Flexitarian's Guide to the 21 Day Fix

Google “21 Day Fix” and you’ll find a plethora of information without buying the program (you still should but I’ll get to that later). You’ll find how to calculate your caloric needs, how many of each container to eat, what foods go in each container, and even meal plans. 21 Day Fix has been around for more than 2 years and is still one of the most popular Beachbody programs. Almost everyone I know who does Beachbody has done at least one round of it and everyone has posted amazing results.

After completing Brazil Butt Lift and Insanity Max 30 and I decided to tone it down some and started 21DF. I did Dirty 30 before going on a cruise. The exercises look simple and I grabbed my 5lb weights and went at it. O…M…G… did I sweat!! My heart rate got up to almost where it was during Max 30 and I was barely doing any work. My legs hurt for the next 5 days! Looking at stairs made me cry. I took a week off and relaxed on a long awaited Royal Caribbean cruise and gained 6 LBS!! I’m sure some of it was waste and water retention, etc but I willingly consumed copious amounts of extremely delicious cookies, fries, onion rings, cookies, hash browns, bread, cookies, chocolate desserts, a little alcohol, and did I mention cookies? The best thing by far was the peanut butter rice crispie treats. I HAVE to find a way to recreate those and make them healthy. I knew I was going to stick to the meal plan when I got home so I wasn’t too worried and wanted to get in as much junk as possible before eating healthy again.

When I did Brazil Butt Lift and Insanity Max 30 I didn’t stick to the meal plans. I tried to eat healthy/healthier and sometimes watched my calories but the plans just didn’t appeal to me. Honestly, most of the plans are the same or very similar. They’re all full of protein and have few carbs. As a carb lover and protein hater, I found this really hard to swallow (ha!). I have limited how much pasta I eat and now maybe have it once a week instead of 3 times. Looking at the 21DF meal plan had me worried too. I’m very picky (think 3 year old) and don’t eat meat often. It really surprises me when people do meatless Monday because it’s that hard for them to not have meat. I’m not vegetarian because I love chicken and burgers but I don’t want a pound of meat every day. I discovered there’s a thing called flexitarian (or semi-vegetarian) which fits me perfectly!

What is a flexitarian?

A flexitarian is simply someone who doesn't eat a lot of meat and doesn't have meat every day. According to Dawn Jackson Blatner’s website, per week beginner flexers have 2 meatless days, advanced have 3-4 meatless days, and experts have 5 meatless day. I’d safely put myself in the advanced category. I scoured the internet looking for a flexitarian version of the 21 day fix and couldn’t find anything so I decided to create my own! It’s a combination of the normal 21DF plan and the vegan plan. I’ll outline the differences between the two, show you what I’m doing, and maybe throw in a few recipes. Please be advised, I am not a dietitian. I am not a nutritionist. I am not a doctor. Use this as a guideline as you would anything else you find on the internet or in a book or pamphlet. Please seek medical attention if you feel you need to. Here we go…

Number of containers: 

The vegan plan contains the same amount of blue, orange, and teaspoon containers, more green and yellow containers, and fewer red and purple containers. It also has a category for 2300-2499 calories whereas the normal version only goes up to 2100-2300. The foods listed in each category also differ.

(To calculate your calories multiply your weight by 11 then subtract 350)

Foods: 

Green, purple, and teaspoon food lists are still the same. The vegan blue food list doesn’t include the cheeses and the vegan orange food list adds chopped nuts. Beans, lentils, edamame, peas, and refried beans are now reds and seitan has also been added. The yellow containers have been split into two categories: A and B. Yellow A’s include whole grains such as rice and quinoa whereas yellow B’s contain more processed grains like pasta and bread. You’re allowed more A’s than B’s and if you skip a B you should have an A. 

The food list pictured below has all of the vegan reds in the red list and removed from the yellow list. The yellow list is also divided in 1/2 to reflect yellow A's and B's.

Now what?

You’ve calculated your calories, have determined how many of each container to eat, and know what’s in each category so now what do you do? I initially started out thinking I was going to follow the vegan plan but add in some meat but decided to do it a little different. You could do it like that or you could follow the normal plan but with the added proteins, or do a combo of the two (one day follow vegan, the next follow normal). I like following both plans because it gives a better variety. On days I really want a lot of carbs I’ll follow the vegan plan and on days I don’t want a ton of rice, I’ll follow the normal plan with added proteins. The added proteins have really put my mind at ease when it comes to meals because I don’t have to have a ton of meat. I can now have freeze dried edamame and it’s a red container!

Why you should still buy the program even though it's all over the internet...

