The 21 Day Fix Meal Plan is a popular and effective program designed to help you achieve your weight loss and fitness goals in just three weeks.
This plan focuses on portion control, balanced nutrition, and easy-to-follow meal prep strategies, making it a great choice for anyone looking to improve their eating habits and overall health.
With a specific 1200 calorie daily intake, the 21 Day Fix Meal Plan ensures that you get all the essential nutrients your body needs while keeping your caloric consumption in check.
One of the standout features of the 21 Day Fix is its color-coded portion control containers, which simplify the process of measuring and managing your food portions.
Each container corresponds to a different food group, helping you to easily plan and prepare balanced meals without the need for complicated calculations or guesswork.
This approach not only promotes a healthy diet but also supports sustainable eating habits that you can maintain long after the 21 days are over.
21 Day Fix Meal Plan Pdf 1200 Calories
The 21 Day Fix Meal Plan offers a convenient and accessible way to get started with the program.
This guide includes detailed instructions, tips, and recipes to help you stay on track and reach your goals.
By following the 21 Day Fix Meal Plan, you can take control of your diet, boost your energy levels, and set yourself on the path to a healthier lifestyle.
Why Choose a 1200 Calorie Meal Plan?
When it comes to losing weight and getting healthy, choosing the right calorie intake is crucial.
The 21 Day Fix program recommends a 1200 calorie meal plan for those looking to lose weight in a safe and sustainable way.
Here are some key reasons why a 1200 calorie diet may be the best choice for your goals:
Promotes Steady Weight Loss
A 1200 calorie diet is an excellent starting point for most people looking to lose weight. By creating a moderate calorie deficit, you can expect to lose 1-2 lbs per week.
This steady rate of weight loss is recommended by health professionals as it is more likely to be maintained long-term compared to rapid weight loss.
Provides Essential Nutrients
When done right, a 1200 calorie meal plan can provide all the essential vitamins, minerals, protein, carbs and healthy fats your body needs.
The 21 Day Fix program uses portion-controlled containers to ensure you get the right balance of nutrients at each meal.
This helps prevent nutrient deficiencies that can occur on very low calorie diets.
Keeps You Feeling Full and Satisfied
Contrary to popular belief, a 1200 calorie diet does not have to leave you feeling hungry and deprived.
The 21 Day Fix incorporates high-fiber foods like vegetables, fruits and whole grains that provide volume and nutrients for few calories.
Pairing these with lean proteins and healthy fats helps keep blood sugar stable and hunger at bay.
Boosts Energy Levels
When you provide your body with adequate calories from nutrient-dense whole foods, you’ll likely experience increased energy levels. This allows you to be more active and get the most out of your workouts.
The 21 Day Fix incorporates daily exercise to further boost your metabolism and fitness.
Supports Long-Term Health
Losing weight at a moderate pace of 1-2 lbs per week and making sustainable lifestyle changes is the key to keeping the weight off for good.
A 1200 calorie diet rich in whole, minimally processed foods provides the nutrients your body needs to function optimally.
This can reduce your risk of chronic diseases like heart disease, diabetes and certain cancers.
A 1200 calorie meal plan like the one provided in the 21 Day Fix program is an excellent choice for losing weight safely and improving your overall health.
By focusing on nutrient density, portion control and regular exercise, you can achieve your goals while nourishing your body.
How to Calculate Your Caloric Needs
To ensure you are getting the right amount of calories for your 21 Day Fix meal plan, it is essential to calculate your caloric needs.
This will help you tailor your meal plan to your specific body and activity level. Here’s a step-by-step guide to help you calculate your caloric needs:
Basal Metabolic Rate (BMR)
Your BMR is the number of calories your body needs to function at rest.
To calculate your BMR, you need to know your age, weight, height, and gender. Here’s the formula:
- Men: BMR = 66 + (6.2 x weight in pounds) + (12.7 x height in inches) – (6.8 x age in years)
- Women: BMR = 655 + (4.35 x weight in pounds) + (4.7 x height in inches) – (4.7 x age in years)
Activity Level
Next, you need to consider your activity level. This will help you determine how many calories you need to maintain your weight.
Here are the general guidelines:
- Sedentary: You do little to no exercise. BMR x 1.2
- Lightly Active: You do light exercise 1-3 days a week. BMR x 1.375
- Moderately Active: You do moderate exercise 3-5 days a week. BMR x 1.55
- Very Active: You do hard exercise 6-7 days a week. BMR x 1.725
- Extremely Active: You do very hard exercise 7 days a week. BMR x 1.9
Caloric Needs
Now, multiply your BMR by your activity level multiplier to get your total daily caloric needs.
