Sample Meal Plan & Grocery Shopping List for the 21 Day Fix Program

Why Does Eating Once Per Day Work So Damn Well?

15 Free Meal Planning Worksheets
This seems to tide me over until like 2 or 3pm when I have my second shake- premade GNC shake calories. Working through lunch and into the early afternoon is a bonus. The amount of calories in the shake is also low because it does not really seem to contain very much. Is your income low? The best thing to do is to do your research and allow him to do his. Kind of a support group?

Debt is Expensive

Eating One Meal A Day: Insane Fat Loss Or True Insanity?

Individuals and couples looking to move up from their current economic status find budgeting very beneficial.

You can use a household budget to set money aside for renovations or repairs to an older home. A budget is useful for anyone who has a steady job and is looking to purchase a condo or home instead of renting an apartment. Your budget might be used to balance monthly expenses with tuition bills for a first college degree or graduate school.

Budgeting your paychecks can also make room for a down payment or monthly payments on a new vehicle. Another good reason to start a budget is to anticipate the high costs of raising kids. A smart move for aspiring parents is to spend some time before having children sticking to a reasonable budget that accounts for the aforementioned costs. This budgeting warm-up allows parents to get comfortable with expenses and set money aside early in the process.

The ability to retire after decades in the workplace also depends on budgeting. Potential issues with Social Security payments as well as dwindling pension opportunities offered by employers means that workers have to take retirement planning into their own hands. This approach means that a retiree will have a safety net in this doomsday scenario but should have a sizable nest egg in more realistic scenarios. The business budgeting process begins several months before the budget needs to be finalized.

Also, there is a lot of time spent doing multiple reiterations of the budget that are also very time consuming. In the end, you need to get both top management and every last employee to buy into the numbers if you want it to work. We start the budgeting process by getting the sales and expense forecasts from each department manager. This takes a couple of weeks. The best way to get managers to comply is to give them an easy to understand template that you can easily incorporate into your final budget template.

Of course you should offer to sit down with anyone that wants your help or requires any explanations of how to forecast or budget.

Also, you should give guidelines for them to follow. For example, you may be experiencing a slowdown in sales and you need managers to reduce costs year over year. Or maybe, you have lots of growth in the forecast so you want to stress the items needed to reach that growth. Whatever the end goal of your budget, you should give as much guidance to the managers as you can.

Of course there are two sides to a budget. The business budget that management wants, which always includes higher sales and higher profitability.

That brings us to the next part of the budget process. Gathering the information and finding middle ground. As a budget analyst, you need to try to bridge the gap between all involved parties.

That means finding out the final requirements of executive management and using negotiation and a higher starting point to get both sides to agree. Many companies do this in Excel. Our company uses a hosted software solution known as Adaptive Planning. In the Adaptive Planning Budget Software, each revenue and expense line item is entered once. It is entered directly into the cost center or profit center that it occurs.

Profit and cost centers are typically the same as departments. For example, there is a profit center for sales they have profit and there is a cost center for Finance and HR they have only costs. Profit centers also have cost centers assigned to them, but for the most part I hope you can get the idea.

In our budgeting program, we can save multiple versions of the budget and it will automatically summarize and report the data as it is changed real time. In Excel, you would have to just save different versions and create the summary pages that you desire. The next step is to have the executive management team review the budget. They will provide feedback as to where you need to increase, decrease, align, improve or reduce something, and you can then circle back to the manager of that area and further negotiate the required changes.

Many people struggle with how much money to spend during the holidays. Making a holiday or Christmas budget is a great way to help you control costs during these times. Quantify Your Holiday Budget. This is something most people already do. For example, our family sets a dollar amount per person for buying gifts. Some families set an overall dollar amount to make their holiday budget.

This is the part that most people do, but this is also the place where most people go wrong. Here are some of the other spending that you should include in your budget. Gifts are one of the larger expenses for many families. Most people start with a ballpark budget for gifts and then, as the holiday gets closer, they get excited and outspend their gift allotment. In my case, when I struggle finding a gift for someone, my tendency is to increase the price range.

Keep your gift giving simple and set hard and fast budgets and you can help reduce overspending. Food is sometimes the biggest expense for some families and is often overlooked when creating a holiday budget.

Not only do people splurge on buying treats and exotic foods, but people tend to go out to eat more often during the holiday season. Sending out holiday cards can be very costly.

Especially if you make custom cards and have a big list. I find that when I am out holiday shopping and enjoying all of the decorative shopping malls and store displays, that I am more likely to spend money. I feel like the holiday itself is a way to justify spending more money. Try not to let this happen and you can help save your budget. Do you have some tricks that help you stay on budget during the holidays?

Please share them if you do. In difficult economic times, we all spend considerable time figuring out how to make our paychecks last longer without giving up essentials. Earning additional money can be difficult when part-time jobs are unavailable and temporary positions are too fleeting for reliable earnings. Your family can develop a checklist of 25 methods of saving money that can turn pennies into dollars over time.

An important step toward saving money is to think about every purchase made on a daily basis and determine whether that purchase is important. An easy way to save money is to cut down on expensive food purchases. You can pack lunches each day with affordable fruits, vegetables and small snacks that are more affordable per item than fast food. On occasions where dining out is required, choosing lunch rather than dinner portions equals a few dollars saved per meal.

The best bet when saving money on food is to always make food rather than paying for the convenience of fast-food or casual dining restaurants. Apparel, shoes, and fashion accessories can be costly for tight budgets. The latest fashions might seem out of reach but a few shrewd moves can yield an affordable wardrobe. A trip through the local secondhand store might highlight dress shirts, pants, and accessories donated by people moving out of the area.

You can shop at your favorite retailer but simply wait after new releases to find shoes, underwear, and other apparel on clearance. Families can keep kids clothes if they anticipate new members of the family or to swap with neighbors. You can also arrange a clothing swap with your friends and family to share fashions without spending a dime.

A few sensible changes to your household routine can also contribute to greater savings. Your heating and air conditioning system can rack up high costs during temperature extremes. You should lower your heating and air conditioning when out of the house while keeping use moderate when at home.

The electric bill can be reduced by planning your laundry and dishwashing routine. A fully loaded dishwasher or washing machine is more cost-efficient than a hastily filled machine. Families with ample backyard space can grow their own fruits, vegetables and spice to avoid costly trips to the grocery store.

This abundance can be shared regularly during potlucks with friends and neighbors that cut food costs for everyone.

