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The 21 Day Fix is a very popular Beach Body program. This program uses containers to measure foods and makes sure that you are getting the calories that you need from the right food sources. It uses these containers to help you to understand how to eat better and follow a healthier lifestyle. In addition to the containers, the program has quick and simple workouts that you can to do from the comfort of your home.
Several different containers come in the kit when you purchase the 21 Day Fix. That being said, there are containers sold in multiple retailers as well. Just make sure that you match the colors and sizes first before using. The red containers are for lean protein, green is for vegetables, purple is for fruits, yellow is for starches, blues are for healthy fats, and oranges are for fats and dressings.
Of course, any diet is easy when you are able to eat at home and prepare all of your food. However, what happens when you are traveling or asked to go out for a friend’s birthday dinner? Do you order a 21 Day Fix approved drink and eat before you go? Do you pack your food while traveling? Don’t worry. You can be successful and still enjoy eating out with the 21 Day Fix.
- 1 Tips for Eating Out on the 21 Day Fix
- 2 Tip #2 – Look for Key Words in Entrees to Know if They Are OK
- 3 Great Restaurant Choices at the Top 25 American Chains
- 4 McDonald’s
- 5 Starbucks Coffee
- 6 Subway
- 7 Taco Bell
- 8 Burger King
- 9 Wendy’s
- 10 Dunkin Donuts
- 11 Chick-Fil-A
- 12 Pizza Hut
- 13 Domino’s
- 14 Sonic Drive-In
- 15 KFC
- 16 Olive Garden
- 17 Arby’s
- 17.1 Bacon, Egg, and Cheese Wrap
- 17.2 Chopped Side Salad
- 17.3 Chopped Farmhouse Salad with Turkey
- 17.4 Roast Turkey and Swiss Wrap
- 17.5 Little Ceasars Pizza
- 17.6 Dairy Queen
- 17.7 Grilled Chicken Sandwich
- 17.8 Applesauce
- 17.9 Banana
- 17.10 Side Salad
- 17.11 Kids Livewell Menu
- 17.12 Jack In the Box
- 17.13 Chicken Club Salad
- 17.14 Grilled Chicken Salad
- 17.15 Chicken Fajita Pita
- 17.16 Side Salad
- 17.17 Apple Bites with Caramel Dip
- 17.18 Chili’s Bar & Grill
- 17.19 6 oz. Classic Sirloin with Grilled Avocado
- 17.20 Fajitas
- 17.21 Caribbean Salad with Seared Shrimp or Caribbean Salad with Grilled Chicken
- 17.22 Bacon Avocado Grilled Chicken Sandwich
- 17.23 Ancho Salmon
- 17.24 Mango Chili Chicken
- 17.25 Spicy Shrimp Tacos
- 17.26 Sides
- 18 IHOP
- 19 Papa John’s
- 20 21 Day Fix Approved at Ethnic Restaurants
- 21 Mexican
- 22 Thai
- 23 Tips for Portion Control on the 21 Day Fix
- 24 Final Thoughts
Tips for Eating Out on the 21 Day Fix
When you want to eat out and stay on the 21 Day Fix diet, there are several things that you will need to consider. Our 21 Day Fix Restaurant Guide is going to give you some helpful tips and then explore some of America’s most popular chain restaurants while telling you what dishes you can eat and how they would count on the 21 Day Fix.
Here are some helpful tips when eating out while on the 21 Day Fix.
Tip #1 – What to Drink?
One of the hardest things to do when eating out is ordering the healthiest drink option. While some people will go days without sugary soft drinks or alcoholic beverages that are packed full of sugar, it isn’t rare for someone to often drink multiple drinks adding lots of calories to their diets. The best thing that you can order to drink on the 21 Day Fix is water. If you are craving a little flavor, you can add lemon or lime to it.
You can also drink coffee. If you would like alcohol, you can get a small 4-ounce pour of red wine. This will count as just one yellow container.
Tip #2 – Look for Key Words in Entrees to Know if They Are OK
There are several specific words that you can look for in entrees to know how they are prepared and cooked and if they are safe on the 21 Day Fix plan. Look at the words that are describing the meals and avoid words like creamy, smothered, battered, crispy, sauteed, breaded, fried, and melted. This is because these words all linked to excess carbs. Also, watch sauces and seasonings. You do not want to consume too much sodium on the 21 Day Fix so try to find seasonings and sauces that are low in salt and sugar.
You should lean toward plainly grilled foods and steamed vegetables. Ask for any sauces to be put on the side and ask to keep things plain. This way you can try the sauce and judge if it is something that you want to waste your calories on.
If you are craving a sandwich try eating it with just the bottom bun and tossing the top bun. This will save you quite a few calories, and you can simply count that bottom bun as one yellow container. If you are new to the 21 Day Fix, request a to-go box when you are first seated, bring your containers along and measure your food. After you have been doing this for a while, you can eyeball the amount of food that is going to fill a container and go from there. Be patient with yourself as there is a learning curve.
Tip #3 – Choose the Healthy Sides
When you are going out to eat, it is important to remember what foods you can have and to choose these as sides. Sometimes, you can even ask to have food prepared differently. For instance, many restaurants will steam vegetables without fats or sauces for you if you ask. Likewise, you can always have toppings, sauces, and dressings held or put on the side. These simple steps will make it possible to eat out and enjoy your healthy lifestyle.
