What is the 21 Day Fix Schedule?

The 21 Day Fix schedule involves a different set of exercises for each day of the week. This helps prevent you from becoming bored with the workout, helps to work all areas of the body equally, and promotes overall fitness. In addition to weight and measurement changes, you’ll see a boost in your overall energy level.

What is the 21 Day Fix Schedule?

The 21 Day Fix schedule is a workout plan spanned over 21 days. It will help you to incorporate exercise into your daily routine even when you don’t have a lot of free time to spare. It takes only 30 minutes per day to work your way towards your goals and increase your overall health and fitness levels.

The use of the optional double workout will help you to reach your goals faster and is great for anyone who has more time to exercise or is at a higher level of fitness. You may choose to add the optional double workout every day of the week, alternate days, or on days where you have time. One way or the other, this program is all about results and making long-term changes that will help you to reach and maintain your goals for the rest of your life.

This workout plan may not take a lot of time out of your day, but the results are substantial nonetheless. Your cardiovascular fitness and endurance will improve. Your metabolism will boost and make it easier for you to burn calories even at rest.

For those of us who need modification (i.e., me), the workouts provide instructions for following a person who is doing less, working hard or working out with different equipment (like bands). In the first video, I couldn’t do the Surrender exercise without killing my knees. I opted to hold on to the counter top to help me perform a few of those. You should always modify workouts to suit your needs and level of fitness.

Weight Watchers Points

You can count your weight watchers activity points is you’re on the weight watcher’s program. Your point values vary based on your weight, exercise duration and intensity level. When I entered  30 minutes of regular gym aerobics for this activity, the calculator returned 3 activity points. When I entered 30 minutes of yoga, the calculator returned 2 activity points. I’ll take 2-3 activity points for 30 minutes of exercise any day.

Regular exercise helps to ward off cardiovascular disease, decreases your risk of diabetes, heart attack, and stroke. Your endocrine system will have to work less to keep all the hormone levels in your body stable. Your sleep quality will improve, and your stress and anxiety levels will decrease. Additionally, exercise is a mood enhancer and energy booster so you’ll feel better throughout the entire day.

21 Day Fix ScheduleFree21dayfixschedule

The 21 day fix schedule will ensure all muscle groups are getting equal attention, will keep you interested, and each component can be adapted to suit your particular fitness level. This handy schedule will help make sure you are using each of the exercise components to their fullest advantage, will prevent boredom and will help you reach your goals.

Click here to download a free printable 21 day fix schedule.


Monday Tuesday Wednesday Thursday Friday Saturday Sunday
DAY 1Total Body Cardio Fix DAY 2Upper Fix DAY 3Lower Fix or Barre Legs DAY 4Pilates Fix or Flat Abs DAY 5Cardio Fix DAY 6Dirty 30 DAY 7Yoga Fix
DAY 8Total Body Cardio Fix DAY 9Upper Fix DAY 10Lower Fix or Barre Legs DAY 11Pilates Fix or Flat Abs DAY 12Cardio Fix DAY 13Dirty 30 DAY 14Yoga Fix
DAY 15Total Body Cardio Fix DAY 16Upper Fix DAY 17Lower Fix or Barre Legs DAY 18Pilates Fix or Flat Abs DAY 19Cardio Fix DAY 20Dirty 30 DAY 21Yoga Fix
Optional DoublePilates Fix Optional DoubleCardio Fix Optional Double10 Minute Fix for Abs Optional DoubleTotal Body Cardio Fix Optional DoubleUpper Fix Optional DoublePilates Fix

Reminder: I’m not affiliated with Beach Body or Weight Watchers. Please see FTC disclosure on my About Me page.

21 Day Fix Food List for Weight Watchers

What is the 21 Day Fix Food List?

The 21 Day Fix combines easy-to-use food containers, each of which is color-coded to make this the simplest step to making healthy food choices you’ll ever make. Each color-coded container can be filled with as much of the corresponding food type which will fit in the container to guide you on portion size and in creating a balanced diet.21 day fix food list

I’ve been If using the Weight Watchers Program (review here) for a while now, but I get bored every now and again. If you’re like me and want to spice it up a bit with the 21 Day Fix program, I’ve created a list below that should help you work both plans at the same time. If you see any errors below, help this gal out and comment below so I can keep this list accurate.

