EATING PLANWhe oe OF CONTENTSINTRODUCTION! Losing weight dons need tobe dificalt In foc, ean teat yo sight No nae or pois, fore bos or Miknles Allyou eed 1 dois exe ragultly ond eot 0 ‘Medea ied wi ea, calius foods. Follow hee tho protces od he pods an mel owoy Tho tick fing ut what hse heathy foods are ond how ch of hem oe Thats why we camo vp wih he 21 Day Poe mpl, cnenio! way get tees you wan Themen fod pln eciror ohh 40% cooly ‘rope, ond 30% fat Balance not only great fori Ibe barf ging you the eng you nae og he mos at lyour woos ‘Aid heprogtom's benefit don tend afte 27 dys: This ‘alone you con ee, 20 nee ye hed your Giektaply incense your elo ond conve tu the F Day Fe Eating lan fer or ong yu hen Fork ou pobebly be 20 hooked on ths easy woy of eating thot {eal wonder how ou gong wouTHE FIX IS DONEGET STARTED IN 5 SIMPLE STEPS FIND THE CALORIE CHART THAT CORRESPONDS WITH YOUR CALORIE LEVEL ‘You can find the CALORIE CHARTS on pages 18-19 where youl te several colored sqvres that mach he various hice, eorh flowed by number, That numbers the tinct tne youl at clr eoranet each doy So you hove 29 afer the Geen suo tht maar oul bell the Gren Coan hes ies doy FIGURE OUT YOUR CALORIE LEVEL. Yo am weight by moiiing 0 cai dai. Yo igure tut wha hat number sul be, he's ery mat MR Le oa Crete y Pace re GL eeu ee CuLa nO) (OUR CALORIC NEEDS KAMPLE lagen _ ay . 7“3-6G Bete a eee Uy = YOUR CALORIE TARGET Thershow many erie your ging eat too weight ‘ing wy MODIRCATIONS. your amber isles an 1,20, rund te 1200. its nr tn 200, rund down 02,300HAVE A LOOK AT THE CONTAINER FOOD GROUPS THAT CORRESPOND WITH EACH COLOR, These axe he foods yo fe conanes wth fe page 20). IPyou ste on moon [10 exparogys spor, for example) hats how mvch you pu th conti aes ro meu {he conaner hep Sa you con sl he ie on Soe SPREAD YOUR CONTAINERS ACROSS YOUR DAY. ‘Wo've incided TALLY SES toring onpoge 82. Chock he 20x ‘oc tne youl he fod ond di commer The exe’ ond Timing youd hss op you but hare cre 9 cup sugges. The ENERGY BALANCER ~ Spread you eating across ree Imels ond to snack oughly 23 hours opt. Usize away [Feonanes wih tector och, nl oer ond i the smacks (or whainer conoiners you mised. THE FAY BURNER Spread your eating ozoss si mal, 2 hours hart Agi, kes ings Blond, bu ke sire you've clan ‘you Pup and Ylow Contin foods bore 6PM, WITH THE 21 DAY FIX WORKOUTS. ‘And repre kok df hea milan bck, Sao? Wield you wos oy 5 COMBINE THIS DEUCIOUS, NUTRITIOUS DIEADDED. ZING! Sometimes, i's important to add a litle zing! to your diet. It can be a great motivato Grd frankly, life's too short not to indulge seeasionally. Here are five zings! you can tse fo liven up your Fix Eating Plan. ing = seasonings, beverages, and treats to help you succeed (and sil love eating) ZING ONE ree Foods, Ath end ofthe CONTANEE ree ge 7, youl wx alist cf FREE FOODS. Contr eno Parcuccreat ble. Assoing you do’ wat te a thagor gw on Ke ginger mos lhe ods 2 ane ended to pep up the cher fonds oslbe eto ao tgn And fy realy war dil up he deine on ey Fix SASONING MIXES on poe 42 They" make your mal tse tly hates Tasty Beverages. Sone doy, ali vino would be Been TRE ty youre lowed oreplace tree Yalow Conners © Peat Tak Zhi fom he REPLACEMENT FOOD CONTAINER TITS econ on page 2. (though wine on he i you (dbo