Great Restaurant Choices at the Top 25 American Chains
Eating out is almost a right of passage in America. Tons of American chains are popular, and people find themselves eating at them on a frequent basis. The following are the top twenty chain restaurants and how you can eat 21 Day Fix style when going there. Keep in mind, we do not recommend eating at any of these restaurants.
Honestly, almost every single bit of the food they prepare for the masses is full of preservatives and other nasty chemicals. There is way too much accessibility to healthy foods in America to recommend these fast-food joints. But if you are on the 21 Day Fix diet and have a weak moment, this article will help you to make the best decision and stick to your diet when binging a bit on fast food.
The golden arches of McDonald’s are hard to miss in the United States. Nearly everywhere that you go and at almost every single highway stop, you see them looming on the horizon. Some choices are okay if you are going to be on the 21 Day Fix and trying to eat out. Let’s discuss some of them.
Chicken Ceasar Salad
The Chicken Ceasar Salad is one of the best choices that you can have at McDonald’s. The chicken counts for two red containers, the lettuce and tomatoes count as green containers. (You will want to measure your local McDonald’s at least once, but mine was three to four green containers.) The cheese counts as a blue container and the dressing (when measured into the container and then poured on the salad) counts as an orange container.
Premium Southwest Ranch Salad with Grilled Chicken
WIth the Premium Southwest Ranch Salad, you have to remember to order it without the cilantro lime glaze and no tortilla strips. This salad is packed full of flavor. The cheese counts as one blue container. The southwest blend which is made up of corn, black beans, tomato, poblano pepper, lime juice, and cilantro counts as one green and one half of a yellow. The grilled chicken is one red, and the lettuce, baby kale, and spinach are an additional two containers.
Grilled Chicken Sandwich
A plainly grilled chicken salad is a great choice. You can have one or two red containers (again measure the size of the chicken breast that you receive), a yellow (if you use only the bottom bun), a green with the tomato and lettuce, and a blue if you add cheese. This is quite simple and something that you will enjoy as an occasional quick choice.
The side salad is an excellent option if you want to add something to your sandwich. You can count this as green containers, and your dressing would be counted as an orange container.
Starbucks Coffee is the home of stay at home moms and millennials and the perfect place to go and get a quick and fresh brewed cup of coffee. That being said, a lot of the items on the menu are not 21 Day Fix approved. With that being said, you can find some drinks and even some snacks that will work.
Coffee and Espresso
Both coffee and espresso are fine when on the 21 Day Fix. The key here is that you should be drinking these black and not adding in any sugar or dairy. If you do choose to add something like dairy, you must account for that in your daily containers. Coffee and espresso are actually “free” so you do not need to add to your container count if you are drinking either of them.
Protein Boxes and Bowls
Some of the protein boxes and bowls are fine to eat when you are living the 21 Day Fix lifestyle. All you have to do is remember to look at each portion and ensure that you are counting the containers for these. My personal favorite is the Egg and Cheese which has two hard boiled eggs (two red containers), grapes and apple slices (two purple containers), a multigrain muesli bread (one yellow container), honey peanut butter spread (one red container), and cheese (one blue container). So, look at each of these individually to determine which containers you should count for the day.
Subway has a variety of options that are going to be great for if you are trying to stay on the 21 Day Fix. In fact, this restaurant really offers you the best choices. The first thing that you should do is ask that everything is separated onto a plate for you. This way you can use your containers and measure out exactly what you want. If you simply explain to the person behind the counter that you are on a special diet and trying to do things that fit within that diet, you should be fine.
You will basically be able to add your vegetables yourself to your sandwich or even choose a salad. By having everything separate, you are in control of your portions, measuring them and putting them together. The meats count as red containers. Any sauces would count as orange, and so on. This is actually one of the easiest chains to eat out at and one where you are able to 100% customize your food. Apples are a great side and the flatbread counts as two yellows if you are in the mood for a sandwich.
Taco Bell is another chain that makes the 21 Day fix pretty easily. The first thing that you should remember is that you can order any taco al fresco. This removes the cheese and sour cream and replaces them with a fresh made pico de gallo. This is healthier and removes the problem items without sacrificing too much flavor.
Chicken Soft Taco
The Chicken Soft Taco is not only a popular choice at Taco Bell but also a choice that is somewhat healthy. The containers are one yellow for the taco shell, one green for the lettuce and pico, and one red for the chicken. If you need extra protein you can even order a taco with double the meat and enjoy a delicious filling lunch without having to add more of the yellow containers.
Grilled Steak Soft Taco
The Grilled Steak Soft Taco is another good choice from Taco Bell. Like the Chicken Soft Taco, order al fresco, and then count one yellow, one green, and one red. You can also double the meat, but be sure to add your second red container.
Burger King is one of the few restaurants that openly tells you that you can have things your way. This is a great place to go if you are on the 21 Day Fix because they offer several choices that are going to work for you. Plus, they are great about special orders and requests.
Garden Side Salad
The Garden Side Salad is a great choice if you want to have a delicious accompaniment to your lunch. This salad comes with lettuce, tomatoes, croutons, and cheese. You can even order it without dressing if you do not want to use your orange containers for the day at that time. The lettuce and tomatoes count as one green, croutons as one yellow, and cheese as half of a blue container.
The Veggie Burger is another great choice. You will want to make sure that you are ordering it without the bun, mayo, or ketchup. This burger is actually enriched with additional protein so you can use it like one red container. The lettuce, onions and tomato count as one green container. If you want the pickles, you can have them on this one as part of that green container.