Click this button if you want the list in an easy to read printable format.Download the Free Guide

21 Day Fix Food List Options

Green Container: Vegetables
(0 Weight Watchers Points Plus®)

Green Container
Size = 1 Cup
Cauliflower, chopped Okra
Artichokes, 1/2 large Celery Radishes
Asparagus, 10 large spears Cucumbers Snow Peas
Beets, 2 medium Eggplant, 1/2 medium Spinach, cooked or raw
Brussels sprouts, 5 med. Jicama, sliced Tomatoes, cherry or 2 med.
Cabbage, chopped Lettuce (NOT iceberg) Okra
Carrots, sliced or 10 baby Mushrooms Radishes


Purple Container: Fruit
(0 Weight Watchers Points Plus®)

Purple ContainerSize = 1 Cup Grapefruit, 1/2 large Peach, sliced or 1 large
Apple, sliced or 1 small Grapes Pear, sliced or 1 large
Apricots, 4 small Honeydew melon, diced Pineapple, diced
Banana, 1/2 large Kiwifruit, 2 medium Strawberries
Blackberries Mango, sliced Tangerine, 2 small
Cantaloupe, diced Nectarine, sliced or 1 large Watermelon, diced
Cherries Orange, 1 medium Peach, sliced or 1 large
Figs, 2 small Papaya, diced Pear, sliced or 1 large


Teaspoons (2) Oils and Butters
(2 – 3 Weight Watchers Points Plus®)

2 Teaspoons Flaxseed Oil2 Points Plus® Seed butters -pumpkin,2 Points Plus®
Extra Virgin Coconut Oil2 Points Plus® Nut butters (peanut, almond, etc) 2 Points Plus® Sunflower, tahini2 Points Plus®
Extra Virgin Olive Oil2 Points Plus® Pumpkin seed oil3 Points Plus® Walnut Oil2 Points Plus®


Red Container: Protein
(2 – 10 Weight Watchers Points Plus®)

*indicates 6 oz used in Points Plus® calculation otherwise ¾ cup was used in the calculation

Red ContainerSize = ¾ Cup (approx. 6oz*) Game* (cooked):Buffalo/Bison 10 Points Plus®Venison 6 Points Plus® Tempeh*9 Points Plus®
Beef, ground, extra lean, 95% lean/5% fat, cooked7 Points Plus® Ham slices*6 Points Plus® Tofu, firm3 Points Plus®
Boneless, skinless chicken4 Points Plus® Ricotta cheese, part skim7 Points Plus® Tuna*, canned light in water3 Points Plus®
Chicken or turkey, ground lean* (cooked)6 Points Plus® Sardines* (fresh/in water)7 Points Plus® Turkey bacon9 Points Plus®
Clams (Trader Joes MaIne Whole Cherrystone)3 Points Plus® Sardines* (fresh/in water)7 Points Plus® Turkey breast, cooked, diced*6 Points Plus®
Cottage cheese, 2%3 Points Plus® Shellfish (shrimp, crab, lobster)3 Points Plus® Veggie burger, 1 medium patty Morning Star3 Points Plus®
Eggs, 2 large4 Points Plus® Shakeology, 1 scoop3 Points Plus® Yogurt or Greek yogurt, plain fat free2 Points Plus®
Fish*, coldwater, wild (tuna, cod)3 Points Plus® Steak, lean7 Points Plus® Yogurt or Greek yogurt, plain low fat4 Points Plus®
Fish, freshwater*Tilapia 5 Points Plus®Trout 6 Points Plus®

Yellow Container: Carbs
(2 – 3 Weight Watchers Points Plus®)

Yellow: Container Size = ½ Cup Corn on the cob, 1 ear2 Points Plus® Pasta, whole-grain, cooked2 Points Plus®
Amaranth, cooked3 Points Plus® Couscous, whole wheat, cooked 2 Points Plus® Pita bread, whole wheat, 1 small 2 Points Plus®
Bagel, whole grain, 1/2 small2 Points Plus® Crackers, whole grain, 7 Kashi 3 Points Plus® Potato, mashed or 1/2 medium2 Points Plus®
Barley, cooked2 Points Plus® Edamame, shelled peas3 Points Plus® Potato, sweet cooked
2 Points Plus®
Beans, cooked drained2 Points Plus® English muffin, whole grain, ½2 Points Plus Quinoa, cooked3 Points Plus®
Beans, refried nonfat2 Points Plus® Lentils, cooked drained2 Points Plus® Rice Wild, cooked2 Points Plus®
Bulgur, cooked’2 Points Plus® Millet, cooked3 Points Plus® Tortilla, corn, 2 small3 Points Plus®
Bread, whole grain, 1 slice3 Points Plus® Oatmeal, steel cut, cooked2 Points Plus® Tortilla, whole wheat, 1 small2 Points Plus®
Brown rice, cooked3 Points Plus® Oatmeal, rolled, dry4 Points Plus® Waffles, whole grain, 1 waffle2 Points Plus®
Buckwheat, cooked2 Points Plus® Pancakes, whole grain 1 small 2 Points Plus® Yams cooked2 Points Plus®
Cereal, whole-grain (Total)2 Points Plus®


