This 21 Day Fix Container Guide has everything you need to know (colors, foods, calories!) about your 21 Day Fix/Ultimate Portion Fix containers. A great source for helping you choose storebought items for the 21 Day Fix!
These are all rough estimates as nutritional information is not always accurate. I did my very best to bring you the most accurate information at the time of this posting.
Hey, Fixers! Let me preface this guide a bit before we jump right in!:
Recently in the 21 Day Fix support group that I co-host on FB (ok, so that makes me sound a bit like a game show host - You've just won a new lifestyle! - but you get the picture), a LOT of people have been asking how many calories/ fat / carbs / magic go into each container for the purposes of choosing store-bought products like bread and such.
It's also great information to have if you're trying to turn your own recipe into containers and it uses something that maybe isn't explicitly in the book (like flour, for example).
So I offered to do the work of figuring it all out and to write a post about it, but I really struggled with whether or not to post this and here's why...
The 21 Day Fix and Ultimate Portion Fix aren't only about calories, but also fats and carbohydrates (macronutrients, if you will). Calories are not the end-all be-all of nutrition or weight loss, the same way the numbers on a scale don't give you the whole picture of your health and fitness.
I worried that having this info might prompt some of you to start counting calories (defeating the whole purpose and basically just making everything more complicated).
So please, please, please don't start counting calories just because the calories are here (they're only rough estimates anyway). This program works because it's SO much easier than that.
I do hope, however, that this post will help you make good choices at the grocery store and even convert your own recipes into the 21 Day Fix masterpieces that would make Julia Child green with envy (Don't roll your eyeballs at me, I have faith in you.).
Free Printable!
Print this PDF and throw it up on the fridge for quick reference (PDF also includes container sizes!)
For a full updated list of approved foods, click here!
Ok, peeps. Here are all of your container deets:
♥ Green Container
- 1 Cup
- Calories: between 30 - 50 per serving; 40 calorie average
Foods include: tomatoes, asparagus, broccoli, onions, snow peas, zucchini, butternut squash, homemade salsa (½ cup!), vegetable broth (2 cups) etc..
Surprisingly excluded: corn (yellow), regular sweet peas (yellow), pumpkin puree (purple)
♥ Purple Container
- 1 Cup
- Calories: between 50 - 100 per serving; 75 calorie average
Foods include: cantelope, apples, bananas, pumpkin puree (⅔ cup), strawberries, unsweetened applesauce (¾ cup), grapes, mango, etc..
♥ Red Container
- ¾ Cup
- Calories: between 100 - 200 per serving; 145 calorie average
- Protein: 12 - 25 grams per serving; 21 grams of protein on average
- Fat: 2 -12 grams per serving; 6 grams of fat on average
Foods include: chicken, turkey, duck, fish, pork tenderloin, lean beef, shellfish, game, eggs, tofu, tempeh, greek yogurt, cottage cheese, ricotta cheese, etc...
♥ Yellow Container
- ½ Cup
- Calories: between 90 - 130 calories per serving; 115 calorie average
- Carbs: between 15 - 30 grams of carbs per serving; 22 carbs per serving on average
Foods include: Sweet potatoes, brown rice, whole grain pasta, quinoa, beans, lentils, sweet peas, corn, whole grains (such as barley, millet, etc.), whole grain bread, whole grain pancakes/waffles, etc..
Important flour note! ¼ cup of whole grain flour or whole grain pastry flour is equal to 1 Yellow. Want more info on how to count homemade baked goods? I give a little lesson in my 21 Day Fix Cornbread post!
Another important note! Beachbody recently changed the yellow treat and beverage swaps - here is their info on that.
♥ Blue Container
*Just a note: I have the blue container listed here as holding ⅓ of a cup. There is much debate about this because Beachbody's most recent materials say that it is only ¼ cup. Having measured this about a million times with different measuring cups (and making sure I can get the lid all the way on), I respectfully disagree. However, if you feel more comfortable measuring your blue as ¼ cup, you do you!
- ⅓ Cup
- Calories: 100 - 160 calories per serving; 120 calories on average
- Fat: 8 - 16 grams of fat per serving; 10 grams on average
Foods include: avocado, nuts, hummus, canned coconut milk and cheese.
♥ Orange Container
- 2 Tablespoons
- Calories: 50 - 150 calories per serving; 120 calorie average
- Fat: 4 - 16 grams of fat per serving; 10 grams on average
Foods include: salad dressings, olives, seeds, pine nuts, peanuts, unsweetened shredded coconut.
♥ Teaspoon
- Calories: 32 - 40 calories per serving; 35 calorie average
- Fat: 3 - 5 grams of fat per serving; 4 grams on average
Foods include: healthy oils, nut butters, butter, mayo, etc..
Andrea says
This was so helpful to me! Thank you so much Stephanie! ~ Andrea
Stephanie says
I'm so glad and you're so welcome!!