Garden Grilled Chicken Salad
A garden grilled chicken salad is a delicious treat and one that is going to help you power through your afternoons. This salad itself, made up of iceberg lettuce and tomatoes, counts as two greens. The grilled chicken counts as a red. Then you have one yellow for the croutons and one blue for the cheese. If you order with dressing be sure to measure and take it into account.
Wendy’s is another fast food chain that gives you a few options to stay on the fix. There are a number of choices and we are outlining them here, just for you.
Grilled Chicken Wrap
The Grilled Chicken Wrap is one of the choices that fit within the 21 Day Fix. The wrap itself counts as one yellow. The chicken is half of a red container (as it is only half of a chicken breast). The spring mix is one green. The cheese counts as one blue. The honey mustard counts as one orange.
Harvest Chicken Salad
As with all salads that have been on this list, remember to ditch the dressing or at least get it on the side so that you can measure out an appropriate amount for your orange container. Wendy’s signature lettuce blend counts as two green containers. Then the feta counts as a blue and the apples count as a purple. Then you have the dried cranberries and sugar walnuts which count as a treat yellow. Finally, you have the chicken breast, and applewood smoked bacon that counts as a red.
Southwest Avocado Chicken Salad
The Southwest Avocado Chicken Salad should also be ordered with the dressing on the side. If you choose to use the dressing, it is the orange container that you measure it out of. This salad features the signature lettuce blend & tomatoes (two green containers), pepper jack cheese (one blue container), avocado (two blue containers), applewood smoked bacon, and grilled chicken breast (red container).
Apple Pecan Chicken Salad
This is another good salad choice. Again, you should avoid the dressing. This salad has the signature lettuce blend (two greens), red and green apples (one purple), dried cranberries and roasted pecans (one treat yellow), crumbled blue cheese (one blue), and grilled chicken breast (one red). It is a nice solid choice if you are hoping to have a delicious salad on the go.
Caesar Side Salad
Again, choose to have the dressing on the side. This salad features romaine lettuce and tomatoes (one green), a three cheese blend that includes asiago, romano, and parmesan (one blue), and croutons (one yellow). This is the perfect accompaniment to the above-mentioned wrap.
This is another great side choice. This one features the signature lettuce blend & tomatoes (one green), cheddar cheese (blue), and croutons (one yellow). It is another great choice that you can eat along with something else and not feel guilty. Again, throw that dressing on the side and avoid it if possible.
Not much at Dunkin Donuts is 21 Day Fix approved. You can drink black coffee which is fine. However, the only things on their menu that actually work for this plan are the Wake-Up Wrap Sandwiches which I will go over with you below. One great thing about this choice is that they offer an option for vegans!
The Wake-Up Wraps are the only approved choice for the 21 Day Fix. There are many combinations that you can have of these breakfast sandwich. I am going to outline the different items that you can have on your sandwich and how they count. The wrap itself is always counted as one yellow container. Then you have egg or veggie egg white which counts as a red container. Avoid the maple sugar bacon and the sausage. However, you can have the bacon, ham, or turkey sausage as a second red container. You can opt to have the sandwich without the cheese or you can keep the cheese for a blue container.
Chick-Fil-A offers a complete look at the nutrition online. This is one tasty and delicious place to eat that you do not have to give up when you are doing the 21 Day Fix. They offer many choices for you to consider which is nice as most places only have a couple of choices to pick from.
The Cobb Salad from Chick-Fil-A could have its own cult following. When you order, be sure that you are asking for the grilled chicken nuggets instead of the fried ones. They are going to cost you one red container. The lettuce, baby greens, roasted corn kernels, carrots, and red cabbage will be two green containers. Then you have the cheese which is one blue container.
You can choose to have the crumbled bacon left off, but if you decide to eat it, you will be counting it as half of a red container. The diced eggs are another half of a red container. Grape tomatoes will count as half of a purple container. Many suggest that you should avoid the dressing, but I am a firm believer that you have to adopt changes that will last for a lifetime. The dressing counts as an orange container, and you have to be sure to measure it.
Grilled Market Salad
While the Grilled Market Salad is a healthy choice, it is not the best choice on the menu. The reason being that there are so many containers in this one food. You will be using one red container for the grilled chicken on the salad; two green containers for the baby greens, red cabbage, carrots, and lettuce; one blue container with the blue cheese, one purple container with the green apples, strawberries, blueberries, and red apples; one yellow container with the granola; and one blue container with the roasted nut blends. Then if you choose to use dressing, you are using an orange container.
Superfood Side Salad
The Superfood Side Salad is not only delicious but good for you. This salad has chopped broccolini and kale for one green container. Then you have a treat swap yellow container which is for the dried sour cherries and roasted nuts. Both of these items have a lot of sugar, but the overall emphasis on this salad is that it is good for you.
Many people do not realize that the fruit cups at Chick-Fil-A are actually made fresh each day. They have a delicious combination of fruits including strawberries, mandarin orange segments, blueberries, red apples, and green apples. This side is worth two purple containers.
Grilled Chicken Nuggets (4 Piece)
The Grilled Chicken Nuggets at Chick-Fil-A that you will not miss the original. They are a great choice to pair with one of the healthy sides as well. You can count these as one red container.
A Side Salad is always a great choice as it is readily available and most of the time do not have excess fat or other ingredients on top. This one counts as one and a half green containers for the lettuce, carrots, cabbage and grape tomatoes. The cheese adds an additional blue container.
