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If you want to lose weight, but you don’t like to count calories, offer you effective eating plan from a well-known fitness trainer Autumn Calabrese. Start watching her program the 21 Day Fix and follow the diet on a simple method of “color containers”.
The following meal plan is suitable not only for those who are planning to engage in a fitness program 21 Day Fix, but for all dieters. Its simplicity lies in the fact that you don’t need to keep a careful counting of calories, protein, fat and carbohydrates. You will be guided on the volume of servings and categories of food. So let’s start.
Read our other helpful articles about nutrition:
- PROPER NUTRITION: the most complete guide to the transition to PP
- Why do we need carbohydrates, simple and complex carbohydrates for weight loss
- Counting calories: the most comprehensive guide to calorie counting!
Food containers
According to the system of power proposed by Autumn Calabrese, all products are divided into categories: vegetables, fruits, proteins, carbohydrates, healthy fats, seeds, oil. Below is the detailed list of products in each category. The DVD with the program 21 Day Fix comes with a special containers that allow you to measure the required amount of food. Each color corresponds to a specific category of products.
As you can see all the containers of different size. If you have such containers, no, it’s not scary. The table below presents the volume of the container, if it is to measure a regular Cup (250 ml). You can purchase a similar sized container, or to focus on the volume of glass.
| Container | Food category | The approximate size of the container |
| Green | Vegetables | 1 Cup |
| Purple | Fruit | 1 Cup |
| Red | Proteins | 2/3 Cup |
| Yellow | Carbohydrates | 1/2 Cup |
| Blue | Healthy fats, cheese | 1/4 Cup |
| Orange | Dressing | 2 tablespoons |
| Teaspoons | Oil | 2 teaspoons |
Now, let’s determine how many containers you need to eat per day. It depends on the number of calories you need to consume (more about calorie count below). So, the portions are measured in containers, in addition to oil – it is in tea spoons.
| Food category | Servings per day for 1200-1499 kcal | Servings per day for 1500-1799 calories | Servings per day for 1800-2099 calories | Servings per day for 2100-2300 kcal |
| Vegetables | 3 | 4 | 5 | 6 |
| Fruit | 2 | 3 | 3 | 4 |
| Proteins | 4 | 4 | 5 | 6 |
| Carbohydrates | 2 | 3 | 4 | 4 |
| Healthy fats, cheese | 1 | 1 | 1 | 1 |
| Sauces, seeds | 1 | 1 | 1 | 1 |
| Oil | 2 teaspoons | 4 teaspoons | 5 teaspoons | 6 teaspoons |
For example, if your calorie target is between 1200-1499 calories you should eat per day:
- 3 container vegetables
- 2 container of fruit
- 4 containers protein
- 2 containers of carbohydrates
- 1 container of healthy fats
- 1 container of seeds
- 2 teaspoons oil
If you have no containers, use 1 measuring cup=236 ml (in the Russian reality, a glass of 250 ml):
How to calculate the right amount of calories
Now we offer you to count the number of calories by the method Autumn Calabres. Since the goal of the program 21 Day Fix lead you into great shape within 3 weeks, her method cannot be called gentle. Be prepared for restrictions. So, the daily rate of calories is calculated as follows:
- Your weight in kg * 24,2 + 400 (calories burned) – 750 (caloric deficit) = the daily rate of calories
Here is an example with a weight of 70 kg:
- 70*24,2 + 400 – 750 = 1344 kcal – calorie consumption per day
If when calculating that figure was less than 1200, then your rate will be 1200 kcal. If greater than 2300, then your rate will be 2300 kcal.
CALORIE CALCULATOR: online
Where to get containers
The containers of Autumn Calabres you can order on Aliexpress. The cost is 1200-1300 rubles (with a DVD of 21 Day Fix is a little more expensive), but they really will make your life easier. You will not need to count calories, weigh food, to multiply and add the numbers. Containers to follow the diet and to lose weight much easier.
- Link to buy: shop 1
- Link to buy: shop 2
A list of permitted products by category
Since the program released in the US, the list of products is aimed primarily at the American market. But most of the products from the list still familiar to us. These products can be used in accordance with the above restrictions. If product is not listed, then it is not allowed.
Vegetables: Kale, Kale, Brussels sprouts, broccoli, asparagus, beets, tomatoes, zucchini, beans, peppers, carrots, cauliflower, artichokes, eggplant, okra, jicama (turnips), green peas, cabbage, cucumbers, celery, lettuce, mushrooms, radish, onions, sprouts.
Fruit: raspberries, blueberries, blackberries, strawberries, watermelon, cantaloupe, orange, tangerine, Apple, apricots, grapefruit, cherries, grapes, kiwi, mango, peach, nectarine, pear, pineapple, banana, papaya, Fig, melon.
Proteins: sardines, chicken breast, Turkey breast, chicken stuffing, Turkey stuffing, and wild animal meat, wild fish, eggs, Greek yogurt, natural white, natural white yogurt, clams, lean red meat, beef lean beef, tempeh, tofu, pork loin, tuna, ham, pastrami Turkey, ricotta cheese, cottage cheese, protein powder, vegeburger, Turkey bacon, shakelology (protein shake).
Carbohydrates: sweet potatoes, yams, quinoa, beans, lentils, edamame beans, peas, refried beans, brown rice, wild rice, potatoes, corn, amaranth cereal, millet, buckwheat, barley, groats bulgur, oatmeal, rolled oats; further, all only whole grains: pasta, crackers couscous, cereals, bread, pita bread, waffles, pancakes, English muffins, pastries, tortilla, corn tortilla.
Healthy fats: avocado, almonds, peanuts, pistachios, pecans, walnuts, hummus, cheese, coconut milk, feta cheese, goat cheese, mozzarella, cheddar, Provolone cheese, cheese “Monterey Jack”.
The sauces and seeds: pumpkin seeds, sunflower seeds, sesame seeds, flax seeds, olives, peanut butter, coconut flakes without sugar.
Oil: olive oil extra virgin, coconut oil, linseed oil, walnut oil, oil of pumpkin seeds, nut Butters (almond, cashew, peanut), sunflower oil, sesame oil, oil of pumpkin seeds.
Foods that can be consumed without limitation: water, lemon, lemon juice, vinegar, mustard, herbs, spices, garlic, ginger, Tabasco sauce, flavoring extracts.
What’s important to remember:
1. Containers can be combined together in any way. Example accounting menu on the table:
2. A specific example of meal plan:
3. Containers measured food in finished form and not in raw.
4. No need to hammer the container (or Cup) with a slide.
5. This eating plan is suitable not only for those who train according to the program 21 Day Fix, but for all dieters.
6. If a product is not in the allowed list, then it is prohibited.
7. The number of containers is determined daily allowance of calories:
As you know, this is just another convenient method nutrition for weight loss. You may strictly follow the recommendations or adapt them for yourself. However, if you strictly follow the nutrition plan from Autumn Calabrese and execute the program 21 Day Fix, you are guaranteed to achieve amazing results in a short period of time.
Please note that Autumn offers a fairly strict nutrition plan. It is designed to achieve serious results in 21 days. Recommended if you need to adjust the daily rate of calories, if you are not sure that such strong restrictions for you.
Read also: Fix Extreme: detailed descriptions of all exercises + personal opinion about the program.