Kimberly Cardy says
Hello, I’m curious what container oat yogurt would fall under?
Stephanie says
I'm sorry to say I've been missing the boat on this one, I didn't even know it was a thing until this comment! Are you making your own (if so I'd need to see the recipe to determine the counts) or is there a particular store-bought brand you're using that I could take a look at for you?
KS says
Hi
Thank you for all the info. The above is great.
What if you wanted to do lower carb? Would you take 1 yellow and 1 purple out? I’m plan A.
Stephanie says
Hi! I'm curious why you want it to be lower carb? I honestly wouldn't recommend it with this program, it's designed to give your body what it needs macro-wise and that includes carbs. Also, if you aren't getting the amount of calories that your plan indicates (this is assuming you're trying to lose weight), this could impact your results because your body can go into "starvation mode" and try to hang on to any body fat.
Robbin says
Hello!
Your link to the vegan PDF is broken. Thanks!
Stephanie says
Ah! Thank you!!
Ashley says
Are the yellow container strictly carbs or net carbs? Do net carbs apply at all in 21 Day Fix?
Stephanie says
Hi! Net carbs don't apply to 21 Day Fix. The macros are calculated for you for each container and the total number of carbs/calories are used to determine what goes in the yellow container. 🙂
Lindsay Egan says
Thank you for researching this and posting it. It’s so helpful. Do you think it’s okay to swamp out a fruit for a yellow sometimes? I’m in plan a and it’s hard only having two yellows. Do you fill the containers and push the ingredients down in them, as long as the lid goes on? For example shredded cheese do you just fill it to the top of the blue container or do you push it down and really fill the blue container with as much as you can as long as the lid goes on?
Thank you for your answers to my questions and your help.
Stephanie says
Hi! I totally stuff those containers full! As long as you can properly get the lid on, you're good! Autumn has said that you shouldn't swap containers that way because each one has different macros and nutrients that your body needs and it all works together towards weight loss. I'm in plan A also, so I feel your 2 yellow pain! I use a lot of winter squash (like butternut and spaghetti squash) to give me that carb-y feel even though they count as a green. You can also look for bread products that you can count as 1/2 of a yellow instead of a full yellow - like whole-grain bread that's around 50-60 calories a slice (a yellow container is around 100 calories), Joseph's Oat and Flax pita bread is another great one. I know there are some wraps, too. Hope this was helpful!
Nichole says
May I ask how you figured out the protein/fat/carb breakdown? I am just curious as sometimes I am trying to figure out if a food will fit in or not.
Also, BB came out with official documents that day the Blue is 1/4 not 1/3. You just might wan to adjust it. 😉
Thank you!
Stephanie says
Hi! I just went through all of the items on each list and used a few different websites - like the USDA website (and nutrition labels that were at my house) to get the nutritional info and to make an average for each container. It's really just a rough estimation to help people figure out things that aren't necessarily on the list (like flour, for instance). As far as the blue goes, I've read that, but I've measured that container multiple times and have always come out with 1/3 cup, so I'm sticking with it! That's the container that people are using, so I want to make sure that my measurements are accurate for that. Also because I'll take all the blue I can get! 😉
Leigh Myers says
I am so glad that I found this for my BBF just found out that she is type 2 diabetic and I am working hard to help her get everything under control. I have been looking for something that would be easy and one night 21 day fix came to mind since it was something that I have tried at one time( fell off the wagon). Now that I will know about how many carbs are in a yellow we really can get started this next month.
Stephanie says
I'm so glad it's helpful! Just know that each container is a range, so she still may need to really check labels and things when she's calculating carbs. 🙂
Rhonda says
This is awesome!!!
Stephanie says
Thanks! I hope it's helpful to you!
Tiina says
This is hugely helpful, thanks so much!
Stephanie says
You're welcome!
Evie says
Hi! I saw that yellow corn was down for a vegetable, but according to the book it is said to be a carb. Is there an updated version that I missed?
Stephanie says
Hi! Maybe I need to clarify in the post, but what I was saying is that corn is EXCLUDED from the green list, meaning it isn't on it. I have the word "yellow" next to corn in parenthesis to indicate that it is a yellow container instead of a green. Sorry for the confusion! Goodness I wish they were a green though!!
Victoria L. says
Hi! This is so helpful, but I can't find any information anywhere about carrots! Are carrots considered a vegetable or a carb with 21 Day Fix? Thank you!
Stephanie says
Hi! Carrots are a green, they're in the book, you must've just missed it! I just double checked mine to be sure 🙂
Erika says
Hi Stephanie! Thank you so much for sorting out the breakdown of each container. I've just started the Fix myself and will be working with my mother to help her as well, and this background info will help a lot with explaining the concepts to her as well as how to translate packaged foods into the Fix method. I was literally about to figure out these caloric averages myself when I found your blog -so thank you for doing this heavy lifting and taking the time to share it!