Pizza Hut is obviously one of the restaurants that are not really ready for the 21 Day Fix lifestyle. Pizza in itself is not a 21 Day Fix friendly food. In fact, the only thing that you can eat from Pizza Hut is a salad or a salad bar, not the buffet but just the salad bar. Just remember to look at the items and use your containers at your table if you have a question or problem. Also, avoid the dressings and look for other ways to flavor your salad like the addition of sunflower seeds.
Domino’s might sound like Pizza Hut where you simply don’t have any options to eat there, but thankfully that is not the case. In fact, Domino’s has a number of delicious sandwiches, and you need to remove the bread and eat the food on the inside or ask them to make you the sandwiches without the bread.
Since they allow you to customize toppings, you can pick the ones that you want. Things like chicken and steak are good choices and count as a red container. Ham, salami, and pepperoni are not good choices because they are highly processed and full of carbs.
The specialty chicken is also a good choice. Just remember to count all of the ingredients. If it contains pineapple, that is a purple container. Vegetables are green containers, and the cheeses are blue containers. Remember that the amount of cheese can add up quick so be cautious with this.
Panera is another tough one for people who are on the 21 Day Fix. So much of their food is carb loaded, but there are some things that you can do to make it work for you.
You can have any of the broth bowls, but you will have to ask for them to be made without some of the ingredients. In the Soba Noodle with Chicken or Soba Noodle with Edamame Blend, have the soba noodles left out. In the Lentil Quinoa with Chicken ask them to hold the brown rice and quinoa. In the Lentil Quinoa with Cage Free Egg, have them hold the quinoa and brown nicely. Remember that the lentil blends will count as a yellow, the chicken and eggs will count as reds and the vegetables as greens. The last of these is the Vegan Lentil Quinoa which you will also want to have the quinoa and brown rice held from.
There are a lot of great salad choices at Panera Bread. Here are the container breakdowns, what to leave off, and which choices are best. Some of these salads are not 21 Day Fix friendly. The following are the salads that you should avoid when on the 21 Day Fix: Ancient Grain & Arugula with Chicken, Southwest Chile Lime Ranch with Chicken, Modern Greek with Quinoa, Caesar, Greek, and Caesar with Chicken.
Green Goddess Cobb with Chicken
This one is a good solid choice. You can count two red containers for the chicken, egg, and bacon; two greens for the arugula, kale, radicchio, tomatoes, and red onions; and an orange for the avocado. Ask for the dressing on the side and either count a second orange or choose to eat it without the dressing.
Fuji Apple with Chicken
This salad is a second great choice from Panera Bread. This one requires you to make some choices based on your allotment of containers for the day. This salad starts out with chicken which is a red container. Then you have arugula, romaine, kale, radicchio, tomatoes, and red onion which gives you two green containers. The salad also has gorgonzola for a blue container, apple chips for a yellow container, and toasted pecan pieces for an orange container. Remember that dressing would require you to count additional orange containers.
Spicy Thai with Chicken
The Spicy Thai with Chicken is a delicious choice. It starts with chicken which is counted as a red container. The salad features red pepper, carrots, and romaine which are counted as two green containers. There are edamame and cashew pieces which are counted as a yellow and an orange container. You will want to leave the peanut sauce, Thai chili vinaigrette, and wonton strips off of the salad all together.
Asian Sesame with Chicken
This salad has a unique blend. It starts with romaine and cilantro which are counted as two green containers. Then you have chicken for a red container. There are also sesame seeds and toasted almonds which count as an orange container. You will want to leave the wonton strips off of the salad and skip the Asian sesame vinaigrette.
The seasonal greens salad offers you a blend of vegetables that you can simply count as green containers. Just remember to keep the dressing off and to measure what you are eating as this one varies in container amounts by size.
What you have probably realized by now is that each restaurant out there can be adapted to fit into the 21 Day Fix way of life. There are a wide variety of choices for people who are interested in being able to offer a great dining experience on the go.
One of the things that are nice about Sonic is that they have a comprehensive website that shares each of the ingredients that are found with each of these. Sadly Sonic does not offer any sides or salads that you can get so their menu is very limited and you might find that you are left unsatisfied.
Classic Grilled Chicken Sandwich
Skip the bun and the mayo on this delicious sandwich. The chicken breast, lettuce, and tomatoes will give you one red and one green.
Grilled Chicken Wrap
The grilled chicken wrap is a great choice if you are really eating on the go and want to order something that you can eat with one hand. The wrap itself will count as two yellows since it is a big wrap. The chicken will be counted as a red. The lettuce and tomatoes will be counted as a green. Have them keep the dressing off to ensure that you are not wasting those oranges. This sandwich is truly delicious even without the ranch.
KFC is known for their delicious fresh fried chicken. One of the things that are unique about this chain is that the chicken is seasoned and battered and fried fresh, not from frozen or previously fried pieces. Since you can’t eat fried chicken on the 21 Day Fix, finding something at KFC that you can eat is challenging. Here are the best pics to mix and match from. Sadly there are only a few sides that you can eat when you choose to dine here.
The green beans at KFC are amazing. Vegans and vegetarians rave that this is one fast food choice that is perfect when you need something delicious to eat. They are well seasoned, do not contain extra fat, and are truly one of a kind in flavor. They will count as one green.
