Keto And Containers: Your 21-Day Fix Guide

The 21-Day Fix is a weight loss and fitness program that promises to help you lose up to 15 pounds in three weeks. It includes a workout guide and portion-controlled meal program with seven colour-coded containers. While the 21-Day Fix is not a low-carb plan, it can be adapted to fit a keto diet. To do keto with the 21-Day Fix containers, you would need to eliminate the yellow container for carbs and replace it with healthy fats and green vegetables. You would also need to replace high-carb options with lower-carb alternatives.

Replace carbs with healthy fats and green vegetables

The 21 Day Fix is a weight loss and fitness program that involves a workout guide and portion-controlled meals. The program includes seven colour-coded containers, each meant for a specific food group.

If you want to follow the keto diet using 21 Day Fix containers, you can simply eliminate the yellow container (carbs) and replace it with a healthy fat. You can also replace the Shakeology protein powder with a low-carb alternative.

The green container is for vegetables, so you can fill this with keto-friendly veggies like peppers, avocado, kale, watercress, spinach, broccoli, asparagus, and tomatoes. The purple container is for fruit, so fill this with fruits like blueberries, blackberries, strawberries, and watermelon.

The red container is for protein sources, so fill this with foods like steak, chicken or turkey breast, fish, eggs, and tofu. The blue container is for healthy fats, so you can include foods like cheese, avocado, nuts, and olive oil.

The orange container is for seeds and dressings, so fill this with pumpkin seeds, sunflower seeds, olives, and healthy dressings.

Overall, the 21 Day Fix containers can be adapted to follow a keto diet by focusing on healthy fats and green vegetables, while eliminating carbs.

Swap Shakeology for a low-carb alternative

Shakeology is a meal replacement shake that contains a blend of superfoods to help you fight cravings, add energy to your day, and stay healthy. It is a suggested form of protein on the 21 Day Fix program. However, it is not necessary, and there are other options available that can provide similar results.

• Isopure or FitMiss Delight Protein Powder - These are low-carb meal replacement shakes that can be used as a substitute for Shakeology. They will help you stay within the keto macronutrient distribution, which is typically 70% fats, 5% carbs, and 25% protein.
• Ladder Nutrition Protein Powder - This is a plant-based or whey protein powder option that is an excellent choice for a meal replacement shake. It has more ingredients than Shakeology, but it is a comparable product in terms of quality and effectiveness.
• Vega All-in-One Nutritional Shake - This is another excellent choice for a meal replacement shake, especially if you are looking for a vegan option. It is sweetened with stevia and provides a good balance of nutrients and calories.
• Perfect Keto - This is another low-carb option sweetened with stevia. It can be a great addition to your morning coffee or used as a meal replacement shake on its own.
• Naturade Vegan Smart All-in-One Nutritional Shake - This shake is packed with nutrients and amino acids, and some users have found it to be even more nutritious than Shakeology. It is also much more affordable, costing around $25-$30.
• GNC Lean Shake - This shake is a good alternative if you are looking for a chocolate or vanilla option. It is important to note that the vanilla flavour has more protein and fewer calories than the chocolate flavour.

When choosing a Shakeology alternative, it is important to consider the ingredients and their impact on your health and fitness goals. Look for options that are free from artificial sweeteners and added sugars, as these can hinder your progress. Additionally, be mindful of your calorie intake, as meal replacement shakes tend to be more calorie-dense than protein shakes.

Choose a keto-friendly container plan

The 21 Day Fix is a diet and exercise plan that can help you lose up to 15 pounds in three weeks. It involves a workout guide and a portion-controlled meal program that includes colour-coded containers.

Green Container (Vegetables)

• Peppers (red and green)
• Avocado

Purple Container (Fruits)

Keep fruit to a minimum, but berries are a good option.

