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You’re closer thanyou think.And you get closerevery day.TABLEOF CONTENTS Introduction.1How the Fix Is Done .2Get Started in 5 Simple Steps .4Added Zing!.8 To Treat or Not to Treat? . 10Hydration . 12 The Water Bar . 13 The Tea & Coffee Bar . 14Multivitamins: ActiVit for Active You . 15Calorie Charts . 18Container Food Groups . 20 Replacement Food Container Groups . 38Recipes . 41 Seasoning Mixes . 42 Container Recipes . 44 Green Container . 44 Red Container . 46 Yellow Container. 52 Dressings . 56 Treats. 60 Shakeology . 64Restaurant Food and Mom’s Favorites:The Fix Mixed Food Guide . 70Beachbody HQ Eating Plan. 72What to Eat 21 Days Later. 76Tally Sheets . 82

You’re closer thanyou think.And you get closerevery day.TABLEOF CONTENTS Introduction.1How the Fix Is Done .2Get Started in 5 Simple Steps .4Added Zing!.8 To Treat or Not to Treat? . 10Hydration . 12 The Water Bar . 13 The Tea & Coffee Bar . 14Multivitamins: ActiVit for Active You . 15Calorie Charts . 18Container Food Groups . 20 Replacement Food Container Groups . 38Recipes . 41 Seasoning Mixes . 42 Container Recipes . 44 Green Container . 44 Red Container . 46 Yellow Container. 52 Dressings . 56 Treats. 60 Shakeology . 64Restaurant Food and Mom’s Favorites:The Fix Mixed Food Guide . 70Beachbody HQ Eating Plan. 72What to Eat 21 Days Later. 76Tally Sheets . 82

INTRODUCTIONLosing weight doesn’t need to be difficult. In fact, it canbe easy if you do it right. No need for pointless, fancy bells andwhistles. All you need to do is exercise regularly and eat amoderate diet filled with healthy, delicious foods. Follow thesetwo practices and the pounds can melt away.The trick is figuring out what those healthy foods are and howmuch of them to eat. That’s why we came up with the 21 DayFix —a simple, convenient way to get the results you want.This nutrient-rich food plan features roughly 40% carbohydrates,30% protein, and 30% fat, a balance not only great for weightloss, but for giving you the energy you need to get the most outof your workouts.And the program’s benefits don’t end after 21 days. This isa balance you can eat for life, so once you’ve reached yourgoal, simply increase your calories and continue to use the21 Day Fix Eating Plan for as long as you like. In fact, you’llprobably be so hooked on this easy way of eating thatyou’ll wonder how you got along without it!1

INTRODUCTIONLosing weight doesn’t need to be difficult. In fact, it canbe easy if you do it right. No need for pointless, fancy bells andwhistles. All you need to do is exercise regularly and eat amoderate diet filled with healthy, delicious foods. Follow thesetwo practices and the pounds can melt away.The trick is figuring out what those healthy foods are and howmuch of them to eat. That’s why we came up with the 21 DayFix —a simple, convenient way to get the results you want.This nutrient-rich food plan features roughly 40% carbohydrates,30% protein, and 30% fat, a balance not only great for weightloss, but for giving you the energy you need to get the most outof your workouts.And the program’s benefits don’t end after 21 days. This isa balance you can eat for life, so once you’ve reached yourgoal, simply increase your calories and continue to use the21 Day Fix Eating Plan for as long as you like. In fact, you’llprobably be so hooked on this easy way of eating thatyou’ll wonder how you got along without it!1

HOWTHE FIX IS DONEThe key to success with the 21 Day Fix is to think insidethe box. (Specifically, inside the 7 color-coded containersand Shakeology shaker cup that are probably sit tingon the table in front of you right now.) For the next 21days—and potentially beyond—you’ll be using thesecontainers to portion and transport your meals. No needto count calories or squint at kitchen scales. With thesecontainers, figuring out what to eat each day is a breeze.2THESE LITTLE SQUARES IN THEEATING PLAN CORRESPONDWITH THE FOOD CONTAINEROF THE SAME COLOR. Green Container. Purple Container. Red Container. Yellow Container. Blue Container. Orange Container3