As shown, you can find pretty much all of the information you need in order to do the 21 day fix or at least the meal plan part of it. What you don't get is the containers, a Shakeology cup, 30 healthy meals every month!, the exercises, 24/7 support, new friends, access to Beachbody's most popular programs, challenge groups, and contests. You can try to google the exercises (I did before buying) and can find some but nothing is better than having them yourself. You can do your own exercises and eat according to the meal plan which is still good but it's not going to show you the results you want. There is no substitution to getting the program. If you order before 10/31/2016 then you also get an instant $20 savings! Ready to accept the challenge and start working towards a new, healthier you? Sign up here. Still have questions? Email me! :)

Some recipes just for fun…

3 Ingredient Oatmeal “Cookies” 

Makes 8 cookies 

(1 yellow (A) 1 purple 1 orange per 4 cookies)

1 C old fashioned oats

1 ripe banana

4T chopped walnuts

Mix together and bake at 350 for about 15 minutes. They do NOT spread so flatten them to your liking. The flatter the crispier as they’ll still be chewy in the middle.

Nutty Rice Quinoa Bowl

1 C/serving

(2 yellow (A) 1 orange)

2/3 C cooked brown rice

1/3 C cooked quinoa

2T chopped, toasted, pecans

Cook rice and quinoa according to directions. Toast pecans (careful! they burn quick!). Mix together and enjoy.

I'm back

Life has been crazy lately. I finished Insanity Max 30 and didn't get the results I wanted. Not even close. I gained 2lbs and I think some inches. My cardio improved though. I was able to get through Cardio Challenge without stopping so that's a win. I guess I expected to get really fit from seeing everyone's amazing results. Granted I didn't stick to the meal plan but I tried to eat healthier. I really think weights are needed in order to really see an improvement for me. Body weight is nice and all but not for me. My next challenge is the 21 day fix but I'll get to that in a second.

Hubby and I went on a cruise while our little one stayed with Nana. If you've ever been on a cruise then you know how much food there is at all times of the day. And it's delicious too. We started the cruise knowing we would probably gain a few lbs but that was ok because we had cleaned out the pantry and fridge before leaving and were only going to buy healthy foods when we returned. We did go to the gym a few times and stayed active (kayaking, snorkeling, dancing, etc) so all wasn't lost. I brought some Shakeology on board too for the Health Bet that Beachbody is doing right now. I swear that stuff saved me. I was so bloated and felt so gross after a few days and it quickly helped get things moving again. I looked pregnant at one point it was that bad. The last day we gorged on Johnny Rockets onion rings and fries and burgers and milkshakes. It was delicious. When we got home I had gained 6lbs and Hubby had gained 5.

That brings me to the 21 day fix! I started last Monday (a week ago) and have LOVED it!! It looks super easy but man will you be sore! Autumn will try to kill you during it. Really. It's all "raise that leg one more time" and you're over there like "but I can't!!!!" and break down crying because your muscles are all cramped up and you physically can't get off the ground. For real(z). Anyways... So far I've lost 3lbs of cruise weight and am enjoying the meal plan after tweaking that a bit. I'm working on that post now so stay tuned!

Insanity Max 30 Week 1 Results

I started on the 4th of July because why not? I ate fairly well but honestly it's a holiday so... First up was Cardio Challenge. I maxed out at 8:10 but kept going. Tabata Power on day 2 kicked my butt and I had to stop 24 mins in. I had done CC after lunch and TP first thing in the morning so the lack of food in my stomach took a huge toll. I pushed myself too hard and paid for it. You live and learn and I started day 3 with 1T peanut butter on whole wheat toast and didn't have any problems finishing Sweat Intervals. I used the modifier because some things hurt my back but I didn't max out. Day 4 had TP again and I didn't max out thanks to pb. Day 5 was Friday Fight and I maxed out at 11:42. Day 6 can be rest but I chose to follow the ab maximizer schedule so I did Pulse which doesn't seem hard but takes a lot of mental strength.

My calves hurt all week. I followed the meal plan but added in some cookies and veggie chips because it was coming out to 1000-1200 calories and I didn't feel that was enough given how intense the exercises are. I'm trying to stay under 1500 so my body doesn't go into stress mode.

Shakes this week included:
Chocolate with 2t peanut butter (meh)
Tropical Strawberry with 3/4C strawberry greek yogurt and 1C water (yum)
Chocolate with 1/2t mint extract (YUM!)
Tropical Strawberry with 1/2C pineapple OJ and 1/2C water (yum)
Chocolate with 2T finely chopped almonds for National Chocolate with Almonds Day (can't really
          taste the almonds)
Tropical Strawberry with 5 frozen strawberries, 3/4C pineapple coconut yogurt, and 1/2C coconut
          water for National Pina Colada Day (on the 9th)

I'm going to start mixing most of my shakes with yogurt to get that extra protein and red container in. Plus it makes it like a milkshake.