It is also possible to reuse plastic bags, bottles, and jars in the future, which cuts down on waste as well as the costs of storage products. Commuting to work is not only wasteful in terms of time but gas money and tolls where applicable. These costs are felt not only by employees but employers that send out couriers, sales people, and other staff. You should consider public transportation options in your area to save fuel and avoid wear and tear on your vehicle.

This review might yield ride-share schemes, commuter buses, and other services that are more affordable than commuting costs. Another approach is to ask your employer if your work could be done through telecommuting rather than driving to the office. Major corporations have been allowing IT professionals to telecommute for years and many tasks can be completed from home computers. The workplace can produce major expenses for the average employee who feels a need to develop camaraderie with colleagues.

You should consult with co-workers to reduce costs from birthday parties, group lunches, and other events. For example, a birthday lunch with gifts at a local restaurant could be an office potluck with a modest limit on gifts. You can also adopt cost-saving methods from the workplace in your personal life.

These practices range from reducing printing costs by using electronic documents to shutting off lights when you walk out of a room. You need not eliminate fun from your life when trying to save money. Most communities offer free concerts, festivals, and public events designed to attract broad audiences. These programs might be hosted at local colleges or high schools, providing educational elements to your entertainment.

The added benefit of using the library is that greater use will lead to higher funding for new acquisitions that keep users happy. You can also trade books, movies, and music with friends and co-workers to stay entertained on a budget. A major cost for many families is the monthly expenses for cable television. Quickly glancing at your monthly cable bill might show unnecessary expense based on your programming tier.

You should consider reducing your cable package at least one tier if possible to save a few dollars each month. You might be able to negotiate free premium channels or reduced rates on higher tiers when speaking with your customer service representative. Movie fans likewise might not like missing their favorite films as they reach theaters but second-run theaters offer affordable tickets for recently released movies.

These cost-cutting tips should equal money saved even after a few weeks. You should focus on how to put aside this money to highlight the value of saving. A change jar where coins and bills can be placed each day will fill up quickly to reward thrifty behavior. You can also focus on more conventional savings methods like a basic savings account that will accrue relatively low interest over time.

As you use these various cost-cutting methods, the amount you deposit in this account should rise each month. Many prices are negotiable given the right setting, and you may be able to get what you want for less. Many people feel uncomfortable or embarrassed about it, but negotiating a price really benefits both parties.

A salesperson would rather make a sale at a lower price than none at all, and you get what you want for less. Practice your skills often to increase your comfort level.

Garage sales and flea markets are a great place to start. Once you feel confident, go for a better deal on your next big-ticket item such as an appliance, electronic equipment, furniture, hotel stay or car rental. Your willingness to decline an item if the price is too high gives you negotiating power. If the seller thinks you will pay a high price, he or she will insist on a high price. Give the impression that you are just browsing and picked up something that caught your eye. Research the typical price for the item you want.

Knowing the going rate enables you to spot the markup that less informed customers would pay without question. Retailers hate to see a sale walk out and take their business elsewhere, so knowing that a customer is already looking elsewhere gives them incentive to make the sale at a better price. For an independently owned business, paying with cash instead of plastic could net a discount.

Processing a credit card costs the business, and checks take time to clear along with the risk of a bad check. Cash is better than inventory, so the upfront payment also gives you negotiating power, especially if you have cash but are just a few dollars short of having the sticker price. Salespeople are trained to control a sale.

Be friendly but firm and stay focused on the price. Negotiation takes patience, and the side with more of it will get the better end of the deal.

Be friendly and stay confident and you will be able to negotiate like a seasoned shopper in no time. Are you a do-it-yourself type? Do you aspire to be? You may want to save money on a job by doing it yourself, but is it always cheaper? Even if it costs less, will the savings be worth the time you spent on it?

Several factors can help determine whether you should tackle the challenge or stick to what you know and leave the rest to the pros. Do you know what the project requires, or could you learn by doing a little research? Are you prepared for unexpected complications with the project? Also consider if you would be proud of the job you did yourself, or if you would rather trust. Once you have the skills, you need the equipment for the job.

If you have the equipment or can borrow it from a friend or neighbor, then you can go ahead with confidence. However, if you have to buy all new power tools for the job and you only use them once, the project will probably cost you a lot more overall than if you had hired a professional. Will you be able to complete the project just working nights and weekends or taking a few vacation days off work to finish it? Before starting, estimate a best case, worst case and most likely case for how long the project will take.

If it seems likely to take more time than you can reasonably commit, outsourcing is best. There are some situations in which the potential danger far outweighs the potential benefits of doing the job yourself. Some work that you should never do yourself unless you are a professional in the field: Safety always comes first, and an expert will do the job correctly without risking injury or damage to your home. How do you value your time? Is the task something you would enjoy doing yourself, or are there other ways you would rather spend your time and resources?

Consider the time you would spend as hiring yourself. Put a monetary value on your time, a cost per hour for your time. Compare the cost estimate from a professional to the hours required for you to do it yourself. Considering the numbers along with less tangible factors will help you feel confident in your decision. While you can sometimes find a great product for a lower price, often a lower price means less durability, reliability and value.

There are three basic rules of thumb for products worth spending the extra dollar. If it is used daily, you will almost definitely notice a difference in quality and wear over time. If it is a big-ticket item, something you buy only once every few years and costs a lot of money, you might lose money buying two or three cheaper products over the lifetime of one higher quality option.

Think of the dishwasher that breaks and floods the kitchen or the car that breaks down in the middle of the family road trip. Here are 8 everyday items worth the extra dollar. If you enjoy cooking at home, you need good quality pots, pans, kitchen knives and other utensils. Pots and pans with a copper bottom heat more evenly than cheaper counterparts so that food cooks more evenly and burns less easily.

A good block set of knives will include every type of knife you will need in the kitchen, last longer than cheap cutlery and require less maintenance. If you live in a climate where temperatures are below freezing from November to March, a quality winter jacket is worth the investment. In order to really stay warm, a down jacket, wool coat or waterproof shell with fleece lining is a must. Retail for such a coat ranges from one hundred to several hundred dollars. Clothing designed to keep you cool with synthetic fibers will be much more comfortable than a standard cotton t-shirt.

Furniture is a big-ticket item that you will probably own for years. Since it will probably be used often, it makes sense to pay more for comfortable furniture that will last. You will feel the difference, and so will your family and friends.

You only want the best for them too, right? Your daily health and energy level largely depends on the quality of your sleep. A more expensive mattress is often the better value simply because it will outlive a cheaper mattress and last about ten years, not to mention the better sleep quality. Do you carry stuff every day? Is the way you carry it comfortable? If not, you could be causing yourself unnecessary muscle aches and back pain.