HOWTHE FIX IS DONEThe key to success with the 21 Day Fix is to think insidethe box. (Specifically, inside the 7 color-coded containersand Shakeology shaker cup that are probably sit tingon the table in front of you right now.) For the next 21days—and potentially beyond—you’ll be using thesecontainers to portion and transport your meals. No needto count calories or squint at kitchen scales. With thesecontainers, figuring out what to eat each day is a breeze.2THESE LITTLE SQUARES IN THEEATING PLAN CORRESPONDWITH THE FOOD CONTAINEROF THE SAME COLOR. Green Container. Purple Container. Red Container. Yellow Container. Blue Container. Orange Container3

GET INSTARTED5 SIMPLE STEPS1FIGURE OUT YOUR CALORIE LEVEL.You lose weight by maintaining a calorie deficit. To figureout what that number should be, here’s a little easy math:A. YOUR CURRENT WEIGHT IN POUNDS x 11 YOUR CALORIC BASELINEB. YOUR CALORIC BASELINE 400 (FIX CALORIE BURN) YOUR CALORIC NEEDSC. YOUR CALORIC NEEDS – 750 (CALORIC DEFICIT) YOUR CALORIE TARGETThat’s how many calories you’re going to eat to lose weighteating the Fix way.MODIFICATIONS: If your number is less than 1,200, roundup to 1,200. If it’s more than 2,300, round down to 2,300.42THE CALORIE CHART THAT2FINDCORRESPONDS WITH YOURCALORIE LEVEL.You can find the CALORIE CHARTS on pages 18–19 whereyou’ll see several colored squares that match the variouscontainers, each followed by a number. That number is theamount of times you’ll fill that color container each day.So, if you have a “3” after the Green square, that means you’llbe filling the Green Container three times a day.EXAMPLE:1,200–1,499 calories3 HEADACHE-SAVING HINT:You don’t need to hit your exact calorie target.The 21 Day Fix Eating Plan is designed tolet you eat roughly that number and still seeresults. In other words, there’s no need toresort to algorithms from your high schoolalgebra class to verify your calories with theFix, so relax and enjoy your food.5

GET INSTARTED5 SIMPLE STEPS1FIGURE OUT YOUR CALORIE LEVEL.You lose weight by maintaining a calorie deficit. To figureout what that number should be, here’s a little easy math:A. YOUR CURRENT WEIGHT IN POUNDS x 11 YOUR CALORIC BASELINEB. YOUR CALORIC BASELINE 400 (FIX CALORIE BURN) YOUR CALORIC NEEDSC. YOUR CALORIC NEEDS – 750 (CALORIC DEFICIT) YOUR CALORIE TARGETThat’s how many calories you’re going to eat to lose weighteating the Fix way.MODIFICATIONS: If your number is less than 1,200, roundup to 1,200. If it’s more than 2,300, round down to 2,300.42THE CALORIE CHART THAT2FINDCORRESPONDS WITH YOURCALORIE LEVEL.You can find the CALORIE CHARTS on pages 18–19 whereyou’ll see several colored squares that match the variouscontainers, each followed by a number. That number is theamount of times you’ll fill that color container each day.So, if you have a “3” after the Green square, that means you’llbe filling the Green Container three times a day.EXAMPLE:1,200–1,499 calories3 HEADACHE-SAVING HINT:You don’t need to hit your exact calorie target.The 21 Day Fix Eating Plan is designed tolet you eat roughly that number and still seeresults. In other words, there’s no need toresort to algorithms from your high schoolalgebra class to verify your calories with theFix, so relax and enjoy your food.5