hve vvrl nonce opon amen, you do eed tus pten you wot id BaENE cil, fel oe fo hydrate from THE WATER BAR. oe Tie TEA. COFFEE BAR which you ind on poges 19-151Treots Can't Be Beat. yore eating a mosty on de, Tooley tndlg oil, S re ves2 wes, you con replace ttle Conver th one fhe THEA led on poge 3 tree you wont geo aotyour rea we've do provided (orca oy rcipren pgs 60 The aca much heir hon he Dore beuh eile but youd never kro by veto har UR Recipes ust for You i oo shat toll on plain, toma Tahoe's cone pi sevrl oppeting ways prepare ae ole os youn i vernon is rh mpage) Fs ispen you To come op wih your own (ecpes, wd love you to hoe then ih sn the Messoge sds TaBaotbodycom ING FIVE Shalceology! We highly resend is perhealy, sper shy Sve os pre! yout 2 Day Fond beyond bf ‘Posuche moi pores way to sail your 2wet eth ha wre pended o deh ol aces Haring on page 64 hl wl i neon Avatar greet thing about adding Shokelogy to your plan fh hot you're also ading to yur overal heath When you fed ot calorie defict, you're bound o miss out ono few Important nientaven if your a! s packed wih hecthy ind, Drinking Sokoology daly i 9 dalicious way make tie you're nl ising out on anything important. Ws your Gly dove of danse supe rtfton ond fis in perfec the 21 ey Fix Eating PlowBEACHBODY WATER BAR HYDRATION ‘wou hero ores he ipartonce of toying hyo Up 0% fhe human by ir wee sexes 05 bic! Fe st bout every bodily con lo plays @ viel rl in Fading tains ot of your bt, Fyou were or, wate would be th equ of your mlr ol or condone eigen broke ful, wins! wiper uid, anamisin uid, and ary hor id we might howe missed onc gos (We tion rps no mechanics THE WATER BAR ve een aly yu sty peop hyd \ovcdid the Wee Sor, Here contd ret ways mck yout Mi isn wr ore inert Simply Ie om he srs, isis, on isa blr you now youl roe alee 30 vy ord dels! Furthermore, water promates rely, mcking ie much esi: lp you get steed, here : te on 1e a ew of our favorite tion yout yng Fp pions in conta. Sooke sure your Hine AOK, we recoramanedyou dink your body weigh, dvided by wo, ounces. Soil you weigh 1 pounds thot would be 162 dived by 2 = 61, Tha’ B ounces fate, every doy fury PATCOTYTHE TEA & COFFEE BAR | ‘hae’s no need o give pal hss “rough” food you oe Isat lary fo comune therm it moderation. Tha why we've Incided iets n your plan, ard you're slowed hl weekly ‘nce po vino (or 100% pare Ft en, you'd prt ‘hed ht ehy you geo awe yet nd cof. Ti on colo rr! realy bod er you, provided you're caine ‘Siro In foc, ye bo filed wih ontoxidots, which Fedveo symptom of sas They alka ermogense, meaning fey prom fl burning (Only sighy tough, so Jon sik ou mou ander he osc spn burl Fyoshoveamering cle rl or you enjoy cap fa oro inthe chemaon thar’ m6 razon Sop. Howaver (You knew hawt be homers ra you heppan © damp anc o jpn no ys cp lng wth yout brew, so. t 7 —_— Ca a \delly, you'd drink your calle orto lack ond ik but Iekiy Sees mde ground. On the nest page youl find thee hs st Ais th ne ek Tht nono. You shoul leave List A out of your tea or coffee. 