21 Day Fix Containers

  • Kale, cooked or raw
  • collard greens, cooked or raw
  • spinach, cooked or raw
  • brussels sprouts, chopped or 5 medium
  • broccoli, chopped
  • asparagus, 10 large spears
  • beets, 2 medium
  • tomatoes, chopped, cherry, or 2 medium
  • squash (summer) sliced
  • winter squash, cubed
  • string beans
  • peppers, sliced
  • carrots, sliced or 10 medium baby
  • cauliflower, chopped
  • artichokes, 1/2 large
  • eggplant, 1/2 medium
  • okra
  • jicama, sliced
  • snow peas
  • cabbage, chopped
  • cucumbers
  • celery
  • lettuce (not iceberg)
  • mushrooms
  • radishes
  • onions, chopped
  • sprouts

  • raspberries
  • blueberries
  • blackberries
  • strawberries
  • watermelon, diced
  • cataloupe, diced
  • orange, divided or 1 medium
  • tangerine, 2 small
  • apple, sliced or 1 small
  • apricots, 4 small
  • grapefruit, divided into sections or 1/2 large
  • cherries
  • grapes
  • kiwifruit, 2 medium
  • mango, sliced
  • peach, sliced or 1 large
  • nectarine, sliced or 1 large
  • pear, sliced or 1 large
  • pineapple, diced
  • banana, 1/2 large
  • papaya, diced
  • figs, 2 small
  • honeydew melon, diced
  • salsa, pico de gallo
  • tomato sauce, plain

  • sardines (fresh, or canned in water) 7 medium
  • boneless, skinless chicken breast, cooked and diced
  • lean ground chicken or turkey (>93% lean), cooked
  • fish, fresh water (catfish, tilapia, trout) cooked
  • fish- cold water, wild caught (cod, salmon, halibut, tuna), cooked
  • game: buffalo (bison, ostrich, venison) cooked and diced
  • game: lean ground >95% lean, cooked
  • eggs- 2 large
  • egg whites- 8 large
  • greek yogurt, plain- 1%
  • yogurt- plain, 1%
  • shellfish (shrimp, crab, lobster) cooked
  • clams- canned, drained
  • red meat- extra lean, cooked
  • lean ground red meat (>95% lean)- cooked
  • shakeology- 1 scoop
  • tempeh
  • tofu- firm
  • pork tenderloin- diced, cooked
  • tuna- canned in water, drained
  • turkey slices- low sodium, fat free- 6 slices
  • ham slices- low sodium, fat free- 6 slices
  • ricotta cheese, light
  • cottage cheese- 2%
  • Protein powder (whey, hemp, rice, pea)- 1 1/2 scoops—approx. 42 gr. depending on variety
  • veggie burger- 1 medium patty
  • turkey bacon – 4 slices

  • Sweet potato
  • yams
  • quinoa, cooked
  • beans (kidney, black, garbanzo, white, lima, etc) cooked
  • lentils, cooked
  • edamama, shelled
  • peas
  • refried beans, nonfat
  • brown rice, cooked
  • wild rice, cooked
  • potato, mashed or 1/2 medium
  • corn on the cob, 1 ear
  • amaranth, cooked
  • millet, cooked
  • buckwheat, cooked
  • barley, cooked
  • bulgur, cooked
  • oatmeal, steel cut, cooked
  • oatmeal, rolled, cooked
  • pasta, whole grain, cooked
  • couscous, whole wheat, cooked
  • crackers, whole grain, 8 small crackers
  • cereal, whole grain, low sugar
  • bread, whole grain 1 slice
  • pita bread, whole wheat, 1 small (4 inch)
  • waffles, whole grain, 1 waffle
  • pancakes, whole grain, 1 small
  •  English muffin, whole grain, 1/2 muffin
  • bagel, whole grain, 1/2 small (3 inch)
  • tortilla, whole wheat, 1 small
  • tortilla, corn, 2 small

  • avocado, mashed or 1/4 medium
  • 12 almonds, raw
  • 8 cashews, raw
  • 14 peanuts, raw
  • 20 pistachios, raw
  • 10 pecan halves, raw
  • 8 walnut halves, raw
  • hummus
  • coconut milk, canned
  • feta cheese, crumbles
  • goat cheese
  • mozzarella
  • cheddar
  • provolone
  • monterey jack
  • parmesan

  • Pumpkin seeds, raw
  • sunflower seeds, raw
  • sesame seeds, raw
  • flaxseed, ground
  • olives, 10 medium
  • peanuts
  • coconut, unsweetened, shredded
  • 21 day fix dressings
  • chia seeds

  • extra virgin olive oil
  • extra virgin coconut oil
  • flaxseed oil
  • walnut oil
  • pumpkin seed oil
  • nut butters (peanut, almond, cashew, etc)
  • seed butter (pumpkin, sunflower, sesame)

Free Foods

  • water
  • lemon/lime juice
  • vinegar
  • mustard
  • hearbs
  • spices
  • garlic
  • ginger
  • hot sauce
  • flavor extracts (vanilla, almond, peppermint, etc)

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