Red Container (Protein)

• New York Strip Steak
• Eggs
• Meat and poultry
• Fish and shellfish

Yellow and Blue Container (Fats)

• Cheddar and Mozzarella cheese
• Butter
• Avocados
• Olives
• Nuts and seeds

Orange Containers (Seeds and Condiments)

• Sugar-Free BBQ Sauce
• Blue Cheese Dressing
• All-natural, no-sugar-added ketchup
• Olive oil
• Coconut oil
• Avocado oil

Calculate your calorie needs

To calculate your calorie needs, you must first determine your basal metabolic rate (BMR). This is the minimum number of calories your body needs to sustain vital functions such as breathing, digestion, and circulation. Your BMR is influenced by your gender, age, body size, and activity level.

• For women: BMR = 655.1 + (9.563 x weight in kg) + (1.850 x height in cm) - (4.676 x age in years)
• For men: BMR = 66.47 + (13.75 x weight in kg) + (5.003 x height in cm) - (6.755 x age in years)

Once you have your BMR, you need to adjust for your activity level. Multiply your BMR by the appropriate number based on your activity level:

• Sedentary (little or no exercise): BMR x 1.2
• Lightly active (exercise 1-3 days/week): BMR x 1.375
• Moderately active (exercise 3-5 days/week): BMR x 1.55
• Active (exercise 6-7 days/week): BMR x 1.725
• Extremely active (hard exercise 6-7 days/week): BMR x 1.9

The resulting number is your active metabolic rate (AMR) or the number of calories you need to consume each day to maintain your current weight.

If your goal is to lose weight, you need to create a calorie deficit. This can be achieved by either reducing your caloric intake or increasing your physical activity. For example, if your BMR is 1,400 and you are moderately active, your AMR would be 2,170. To lose one pound of fat per week, you would need to cut 500 calories from your diet or burn 500 additional calories through exercise each day.

It's important to note that the calculations provided are estimates and may not be accurate for everyone. Individual factors such as genetics and physical activity levels can impact your calorie needs. Additionally, never consume less than 1,200 calories per day without medical supervision, as it can be dangerous to your health.

Plan approved meals

The 21 Day Fix program comes with a tally sheet to help you keep track of your daily container consumption. The sheets provide six spaces for daily meals and snacks, along with eight slots to record your water consumption.

The 21 Day Fix kit recommends certain foods and recipes, but you ultimately decide what approved foods to eat when following the program. Here are some ideas for plan-approved meals:

Breakfast

• Instant Pot Frittatas
• 21 Day Fix Egg Muffin Cups
• Cheesy Spinach, Ham & Egg Cups
• Cloud Bread Egg Sandwich
• 2 Scrambled Eggs with Chopped Veggies
• 2 Eggs Over Easy with Fresh Salsa

Lunch

• Spaghetti Squash Taco Boats
• Buffalo Chicken Bites
• Baked Asian Tilapia Stir Fry
• Portobello Mushroom Fajitas
• Kale Blueberry Salad
• Steak Fajita Zoodles

Dinner

• Mushroom-Packed Miso Soup
• Orange Chicken with Vegetables
• Jerk Chicken with Mango Salsa
• Apricot Sheet Pan Meal
• 21 Day Fix Tacos (in a bell pepper)
• Zoodles and Turkey Meat Sauce

Snacks

• Hummus and Celery Sticks
• Hard-Boiled Eggs
• Celery Sticks with Nut Butter
• Turkey Deli Meat Cucumber Roll-Ups
• Greek Yogurt with Berries
• Tomatoes with Balsamic
• Deviled Eggs
• Grapes and Cheese
• Pumpkin Seeds and Fruit
• Cloud Bread with Nut Butter and Strawberry Slices

Desserts

• Watermelon
• Strawberries
• Banana with Almond Butter
• Banana Dairy-Free Ice Cream
• Southwestern Watermelon and Jicama Salad
• Lemonade Popsicles
• Raspberry Banana Ice Cream
• Coffee Ice Cream

Frequently asked questions