Blue Container: Healthy fats & Cheeses
(2 – 6 Weight Watchers Points Plus®)

Blue ContainerSize = ¼ Cup Goat cheese, crumbled3 Points Plus® Parmesan, shredded2 Points Plus®
Almonds, whole, raw4 Points Plus® Feta cheese, crumbled3 Points Plus® Pecan halves, raw5 Points Plus®
Avocado2 Points Plus® Hummus3 Points Plus® Pistachios, whole, raw5 Points Plus®
Cashews, whole, raw5 Points Plus® Monterey Jack, shredded2 Points Plus® Provolone, shredded2 Points Plus®
Coconut milk, canned3 Points Plus® Mozzarella (low moisture)2 Points Plus® Walnut halves, raw5 Points Plus®
Cheddar, shredded3 Points Plus® Peanuts, whole, raw6 Points Plus®


Orange Container: Seeds and Oils
(1 – 3 Weight Watchers Points Plus®)

Orange ContainersSize = 2 Tbsp Olives, 10 medium3 Points Plus® Sunflower seeds, raw3 Points Plus®
Coconut, unsweetened, shredded2 Points Plus® Peanuts2 Points Plus® Yogurt salad dressing1 Points Plus®
Flaxseed, ground1 Points Plus® Sesame seeds, raw3 Points Plus®

Important Note: I’m not affiliated with Beachbody or Weight Watchers, nor am I fitness coach. Please see your doctor for any health related questions or before you start any diet.

What is the 21 Day Fix?

You’ve heard the buzz about the 21 Day Fix program, and you’re wondering if it’s all that it’s cracked up to be. Most of you know that I follow the Weight Watchers points program, so I’ll show you how this translates into the 21 day fix program in my next post.21dayfix

You know swimsuit season is just around the corner and have heard that the 21 day fix program is a great way to lose weight fast, but you have your doubts. Does it deliver on its promises of quick fat loss or will it just leave you wishing for your $59.85 back? Read more to find out.

If you’re looking for the best deal on the program, try using Ebates*. Simply sign in and search for BeachBody to find the discount. You’ll get a 4% cash back bonus. Combine that with a cash reward credit card and you’ll save almost $3. Hey…every penny counts. And if you’re new to Ebates, you’ll get a $10 gift card. Here’s the breakdown on the deal:

  • Ebates – 4% BeachBody rebate ($2.39)
  • Discover Card – 1% rebate (.59)
  • Total discount = $2.98  + $10 gift card if you’re new to Ebates
  • Total cost = $46.85 + s&h + tax

What Is the 21 Day Fix?

The 21 day fix weight loss solution was created by Autumn Calabrese and is marketed by Beachbody.


This is what’s included in the 21 day fix diet

One would assume that a bikini competitor and celebrity fitness trainer could develop a viable solution to weight loss that might be worth its weight in gold. As this system focuses on things normally linked to weight loss such as portion control, healthy eating, and exercise, it may put you on the track to lifelong success. Of course, assuming that you follow it to the tee.

Exercises and eating plans of the 21 Day Fix are intended to be a simpler and faster weight loss method. However, while the eating plan is pretty simple, I didn’t find the exercises to be simple at all. Oh, my aching abs!

How Does the 21 Day Fix Work?

This program combines two components that sound easy enough to manage. The Simple Fitness Plan is a 30-minute daily workout and offers six different workout routines to lessen the chance that you’ll get bored and drop it after a short period. The 30 minute time frame fits into most people’s busy schedule and won’t take up too much of your free time.