Whole Kernel Corn
The whole kernel corn is also delicious. This is another side that you are allowed to have. However, you have to be careful with how you count corn on the 21 Day Fix as these are actually counted as a yellow container and not a green like other vegetables.
Applebee’s Neighborhood Bar & Grill
One of the things that have made Applebee’s Neighborhood Bar & Grill so popular is the fact that they have continually striven to give choices that are good for those who are dieting or choosing to eat specific styles of food. When WW was popular, they even had a special points menu. However, while they do not have a special 21 Day Fix menu, they do have a lot of choices that you can eat when you are on the 21 Day Fix. Checking out their low-calorie menu is a good start.
8 oz Top Sirloin
The 8 ounce top sirloin counts as 2 red containers. We will go into details about sides in a minute so, make sure that you are choosing the right sides in order to ensure that you continue doing well on the 21 Day Fix.
6 oz Top Sirloin
The 6 ounce top sirloin is counted as one and a half reds. Again, check out approved sides below.
Grilled Chicken Breast
The grilled chicken breast is another great 21 Day Fix friendly choice. This one counts as a red container.
Cedar Salmon with Maple Mustard Glaze
Ask that the maple mustard glaze is left off of the salmon. A plain piece of grilled salmon will still be delicious and will only cost you one red container.
Grilled Chicken Salad
The Grilled Chicken Salad is a delicious and complete meal. You get two green containers with the fresh greens and tomatoes, one blue with the cheddar cheese, and two reds with the egg and chicken breast. Skip the dressing or measure the dressing with an orange container.
Thai Shrimp Salad
The Thai Shrimp Salad is a delicious blend of goodies that you are going to love. The Asian greens count as two green containers. The edamame is a yellow container and the chicken is red. The almonds are an orange. Now you will want to have them hold the Thai peanut sauce, the crispy wonton strips, and the dressing.
The steamed broccoli counts as a green container and a is a great choice for those of you concerned with sticking to the 21 Day Fix. Just ask your server to give you a double serving of broccoli if your entree comes with two sides. Ask that the broccoli is steamed and prepared without any added oils or butter.
You might not think that the Olive Garden would be a good choice for you if you are on the 21 Day Fix. That is not the case though, the Olive Garden actually has some great choices and can be a delicious place to dine even when you are eating healthy. This is is just going to require you to rethink your choices as you can no longer indulge in breadsticks and pasta.
While minestrone does have some pasta in it, it is not enough to ruin your 21 Day Fix diet. Just make sure that you count this delicious soup appropriately. You will have one yellow and two greens with each serving that you eat.
Herb Grilled Salmon
The herb grilled salmon will count as a red container. Just make sure that you ask that the salmon be cooked without the butter sauce that is typically on it. Also, ask for your side of broccoli to be steamed so that you do not have to count it as anything other than one green container.
Chipotle Mexican Grill
Chipotle’s healthy take on Mexican food is a great way to enjoy a favorite still while not ruining your experience on the 21 Day Fix. This restaurant offers you a number of delicious choices that are perfect for making you feel healthy. Just keep in mind that you cannot have the burrito, but you can have most other things on the menus. Since Chipotle offers you a build your own style meal, I am going to give you the details on each of the container colors and which foods are included in these.
You can have two of the small corn tortillas for a yellow container. Tacos with the 3 Crispy Corn Tortillas or 3 Soft Corn Tortillas are both worth one and a half yellow containers. Some other items are counted as yellow containers as well. The yellow containers are 4 ounces, and the side size at Chipotle are 4 ounces as well. The choices include white rice, black beans, brown rice, and pinto beans. The roasted chili-corn salsa also counts as a yellow container.
The Red Container is designed to hold 6 ounces of protein. The portions at Chipotle are 4-ounce portions, so you are going to actually be using ⅔ of a red container with any of these choices. The chicken, carnitas, steak, barbacoa, and sofritas all work out to be about one red container.
There are many choices for green containers as well. These include the romaine lettuce which counts as one green container and the fajita vegetables which count as ¼ of a green container. Fresh tomato salsa also counts as a half green along with the tomatillo green-chili salsa, and the tomatillo red-chili salsa.
There are a few things that count as blue containers which include the side of guacamole that counts as two blue containers and cheese which counts as a half of a blue container.
Buffalo Wild Wings
Buffalo Wild Wings is known for their sauce-covered and deliciously deep fried wings. Obviously, these are not going to be a choice that you can have on the 21 Day Fix. That being said, there are still some entrees that you can take advantage of there.
Pepper Jack Steak Wrap
The Pepper Jack Steak Wrap is a delicious choice that you can have with some modifications. This one features a wrap (count it as two yellows), sirloin & bacon (two reds), pepper jack cheese (one blue), and lettuce and pico de gallo (one green). Make sure that you have them keep the ranch off of the wrap.
Grilled Chicken Buffalitos
The Grilled Chicken Buffalitos are another delicious choice for you to consider. The tortillas are to be counted as two yellows. The grilled chicken can be preferred with one of the dry seasonings, but make sure that you are not choosing seasoning that contains sugar which you will count as one red. The lettuce and pico de gallo can be counted as green. The blend of cheeses is to be counted as a blue container. Keep the sour cream and sauces off of these.
Garden Chicken Salad
This is the only salad choice that you can safely have. You will want to keep the dressing, pickled red onions, and the garlic bread off of the salad as well. Choose grilled chicken for the salad, and that will count as one red. The rest of the salad including lettuce, tomatoes, cucumbers, and red peppers all count as two greens. The croutons are yellow, and the shaved parmesan is blue.