8 the st howe n moderator. you use stuff from List 5 limit intake to one or twe B-ounce cups per day [el Cathe shflyouconpotox much os you woh You ik. (ne final goint—hen we 29 la, tht ices otal a fond cd ia, it Goer chide lhe pore, ete od oad se moar oo. ao" eon th ne cath ‘kil wih ha al you dp no ap of ha war Tha Enjoy yout hot ks Gating ion be hard we Ting o ke trea op someting warm eal spre! woy bedi ral the fet ye pig in ths ond te pstve changes youre cncang in your = low/ | |Crmarmce ref 12itpoia ow | afer teres ode mar —_| | Bono E ey met _| sg ney ok, | amb i ago trope sop ogee | [99 td vases 2 oo MULTIVITAMINS: ACTIVIT’ FOR ACTIVE YOU. The 2 Do Fi orks wi din natn, ba yor ibe eahg ecole dec habe worch, yew is (Sean nono ceed thd ge acon ae aly olan se, Tht hy mg eczmed e toatl mAh ym et 1a yoy ond urns, bt ea amg hl sip ft ting on “Sonn lend Peps cough xe posta mule ‘Sree hol wert cor fee you omer) San ah pcmance muons gu contin alpacas bos ya oy om yu wank olyCHARTSCONTAINER FOOD GROUPS Here are the foods you'll be eating during the 21 Day Fix. We've given you a huge variely to work from, so pick the foods you love (or at least like, fill your containers, and go for it! Speaking vr, ads re arangad ono is inbiorhis Tier tom ape oweranesol prety owesome, The higher Spite lryou choose rom, the of notional beni he Fad hl dons aan you shoul forsake he foods ower ‘Sonn The ky bat ein, The more iferen! yes of ood oun the wider sry front youl gen your yen. Youll note 0 a Tospoon Food Group, despite he foc thon the 21 Boy Fx doe include on octal enspoon, ‘Thats becouse 99.9% of people already have 9 neosing Jecpocn in ti Kien, Ou gol sili you We, nt td othe ter of your von drawer.PORTIONOLOGY 101GREEN CONTAINER(PURPLE CONTAINER 0 CONTAINERED CONTAINER FF BB RED CONTAINER Sars hath cone woe, 7mm * Berl, hci ay ba coskd, ed Aeon rnd cic oy 29 mol cesked ‘fa ak wee ath ope, acc ad Fab cl woe laugh fod oon hi, Game bes i eich vor etn, dnd Gane an und OS lack, ed a 2a Yogurt pl, 2 Sha in, 2b, be, cack Cons, cme done fed neat colon, cooked dead aon il a eat 95% cok Solely, 0p ona mi esl den, ccd ‘no, come itn ote: dra Tuy les, wa, tn, 6 see * Ha ss, own, 6 has Cage has, 2% tan pot ey re ic, 1 cp bp 42 9 dpi ony) eggs barge: mein pay ‘Tk bacon fice a seasYELLOW. CONTAINER YELLOW CONTAINER Soe pot rae cocked ors iy lack, gator, whi ia teal, a ten, oka, dad amano sald bid bean Wid cx, lad oat asd men (Carn onthe Lar Icretycoked fi csted het cna ey caked fig csked (ome ae eed drs lg, 8 vo crchen iintlega low oe tied nhlegron ae" toch | sal ic” Wt weg. we Foca, wba, 1a ine Engi main, rai tel olga onl (nc Ton, wl hac inc” Sor, cam? el ic” ‘Taew Taken Pee homn tno teCONTAINERCONTAINER Se | Se | : | ee |=— TEASPOON’ FREE FOODSREPLACEMENT FOOD CONTAINER GROUPS BEVERAGES vee times o week, you cn replace one of your Yalow Container potions with 0 tsty Beverage Vom the ist [ow To he provided Shokesogy shaker cop (Gr opposed te Yalow Coin ote id oz moxk Sica blow er that beverage. BEVERAGES Mk, cows, ont or 1%, 88 0. Soy, trove, 2 sreaered 6f.oz Aon ai 16 Roe Secor ate Coxon wie, 16. cont mil veroge (komo cain, tonne sted 2 on ‘anened, 88 ox Fret ce, 8. ox Ses goad orn, foe oe ~ REATS bn addition to your tony beverges, te tines 2 week, Yu con replace « Yow Concer ih wea, You wor ‘ecstoly ut the Yellow Conner for your neo could Get proty aly # you yt et an ene alow Consiner of ‘otolt chpe| stead seth container matching he cole thie square rdf the recto you che, for example, # you decide to indlon ino fw wollsored ‘chocolate covered rin te ronge Contin wh your fol bul chor sll Conca your Tal Shae, Dvd Ft may hoz chips chk, dork = tek chips, in kel ‘nila chips, pon com Choate cone almonds, 6 pieces, hocslte ovr oie tenona Oates Coos, 2ccokies 0 pope 61) Dalnal Cockies wih Chose Moral nd Tated Peco, ‘evoke [ne page 53) igh Prati Choclae Peon Suter Soak or, Tor ee poge 82) apr Mix wth Rin, Aled, ond Dried Frit ee pone 33SEASONING MIXES ALL-PURPOSE SEASONING. 