For example, if your BMR is 2000 and you are moderately active, your total daily caloric needs would be:
2000 x 1.55 = 3100 calories
1200 Calorie Meal Plan
For a 1200 calorie meal plan, you would need to adjust your caloric needs. You can do this by reducing your caloric intake by 25% from your total daily caloric needs.
For example, if your total daily caloric needs are 3100, you would need to reduce it by 25%:
3100 x 0.75 = 2325 calories
This means you would need to consume 2325 calories per day to maintain your weight.
Week 1: Meal Plan and Recipes
Welcome to your first week on the 21 Day Fix 1200 Calorie Meal Plan! This week’s menu is designed to help you kickstart your healthy eating journey with delicious, portion-controlled meals.
Let’s dive in!
Monday
Breakfast: Overnight Oats – Mix 1/2 cup rolled oats, 1/2 cup unsweetened almond milk, 1 tsp honey, and 1/4 cup berries. Refrigerate overnight.
Lunch: Grilled Chicken Salad – 4 oz grilled chicken breast, 2 cups mixed greens, 1/2 cup cherry tomatoes, 1/4 cup sliced cucumber, 1 tbsp balsamic vinaigrette.
Dinner: Baked Salmon with Roasted Veggies – 4 oz baked salmon, 1 cup roasted broccoli and carrots, 1/2 cup brown rice.
Tuesday
Breakfast: Egg White Scramble – 3 egg whites, 1/4 cup diced bell peppers, 1 tbsp salsa, 1 slice whole wheat toast.
Lunch: Turkey Lettuce Wraps – 4 oz sliced turkey, 2 large lettuce leaves, 1/4 cup diced cucumber, 1 tbsp hummus.
Dinner: Beef and Broccoli Stir-Fry – 4 oz lean beef, 1 cup broccoli florets, 1/2 cup brown rice, 1 tbsp low-sodium soy sauce.
Wednesday
Breakfast: Greek Yogurt Parfait – 1 cup plain Greek yogurt, 1/2 cup mixed berries, 2 tbsp granola.
Lunch: Tuna Salad Stuffed Avocado – 4 oz canned tuna, 1/4 cup diced celery, 1 tbsp Greek yogurt, 1 medium avocado.
Dinner: Lentil and Vegetable Soup – 1 cup lentil soup, 1 cup mixed greens salad, 1 tbsp olive oil and vinegar dressing.
Thursday
Breakfast: Spinach and Feta Egg Muffin – 2 egg muffins with spinach and feta, 1 medium apple.
Lunch: Chicken Burrito Bowl – 4 oz grilled chicken, 1/2 cup brown rice, 1/4 cup black beans, 1/4 cup salsa, 2 tbsp guacamole.
Dinner: Baked Cod with Roasted Potatoes – 4 oz baked cod, 1 cup roasted red potatoes, 1 cup steamed broccoli.
Friday
Breakfast: Avocado Toast – 1 slice whole wheat toast, 1/2 mashed avocado, 1 tbsp olive oil, salt and pepper.
Lunch: Veggie Stir-Fry with Quinoa – 1 cup mixed vegetables, 1/2 cup cooked quinoa, 1 tbsp low-sodium soy sauce.
Dinner: Grilled Chicken and Asparagus – 4 oz grilled chicken, 1 cup roasted asparagus, 1/2 cup brown rice.
Saturday
Breakfast: Veggie Frittata – 2 eggs, 1/4 cup diced bell peppers, 1/4 cup spinach, 1 tbsp feta cheese.
Lunch: Turkey Wrap – 4 oz sliced turkey, 1 whole wheat tortilla, 1/4 cup shredded lettuce, 2 tbsp hummus.
Dinner: Grilled Salmon and Roasted Broccoli – 4 oz grilled salmon, 1 cup roasted broccoli, 1/2 cup quinoa.
Sunday
Breakfast: Avocado Toast – 1 slice whole wheat toast, 1/2 mashed avocado, 1 tbsp olive oil, salt and pepper.
Lunch: Chicken Salad Stuffed Tomato – 4 oz grilled chicken, 1/4 cup diced celery, 1 tbsp Greek yogurt, 1 medium tomato.
Dinner: Beef and Veggie Stir-Fry – 4 oz lean beef, 1 cup mixed vegetables, 1/2 cup brown rice, 1 tbsp low-sodium soy sauce.