Carrot and Celery Boat
You can get a side of raw carrots and celery in a carrot and celery boat, and this simply counts as two greens. You can also get just celery or just carrots.
Arby’s is another popular choice and one that is easily accessible. They offer a few choices that are great for those eating the 21 Day Fix.
Bacon, Egg, and Cheese Wrap
The Bacon, Egg, and Cheese Wrap is a traditional breakfast food from Arby’s. However, you can ask for them to serve it to you at other times during the day. This will require you to wait for a bit, but most Arby’s will be accommodating to you. The bacon and egg patty counts as one red. The American cheese is going to be counted as two blue. You will have one yellow with the potato patty and one yellow with the hearty grain wrap.
Chopped Side Salad
The chopped side salad is another solid choice if you are following the 21 Day Fix. This choice is going to be two greens. If you add cheese, you will simply count it as a blue. This salad has iceberg lettuce, tomatoes, and leaf lettuce. You can add dressing to if you’d like to use an orange container to do so.
Chopped Farmhouse Salad with Turkey
The Chopped Farmhouse Salad with Turkey is another great choice. This salad counts for a few different things. If you have the cheese on the salad, it is going to be one or two blue containers depending on how much cheese is added. You will have roast turkey and pepper bacon which counts as one red. Then you have your iceberg lettuce, leaf lettuce, and tomatoes which count as two greens. If you add dressing, that is an orange container.
Roast Turkey and Swiss Wrap
Roast Turkey and Swiss Wrap is one of the top sellers at Arby’s. It is a delicious sandwich that is actually 21 Day Fix approved. The sandwich is counted as two blue with the cheese. You will have one red with the roast turkey. Then there is one green with the leaf lettuce, red onion, and tomatoes. Finally, you will have one yellow with the Hearty Grain Wrap. Remember to order this sandwich without mayonnaise or mustard.
Little Ceasars Pizza
Not all Little Ceasars Pizza locations will offer you something that you can eat on the 21 Day fix. That being said, some have delicious salads that you can have which will simply be counted as greens. You typically need to eat these without any dressings.
When you hear Dairy Queen, you are probably automatically thinking about ice cream. It is delicious, but ice cream is not on the 21 Day Fix plan.
Grilled Chicken Sandwich
A grilled chicken sandwich is a good choice when you are dining at Dairy Queen. You will have to have the bun and the mayo left off of this. The lettuce and tomato are going to count as one green and the chicken is one red.
Applesauce always counts as a purple and is a good choice for a side.
A banana is a delicious fruit and one that counts as one purple container.
The side salad was a combination of lettuce, tomatoes, cabbage, and carrots. This counts as one green.
Kids Livewell Menu
The Kids Livewell Menu is a delicious choice that is 21 Day approved. The Kids Chicken Wrap should be plain. It has a tortilla, grilled chicken, lettuce and tomatoes which count as one yellow, one red, and one-half green. Then you choose a banana or applesauce for your purple container. There is a bottle of water as well.
Jack In the Box
Jack In The Box is a restaurant that has been popular for years. It has a few different choices of things that you can have with the 21 Day Fix lifestyle.
Chicken Club Salad
The Chicken Club Salad gets counted as one red (grilled chicken and bacon), one blue (cheddar cheese), two greens (iceberg, romaine, & spring lettuce, cucumbers), one purple (grape tomatoes), and one yellow (croutons). You want to leave the dressing off with this one.
Grilled Chicken Salad
The Grilled Chicken Salad is a great choice as well. It is another one where you will want to leave the dressing off but it features chicken (one red), a mix of different lettuces, cucumbers, and carrots (two greens), cheddar cheese (one blue), and grape tomatoes (one-half purple).
Chicken Fajita Pita
The Chicken Fajita Pita is a great choice for something to eat if you want to be able to eat while driving or being on the go. This features a whole grain pita (one yellow), grilled chicken (one red), lettuce, grilled onions, fire roasted salsa, and tomatoes (one green), and cheddar cheese (one blue).
The side salad is a good standard choice. Make sure that you are not eating this with any dressing. Iceberg lettuce, cucumbers, and grape tomatoes get counted as a green and the cheese gets counted as a half of a blue.
Apple Bites with Caramel Dip
Skip the caramel dip and enjoy the apples as a purple.
Chili’s Bar & Grill
Chili’s Bar and Grill is most notably known for their baby back ribs. The menu offers a number of meals that have been put together to be healthy as well as a number of meals that can be adapted to be good for you.
6 oz. Classic Sirloin with Grilled Avocado
The 6-ounce classic sirloin is typically made with a citrus chili sauce. You will want to have the steak without the sauce. The sirloin will be counted as a red container. The accompanying grilled avocado is a blue container. The garlic roasted tomatoes are a green container and there is a second green container with the fresco salad and a second blue with the cheese on the salad.
The fajitas are a great choice. The meat will count as two red containers unless you have the trio which would be three red containers. The vegetables are two green containers. If you choose to eat the rice, it is one yellow container and the tortillas are one yellow container each. The guacamole can be used as a blue and the salsa is included in the green. (The only fajitas that are not a good choice are Mushroom Jack Chicken Fajitas and Black Bean & Veggie Fajitas.