4mp. onion powder 2p. gore powder Dip. masons power ) aise. ted ye — litip. ground oc pepper Tsp. St so More's ot onl ey ayo bing you sovory foods © ial al combina have hab, mix wel ond Hore em ison aieight consne. Use them os 2 rb fr toa ring cican, me, By ru them 1 spies up ‘round eicken, trey, or Beet. You can luo ue th Sins wei, et, beans, quran, and vogtbles, [SMOKY SOUTHWESTERN SEASONING 1 Tbsp. ei power 2isp ground cumin Tsp. Eorondee ‘step. selon power ‘asp. gore powder ‘ip. Seed orogane “ip. smcked poprta Tap. seasat MEDITERRANEAN SEASONING. The hind prey, crushed 4g ded enon Fee 2p. die bos eahed 1p. gteund organo Tsp. ground ame Tsp. gore powder ep. Seah "alte. gteund boc pepper(@ GREEN CONTAINER MIXED VEGGIE STIR-FRY SAUTEED KALE hopped fresh ginger fom ho Fest ot odetona iBRED CONTAINER HARD-BOILED EGGS Wore baka 2 large eng Cold ter 1. Pace agg in saucepan and odd cold wa to cotr669 by one eh 2. rng water uct obo ove high heat. Remove fom ha), cover ond ttn for 12 mine 5 Remove om ht wotr ond rv wo ois ‘ld se al cos SERVING Tr: ‘Spank 9 wih Sky Souths Seoroing 0p 49 SCRAMBLED EGGS. Coo Earl avrg WY re Rk Ca Nonstick cocking spray 2. Srge ag iy Eooon 1 Haat nana elegy oat wih say ove inelow heat A eg ack, string orcaonaly, {or 5 mints, oul egg es ‘COOKING Te, ‘ald. dos of AllPupoes Soong (ep. 43 inthe igh besen ogg bore coking POACHED Ecos El pig One Bd Co ep wate ‘spf lemon ie for whe vinagar 2 age ease 1. Pace war in madonsovapon ond xing ob oe asttgh sk Act een pecs fo ‘0 mainiin gone bol Beak eggs ine a umal bow! Hold bowl cose the wots sulace ond slip he egg, one by ere, Halbert ey) Serond yo begin hcken, about 5 miu Gent tego of ater keap worm,soy pe one a 1 round cumin Sokod pop Sto sa fo) Cttempeh ino sip ize bth sides evenly ‘thal Season bah sides of empah ships every wit ah, cami and papi, 5. Hoot meu stor medium hak Cec empe for 28 3 mites on both de, BAKED CHICKEN BREAST sow chican bres, bel, ines heal ‘AbPuposeSecsning or Smoky Southwest Secroing ee pg, 2 Bo at oponl Prahao non 1 375° Poca chen orenproa ih 8: Dil whol. Season wih AllPupone Seasoning Smal Suthwestem Satonng desea). 4, Bok or 15 020 minds nl cickon fro Tonge pik ine ml nd js un Cooking tes may vxydpending on th thickness ‘and aight fhe cekan bres Cook chicken best forte toning tina 30.602, 18020 mines Pie 2ox,- 18:25 mites 130 16 ar 2010 30 mines You con oto woxoncichen wi aman olin ce ond hy hobs ke rosemary ond ye.