The key points are:
- Saturday and Sunday meals are included, covering breakfast, lunch, and dinner
- The meals focus on lean proteins, vegetables, whole grains, and healthy fats
- Portion sizes are controlled using the 21 Day Fix container system
Week 2: Meal Plan and Recipes
In the second week of your 21 Day Fix journey, you’ll continue to follow the 1200 calorie meal plan.
This week’s menu features a variety of delicious and nutritious recipes to keep you on track with your health goals. Let’s take a look at what’s in store for you this week!
Monday
Breakfast: Overnight Oats with berries and a sprinkle of cinnamon
Lunch: Grilled Chicken Salad with mixed greens, tomatoes, cucumbers, and a balsamic vinaigrette
Dinner: Baked Salmon with roasted sweet potatoes and steamed broccoli
Tuesday
Breakfast: Veggie Frittata with spinach, bell peppers, and onions
Lunch: Turkey Wrap with whole wheat tortilla, avocado, and mixed veggies
Dinner: Lentil and Quinoa Stuffed Peppers
Wednesday
Breakfast: Greek Yogurt with mixed berries and a drizzle of honey
Lunch: Tuna Salad on a bed of mixed greens with whole grain crackers
Dinner: Zucchini Noodles with Chicken Meatballs and marinara sauce
Thursday
Breakfast: Avocado Toast on whole grain bread with a fried egg
Lunch: Chicken Lettuce Wraps with shredded carrots, bean sprouts, and a peanut sauce
Dinner: Beef and Broccoli Stir-Fry over brown rice
Friday
Breakfast: Protein Smoothie with almond milk, spinach, banana, and peanut butter
Lunch: Quinoa and Black Bean Salad with diced tomatoes, red onion, and lime juice
Dinner: Baked Cod with roasted Brussels sprouts and a side of quinoa
Saturday
Breakfast: Egg Muffins with turkey bacon, bell peppers, and cheddar cheese
Lunch: Grilled Chicken Kebabs with bell peppers, onions, and pineapple
Dinner: Spaghetti Squash Bolognese with a side salad
Sunday
Breakfast: Oatmeal Pancakes with fresh berries and a drizzle of maple syrup
Lunch: Veggie Chili with whole grain crackers and a dollop of Greek yogurt
Dinner: Roasted Chicken with roasted potatoes and steamed green beans
Remember to drink plenty of water throughout the day and enjoy your meals mindfully. Happy cooking and good luck on your 21 Day Fix journey!
Week 3: Meal Plan and Recipes
Here are the recipes for each individual day of Week 3 of the 21 Day Fix 1200 calorie meal plan:
Monday:
Breakfast: Veggie Frittata
- Ingredients: eggs, spinach, bell peppers
Lunch: Chicken Caesar Salad
- Ingredients: romaine lettuce, grilled chicken, Caesar dressing
Dinner: Baked Salmon
- Sides: roasted sweet potatoes, broccoli
Snacks: Greek Yogurt with Berries, Celery Sticks with Peanut Butter
Tuesday:
Breakfast: Overnight Oats
- Ingredients: oats, berries, cinnamon
Lunch: Tuna Salad Wrap
- Ingredients: tuna, celery, onion, whole wheat tortilla
Dinner: Chicken Fajitas
- Ingredients: chicken, peppers, onions, guacamole, whole wheat tortillas
Snacks: Hard Boiled Eggs, Edamame
Wednesday:
Breakfast: Avocado Toast
- Ingredients: whole grain bread, avocado, fried egg
Lunch: Quinoa and Black Bean Salad
- Ingredients: quinoa, black beans, tomatoes, cilantro, lime dressing
Dinner: Turkey Meatballs
- Sides: zucchini noodles, marinara sauce
Snacks: Apple Slices with Almond Butter, Carrot Sticks with Hummus
Thursday:
Breakfast: Greek Yogurt Parfait
- Ingredients: Greek yogurt, granola, fresh fruit
Lunch: Turkey and Veggie Wrap
- Ingredients: turkey, hummus, spinach, carrots, whole wheat tortilla
Dinner: Beef and Broccoli Stir Fry
- Served over brown rice
Snacks: Cottage Cheese with Pineapple, Greek Yogurt with Berries
Friday:
Breakfast: Smoothie Bowl
- Ingredients: frozen berries, banana, Greek yogurt, almond milk, granola
Lunch: Grilled Chicken and Veggie Kabobs
- Ingredients: chicken, bell peppers, mushrooms, whole wheat pita
Dinner: Grilled Chicken and Veggie Skewers
- Served with quinoa
Snacks: Celery Sticks with Peanut Butter, Hard Boiled Eggs
Saturday:
Breakfast: Scrambled Eggs with Veggies
- Ingredients: eggs, bell peppers, mushrooms, spinach
Lunch: Chicken Salad with Whole Grain Crackers
- Ingredients: chicken, celery, onion, whole grain crackers
Dinner: Baked Chicken and Veggies
- Sides: roasted sweet potatoes, broccoli
Snacks: Edamame, Apple Slices with Almond Butter
Sunday:
Breakfast: Omelette with Cheese and Veggies
- Ingredients: eggs, cheddar cheese, bell peppers, mushrooms
Lunch: Turkey and Avocado Wrap
- Ingredients: turkey, avocado, whole wheat tortilla
Dinner: Beef and Mushroom Stroganoff
- Served over egg noodles
Snacks: Carrot Sticks with Hummus, Cottage Cheese with Pineapple
Snacks and Desserts within the 1200 Calorie Limit
Sticking to a 1200 calorie diet can be challenging, especially when it comes to snacks and desserts.
