How to Meal Prep for the 21 Day Fix

If you’re joining me on my 21 Day Fix journey, you may be overwhelmed by the meal prepping, but I’m going to walk you through it. First, read this post on how to meal prep. (These are your basics and you’ll need it for the 21 Day Fix.)

Once you’ve read that, calculate your target calories using these equations:

If you want to lose weight:

A. Take your current body weight in pounds and multiply that number by 11 to calculate your baseline calories.

B. Then, add 400 to your baseline calories to equal your daily caloric needs.

C. Last, subtract 750 from your caloric needs – this equals your calorie target.

If you want to maintain weight:

Multiply your body weight by 11 and add 400 calories.

If you want to gain weight (muscle):

Multiply your body weight by 11 and add 900 calories.

***If your calorie target range is below 1,200, roundup to the 1,200 level. You should never eat less than 1,200 calories in a day because your body will go into starvation mode. Eating 1,200 calories a day can be difficult enough, eating less than that is unsustainable.


Got your number? Great. Your calorie range corresponds with a row in the book. If you’re in the 1,200-1,499 calorie range, for instance, you’ll get 4 greens, 4 reds, 2 yellows, 2 purples, 1 orange, 1 blue, and 3 tsp. a day. This corresponds to 4 servings of greens, 4 servings of protein, 2 servings of carbs, 1 serving of nuts/seeds, 1 serving of healthy fats, and 3 tsp. of nut butter or oil.

Okay, you’re ready to meal prep!

Start by writing out your meals like you would normally, but keep in mind your container allotments. When you’re done, start matching containers with food, and add tallies until you know how many of each container you have. Once you’ve got all your food sorted into containers and all your tallies marked, you can see how you need to adjust. Too many fruits and not enough veggies? Switch that purple to a green. Missing a red? Add some more protein to one of your meals or snacks. Keep adjusting like this until all your tallies match what you’re allowed in a day.

Hint: Try thinking of meals you already know and enjoy. What containers are they made up of? If you can have it, eat it!

Follow these steps every week for 3 weeks and you’ll CRUSH this program!

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