Students with backpacks often carry heavy loads and depend on one backpack for several years. Comfort is also key, so durable materials and thick, well-padded straps are requirements. Consider also the inconvenience if your bag rips on the way to class. You have to find a new way to carry books, supplies and possibly a laptop for the day, then shop for a new backpack as soon as possible.

For those in the white-collar world, a leather briefcase or attaché case is more reliable, durable and professional than a cheaply made cloth bag. An unreliable car is both costly and inconvenient. If you have a long daily commute, both comfort and reliability become especially important. There is an extraordinary variety and potential for customization in automobiles, so know your own wants and needs, find a car that suits you and forget the rest.

The idea is simple; a more efficient washer will save money in energy and water usage over time. But how long will it take to recoup the higher cost? An Energy-Star certified washer uses 14 gallons of water per load versus the 27 gallons that a traditional model uses.

Since washers, dryers, dishwashers, refrigerators and the like are large, costly and hopefully durable goods, high quality pays for itself in savings and convenience of not having to replace it frequently. If your TV is a silent fixture of your living room and speaks only in the voices of news anchors and weather forecasters, the most basic of television sets will work for you just fine.

This comes with a disclaimer. A broken cell phone is a hassle; personal and professional contacts wonder why you suddenly stopped responding while you do your best to find other means of communication. A durable phone means you may not have to rush to replace a broken one but instead upgrade when you choose.

It is important to have a cell phone that really suits your needs, so if your phone is your right-hand man — figuratively as well as literally — the phone that works may be worth the extra cost.

Always Spend Less Than You Have While this may seem like a given to most, making sure that you spend less than you have is the first step to saving money. Good Debt is Hard to Find If you are already in financial trouble then good debt is going to be hard to find. Do you think I will still lose weight by having my coffee. In just 2 days by eating 1 meal a day I have lost 4 pounds and 6 ounces and have lost a half inch on waist and hips and guess what I am not even hungry until it it time for me to eat my 1 meal again the next day.

I have more energy and I am less sluggish. Recently I have cut the breakfast. My tummy seams calmer. And the weirdest thing of all,..

Of course I want to lose some extra pounds, but not too many. This is, for now at least, relief to my body! I have tried sooooo many so called DIETS…lost only a few pounds then watched my weight loss stall as I kept right on dieting!!! Felt miserable during the whole process too!!! My current weight is lbs and no matter what type of diet I try nothing has worked for me except the 1 meal a day eating plan!!!

I did a little experment, several months ago, I started eating 1 meal a day and during the 2 weeks of eating that way, I lost 10 lbs and felt the best I ever felt, Believe me it works….

Nothing was hard about it, it was me who decided to starting eating 3 meals a day plus 2 healthy snacks, which by the way I have felt horrible body wise and have not lost 1lb Starting again today with the 1 meal a day process plus 30 minute of treadmill walking per day and will come back every so often to post my results! Blessings to each of you who are embarking on this great way of eating!!!

Day nine on eating 1 meal a day have lost 5 pounds and 4 ounces so far. I am doing low impact aerobics and strength training with weights so that I wont lose any muscle weight. I am not having any cravings because by eating 1 meal I can still enjoy my favorite foods and I also take multi and fiber supplements as well.

I want to start eating once a day. My question is can I eat breakfast I read of dinner? Please let me know. Thank you so much. Hey Carol, it really does not matter what time of day you eat your one meal. As long as you are only eating once and not snacking the rest of the day, pick whatever time works best for you! This way of eating makes so much sense to me. Only day 5 but not as hard as I thought it would be. I really look forward to my evening meal. I tend to eat healthily but had a terrible time with snacking.

I think this could really help me get back to where I should be, improve my health and still enjoy life! This has been my go-to web page every time I feel my determination evaporating — Thank you! I love food but dinner is the one meal of the day that I actually enjoy so I really hope this will work…. I need to start this.

Save you a tons of money as well. Specially if you live here in NY. Been eating only one meal every day with one to two days of complete fasting a week since may. I have gone from to I am now working on 48 hours in a row of fasting every five days. So one meal a day for 5 day and then a full 48 hours food free. When I do eat I still only eat half of what is on my plate.

At this point I am eating way less than calories a day. The bummer deal is that eating is no longer a social event. It pains me to even have to spend a dime on food. I am so over eating in general. My goal is to get into the s. I think you should be careful with only eating one meal a day and also fasting so frequently.

Observing a monthly fast 24 hours is part of our religion. We believe it helps us spiritually, and is also an opportunity to give to the poor the money we would have spent on food with encouragement to be as generous as possible! I need to lose weight and be smart with all these testimonies. Hi im on day 3 and apart from a few pangs its going well.

Have to say im kinda used to the one meal a day diet because we do that 1 month every year during ramadan where we cam go 19odd hours without food and water so to be able to drink fluids is a bonus! I have read just about every comment posted here.

I am glad to see, I am not the only one who is tired of trying to figure out what to eat day in and out. Being concerned with how many carbs per meal blah, blah, blah… Congratulations to all of you who are enjoying the success and making it a lifestyle.

It makes total sense eating one good meal a day. Thinking about it, none of them carried the weight I keep allowing to make contact with my body either. So that says a lot to me. I have been considering this for a few weeks now and I am ready to get started. I have cut out sugar and gave up wine for 30 days on day 10 now. I am today and is my goal that will be accomplished.

I will keep you posted on the progress. I am so excited to have found this site. Started this diet without researching it first 6 days ago. In the first 4 days I lost 11 pounds and over the past couple days I have had more energy than I know what to do with and my jeans are feeling looser. No noticeable physical change as far as appearance goes just yet but I feel like I may need to shop for new clothes soon.

I am drinking water almost nonstop throughout the day, light snacking a few walnuts every few hours and after I eat dinner I get full so fast. I started at pounds, yesterday I weighed in at pounds and my goal weight is pounds. This is pretty exciting! This is just an answer to my problem,, I started it 6 days already and without having weighing scale.. I admit it I lost very much of weight.. For those who did not try in this easy and effective method of losing weight, I recommend u to try this asap..

Can you really eat anything on your one meal? Can you really eat anything on your single meal? This works perfectly for me. I have lost 40lbs in five months using this one meal per day method. I prefer eating it during lunch instead of dinner. Please make sure to drink water through out the day and remember to take multiple vitamins.

I have Fibromyalgia and Ehlers Danlos. I cant tolerate gluten and I am prone to bloating as my stomach is too stretchy and its hard to digest food.

