The 21 21 day fix food list programme (and its updated version, Portion Fix) uses a simple, colour-coded system of portion control containers to make healthy eating easy. You fill the containers with approved foods from specific lists, and the number of containers you receive each day depends on your calorie bracket, which is calculated based on your weight, activity level and goals.
The 21 day fix food list, created by Autumn Calabrese, makes it simple with colour-coded portion-control containers and a clear list of approved foods. There’s no more guesswork — just fill the right container with approved foods and enjoy!
Container Sizes & What They Represent
- Green Container — Vegetables (1 cup)
- Purple Container — Fruits (1 cup)
- Red Container — Proteins (¾ cup)
- Yellow Container — Carbohydrates (½ cup)
- Blue Container — Healthy Fats (⅓ cup)
- Orange Container — Seeds & Dressings (2 tablespoons)
- Teaspoons — Oils & Nut Butters (1 tsp)
Some programs also include a Shakeology shaker cup (counts as 1 Red).
Approved Food Lists by Container
Green Container (Vegetables)
Fill with non-starchy veggies (raw or cooked):
- Kale, spinach, collard greens, mustard greens, watercress
- Broccoli, cauliflower, Brussels sprouts, asparagus
- Lettuce, cabbage, bok choy, celery, cucumbers
- Peppers (sweet), tomatoes, tomatillos, carrots, beets
- Eggplant, okra, jicama, snow peas, string beans
- Mushrooms, radishes, onions, sprouts, bamboo shoots
- Winter squash, summer squash, pumpkin, chayote
- Seaweed, vegetable broth (2 cups), fresh salsa/pico de gallo
Purple Container (Fruits)
- Berries (raspberries, blueberries, blackberries, strawberries)
- Apple, pear, peach, nectarine, plum, apricot
- Orange, tangerine, grapefruit, kiwi, grapes, cherries
- Mango, pineapple, papaya, watermelon, cantaloupe, honeydew
- Banana (½ large), figs (2 small)
- Unsweetened applesauce (¾ cup), pumpkin puree (⅔ cup)
- Store-bought salsa or plain tomato sauce (in moderation)
Red Container (Proteins)
- Chicken or turkey breast (boneless, skinless), lean ground turkey/chicken (≥93% lean)
- Fish (salmon, tuna, cod, halibut, tilapia, etc.), shellfish (shrimp, crab, lobster)
- Lean red meat or game (extra-lean, ≥95% lean), pork tenderloin
- Eggs (2 large) or egg whites (8 large)
- Greek yogurt or plain yogurt (2%), cottage cheese (2%)
- Tofu (firm), tempeh, protein powder (1–1½ scoops)
- Shakeology (1 scoop), veggie burger (1 medium patty)
Yellow Container (Carbohydrates)
- Sweet potato or yam (½ small or chopped)
- Brown rice, wild rice, quinoa, oats (steel-cut or rolled), barley, bulgur
- Beans/lentils (cooked, drained), edamame (shelled)
- Whole-grain pasta or couscous (cooked)
- Potato (½ medium), corn on the cob (1 ear), plantains (½ medium)
- Whole-grain bread (1 slice), whole-grain tortilla (1 small), English muffin (½)
Blue Container (Healthy Fats)
- Avocado (¼ medium)
- Cheese (feta, goat, mozzarella, cheddar — shredded or crumbled, in moderation)
- Nuts: 12 almonds, 8 cashews, 14 peanuts, 20 pistachios, 10 pecan halves, 8 walnut halves
- Hummus, coconut milk (canned)
Orange Container (Seeds & Dressings)
- Seeds: pumpkin, sunflower, sesame, flaxseed, chia, hemp
- Nut butters (peanut, almond, etc. — in small amounts)
- Oil-based salad dressings, olives (10 medium)
- Cacao nibs, unsweetened shredded coconut
Teaspoons (Oils & Nut Butters)
- Extra-virgin olive oil, coconut oil, flaxseed oil, walnut oil
- Nut butters (measured carefully)
Free Foods (use in moderation): Lemon/lime juice, vinegars, mustard, hot sauce, herbs/spices, vegetable broth, coffee/tea (unsweetened).
How to Use the 21 Day Fix Food List
- Calculate your daily calorie target (the program provides a formula or calculator).
- Based on your bracket, you get a specific number of each colored container per day (e.g., 4 Green, 3 Purple, 4 Red, etc.).
- Fill the containers with foods from the lists above — mix and match as you like.
- Track everything to stay within your daily allotment.
The beauty of the system is its simplicity: no calorie counting required once you know your containers.
Pro Tips
- Prioritize whole, minimally processed foods from the lists.
- Drink plenty of water.
- Include Shakeology or a high-quality protein shake as a Red container option.
- The program allows limited treats in some versions (check your specific guide).
Note: The exact lists and container counts can vary slightly between the original 21 Day Fix and the updated Portion Fix or 21 day fix food list. For the most accurate and personalized plan, refer to the official Beachbody/BODi nutrition guide that comes with the program.