34HAVE A LOOK AT THE CONTAINER FOOD GROUPSTHAT CORRESPOND WITH EACH COLOR.These are the foods you’ll fill the containers with (see page 20).If you see an amount (10 asparagus spears, for example), that’show much you put in the container. If there’s no amount, just fillthe container to the point that you can still fit the lid on it.And prepare to look and feel like a million bucks. See?We told you it was easy!SPREAD YOUR CONTAINERS ACROSS YOUR DAY.We’ve included TALLY SHEETS starting on page 82. Check the boxeach time you fill the (food and drink) containers. The order andtiming you do this is up to you, but here are a couple suggestions.THE ENERGY BALANCER – Spread your eating across threemeals and two snacks roughly 2–3 hours apart. Utilize a varietyof containers with breakfast, lunch, and dinner and use the snacksfor whatever containers you missed.THE FAT BURNER – Spread your eating across six meals, 2 hoursapart. Again, keep things balanced, but make sure you’ve eatenall your Purple and Yellow Container foods before 6 PM.65COMBINE THIS DELICIOUS, NUTRITIOUS DIETWITH THE 21 DAY FIX WORKOUTS.PLANNING-AHEAD HINT:Be sure to make plenty of copies of the TALLY SHEETS(on pages 83 and 84) to have on hand when youdo the 21 Day Fix. Alternatively, you can find a copyof the TALLY SHEETS at TeamBeachbody.com under:GET FIT FITNESS TOOLS WORKOUT SHEETS.7

34HAVE A LOOK AT THE CONTAINER FOOD GROUPSTHAT CORRESPOND WITH EACH COLOR.These are the foods you’ll fill the containers with (see page 20).If you see an amount (10 asparagus spears, for example), that’show much you put in the container. If there’s no amount, just fillthe container to the point that you can still fit the lid on it.And prepare to look and feel like a million bucks. See?We told you it was easy!SPREAD YOUR CONTAINERS ACROSS YOUR DAY.We’ve included TALLY SHEETS starting on page 82. Check the boxeach time you fill the (food and drink) containers. The order andtiming you do this is up to you, but here are a couple suggestions.THE ENERGY BALANCER – Spread your eating across threemeals and two snacks roughly 2–3 hours apart. Utilize a varietyof containers with breakfast, lunch, and dinner and use the snacksfor whatever containers you missed.THE FAT BURNER – Spread your eating across six meals, 2 hoursapart. Again, keep things balanced, but make sure you’ve eatenall your Purple and Yellow Container foods before 6 PM.65COMBINE THIS DELICIOUS, NUTRITIOUS DIETWITH THE 21 DAY FIX WORKOUTS.PLANNING-AHEAD HINT:Be sure to make plenty of copies of the TALLY SHEETS(on pages 83 and 84) to have on hand when youdo the 21 Day Fix. Alternatively, you can find a copyof the TALLY SHEETS at TeamBeachbody.com under:GET FIT FITNESS TOOLS WORKOUT SHEETS.7

ADDEDZING!Sometimes, it’s important to add a little zing!to your diet. It can be a great motivatorand, frankly, life’s too short not to indulgeoccasionally. Here are five zings! you canuse to liven up your Fix Eating Plan.Zing seasonings, beverages, and treats tohelp you succeed (and still love eating).ZING ONEFree Foods. At the end of the CONTAINER FOOD GROUPSsection on page 37, you’ll see a list of FREE FOODS. Considerthis list an all-you-can-eat buffet. Assuming you don’t want togulp down vinegar or gnaw on fresh ginger, most of the foodson this list are intended to pep up the other foods you’ll be eatingon this plan. And if you really want to dial up the deliciousness,check out the 21 Day Fix SEASONING MIXES on page 42.They’ll make your meals taste totally chef-tastic.8ZING TWOTasty Beverages. Some days, a little vino would be keeno.That’s why you’re allowed to replace three Yellow Containers aweek with a drink from the REPLACEMENT FOOD CONTAINERGROUPS section on page 38. (Although w

21.01.2016 · Beachbody HQ Eating Plan. 72 What to Eat 21 Days Later . 76 Tally Sheets . 82