Its vital that I maintain low weight as being even a couple of pounds over, puts pressure on my already knackered joints. I have tried, like many of you, many different healthy eating regimes and I remember doing the one meal a day thing back in before I was diagnosed and feeling amazing.

Yes, it was hard to start with as you are still craving foods. But I feel drawn to trying this again. I feel confident that as well as helping with weight management, it will also give my tummy the break it so desperately needs! I am interested to see what impact if any , it has on the general inflammation in my body. I read an interesting post on here, by someone with rheumatism and they experienced some relief from the pain. I shall keep you posted.

Good luck to you all and do you find that the majority of the people who knock this method of eating are usually over weight?? I was wondering if you could choose your daily meal at different times of the day. For example, could I eat a giant brunch on Sunday, or choose to have a big late afternoon meal pm like in Europe? Research on this would be fascinating. Since trying to eat meals a day always an exerciser , I gained 20 pounds in two and a half years. I have always hated it, end up over-eating, and have been very unhappy.

So happy to find this information today. Let me first of all tell you that I agree with your philosophy and myself, have eaten one meal a day at night for coming up on a decade straight. In addition, I do NOT eat any junk foods, and my nightly meal averages around calories. Despite repeated efforts to lose weight including eliminating soda pop I am lucky if I can drop pounds a month, and if so, I plateau out at lbs. I was wondering how many calories can you eat if your doing the one meal a day only diet and how long dose it take to see results?

I like the idea and the comments really shows that this is a working plan so I am up for it.. I know is gonna work…. I am wondering how a person can do this when they are exposed to food in their face? He has a high metabolism and does not gain weight. Just want to lose around 20to 25 lbs. Be around food and not be tempted.

In the mean time, you could ask him to help you by not waving food in your face. And know that, although your husband is not overweight because of a fast metabolism, that does not mean he is healthy.

A lot of people confuse being thin with being healthy but that is not the case. I agree with the mindset theory…i recently started the one meal a day plan on Saturday 5th November. Anyway, when i pulled through the first day, i lost a whooping 1. My birthday is on the 19th and i plan to look amazing. Then I eat my dinner at 7: I have not been able to add exercise to my routine yet but I am more energetic than usual. I have lost 11 pounds in 8 days. I weigh pounds right now.

This diet is awesome. First 2 days were painful but now iam ok. I eat somewhere between 1PM and 3PM, and try to have a liesurely meal over two hours—not gargantuan, but I hate rushing through 1-hour meals.

This way, I get to prepare a nutritious meal and still have a healthy dessert fresh fruit. So I just drink something flavorful in the morning as a no-calorie treat—coffee, tea… And I really like that I have to prep food, cook, and wash up dishes only once a day.

Within a half hour of finishing eating, my kitchen is clean again. I discovered that starches are very difficult for me, even eating just one meal a day.

Today I experimented, cut out starch, and ate high-fat, moderate protein sprouted beans , and high fiber vegetables, fruit , but no bread or pasta or rice all which I used to love. This plan is so simple that I never want to stop. I want to see how it affects my appetite. Been doing this diet for 2 weeks and lost 14 lbs. Got another 11 pounds to go to reach my target weight by 20 december. I think i can just about do it!!

My 1 meal consists of meat , abd vegetables followed by fruit and yoghurt and at least 30 minutes exercise every day, walking, football or cycling. I am finding it tough i cant lie but am determined to make the weight.

I will be back here on December 20 look out for my post! Just to update I just realised I didnt give you my starting weight which was 14 Stone 4lb on 19 Nov. I initially lost 1 stone in 2 weeks which is a crazy amount but i since plateaued and i now weigh 13 stone. My target is 12 stone 7 by 20 Dec which i dont think i will make.

I am now struggling to rid myself of my belly fat which is the hardest bit to get rid off!! The last 7 days i have lost nothing even thoe I have intruduced some HIT exercise to my exercise routine.

I am not sure why i am sticking at this weight because last time i got down to 12 stone 4 albeit around 2. Maybe its because im older 55 now!! Never mind my body is looking trim, got a boyish body now and just bought some 32 inch slim jeans which i look good in so cant complain.

Its still a great diet!! Hi guys I said I would report back on December However I had to revise my strategy as the weight stopped coming off. So I decided to go on to the hospital diet which is a 3 small meals low calorie diet which equates to about calories a day.

The change in eating plan tricked my body into metabolising the belly fat although some of it will be water!! So over all I am pretty pleased with myself so far. As regards Christmas I will be back on to eating 1 meal a day for 2 days then back on to the 3 day low calorie diet.

My target final weight is 12 stone 7 by 31 December. Update you Jan 1. I was just thinking about the amount of pounds I have lost in the time period. Not bad going eh!!! I will advise next year what I will do. Hi folks said I would update on January 1. My weigh fluctuated over the days as one would expect. My next target is to hit 12 stone 5 by 1 February. However I might be too thin at that weight! I now have the middle aged dilemma of do I stay a few pounds over weight as my face might be too thin!

At the end of the day if I get too low I can always put a couple of pounds back on. It is easier to put weight on than take it off.

Hi guys its me again. The good news is that I have put no weight on since I last posted. So 12 stone 9 is still a good weight for a 55 years old guy. I treated myself to some lovely clothes in the January sales, tight fitting designer shirt and a couple of pairs of slim fitting trousers together with some lovely shoes. Its great having a flat belly and I have no intention of going back to the old me.

Still want to lose 2 pound minimum and see were I go from here. Back beginning of March. One meal a day is the best diet both physically and mentally. Hi guys reporting back as I said I would. Today I weigh 12 stone 7pounds, a very respectable weight for a 55 year old man medium frame.

A total weight loss of 25 pounds so far. I still got a small amount of belly fat but to be honest I am just about there. Now its a case of permanent life style changes and not letting things slide but I can whole heartily say that this diet works.

I need to lose 30 pounds! I need to report! You can have pizza and salad but make sure you have lots of salad. Maybe have some fruit and yoghurt after too!! It all depends how sensible you are. If your a person who is mentally strong I would go for it. However, if you suffer from a mental illness or have a tendency for bulimia I would say no. I have suffered from mental illness myself last 10 years but am improving and mentally strong.

Your choice, maybe consult your doctor or an elder first as you need plenty of discipline but the results are worth it. I meal a day in the evening, exercise HIT exercises are good, cut down on sugar and carbs, more protein in your diet.

Your weight will drop off. I was on a different diet a few years a go. It made me miserable even though I was losing weight. I started the one meal a day diet in I was weighed at the hospital I have really bad stomach problems and weighed 69kg.