I didn't lose any inches and gained a pound this week. My guess is it's from my sore legs and building muscle (hopefully). Plus it takes time to gain and lose weight so I can't expect to see amazing results in a week.

Updated Stats:
Weight 111.5 lbs 112.5
BMI 19.5 19.6
Waist 25.25"
Hips 32"
Butt 35.5"
Thighs 20"
Arms 9.5"
Calves 12.5"/13"

Shakeology Review

Shakeology is a nutrient rich, protein packed, supplement shake with fiber and digestive enzymes marketed by Beachbody. It comes in 7 different flavors (2 vegan) and are between 130-170 calories. You can purchase 24 single serve packets or a 30 serving bag for $129.95 retail (Beachbody club members receive a 10% discount, coaches receive a 25% discount, and monthly autoship customers get discounted shipping). You can also get a month's supply included with a challenge pack. If you're new to Shakeology, I highly recommend ordering the trial pack. You are only allowed to order this one time but it includes all 7 flavors and is $34.95 retail (same discounts apply).

I ordered the trial pack through my coach so I could try them all and give my honest review of each flavor. I will mention I'm a picky eater and a super taster so just because I don't like it doesn't mean you won't either. I tried each flavor in 8oz of water so nothing added to the original flavor.

I really thought I would hate some of the flavors but they all tasted good. Some tasted better than others but it was a close call. Here is my ranking of flavors from best to worst:

"Sensuously sweet and utterly delicious" 

Seriously amazing! I first tried this during my 3 Day Refresh and loved it. In 8 oz of water it's nice and thick and tastes like brownie batter. Next time I try it I may even add in tiny bits of walnuts to really make it so. It's great because you get to have chocolate so it curbs your sweet tooth. 

"Rich artisanal chocolate flavor that's 100% vegan, soy-free, and dairy-free"

I'd really have to taste test this back to back with the regular chocolate to see which I like better and if there is a difference. I think this one is a little bit sweeter and might have more of a stevia after taste but I'm not sure. Either way it's delicious and tied for first.

"Packed with tangy pineapple and sweet guava flavors"

I had heard mixed reviews on this but this is delicious!! I don't taste pineapple or guava or anything besides banana and strawberry but mostly banana. A close tie with chocolate for sure.

"Rich, sweet, fruity, and smooth"

 This one is good. It's sweet and fruity and could almost pass for dessert. The only thing that's better is fresh strawberries.

"Delicious creamy flavor"

I originally tried this in pineapple juice with coconut extract to make a "pina colada" and found it to be bland. I tried it again in just water and it's still nothing special. I thought it would be sweeter but that's ok. This would be a great one to mix with something like flavored yogurt.

"Whole coffee fruit and 25% of the caffeine you'd find in a cup of coffee"

I've tried another brand's coffee protein shake and have added different protein mixes into coffee and never liked it so I thought this would taste about the same. It's not bad! The best coffee flavored protein mix I've tasted. I like that it has some caffeine in it and has a slight almost chocolate taste. I wouldn't order it as my main flavor but it's not bad.

"Nutritional powerhouse packed with mouthwatering fruit and healthy greens"

This wasn't as bad as I thought it was going to be! It has a light flavor similar to lettuce where it tastes like something but also doesn't have a taste. There's a subtle taste of berry that gives it a little bit of sweetness. Overall, I wouldn't make this my main flavor but would have it from time to time.

Considering Shakeology but are health conscious about nutrients? Here's a list of the flavors and their calories, fat, carbs, sugar, protein, and fiber content. Full nutrition facts can be found by clicking the flavor. Underlined values indicate the lowest calorie/fat/carb/sugar or highest protein/fiber options even though all are very similar.

Cafe Latte: 150 Calories, 2g Fat, 18g Carbs, 7g Sugar, 16g Protein, 5g Fiber
Chocolate: 160 Calories, 2g Fat, 17g Carbs, 6g Sugar, 17g Protein, 6g Fiber

Chocolate Vegan: 170 Calories, 4g Fat, 18g Carbs, 8g Sugar, 16g Protein, 5g Fiber

Greenberry: 130 Calories, 1.5g Fat, 13g Carbs, 6g Sugar, 17g Protein, 4g Fiber

Strawberry: 130 Calories, 1.5g Fat, 15g Carbs, 7g Sugar, 16g Protein, 3g Fiber

Tropical Strawberry Vegan: 170 Calories, 3.5g Fat, 18g Carbs, 8g Sugar, 16g Protein, 4g Fiber