Caribbean Salad with Seared Shrimp or Caribbean Salad with Grilled Chicken
Most of the salads on Chili’s menu are not good for someone who is doing the 21 Day Fix, that being said this salad is the exception. You have pineapple, mandarin oranges, and dried cranberries for a purple container. Then you have a lettuce blend, red bell peppers, green onions, and cilantro which are all counted as two greens. The shrimp or chicken count as a red. Skip the dressing as this one has too much sugar, but don’t worry with the veggies, fruit, shrimp or chicken you will still have a very flavorful meal.
Bacon Avocado Grilled Chicken Sandwich
With this one, make sure that you skip the bread and choose a plain side salad (no dressing) as the choice for your side. This would offer you grilled chicken and bacon for a red container, sauteed onions, lettuce and tomato for a green container, and avocado for a blue container. Get this sandwich without the mayonnaise.
With this amazing dinner, you simply need to hold the ancho sauce and order double steamed broccoli instead of having the rice. The salmon counts as one red container and the double order of steamed broccoli counts as two green containers.
Mango Chili Chicken
This another dish making the list from the healthier guiltless menu. You will want to ask them to hold the mango glaze and the mango salsa and order a double portion of steamed broccoli instead of Mexican rice. The chicken counts as a red container. The avocado counts as a blue container and the steamed broccoli as two greens.
Spicy Shrimp Tacos
Spicy shrimp tacos are one of the better choices on the menu. You can opt to skip the taco shells or count them as one yellow each. The pico, coleslaw, and queso fresco count as one green, half of a blue, and one orange. The shrimp counts as one red. Skip the rice and beans and get with steamed broccoli instead for two green containers.
Sides are regional at Chili’s Bar and Grill. This means that sides that might be available at my location might not be at yours and that your location might have sides that are healthy that are not on this list. You can choose corn on the cob for one yellow, just be sure to order it plain and without any toppings. Grilled asparagus and garlic roasted tomatoes are another decent choices but because of cooking style, you will need to count this as one green and half of a purple and one orange. Then you have steamed broccoli which you count as a green container.
IHOP does not have the reputation for being the healthiest place to dine. The foods are often laden with extra calories in the form of bad-fat sauces and tons of additional toppings. However, if you are careful you can make choices that will be 21 Day Fit-friendly.
Egg White Vegetable Omelette
This is a great choice for anyone who is trying to stay healthy. This features egg whites which count as a red container, vegetables which count as a green container, and avocado which counts as a blue container. This is an overall great choice for a breakfast, but can certainly be eaten at any time during the day or night.
Turkey, Bacon and Avocado Wrap
The Turkey, Bacon and Avocado Wrap is a choice that can be modified a bit to be 21 Day Fix appropriate. Starting with the wrap, you will count the wrap as a yellow container. The turkey and bacon are two red containers (this sandwich is packed and one that you can certainly eat half of now and half later). Tomato, mixed greens and onions count as one green. Avocado counts as one blue. Just have them hold the ranch.
Roasted Turkey Sandwich
You can certainly eat this entire sandwich and count the containers. You can also leave off the bread and subtract the yellow containers or simply eat half of the sandwich in one sitting and half in another. Each slice of the bread counts as one yellow. Bacon and turkey count as two red. Swiss cheese is a blue or if you are not a huge fan, you can leave this off of the sandwich. Hold the mayo on this one, but feel free to add avocado for one blue container. Then count the lettuce and tomato as one green.
Grilled Chicken and Veggie Salad
While you might not think about a salad when you are thinking of IHOP, thanks to their many omelet toppings, you have a salad that includes lots of delicious vegetables. The salad features mixed greens, romaine, red onion, mushrooms, and tomato for two green containers. The grilled chicken is one red. Add one-half purple for the grilled lemon. The avocado is one blue. Skip the dressing or use your orange container to measure dressing that is served on the side.
Sirloin Steak Tips
The steak tips themselves would count as one red and the mushrooms and onions account for one green. Choose sides that are 21 Day Fix approved and you are good to go with a healthy dinner or lunch.
The sides at IHOP get their own section because there are actually quite a few sides that are healthy enough to be put together as a meal.
Turkey bacon is a healthy choice and is going to count as a red container. Remember to make the above menu items even healthier, you can always substitute the turkey bacon for the bacon.
Fresh fruit is a delicious side that will simply count as a purple container. Choose this for something sweet to help break those sweet cravings that many people have after a meal.
Steamed broccoli is always a great choice for a side. You can count each side that you order of steamed broccoli as a green container.
The corn can be counted as one yellow. This is another great dietary choice.
Papa Johns is another one of the popular restaurants that you can go to in the United States. Unfortunately, this pizza chain does not offer salads and only has one menu item that fits with the 21 Day Fix.
Unsauced Roasted Wings
The unsauced roasted wings are a choice that is going to work for you. These are perfect for someone on the 21 Day Fix and they count as red. Just peel the skin off and toss it and eat the meat. This will save you from having unhealthy carbs.
Cracker Barrel Old Country Store
Cracker Barrel Old Country Store is known for its delicious takes on southern classics. Unfortunately, this means that most of the foods are not 21 Day Fix approved. This does not mean that you cannot eat there as we are going to show you some choices that you would have.
Good Morning Breakfast
The Good Morning Breakfast is a delicious breakfast that is good for you too. Either leave the grits off or count them as a yellow. The breakfast features two egg whites and turkey sausage which counts as two reds, and tomato slices and fresh fruit which count as a green and a purple. It is a full breakfast and that will leave you feeling full.