A month or so later after doing this diet I was at 64kg. The nurse asked me how I lost all that weight in such a short time. I came across this diet on another site and wanted to try it so I could eat what I want to. I have a question though. My thighs are still really big, mainly the front upper part.

Does anyone know how to get rid of the fat on there? If you follow the diet you will lose weight everywere, not necessarily in the time order you want but nevertheless it will happen. One meal a day with my current appetite due to my social life and being a student, seems quite doable as long as i keep the right motivation. Anyone wanna join me today? My tip is to weigh yourself every day.

If you pig out one day, cut back the next!! I started Jan 18th at my highest weight But healthy snacks and small portions all day is torture — leaves me hungry and not knowing where to draw the line.

Keep your stories coming! I weigh 65 KG on plateau and on a Low carb high fat way of eating, i have started today, i only eat at My goal is to weigh 55 by April my birthday wish me luck. I did this several years ago and lost around 80 pounds and by sticking to this plan kept it off for several years. Going back to one meal a day. I started with one cheat day and progressively started cheating here and there until eventually the diet was blown and I gained all the weight back, plus some.

Hi everyone, I started yesterday, eating one meal a day. My goal is to do this for the next 6 months and lose pounds which equals out to 2 pounds a week hopefully by August. For maintenance weight once I get to my goal, my plan is to eat fruit or yogurt for break fast and lunch and stick with a meal for dinner of what I want but usually meat and salads and drink lots of tea. I want this to be a lifestyle change.

I have two protein shakes a day- one in the morning made with GNC protein, almond milk, and a lot of ice to make it thick calories. This seems to tide me over until like 2 or 3pm when I have my second shake- premade GNC shake calories.

Maybe calories worth of food or less. I may be less now. I have tried so many diets and ended up falling off the wagon now day two and feeling fab. Hey someone help I started this yesterday now on my second day. I could mentally do this everyday no problem but will this really be good for me as an athlete or no? If you make sure you have a balanced healthy meal and you feel good then have trust that you will be fine.

I did it before last winter and was really surprised. My energy stayed up. Once a day eating is sooo simple, and I look forward to a satisfying full meal at night!

I found that after a while my capacity for food even once a day, was way down and I was satisfied with way less food. I have been doing this for months and I am almost back down to a 25 BMI.

I have done this off and on my whole life, but sometimes cave in to social lunch pressures. My blood sugar is normal again it always crashed during the day when I eat lunch and my blood pressure is right on the money.

Once you get past the first 3 or 4 days, it becomes normal again. I agree with others that the stigma is hard to overcome and it is easier to just say I already ate lunch. This is not a diet; it is just better for my overall health and I can eat whatever I want within a 1-hour window.

I started this 9 days ago and lost a total of 10 lbs at weigh in this morning. I had 70 now 60 to lose. Here is how I do it: I have no snacks—Nothing to fall back on. Around 8pm I go out to eat at a sit down restaurant every night.

I have a small steak or fish. I talked to the chefs there and they only cook the bare meat. No added salt or butter or any of the other goodies they put on in a restaurant. They do lavish with herbs though! You can get that a number of places. I get it at my grocery, but Amazon and Ebay has it too. Portion sizes if a steak is 6 oz. A lot of chicken is injected with salt. Oh I forgot to tell you about my dessert! With my dinner they give me a piece of dinner bread. And so I get a half of dry texas toast and add one of those little jelly cups they have in restaurants on top.

I vary the taste of the dessert by choosing different jellies. BUT I never lost any significant weight on the systems. I lost it on strictly following the diet. I drink a calorie free drink. The kitchen is closed. I drink a lot of filtered water. I like to keep fluoride out of my diet, so I use my zero water pitcher and drink a lot of water, calorie free tea and calorie free coffee.

If you doctor your coffee, Walden farms also makes a calorie free coffee creamer, but I usually drink coffee black. I went serious on the diet because I had never been that heavy before. I may change the meal some in case it gets boring, but so far so good. I usually eat the meal as late as possible, usually 8, mainly because I like to go to sleep with a full belly.

Others find a heavy meal mid-day works for them. I can change the time of the meal if I want. Since we need a lifestyle change, why not start it now?

I am going to the gym because I sit a lot all day. I usually use the treadmill and power walk on it and I lift a few of the lighter weights. When I get to my goal weight, I might go to 2 healthy meals to maintain. I was on diets where I was eating 6 or more times a day. No, this way is so much better. Was losing, but not as fast as the first 9 days, so I decided to change things a bit.

I moved dinner to 6PM so I could get an extra energy boost for a later night work out. I have a steak or fish and low cal veggies. I suppose if I feel like I want a dessert, I can go back to the other restaurant and make one out of my dinner bread or just order it at the new restaurant. This has been brilliant. There is absolutely nothing I can eat here. If I feel a little dizzy which is rare , I sit down and have some filtered water. I think a lot of this dizziness is caused by dehydration.

So after 14 days and 14 meals, I have lost 15 lbs. I have 55 more to lose. The doc is going to be so surprised when I go back. So grateful for this diet. It sure saves time and money even with eating out and I eat healthy food that I love. Sometimes I get really hungry if I work out too much. I have cut back workouts, and that helps some. I had to make myself slow down and chew the food more carefully. The hunger problem I thought would be gone, but it comes and goes and it seems to have to do with physical activity.

Gotta have my eyes on the prize…. Hi Salma, I currently workout in the evening and have found a whole food meal after works best. I used to do optimim nutrition whey protein after my workouts, but I feel like my body does better with whole foods now. In reference to the shakes, I have a half s bag of protein shake mix, Curves brand. How does that compare? Hi Candy, Sorry I could not find any information with the marcos or ingredients for that brand.

It says in book you can switch out a yellow three times a week for 16 oz of unsweetened almond milk. How come on shakeology recipes 4 oz counts as a yellow? Does adding almond milk to your shakes just make it creamier? Almond milk does make the texture creamier than water would. How do you meal prep? I was planning on prepping snack and lunches for the whole week?

But wondering if cut washed fruits and veggies would stay fresh? Also same with cooked meat? I do not have any problems with anything going bad, but I would imagine some fruits or vegetables would not last as long as others.

Cooked meats should stay good for days. Hi Lanna, No white rice is not allowed. White rice is processed, it does not contain the same amount of nutritional value as brown rice does. Can I subsitite non fat flavored Greek yogurt it has about two more grams of sugar than plain. Also with oatmeal is that also plain oatmeal only?