However, with some smart choices, you can still enjoy tasty treats while staying within your calorie limit.
Here are some ideas for healthy snacks and desserts that fit into the 21 Day Fix plan at 1200 calories per day:
Snacks
For a snack, aim for a combination of protein and fiber to keep you feeling full. Some great options include:
- 1 container of plain Greek yogurt with 1/2 cup of berries and a sprinkle of cinnamon
- 1 hard boiled egg with 5 whole grain crackers
- 1 apple with 1 tbsp of nut butter
- 1 cup of raw veggies like carrots, celery, or cucumber with 2 tbsp of hummus
Desserts
Satisfying your sweet tooth doesn’t have to derail your diet. Here are some 21 Day Fix approved desserts that are 150 calories or less:
- 1/2 cup of frozen grapes
- 1 small popsicle made with 100% fruit juice
- 1 square of dark chocolate (at least 70% cacao)
- 1/2 cup of fresh berries with 1 tbsp of whipped cream
- 1 small baked apple sprinkled with cinnamon and 1 tsp of honey
Portion Control is Key
When it comes to snacks and desserts, portion control is essential on a 1200 calorie diet. Be sure to measure out your portions using the 21 Day Fix color-coded containers.
For example, 1/2 cup of berries counts as 1 purple container. Sticking to the proper serving sizes will help you stay on track with your calorie goals.
By planning ahead and making smart choices, you can absolutely enjoy tasty snacks and desserts while following the 21 Day Fix meal plan at 1200 calories per day.
The key is to focus on nutrient-dense foods that will satisfy your hunger and sweet cravings in a healthy way.
Some other Snacks:
Here is a table with snack and dessert ideas that fit within a 1200 calorie diet:
| Food | Calories |
|---|---|
| 1 cup grapes | 104 |
| 1 small apple | 77 |
| 1 cup watermelon | 46 |
| 1 cup strawberries | 49 |
| 1 cup blueberries | 84 |
| 1 medium orange | 62 |
| 1 cup baby carrots | 50 |
| 1 cup cucumber slices | 16 |
| 1 cup cherry tomatoes | 27 |
| 1 cup air-popped popcorn | 31 |
| 1 ounce roasted unsalted almonds | 163 |
| 1 ounce dark chocolate | 155 |
| 1 cup plain Greek yogurt | 100 |
| 1 cup frozen berries | 84 |
| 1 small banana | 105 |
| 1 ounce cheddar cheese | 113 |
| 1 hard-boiled egg | 78 |
| 1 cup edamame | 189 |
The key is to focus on nutrient-dense, high-fiber foods like fruits, vegetables, nuts, seeds and yogurt.
Avoid high-calorie, low-nutrient foods like candy, cookies, chips and fried snacks. Portion control is also important – stick to the serving sizes listed.
With some planning, you can enjoy satisfying snacks while staying within your calorie goals.
Incorporating Exercise into Your Meal Plan
Choosing the Right Exercise
Before starting any exercise routine, it is crucial to consult with a healthcare professional to ensure you are physically fit for the activities you plan to engage in.
For the 21 Day Fix meal plan, a combination of cardio and strength training exercises is recommended.
This can include activities such as walking, jogging, cycling, or swimming for cardio, and weightlifting or bodyweight exercises for strength training.
Scheduling Your Exercise
Schedule your exercise sessions at a time when you are most likely to stick to it. For many people, this is in the morning before work or school.
Aim for at least 30 minutes of exercise, 4-5 times a week. This can be broken down into shorter sessions if needed.
For example, you could do 10 minutes of cardio, 10 minutes of strength training, and 10 minutes of stretching.
