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21-DayFixCheatSheets

The document lists various food items categorized into different containers: Green, Purple, Red, Yellow, Blue, Orange, and Teaspoon. Each category includes specific types of vegetables, fruits, proteins, grains, fats, and oils, providing portion sizes or quantities for each item. This structured approach helps in meal planning and portion control for a balanced diet.

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Jennifer Lemon
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9 views

21-DayFixCheatSheets

The document lists various food items categorized into different containers: Green, Purple, Red, Yellow, Blue, Orange, and Teaspoon. Each category includes specific types of vegetables, fruits, proteins, grains, fats, and oils, providing portion sizes or quantities for each item. This structured approach helps in meal planning and portion control for a balanced diet.

Uploaded by

Jennifer Lemon
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
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Green Container

● Kale, cooked or raw ● Carrots, sliced or 10 medium baby


● Collard Greens, cooked or raw ● Cauliflower, chopped
● Spinach, cooked or raw ● Artichokes, 1/2 large
● Brussels sprouts, chopped or 5 ● Eggplant, 1/2 medium
medium ● Okra
● Asparagus, 10 large spears ● Jicama, sliced
● Beets, 2 medium ● Snow Peas
● Tomatoes, chopped, cherry or 2 ● Cabbage, chopped
medium ● Cucumbers
● Squash (summer), sliced ● Celery
● Winter Squash (all varieties), ● Lettuce (NOT iceberg)
cubed ● Mushrooms
● String beans ● Radishes
● Peppers, sweet, sliced
Purple Container
● Raspberries ● Cherries
● Blueberries ● Grapes
● Blackberries ● Kiwifruit, 2 medium
● Strawberries ● Mango, sliced
● Watermelon, diced ● Peach, sliced or 1 large
● Cantaloupe, diced ● Nectarine, sliced or 1 large
● Orange, divided into sections, or 1 ● Pear, sliced or 1 large
medium ● Pineapple, diced
● Tangerine, 2 small ● Banana, 1/2 large
● Apple, sliced or 1 small ● Papaya, diced
● Apricots, 4 small ● Figs, 2 small
● Grapefruit, divided into sections, or ● Honeydew melon, diced
1/2 large
Red Container
● Sardines (fresh or canned in ● Red meat, extra-lean, cooked,
water), 7 medium diced
● Boneless, skinless chicken or ● Lean ground red meat, cooked
turkey breast, cooked, diced ● Shakeology, 1 scoop
● Lean ground chicken or turkey, ● Tempeh
cooked ● Tofu, firm
● Fish, freshwater (catfish, tilapia, ● Pork tenderloin, diced cooked
trout), cooked, flaked ● Tuna, canned light in water,
● Fish, cold water, wild caught (cod, drained
salmon, halibut, tuna) cooked, ● Turkey slices, low sodium, fat free,
flaked 6 slices
● Game: buffalo (bison, ostrich, ● Ham slices, low sodium, fat free, 6
venison) cooked, diced slices
● Game: lean ground, cooked, diced ● Ricotta cheese, light
● Eggs, 2 large ● Cottage cheese, 2%
● Greek yogurt, plain 1% ● Protein powder (whey, hemp, rice,
● Yogurt, plain 2% pea) 1 1/2 scoops
● Shellfish (shrimp, crab, lobster) ● Veggie burger, 1 medium patty
cooked ● Turkey bacon (reduced fat), 4
● Clams, canned drained slices
Yellow Container
● Sweet potato ● Oatmeal, steel cut, cooked
● Yams ● Oatmeal, rolled, cooked
● Quinoa, cooked ● Pasta, whole-grain, cooked
● Beans, cooked drained ● Couscous, whole wheat, cooked
● Lentils, cooked drained ● Crackers, whole grain, 8 small
● Edamame, shelled peas crackers
● Refried beans, nonfat ● Cereal, whole-grain, low sugar
● Brown rice, cooked ● Bread, whole grain, 1 slice
● Wild rice, cooked ● Pita bread, whole wheat, 1 small
● Potato, mashed or 1/2 medium ● Waffles, whole grain, 1 waffle
● Corn on the cob, 1 ear ● Pancakes, whole grain 1 small
● Amaranth, cooked ● English muffin, whole grain, 1/2
● Millet, cooked muffin
● Buckwheat, cooked ● Bagel, whole grain, 1/2 small
● Barley, cooked ● Tortilla, whole wheat, 1 small
● Bulgur, cooked ● Tortilla, corn, 2 small
Blue Container
● Avocado, mashed or 1/4 medium ● Coconut milk, canned
● 12 almonds, whole, raw ● Feta cheese, crumbled
● 8 cashews, whole, raw ● Goat cheese, crumbled
● 14 peanuts, whole, raw ● Mozzarella (low moisture)
● 20 pistachios, whole, raw shredded Cheddar, shredded
● 10 pecan halves, raw ● Provolone, shredded
● 8 walnut halves, raw ● Monterey Jack, shredded
● Hummus ● Parmesan, shredded

Orange Container
● Pumpkin Seeds, raw ● Olives, 10 medium
● Sunflower seeds, raw ● Peanuts
● Sesame seeds, raw ● Coconut, unsweetened, shredded
● Flaxseed, ground ● 21 Day Fix dressings
Teaspoon
● Extra Virgin Olive Oil ● Nut butters (peanut, almond,
● Extra Virgin Coconut Oil cashew, etc)
● Flaxseed Oil ● Seed butters (pumpkin, sunflower,
● Walnut Oil sesame [tahini])
● Pumpkin seed oil

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