Upper Fix- resistance training intended to increase muscle tone and strength without bulk. This routine focuses on your abs, back, shoulders, arms, and chest.
Cardio Fix-everyone knows you must burn calories to burn fat. This routine includes burpees, jumping jacks, and other heart rate raising activities to help you shed the pounds and increase cardiovascular endurance.
Pilates Fix-strengthen your core, firm thighs, and hips, and elongate your muscles. Core strength helps you with day-to-day activities and can help to prevent back injuries caused by a weak core support system.
Lower Fix-much like the upper fix but focuses on your lower body to help create a balanced proportion.
Yoga Fix-yoga improves relaxation, lowers stress, and improves flexibility, balance, and strength. This exercise will also help relax all of the muscle groups that you’ve been working on in the other workouts.
Total Body Cardio Fix- increase heart rate, boost metabolism and increase cardiovascular health. Boosting metabolism helps your body to burn calories more efficiently throughout the day.

Exercise Modification

To be honest, I was extremely relieved to see that Beachbody included a plus-sized girl in their video who modified most of the workouts. They didn’t need to use a plus-sized girl, but most of the exercise industry still hasn’t caught on that average sized people need modifications for various reasons too like knee injuries or lack of muscle tone.

The 21 Day Fix Diet

A color-coded plan allows you to eat healthy foods on the plan. Say goodbye to processed, easy to grab Lean Cuisines. You’ll need to start packing your lunch, although the plan does have an eating out guide that spans maybe 2 pages.

The 21 Day Fix includes portion sized containers, which honestly are just standard measurements that I’ll chat about in my next post. Each color-coded container helps you know how much of the food category you should be eating without having to count calories. Pack containers with the food type that matches the container and code color and you have the correct portion.
Color-coded containers work as follows:

  • Shakeology Shaker Cup-protein drinks
  • Orange Containers- oils and seeds
  • Red-protein
  • Purple-fruit
  • Blue-cheese or healthy fats
  • Green-vegetables
  • Yellow-carbohydrates

Who Can Use This Plan?

This weight loss plan was created for both women and men who wish to lose a lot of weight or shed a few pounds quickly. The diet plan is great for those who have a hard time to commit to calorie counting and tracking or who are too busy throughout the day to take the time to count everything they put in their mouth. The exercise plan is also great for those who don’t have time to head out to the gym for an hour or two every day but still want to improve their physical conditioning, strength, cardiovascular health and reduce their excess weight. As with any diet or exercise program, it is important to speak to your primary health care provider before you start a new routine as your physical limitations or medical conditions always warrant a professional opinion.

The plan is easy to use, follow, and maintain, especially for those without a lot of extra time in their day. Modifiers in the exercise routine make it suitable for multiple fitness levels and the change in routine from day-to-day will increase the chances that you stick with it over the long term.

The plan works best with simpler meals but may be a little more difficult for more complex meal options. A way around it would be to put all of your foods in the color-coded containers first to get the right portion then cook them after if it involves a more complex cooking process. The protein suggestions used in the program would be quite limiting for vegans but knowing how vegan protein compares in calorie or fat content can still make it work for you.

The 21 Day Fix may seem a little pricey at first glance, but it does come with a 30-day money-back guarantee, so you don’t have anything to lose but those extra pounds. If you’re not satisfied, you can  return it in the time frame and receive your money back less shipping and handling. This is certainly cheaper than a gym membership you never use or a diet revolving around pre-cooked meal plans you will never eat. Believe me, I’m a serial-dieter who has done the Jenny Craig program too. My counseling sessions back in the day were nothing but getting my order for meals.  That plan cost me about a grand, and I left after the first month.

Overall, this is a well thought out weightloss program that can be useful for a wide variety of users and lifestyles and its design makes it both quick and simple, increasing your chances of success and long-term adherence to the program. As the changes you are looking for are those which involve life-long habits, this would be a good way to figure out what you need to do and you could always add in extra exercise if you have more time or want to take it all a step further.

I’ve modified this program to work with my Weight Watchers point program because I love variety. In my next post, I’ll show you how you can use it if your on the Weight Watchers points program.

*Note: I’m not affiliated with Beachbody, nor am I fitness coach. Please see your doctor for any health related questions or before you start any diet. I’m just a serial-dieter who’s tried this program and think it might work for others.This blog contains a referral link to Ebates. If you sign up with Ebates, I’ll get a credit for referring you and you’ll get a bonus such as a $10 gift card when you shop through their links. I use Ebates to shop online and have earned hundreds of dollars since I joined in two years ago.