Tracking Your Progress
Keep track of your exercise sessions by writing them down in a journal or using a fitness app. This helps you stay motivated and accountable.
You can also use this time to reflect on how you feel during and after your workouts. This can help you identify what exercises you enjoy and which ones you need to adjust.
Adjusting Your Meal Plan
As you start exercising, you may need to adjust your meal plan to ensure you are getting the right balance of nutrients.
For example, if you are doing intense cardio, you may need to increase your protein intake to help with muscle recovery.
If you are doing strength training, you may need to increase your calorie intake to support muscle growth.
Sample Exercise Routine
Here is a sample exercise routine you can follow:
- Monday: 30 minutes of cardio (jogging or cycling) and 10 minutes of strength training (push-ups and squats)
- Tuesday: 20 minutes of cardio (brisk walking) and 15 minutes of strength training (lunges and planks)
- Wednesday: Rest day
- Thursday: 30 minutes of cardio (swimming) and 10 minutes of strength training (bicep curls and tricep dips)
- Friday: 20 minutes of cardio (jumping jacks) and 15 minutes of strength training (shoulder press and leg press)
- Saturday: Rest day
- Sunday: 30 minutes of cardio (yoga) and 10 minutes of strength training (planks and crunches)
Remember to always listen to your body and adjust your routine as needed. With consistent exercise and a balanced meal plan, you can achieve your fitness goals and improve your overall health.
FAQs
1. What is the 21 Day Fix Meal Plan?
The 21 Day Fix Meal Plan is a structured nutrition program that helps you achieve weight loss and fitness goals through portion control and balanced eating.
The plan uses color-coded containers to simplify the process of measuring and managing your food intake.
2. How does the 1200 calorie plan work?
The 1200 calorie plan is designed to provide sufficient nutrients while maintaining a caloric deficit for weight loss.
It involves eating a balanced mix of proteins, carbohydrates, and fats throughout the day, divided into meals and snacks using the color-coded container system.
3. Can I still exercise while on the 21 Day Fix Meal Plan?
Yes, the 21 Day Fix encourages incorporating exercise into your daily routine.
The plan includes a workout program that complements the meal plan, helping you achieve better fitness results and overall health.
4. What foods can I eat on the 1200 calorie plan?
The plan includes a wide variety of foods from different food groups.
You can enjoy lean proteins like chicken and fish, whole grains like quinoa and brown rice, plenty of vegetables, fruits, and healthy fats like avocado and nuts. The color-coded containers guide you in portioning these foods correctly.
5. How do I access the 21 Day Fix Meal Plan PDF?
You can download the 21 Day Fix Meal Plan PDF from the official Beachbody website or from other reputable sources that offer the program.
The PDF includes detailed instructions, meal plans, and recipes to help you stay on track.
6. Is the 21 Day Fix Meal Plan suitable for vegetarians?
Yes, the 21 Day Fix Meal Plan can be adapted for vegetarians. You can substitute animal proteins with plant-based options like tofu, lentils, and beans.
The plan’s flexibility allows for various dietary preferences while still using the portion control containers.
7. What if I feel hungry on the 1200 calorie plan?
If you feel hungry, it’s important to make sure you’re eating enough vegetables and proteins, as these can help keep you full.
Drinking plenty of water and incorporating healthy snacks can also help manage hunger. If you consistently feel hungry, consult with a nutritionist to ensure the 1200 calorie plan is suitable for your needs.
Final Words
The 21 Day Fix Meal Plan is a highly effective program for those looking to achieve weight loss and improve their overall health through balanced nutrition and portion control.
By following the 1200 calorie plan, you ensure that you receive all the necessary nutrients while maintaining a caloric deficit that promotes weight loss.
The use of color-coded containers simplifies meal prep and helps you stay on track with your diet, making it easier to manage your portions without the need for complicated calculations.
Throughout the three weeks, you will develop healthier eating habits and learn how to create balanced meals that are both nutritious and satisfying.
The plan’s focus on whole foods, such as lean proteins, vegetables, fruits, and whole grains, ensures that you are fueling your body with high-quality nutrients.
Additionally, incorporating regular exercise will enhance your results and contribute to a healthier lifestyle.
Downloading the 21 Day Fix Meal Plan PDF provides you with a convenient and comprehensive guide to follow, including meal plans, recipes, and tips for success.
By committing to this plan, you are setting yourself up for lasting health benefits and a better understanding of how to maintain a balanced diet.
Embrace the challenge, stay consistent, and look forward to the positive changes in your health and well-being.