Hi Nicole, Flavored yogurt is not allowed, they often artificial sweeteners. Plain rolled oats or steel cut oats, you can add your own berries or spices, but no instant oatmeals with the flavorings are allowed.

This is really useful—thanks! Or will that be a detriment to my overall progress? You really should count the containers as they are meant to be. It kind of goes against the point of the diet program if you are going to counts yellows as red. The 21 Day Fix wants you eating a balanced diet. While benas, lentils, quinoa are high sources of vegetarian protein they are also dense on carbs, that is why they are yellows. Eggs, canned tuna, chicken breast are all relatively cheap sources of protein that you can count as red.

Does this system have and note replacements for allergies Egg, Seafood, Fish, etc. Noticed you have eggs for most breakfasts on weekend, what would be a substitute? As for Shakeology, I am not spending or wasting money on more made up stuff.

Hello, You can have any of the red container foods, you choose from a list. I like to have nuts as a snack, it is just a sample menue to give people ideas of what I ate. The shake is not fake, if you read back to my first posts years ago I did have my own concerns also. But, I kept an open mind and have done lots of research and it works for me so I would do your own research and find what works best for you and your situation….

What about green tea? Hello, I recently got the 21 day fix. Will I still get results by lowering my calorie bracket? I have a lapband and physically can not eat the amount of food it says I should eat. Hi Mallory, Do the best that you can do. Here are a couple tips — try to keep the ratio of containers as even as possible, alternate the containers you do eat over the week so you still get the balancing of the diet. I would use a tsp of olive oil and about a cup of mixed vegetables and some all purpose seasoning.

Do the veggies that you enjoy most or have on hand. I am a caffeine junkie…. Hi Marsha, Yes, on the tea with stevia. No, on the diet sodas, those contain articial sweeteners that you want to be avoiding. What kind of dressing can be used? Hi Angie, The eating plan comes with 5 recipes for dressings, mostly olive oil based. Here are the names of the dressings so you can get an idea, — balsamic vinaigrette, creamy herb dressing, lemon tarragon vinaigrette, dijon vinaigrette, and asian citrus vinaigrette.

Hi Dawn, The containers come with the program, base, deluxe or challenge pack. Check out my review from the sidebar for more information. Bethany, Are there any other vegetables or substitutes for the vegetables listed on the plan? Hi Emi, The vegetables in the fix diet are a good place for you to start. They are listed in order of most nutritious. So I guess my question is this all of the colored containers.

You pack with the food you can eat. Is this for the whole day breakfast lunch and dinner or is this for one meal at a time? Just need a lil help. Hi Lacie Jo, You match you calorie tarrget that corresponds with your calorie level. So if it says, 3 green containers for example that means you get to fill the green container upto three times throughout the day. You could do two greens for lunch and one for dinner, or any way you like. I have a few questions, can you provide me with the link to purchase the 21 Day fix challenge Pack, and in addition to the challenge pack I would like to order a extra set of containers to keep at work.

How do I calculate my calorie intake per day. I would like to use your meal plan but how do I adjust it if my calorie per day intake is different then yours.

Is the 21 day fix ok for children to do as well? Yes, you can add on additional containers. The eating plan shows you how to calculate your calorie level, simply multiply your weight by 11, add for calorie burn, and subtract to get your calorie target. You can use my meal plan as guide and just add in containers where needed, if I had two you could have three. Children should have parental consent as well as parental guidance for the program, I would also consult with a doctor too.

Thanks to you and all the others that have posted great questions and comments. I am currently waiting on my 21 Day Fix package and I did order the one that includes the Shakeology Chocolate and am beyond anxious to start already. My aunt is already on her 3rd week and has gotten excellent results using Shakeology. I do think the price is a bit expensive but if it will help me more, then I will do the sacrifice and continue ordering it.

What do you think? Is 18 Shake comparable to Shakeology? Thanks in advance for your response Bethany. Hi Melissa, I took a quick look. My first impressions is it is just a cheap knock off.

Frankly, it is not really even that cheap, the servings per container is so low. The amount of calories in the shake is also low because it does not really seem to contain very much. Not much I can really say, but I would stay away. It could be a company simply trying to piggy back off another.

Exactly what I thought but figured someone with more experience needed to confirm my sentiments. Should I halve the water then? Also, is this enough to have after working out first thing, or should I add peanut butter to it? Hi Lisa, I would double check the bag serving size, it should read one scoop is a serving. I always like to mix something, but you can try it both ways and see if you have more or less energy during your workout.

This is extremely helpful! I am starting my 21 Day Fix tomorrow and really loved the meal planning guide as well as your take on flexibility and shakeology. I will definitely be looking at your page for inspiration!!

But, the 21 Day Fix diet is based around whole foods, eating multiple meals a day, so yes I believe it would be. Also, if we already have an exercise regimen is that ok? Do we still need to do the videos? Would that be allowed, at all? Your website is so helpful, thank you! Hi Micah, PB2 is not listed under any of the approved food categories.

The videos are not meant to be combined with another program. Again, the creamer is not listed, you would have to check into the nutritonal value on the label for what it exactly contains. You do not want stuff with added sugars. I am very interested in the 21 day fix but I have a few questions. Is it extremely important to do the videos as well?? I run on the opposite days I am not at the gym. After the 21 days is up, where do you go from there? Start right back over?

Thank you so much, your site is so helpful!!! Mi Micah, I would not do both your gym routine and the 21 Day Fix workouts, one or the other.

After 21 days of the fix, I have seen people continue the next day picking up where they have left off, take a 1 week break before beginning again, and move onto to a different program entirelym and tnow that the 21 Day Fix Extreme program has been released this is another option. I can already see the inches coming off. I jave done work outs in the pass. But I would just eye things I would eat. I love this plan because it tell you what to eat and how much to eat. My husband and I have been doing the 21 Day Fix for a few days now and its going well but because of his hectic schedule, sometimes he cant sit down and eat the whole foods we have packed or planned on.

So my first question is, could he use the shakeology twice in one day? I am not sure if there is anything against using the shake more than once a day. Is it bad to not feed your body after your work out? Or do you have any suggestions? Any advise would be appreciated.

Instead, you could try drinking a recovery shake or a fast-digesting protein shake like whey — both will help you recover more quickly, and you can find both on Beachbody. I hope this helps, but please let me know if you have any other questions. Keep up the good work! Hello — just reviewing your site and I have a Q. I am assuming it means weight — but how much weight — in regards to bread wg. Much thanks, Kathi Hodge. Hi Lori, No, the container system is meant to get you eating a balanced diet by ratio.

