what to put in the containers

The 21 day fix is a popular workout program that focuses on workout routines and portion control. To achieve good results at the end of this program, it is important to follow a strict diet regimen where you only consume certain approved foods. We will look at these 21 day fix foods below, as we try and determine which items you should put into your grocery cart.

1. FRUITS (PURPLE CONTAINER)

Though it may seem fine to incorporate all types of fruits into your 21 day fix food list, some fruits have high concentrations of sugar and therefore require extreme portion control while others are not suitable for the regimen.
2 medium kiwi fruits
1 large pear
1 small apple
1 medium orange
Watermelon
Cantaloupe
Cherries
Strawberries
Raspberries
Blackberries
Blueberries
2 small tangerines
4 small apricots
Half of a large grapefruit
Grapes
Sliced mangoes
1 large nectarine
1 large peach
Pineapple
Half of a large banana
Papaya
Honeydew melon
2 small figs

2. PROTEINS (RED CONTAINER)

When it comes to the place of proteins in the 21 day fix foods list, lean proteins are favored.

Salmon
Cod 
Halibut
Tuna
Tilapia 
Catfish 
Trout 
Boneless and skinless turkey breast
Lean ground turkey
4 slices of reduced fat turkey bacon
6 slices of low sodium and fat free turkey 
6 slices of low sodium and fat free ham
Lean ground chicken
Boneless and skinless chicken breast
Flank Steak
Buffalo meat
Venison
Ostrich meat
Pork Tenderloin
2 large eggs
1 medium veggie burger patty
1.5 scoops of protein powder (rice, pea, hemp or whey)
7 medium sardines (fresh or canned)
Plain Greek yogurt
Plain yogurt
Lobster
Shrimp
Crab
Clams
Extra-lean red meat
Firm tofu
Tempeh
Light ricotta cheese
Cottage cheese

3. VEGETABLES (GREEN CONTAINER)

Cucumbers
Lettuce (excluding iceberg lettuce)
Celery
Asparagus
Chopped cauliflower
Broccoli
Green Beans
Spinach (raw or cooked)
Squash (summer squash and all winter varieties)
Peppers (sliced or sweet)
Onions
Kale (raw or cooked)
Collard greens (raw or cooked)
5 medium Brussels sprouts
Beets
2 medium Tomatoes
10 medium baby carrots
Half of a large artichoke
Half of a medium eggplant
Okra
Snow peas
Radishes
Mushrooms
Sliced jicama

4. CARBOHYDRATES (YELLOW CONTAINER)

Oatmeal (not instant oatmeal)- can be steelcut or rolled
Brown rice
Wild rice
Whole grain pasta
Cooked quinoa
Buckwheat
Barley
Amaranth 
Millet
Whole wheat couscous
Bulgar
Black beans
Nonfat refried beans
Pinto beans
Whole grain tortillas
Sweet potatoes
Red skin potatoes
Ezekiel bread
Yams
Lentils
Peas
Mashed potatoes
1 ear of corn on the cob
8 small whole grain crackers
Whole grain cereal
1 slice of whole grain bread
1 whole grain pancake or waffle 
1 small whole grain pita bread
English muffin

5. OILS AND SEEDS (ORANGE CONTAINER)

Extra virgin oil
Walnut oil
Flaxseed oil
Extra virgin coconut oil
Pumpkin seed oil
Sunflower butters
Pumpkin butters
Sesame butters
Peanut butters (All natural)
Almond butters
Cashew butters
Chia seeds
10 medium olives

A single teaspoon of the above 21 fix foods oils is recommended.

6. HEALTHY FATS AND CHEESES (BLUE CONTAINER)

Goat cheese
Feta cheese
Shredded mozzarella, parmesan, provolone, Monterey Jack and cheddar
Avocado
Hummus
Unsweetened coconut
Raw unsalted cashews
Raw unsalted almonds
Raw and whole peanuts, pecans, walnuts and pistachios