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The following is a list of approved foods for those who are using the 21 Day Fix. The list is presented in a hierarchy – so the foods at the top of the list are better options than the foods at the bottom of the list. However, all foods within the list are acceptable. I would advise to printing this list and putting it into a 21 Day Fix binder that you can take with you to the grocery store. Also, check out my 21 Day Fix Shopping List so you can fill in your favorites for easier shopping.
Green Container
Kale, cooked or raw
Collard Greens, cooked or raw
Spinach, cooked or raw
Brussels sprouts, chopped or 5 medium
Asparagus, 10 large spears
Beets, 2 medium
Tomatoes, chopped, cherry or 2 medium
Squash (summer), sliced – Includes yellow squash, zucchini
Winter Squash (all varieties), cubed – includes acorn squash, pumpkin (fresh, not canned), spaghetti squash
String beans
Peppers, sweet, sliced
Carrots, sliced or 10 medium baby
Cauliflower, chopped
Artichokes, 1/2 large
Eggplant, 1/2 medium
Okra
Jicama, sliced
Snow Peas
Cabbage, chopped
Cucumbers
Celery
Lettuce (NOT iceberg)
Mushrooms
Radishes
Onions (chopped)
Sprouts
Purple Container
Raspberries
Blueberries
Blackberries
Strawberries
Watermelon, diced
Cantaloupe, diced
Orange, divided into sections, or 1 medium
Tangerine, 2 small
Apple, sliced or 1 small
Apricots, 4 small
Grapefruit, divided into sections, or 1/2 large
Cherries
Grapes
Kiwifruit, 2 medium
Mango, sliced
Peach, sliced or 1 large
Nectarine, sliced or 1 large
Pear, sliced or 1 large
Pineapple, diced
Banana, 1/2 large
Papaya, diced
Figs, 2 small
Honeydew melon, diced
Canned Pumpkin puree (NOT pumpkin pie mix), tomato sauce, and salsa fall into the purple category.
Red Container
Sardines (fresh or canned in water) 7 medium
Boneless, skinless chicken or turkey breast, cooked, diced
Lean ground chicken or turkey, cooked
Fish, freshwater (catfish, tilapia, trout), cooked, flaked
Fish, cold water, wild caught (cod, salmon, halibut, tuna) cooked, flaked Game: buffalo (bison, ostrich, venison) cooked, diced
Game: lean ground, cooked, diced
Eggs, 2 large
Greek yogurt, plain 1%
Yogurt, plain 2%
Shellfish (shrimp, crab, lobster) cooked
Clams, canned drained
Red meat, extra-lean, cooked, diced
Lean ground red meat, cooked
Shakeology, 1 scoop
Tempeh
Tofu, firm
Pork Tenderloin, diced cooked
Tuna, canned light in water, drained
Turkey slices, low sodium, fat free, 6 slices
Ham slices, low sodium, fat free, 6 slices
Ricotta Cheese, light
Cottage cheese, 2%
Protein powder (whey, hemp, rice, pea) 1 1/2 scoops
Veggie burger, 1 medium patty
Turkey bacon, reduced fat, 4 slices
Yellow Container
Sweet Potato
Yams
Quinoa, cooked
Beans, cooked drained
Lentils, cooked drained
Edamame, shelled Peas
Refried Beans, nonfat
Brown Rice, cooked
Wild Rice, cooked
Potato, mashed or 1/2 medium Corn on the cob, 1 ear
Amaranth, cooked
Millet, cooked
Buckwheat, cooked
Barley, cooked
Bulgur, cooked
Oatmeal, steel cut, cooked
Oatmeal, rolled, cooked
Pasta, whole-grain, cooked
Couscous, whole wheat, cooked
Crackers, whole grain, 8 small crackers
Cereal, whole-grain, low sugar
Bread, whole grain, 1 slice
Pita bread, whole wheat, 1 small
Waffles, whole grain, 1 waffle
Pancakes, whole grain 1 small
English Muffin, whole grain, 1/2 muffin
Bagel, whole grain, 1/2 small
Tortilla, whole wheat, 1 small
Tortilla, corn, 2 small
Blue Container
Avocado, mashed or 1/4 medium
12 almonds, whole, raw
8 cashews, whole, raw
14 peanuts, whole, raw
20 pistachios, whole, raw
10 pecan halves, raw
8 walnut halves, raw
Hummus
Coconut milk, canned
Feta cheese, crumbled
Goat cheese, crumbled
Mozzarella (low moisture) shredded Cheddar, shredded
Provolone, shredded
Monterey Jack, shredded
Parmesan, shredded
Orange Container
Pumpkin Seeds, raw
Sunflower seeds, raw
Sesame seeds, raw
Flaxseed, ground
Olives, 10 medium
Peanuts
Coconut, unsweetened, shredded
21 Day Fix dressings
Teaspoon
Extra Virgin Olive Oil
Extra Virgin Coconut Oil
Flaxseed Oil
Walnut Oil
Pumpkin seed oil
Nut butters (peanut, almond, cashew, etc)
Seed butters (pumpkin, sunflower, sesame [tahini])