If you did that you would be changing the ratio of macronutrients. The containers are not the same calorie amount either, so you would end up consuming to many or not enough calories. Hi Mara, During the summer I grill both. During the winter, I will pan fry steak on each side for a couple of minutes and then broil in the oven flipping every two minutes until cooked through. Pork tenderlon during the winter is baked in the oven or slow cooked in the crock pot.

Just a quick question…when you say you pan fry your steak and then broil, what are you cooking the meat in? Do you have to use a container for oil or something?

Also, is that the same with the veggies? Should they all be steamed only? Any help you could give would be great: Hi Courtney, I use a cast iron skillet to brown and then broil. I use a tsp of coconut oil to fry in and yes you count it. Veggies can be cooked any way you like them.

Hi Maysa, the best time to exercise is whenever you will be most likely to actually exercise and less likely to find an excuse not to. The best time is when you can most easily make the time to exercise and schedule it into your day. I am not looking to lose weight is this not the right program for me?

Hi Kerri, you can do a hybrid program combining the two programs. Results will include overall toning and shaping, as well as increased strength, flexibility, and endurance. There is quite a variety to choose from. I am in the daily caloric range. My question is how do I meet that goal per day with six meals?

When I wrote out a sample meal plan for one day, I still did not have enough containers filled as recommended. Hi Kiara, you just need to eat more than one of select color containers at at your planned meals until you meet your daily requirements. The good news is that you have a couple options.

For example, add one or two fruits or even one fat to your Shakeology to make it not just a red, but a red, a purple or two, and a spoonful. Thanks for all the information!!! I know you said IdealShape is not comparable to Shakeology nutritionally…. But if I was to still use it I have two huge containers left!! Or is there no way to infuse it with this program??? The Fix is designed to get you eating healthy by being strict and consuming only ingredients found on the diet list, so to use something else would not be beneficial to your overall results.

What about the Isagenix Lsalean Meal replacement shakes? From what I have read they are very similar to Shakeology so could they be infused with the 21 day fix as a red?? Maybe, yellow and red container, limiting to three times a week.

Hi Bethany, Thank you for the time you put into this eating plan. It is such a help! Shakeology uses whey protein, Bodykey uses soy protein. I would rather drink whey every day. Bodykey also uses stevia. Shaekology uses non-GMO fructose and stevia. The sodium count in Bodykey is mg, while Shakeology is mg — that is a substantial difference. And, Shakeology uses Himalayan salt, which is a naturally harvested salt with its own set of health benefits.

Negligible amount, but not a great thing to see on a health food shake. Shakeology is a true health food shake and contains a huge list of superfoods, which all have their own unqiue health benefits to make you feel better than ever. There are no superfoods in Bodykey, although they have some probiotics in there. I am weird when it comes to daily supplements, so I would definitely opt for Shakeology over Bodykey because I happen to like their ingredient list better.

Bodykey does have a lot of vitamins and minerals on their list, but for me, sugar alcohol as a second ingredient is not very impressive for a so-called healthy, meal replacement shake. I know from my own experience that Shakeology helps me feel good, recover more quickly, and stay on track — I drink it every morning with my frozen fruit and love it. Then had surgery and just ordered the 21 day fix to get back into working out.

What do you suggest? Thanks for your time: Yes, I think using the containers with any program is a wonderful idea. As for the second round with containers, it is probably a combination of both. In a second round you will be in better shape so you can push harder during the workouts too.

Hi, I am on the calorie plan- started out really well- eating the container amounts of food- losing what I hoped I would. Is it not a good idea to cut out those containers- of course that would put me below for the day- any suggestions would be most appreciated.

Slow and steady is the way to keep the weight off for good. The first week I lost 5 pounds I want to lose 15 and am in the calorie range. Second week and into 3rd have only lost another 2. Would like to know what you would advise? Hi, I would recommend eating the amount of calories that the eating guide says. Eating below calories a day is never recommended as it is not enough calories to support your internal organ to function properly. I am started 21 day fix and I loved your meal plan.

I was just wondering if you had recipes for the food? I have a problem getting my protein in and enjoy the taste and recipes you can do with P28 products!

Ive also seen some recipes that use PB2 which I also have on hand, how would that be counted?? The Fix diet wants you eating certain whole foods for the most part. Will I fail on this diet. I would never have a plate with steamed vegetables on it! Hi Kelly, Corn is not a vegetable it is a complex carbohydrate.

Do you like veggies raw or roasted, there are a lot of vegetables that I do not like steamed, that I enjoy roasted with olive oil. Maybe, this is something you could experiment with. I am wondering about the grey box you have. Are there portions for these things as well? I am unsure about how to incorporate them into their plans.

Hi Heather, The grey box is the teaspoon foods from the 21 Day Fix portion approach eating plan. Honey, is that considered a yellow or a teaspoon? Also how long should we wait between 1st and 2nd or subsequent rounds of the 21 days or can we just continue seamlessly? Ah, this brings to question: When I complete the 21 day fix, if during that time I weigh and lost say 5 lbs, do I have to readjust the calorie fix? Yes, you would need to adjust your calorie level to your new weight for continued weight loss.

Can you tell me how the Almond Breeze Coconut Milk, unsweetened can fit into the diet? Is it considered a protein or a carb? There are only 45 calories per cup so I am not sure where it would fit in.

I see in your blog the question about what color container coconut milk is. Your shopping list shows it in Blue but your responses are Yellow. Hi Tonya, This post should be used as a companion to the eating plan the program comes with. The eating plan goes into much more detail than I could ever cover.

The blue is for canned coconut milk. The yellow is for carton, but there is a weekly limit on these. So if you make your shake with unsweetened almond milk does this count as one yellow carb for the almond milk and one red protein for the shake?

How much almond milk counts as a yellow? How can you lose the weight at eating calories at a higher amount than what we have always be taught? For example 56 yes old and eat calories… Thank you. Hi, If you are consuming between calories a day and burning a day, you would lose about one pound a week.

And, you are right, the marketing propaganda has made weight lose a much more complex situation than it should be. If I am pounds how many calories do I need to burn a day to lose weight? The above comment confused me. Hi Dianna, A calorie deficit a day through diet, ecerise, or diet and exercise to cause about a 1 pound loss of fat over the course of a week.

You have to take into account your metabolism and activity level, not only your body weight to create a daily calorie estimate. The program does include the simple equation you need an I will be writing a blog post shortly about it.

I just ordered the program. Based on my weight I will be in the lowest calorie bracket but my husband will be in the highest calorie bracket. Suggestions on how to make food for both of us at the same time with such a big difference in portions for things?

