple | Purple | 1 cup | 240 ml | Fruits (all types) |
| Red | Red | 3/4 cup | 180 ml | Proteins (meat, eggs, yogurt) |
| Yellow | Yellow | 1/2 cup | 120 ml | Carbohydrates (grains, starchy veg) |
| Blue | Blue | 1/3 cup | 80 ml | Healthy fats (avocado, cheese, nuts) |
| Orange | Orange | 2 tbsp | 30 ml | Seeds & dressings |
| tsp Oil | Grey | 1 tsp | 5 ml | Oils (olive, coconut, etc.) |
| Food | Container | Amount = 1 Container | Notes |
|---|---|---|---|
| Chicken breast (cooked) | Red | 3/4 cup / ~113g | Diced or shredded |
| Ground turkey (cooked) | Red | 3/4 cup / 113g | Drained |
| Eggs (whole) | Red | 2 whole eggs | Or 1 whole + 2 whites |
| Greek yogurt (plain) | Red | 3/4 cup / 170g | Non-fat preferred |
| Brown rice (cooked) | Yellow | 1/2 cup / 100g | Cooked measurement |
| Sweet potato | Yellow | 1/2 cup / 85g | Cubed or mashed |
| Quinoa (cooked) | Yellow | 1/2 cup / 93g | Cooked measurement |
| Broccoli | Green | 1 cup / 91g | Florets, raw or cooked |
| Spinach (raw) | Green | 1 cup / 30g | Loosely packed |
| Mixed berries | Purple | 1 cup / 140g | Fresh or frozen |
| Banana | Purple | 1 medium / 118g | Sliced = 1 cup |
| Avocado | Blue | 1/3 cup / 50g | Sliced or mashed |
| Shredded cheese | Blue | 1/3 cup / 37g | Reduced fat counts |
| Almonds / Walnuts | Blue | 1/3 cup / 28-35g | Whole or chopped |
| Olive oil | tsp Oil | 1 tsp / 5ml | For cooking |
| Hummus | Orange | 2 tbsp / 30g | As a dip or spread |
| Sunflower seeds | Orange | 2 tbsp / 14g | Hulled |
| Imperial Measure | Metric (approx.) | Tablespoons | Container Fraction |
|---|---|---|---|
| 1 cup | 240 ml | 16 tbsp | 1 Green / 1 Purple |
| 3/4 cup | 180 ml | 12 tbsp | 1 Red |
| 1/2 cup | 120 ml | 8 tbsp | 1 Yellow |
| 1/3 cup | 80 ml | 5.3 tbsp | 1 Blue |
| 1/4 cup | 60 ml | 4 tbsp | 0.5 Yellow |
| 2 tbsp | 30 ml | 2 tbsp | 1 Orange |
| 1 tbsp | 15 ml | 1 tbsp | 0.5 Orange |
| 1 tsp | 5 ml | 0.33 tbsp | 1 tsp Oil |
The 21-Day Fix is made up of a meal plan and exercise program, that helps to lose even 15 pounds in three weeks. Autumn Calabrese fitness coach, created it, and it appeared on lists of popular books for more than 10 years. It gives a clear plan for 21 days, meant for good results.
Every training lasts 30 minutes, with a different real-time exercise each day. During the sessions there is only a short pause between the moves.
The 21-Day Fix: A Three-Week Meal and Workout Plan
Although the name promises speed, the program does not limit to quick results. It also helps to learn healthier eating habits and build exercise into everyday life, not only for the length of the plan, but for a long time. Everyday foods with controlled portions help to stay on the right path for the best results.
In the center of the meal plan stands the container method. For controlling portions easily, one fills the assigned containers for everyday meals. Yellow containers estimate 45 to 140 calories each portion.
For some groups of foods the portion size is half a cup, and the plan limits it to one portion a day. Daily one can use two to six spoons of nutty butter or oil, including one two-spoon portion of salad dressing. Every portion of alcohol matches to two yellow containers.
The containers maybe seem a bit silly, but they work well for gaining control over portions, especially for those that like to snack overnight.
The belly training sessions always vary, with moves like wood chops, cross leg lifts and various combinations of exercises. Good core force helps to improve the posture, stability and balance, while it reduces sports wounds and pain in the lower back. The Full Body Cardio Fix includes thick trunk chops and leg rockets.
Later, one released the 21-Day Fix with Extra Block. It has five trainings weekly during three weeks, then follows “UP-week”, which means endless progress; for relaunch and rebuild. There is also the 21-Day Fix On the Contrary, that is more difficult and meant for folks, that already ended the original version.
It aims to reach a firm belly, cut arms, toned shoulders and toned legs.
The program lasts only three weeks, what sets it apart from other prep programs, that last two to three months. Use a slow cooker to make the meal prep even simpler. There are meal plans with set portions and lists for grocery stores, together with many fast recipes for dinners, that do not pass 30 minutes.
Vegetarian options work also, pre-cook quinoa with tofu and various vegetables, then divide in the containers, is an easy mode.
For recipes one counts containers like this, that one first estimates, how many containers require every ingredient, then share according too the portion size. Commonly one shares a Recipe for four portions first, andlater changes to six, if needed.