(WHITE FISH ang We fd Conner doe raw whi sk bch 0 cod, lpi, hob oc] to heal ‘AbPupote Seosning or MedilerandanSoosoring fee pa #3 fost anal | eet bor igh 2 Dra wih Sear wih ABPupose Soosoing or Maseraneon Seasoning i dos) 5. Brel for oo das on each Sc ns Fun epoque ond Rakes snl whan ated wh ek ‘COOKING T#. Cooking ines roy vory dancing onthe koa fond weight oh Tah Cask ah for re lowing mes: oor 507 mimes on cosh side 7io 1202-6169 mies on eoch sie {2p 16 oe. ~7 10 10 minies on each se Yeu'con oo aceon uh wh lemon or tins uc ond thy herb ie il ond bos oz. row bet th olor ook, boo sion bet ot) sp. ahve ail ‘AlPuposeSeosning oe Say Soubwesen Secroing fs 43) Po tan: option Free! il or aller hich Dsl who. Season wih Purpose Seosoning fo Smcly Suhwestem Sesertg ff desea). Ghat or bol be! or abot 4 3 mnie on sock Sie lor mationare et 7 mine on each vide [Erredum Ramve i bt tn 5 mis Cooking ins may vary epanding onthe chats od ‘reef the bal For ediomrate, cook bel othe Folwing ies: Slo Sota fa 7 ines on och sda 7p 12 2 - 6109 mites on eoch ide {de 1662.7 010 minder on each side con cts saton bea wih gal rd ry Frets ike sage and pay.Conan Ean igh Ove low Crt Jeup dy brown tee 2eaps cad wale Seo so ond round back popper ose cpona) |. Combine, water, sf dsied, ond pepper I dese n medlun saucepan nd erg bai fe high aot 2. Reduce hea o marino Gare bol cook, covered, {oy 50 mind. Keep covered the ee ins ce val nt cook oven Remove pon rm heat and ic es, covered, for 10 mints, Dono rane 4. Fil wth of and sre, ‘COOKING Tr: ‘59 comenane, yo can cok marc thon you need and sve the oor in te slsgraer for up ot dae Fe Spnishspo rice sip th option sea sok ond peppe ond use Smoky Soule te Seong lee pa. 43) ofr fs cckod ‘Ad choppa ch habs From the EF FOODS la ce pg. 37) tod avr ond econ your en. 1 eyp dry quinoa 2eipe cold water Seo send round Back papper to tse; optional) 1 Rinse gina horoushy. 2. Combine quinoa, wot sf dsted, ond pepper [eyed in modu scopan ad ing Bal rer igh oat 5 Redice heat mein a guile bl cock, covered, lor 15 minutes or ul al wom hs ben absaroed 4 Remove pan om het ond le noe rs, cove, fer mins, 5. Fld wih fork ond sone. ‘COOKING Tr: ‘Aso coneranc, yea con cock mare guinea tan you ee nd ore te lover in th lige oop day, For lvored quinoa, sip the optional soso ond Pepper ond use AlPuposs Seaton bc pe) hers cooked ‘Add chopped sh abs om toc over and clots you qin, 20S ll fae pa. 97)by brown onl, ‘Seo so and ground back pepper Ho ae option) Sot togh he lets o make ue thee or ro Sel Sone: ine lle in clnder weed ec sing wot, sf ff Sesed, ond paper donee te aboin.omediom sonespan evar high hc, sd le. Bing bock to bl covey and vdce heat to ‘orcin a ger bol. Cack fr 20 mite vi iso nd ‘so commence, you can cock mee lr ‘ond sore eaves in hig Seasoning (867 43] oer ey cshed, ‘Ad chopped ech hobs hom ‘ocd wer on clr your hon you ree Ter ypiod dope Fox Rovere ets, kp he epionel ea sl and popper id se AlPurpte Seasoning Sly Suenos a fe 37) BEANS ip dy boone Seo sal and ground block papper to ase; pion Scr rough te buono moke a here ote no sal ones, Rr beos in colander under col was ce bears ond worn eu szcepon. Sod for hows prefer ovrngh ran, cod we, Pace bron nrg sovcepan; ed wa fo cover bens by two inchs and a dese) ond peop Feds Brig bail cvarhgh heat. Cover ond fede heat ‘aincn a ene bol cook fr 60 1690 minus yoo bone oe ender ‘s9 comeieco, you con cack mare beans than you ned ‘nd tore the lovers in be liga pte dao Fox favored beon, skip he opr! so sc ad popper ard vse Al Purpose Seosning cx Sly Seutmeosee Seatoring be p43} clr yee ‘Ad chopped ash habs kom te Ft lat oe p97) fo vor and clot your bean