Hi Bethany, I have learned a lot from your blog! Just one question though, would I be able to use a little Stevia or raw sugar maybe a teaspoon or so in my morning coffee? THanks for all the info. Im starting the program tomorrow.

Wondering if is ok if i work out first thing in the morning then drink the shakeology shake? In other words is it ok to work out on an empty stomach? I had gastric bypass 15 months ago…94 lbs gone. Can eat whatever I like now,…..

BUT, protein for most important nutrition factor. Will this work for me? I hope this helps! Hi, loving your blog, really informative. Just a couple of questions — when measuring the rice has it been cooked first? And is cows milk semi skimmed allowed and if so what category does it fit in and how many fl oz can you have?

Rice is measured out after cooking. I want to try the 21 day fix my only problem is I have had restrictive weight loss surgery and I know I will not be able to eat as many of the containers I am supposed to do you think this program could still work for me?

That being said, Nicole how far out from surgery are you? If you are still within a year out I would suggest that you just stick with the meal plan that your surgeon has given you. You may do the exercises if you want to purchase this program and getting moving will help you tremendously. Hi, I am planning on starting the 21 day fix postpartum. For example, a recipe would say it is 1 red, 2 green etc. Once it is all mixed together, it would make the portions off, would it not? I ask because I will not have time to be making separate meals for everyone with 2 under age 2!

Hi Nat, most of the recipes will have serving sizes, so a recipe would use say three containers per serving. You would eat your serving size and mark down the containers. In your example, if a recipe used only 1 red and two greens, I would double, triple, etc the recipe so it makes enough to serve your family. Hope that makes sense. You would count the mustard greens as green and turnip as yellow.

I have tried Shakeology and live it and have noticed a difference in my energy and overall health. However , it can get costly so I have been trying Fitmiss Deliight … What are your thoughts? Shakeology also keeps your digestive system regular, which also helps heighten energy levels. I currently do PiYo and I have a shake every morning.

I do 8oz of unsweetened vanilla coconut almond milk and slightly less than one scoop of shakeology. I have the Arbonne shakes and do not want them to go to waste, how does it compare to the Shakeology? I am really interested in the 21 day fix plan. I am in the calorie range. But, I read a comment from you previously that said if you want to lose, eat less…..

I am trying to lose weight so should I down to the next level of calorie range? I do workout daily if that makes a difference. Hi Christina, I rephrased my previous comment, that was not my intent for it to be taken that way. You are good at the calorie range for weight loss. The diet plan goes into more depth about the cxlore ranges for different goals.

While looking at the different information available online about calorie intake, I noticed that my target caloric intake is over calories higher than calories a day. Am I going to feel starved out on this program? Is there anyway to adjust the calories a day? HI Aj, If you calorie target to maintain your current body weight is calories, calories would be a good starting place for weight loss.

And, yes you can adjust the number of calories once you get a feel for the program. But, first it would best to use the program as it is designed before tweaking it to meet your needs. I understand that shakeo counts as a protein but should one use the protein grams on the back of the bag? Or is shakeo already counted as a red? Hi Dee, a scoop counts as a red container. You are right a scoop would not fit in a red, but that is what it is counted as.

Just one of those things. So much great info! Hi Jennifer, that is tough. But you can make it work. Here are a few ideas. Try not to eat large meals on the nights you work, keep healthy snacks handy if possible, prepare what you are going to eat before your shifts start, go light on carbs and higher in protein and healthy fats. And, be sure to stay hydrated by drinking plenty of water through out the night. Hi Sky, it is going to be hard to follow without the containers or workouts.

But, do your best, stick to a whole food diet and you will be headed in the right direction. I have purchased the 21 day fix with shakeology. I work 12 hour shifts,making a fully balanced meal plan a bit difficult.

Are there any suggestions to bes divide up the 5 meals throughout my day? Hi Cyndi, You use the containers tp portion your meals or snacks. Protein is red, berries are purple. Hi Joann, It will work, you just need to stick with it and if you have to make adjustments until it does work. Hi Sarah, your results will be different.

But, I mean if you eat a piece of cake everyday durring the program your results would be different too. I have a question about family meals. I stay home with my 2 young boys and want them eating healthier, but I have no idea where to start as far as caloric intake, portions with them, etc.

Is there a resource you know of that has reliable information for how to calculate their daily needs? Do you think I need to be as strict with them as far as portion sizes? Any advice you have would be greatly appreciated! Hi Meghan, You should not have to restrict the portions. Hi I just ordered 21 day fix. Unfortunately Shakeology is very expensive but I do have a nutribullet and make my own kale shakes will that work for the moment? If not what can I use? You will have to break down the ingredients in the kale shake down to what they would count as in the containers.

Going to try the 21 Day Fx Challenge Pack glad to here the pack contains Shakeology too, looking forward to posting back here on my results. Particularly referring to ingredients and the expense. Just a suggestion I have really. Why not point out that when u order the challenge pack it includes the Shakeology? I mean a bag of Shakeology costs almost the same. I only say this because I balked at the price too, til my coach made the above suggestion.

Even my joints feel better!! Hi Danielle, Glad to hear Shakeology is working so well for you, I got my botfriend to start drinking it too and he said the same thing as you, that his joints felt better and were not cracking as much.

With the different colour containers and foods for each container, do you decide on what to eat for each meal? Basically you create you own recipe? Hi Danielle, Yes the 21 Say Fix is flexible in that it wants you to be able to eat what you enjoy.

So you get to be creative, and it does come with a fex basic recipes to get you going. Hi Kathy, black coffee is best. Splenda is artificial sweetener and is not recommended.

A tsp of organic coconut oil is what I recommend to people. I would just need some clarification on the serving for this program…. Great website— thank you. Hi Rose, yes it is a cooked cup, so half a yellow dry, will come out to a full yellow when cooked. I start the program on Monday October 13 and I purchased shakeology but the individual bags does that count as one scoop like if I would have the container?? Hi Gaby, yes the individual bag servings are a red container.

To get a little more bang for your buck you could order a day bag and seperate out servings into your own plastic bags. Hello- looking at your shopping list.

Hi Kimberly, whole grain cereals only. You can usually find these in the health food section at your grocery store. Hi Tania, after doing some research on Optifast, I would strongly advise against drinking it. It not only has two different sugars listed in the top three ingredients, it also has a lot of chemicals you should not be putting into your body…especially every day for breakfast. If you do want want to purchase Shakeology, just buy a pure whey protein powder and add in some fruit to your daily shake.

The Everyday Way to Health & Fitness