Stephanie says
Absolutely!! I'm so glad it's helpful. I know I personally refer to it all the time! Good luck to you and your mama!
Vicky says
Thanks for this blog. just started the 21dayfix. I hope it will work. If I understand correctly no carbs (yellow) for dinner?
Stephanie says
Hi Vicky! I'm so excited for you! As someone who's done it and has watched SO many others do the program, I can definitely say that it'll work if you work it! Also, with the 21 Day Fix, you can eat your containers whenever you like, it really allows for a lot of flexibility. Good luck!
Allison says
I really appreciate this, but I'm a bit confused. If you total up the containers by max calorie allotments, and add all the containers you're allowed for the lowest calorie level, it adds up to over 1,800 calories! That's about 300 more than the max you're supposed to have in the lowest group. So, I guess, if you're eating a food in the higher end of the calorie spectrum in one container, you need to eat something in the lower end for your other containers to balance it out? Adds another level of complexity...
Stephanie says
Hey Allison! It's HIGHLY unlikely that you're going to choose the highest calorie foods from each bracket in a single day (in most categories, there were only 1 or 2 items in that category that had calorie counts on the higher end). If you go by the average calories for each bracket, it's right around 1400 for the day. When I've checked my own daily calories, I'm almost ALWAYS really close to 1200 and I've never been over 1400. This is set up in ranges so that there isn't the complexity that you're worried about. Keep it simple, follow the containers, and I know you'll be successful 😉
Cindy says
Hi! I don't understand what the teaspoon is. Can you help? Also, is this only for 21 days or does the plan change once your weight changes after the 21 days?
Stephanie says
Hi Cindy! The teaspoon is for nut butters and oils (actual butter and mayo are also included in the teaspoon list). Everyone gets at least 2 per day depending on your bracket. I don't have the brackets listed here (though you could probably find them somewhere on the internet, but if not, it's with the 21 Day Fix program materials), you'll get more than just one of each container, but it depends on your weight. And yes, after 21 days, if you've lost enough weight to be in a different bracket, you'll switch to the new bracket. I hope this makes sense! If you don't have the program yet, I definitely recommend it!
Carrie says
I read somewhere that maple syrup should be counted as a tsp? is this correct?
Stephanie says
Hi! This is a little confusing, but bear with me 🙂 According to the 21 Day Fix and Ultimate Portion Fix materials (I think there's also a Beachbody article on it somewhere) we can have up to 4 teaspoons of natural sweetener per day (this is in the coffee section if you're looking for it). These "sweetener teaspoons" are separate from the oil teaspoons that you get per day. So you can have up to 4 teaspoons of natural sweetener per day PLUS however many oil teaspoons that you get for the bracket that you're in. Hope that was helpful and not too confusing!
Deb says
I am a type 2 diabetic. Can the21 day. Fix help me ? I am obese. Thank you
Stephanie says
Hey Deb! I've heard other people say that they are type 2 and have used it and it helped them. I would definitely ask your doctor what he or she thinks and go from there!
Naty says
Hi. I just received my 21 day fix program. I am so excited to start! My question is thst my Doctor told me i have to reduce my carb intake to lose weight (i am pre-diabetic).
What yellie container options can i eat that are lower in carb grams? He said to stick to about 100 grams a day.
Thanks
Stephanie says
Hey Naty, I'm not sure off the top of my head, but I will say that each yellow averages about 22 grams of carbs, so depending on how many you get in a day, you could be fine with any of them. If you get more, you may have to look up the carb count on your favorite ones so you know specifically how much you can have.
Jason Boxman says
I've been searching for this! Thanks for putting in all the effort to make this!
Stephanie says
You're welcome! I'm glad it's helpful!!
Amanda says
Is there an approximate weight for reds? Like X oz. of chicken breast?
Stephanie says
Yep! It's usually about 4-5 oz raw.
Sarah says
Hi! Do you have the approximate weight by color container? I live in an area where it will be difficult to get the containers, so I'm trying to measure using weight and cups. 4-5 oz of chicken breast is super helpful. It would be great if I knew the others, too! I know it varies by ingredient, but anything you can offer would be helpful!
Stephanie says
Hey Sarah! Aside from the protein container (and that really only refers to the meats in the protein container), there's really no way to give you a weight for the others because the ingredients can differ so much. If I were you I would just stick to measuring everything in cups and go by the measurements I have listed in this post. Honestly, the whole idea behind 21 Day Fix is that you DON'T have to weigh anything or count calories. It's so nice to be able to keep it simple! Good luck!
Asifa says
Hi 4-5 ounce raw is not equal 21 gram is it preserving. I am so confused about the grams part. If it’s 4 serving, then it’s 4 times 21. 84g of chicken. 4 ounce is 113 gram of Chicken. So just so lost there
Stephanie says
Hi! So this isn't saying that 4-5 ounces of chicken is 21 grams, it's saying that 4-5 grams of chicken contains approximately 21 grams of protein within it. I hope that clears things up!