Vanilla:130 Calories, 2g Fat, 14g Carbs, 7g Sugar, 16g Protein, 3g Fiber

What if you're interested but just aren't sure of the price? It is a little pricey when compared to other protein shakes. I'll admit that I'd rather go the cheaper route and get a protein powder that has more protein, less carbs, and less sugar and is cheaper (Vega Clean is a favorite of mine) but I also love the packets that Shakeology comes in as opposed to a bag/container. $70 for 30 days of Vega is almost half the price of Shakeology if you look at the retail price and 30% cheaper than the coach price (about $25). I do mix Vega with milk or coconut almond milk so that adds to the nutrients and the price a little. If you're on the fence I suggest ordering the trial pack as it is cheaper and you'll be able to try all of the flavors and know if you like any of them. You can purchase a trial pack here.

Another option is to get a challenge pack. If you're already considering a Beachbody program you can upgrade to a challenge pack that includes a 30 day supply of Shakeology and a 30 day trial to Beachbody on Demand, a streaming service that gives you access to nearly every program available! If you get a challenge pack, the $39.95 fee to become a coach is waived and you'll get a 25% discount on future orders! To find out more about becoming a coach, go here.

3 Day Refresh Review

This is my honest review of Beachbody's 3 Day Refresh. I participated in a challenge group that started with this and wasn't sure what to think at first. You follow a very easy guide of what to eat for 3 days and it's suppose to cleanse your body and get you eating healthier. You're also not suppose to exercise too hard because it's a limited calorie diet but I stuck with my Brazil Butt Lift schedule.

Here's a look at my meals:
Day 1
     Wake up: drink 8 oz filtered water
     BBL Carnivale and High & Tight
     Breakfast: Shakeology and 12 strawberries (1h after waking up. Mine was a little later than that)
     Late AM: Fiber Sweep
     Lunch: Vanilla Fresh, 1 peach, 2 celery sticks, and 0.5T almond butter (0.5T=1.5t)
     Snack: 1C sliced cucumbers and 0.5T almond butter
     Dinner: Vanilla Fresh and spinach salad recipe

Day 2
     Wake up: drink 8 oz filtered water
     BBL Ipanema Booty and 15 Min Abs
     Breakfast: Shakeology and 12 strawberries
     Late AM: Fiber Sweep
     Lunch: Vanilla Fresh, 1/2 apple, 1C sliced cucumbers, and 0.5T almond butter
     Snack: 2 celery sticks and 0.5T almond butter
     Dinner: Vanilla Fresh and spinach salad recipe

Day 3
     Wake up: drink 8 oz filtered water
     BBL Carnivale and High & Tight
     Breakfast: Shakeology and 12 strawberries
     Late AM: Fiber Sweep
     Lunch: Vanilla Fresh, 1/2 apple, 2 celery sticks, and 0.5T almond butter
     Snack: 2 celery sticks and 0.5T almond butter
     Dinner: Vanilla Fresh and spinach salad recipe


I chose the chocolate Shakeology and hoped it was going to be good since I hadn't tried it before. It's amazing!!! 1 packet in 8oz of water is nice and thick and tastes like brownie batter! There's a slight aftertaste from the stevia but it's not bad.

The fiber sweep is very lemony. It's not horrible and since it's only mixed in 8 oz you can chug it easily. I've heard to drink it immediately so don't let it sit around!

The vanilla fresh isn't bad. I wish I could have Shakeology instead tho. It's mild enough and pretty bland. I tried it with plain water and with lime juice and mint (mojito recipe found here). The mojito isn't close to a real one but I guess it's better than nothing.

I forgot to measure so I'm just using my BBL week 4 results since they were taken just a few days before hand so they should be close. I did weigh myself though.

Start                           End
Weight 112.0              109.8
Waist 25.5"                 25
Hips 32"                     32
Butt 36"                      36
Thighs 20"                  20

Overall it's not too bad because it's only for 3 days. I was a little hungry. I wanted ice cream and wine and chocolate but feel this is an easy way to get a lot of fruits and veggies into your diet so you get use to eating more of them and develop a craving for them.

Just a side note... you might gain the weight back in the days following the refresh. I did. Granted the 1st day afterwards I ate A LOT of carbs but I ate better on the second day. I weighed myself on the 3rd morning and was a little sad to see the scale back at 111.8. It definitely has taught me that yes you can lose weight with it and maybe you'll be able to keep it off but in reality it's more of a way to flush out your system and get it ready to eat healthier. It taught me how to time out my meals and shows me that I need to vary my diet some more.