Country Vegetable Platter
The Country Vegetable Platter is going one of the best choices on the menu. We are breaking it down for you as to which of these items are good and exactly what they count as. Likewise, refer to these sides as the ones that offer you the best choices for the program.
Lima Beans – This choice is offered on Tuesday, Friday, and Saturday. This counts as one yellow. While you do try to avoid yellows, this is a nice healthy choice for a yellow.
Mixed Green Side Salad – This little salad is packed full of good stuff, lettuce, tomatoes, and cucumbers. Skip the dressing or get plain vinegar and use that to add a little flavor. This one is worth two green containers.
Fresh Steamed Broccoli – Freshly steamed broccoli counts as one green.
Whole Kernel Corn – This one counts as one yellow.
Turnip Greens – This one has bacon, so it counts as one green and one-quarter red.
Country Green Beans – This is another one with bacon, so again one green and one-quarter red.
Fresh Seasonal Fruit – This one counts as one purple.
Apple Slices – This one counts as one purple as well.
Baked Sweet Potato – This is one where you skip the toppings and eat it plain. It counts as one green.
Lemon Pepper Grilled Rainbow Trout
The Lemon Pepper Grilled Rainbow Trout is another solid choice. You can choose one filet or two filet portion. Each filet counts as one red and then you add in containers for whichever sides you choose.
Grilled Sirloin Steak
The Grilled Sirloin Steak is a delicious choice and one that is going to be a great choice on this diet. Opt to eat half and count just one red container or eat the whole thing and count two red containers.
Grilled Chicken Tenderloins
Additionally, grilled chicken tenderloins are another choice that is delicious and something that you can have on the 21 Day Fix. Just count these as one red for every three chicken strips that you eat.
Grilled Pork Chop
The grilled pork chop is delicious but it is also very large. You will want to either eat half and count as one red container or eat the whole thing and count as two red containers.
Turkey and Dressing
First off, you are going to get the turkey. You will have to skip the dressing and any gravies and just get the plain turkey. That being said, the plain turkey counts as one red container.
21 Day Fix Approved at Ethnic Restaurants
Another popular category of restaurants in the US are the many ethnic cuisines. These restaurants are all over the US and almost every town has their own ethnic choices. The following are some of the best choices from each type of cuisine that allow for you to stay on track with the 21 Day Fix and still enjoy dining out.
When dining out at Mexican restaurants there are a few things that you should remember and use to help you with making your decisions. One is that you are basically going to avoid a number of foods that are on the menu. The first of these being those endless bowls of chips that you are always served with as you walk in. Also, avoid the margaritas. If you want to get into the spirit of things, choose a simple plain tequila shot.
Look for items that are grilled. Grilled chicken, grilled shrimp, grilled steak, shredded beef, carnitas, and shredded chicken should be your go-to protein choices. Avoid ground beef. These will all count as red containers. Skip the rice and beans, as these contain unnecessary carbs and fats. Choose a side salad or fajita vegetables as your side when offered. Make sure to eat the salad without dressing.
Fajitas are a go to great choice, just have them hold the sour cream and cheese. You will get green containers with the vegetables, pico de gallo, and lettuce. The guacamole counts as a blue container. If you choose to use the tortillas, order corn and you can have two corn tortillas for one yellow container. These same rules can be applied to tacos, burritos, and other favorites. Also, check out the menu for simple grilled meats and vegetables which are often hidden within the pages.
Thai food can be challenging when you are on the 21 Day Fix. Study the menu beforehand so that you can look up the recipes and choices that you want. Simple dishes with light sauces are your best choice. Just remember that you can count the vegetables as green containers, the protein as red containers, and the sauce as orange containers. Ask them to go light on the sauce and choose to eat your meal without the rice.
A good go to is the satay chicken which is often healthy, just avoid the overly sugared cucumber salad and peanut sauce that come with it. If you really want the sauce, just measure out an orange container amount of the peanut sauce and enjoy that.
Other good choices at Thai restaurants are the soups. Choose one that does not have noodles or ask them to hold the noodles for you. You will get red containers with the protein and green containers with the vegetables. Choosing a broth-based soup is what will keep you from having additional calories that add up quickly with cream based soups.
Indian food is often filled with cream and other sauces that are not 21 Day Fix friendly. In addition, most Indian dishes come with a lot of rice. Avoid the bread and rice and choose lean proteins that are mostly meat and have less sauce. Avoid anything that looks creamy as well. Tandoori chicken is a good choice as are some of the other classic favorites.
Vietnamese food is generally lighter than most ethnic choices. That being said, avoid the rice and noodles. Then choose foods that are full of vegetables and protein and have light sauces. Again count your sauces as orange containers, ask for less sauce, count vegetables as green containers, and proteins as red containers. Remember to choose foods that incorporate the 21 Day Fix favorites that you are already eating.
There are a wide variety of additional choices at Vietnamese that you won’t have with other ethnic cuisines. The fresh spring rolls are a good choice and count as one-half red for the shrimp, two green for the vegetables, and two yellow for the wrappers and noodles. While these are not a perfect choice, they are a choice that is going to fill you up without straying too far. You will want to watch the sauces though and keep it at a minimum and don’t forget to count it as an orange container.
So much Chinese food is either covered in high sodium sauces or fried, so Chinese is actually one of the hardest cuisines to find at a healthy level for the 21 Day Fix. Choose wisely and be smart about the choices that you are making. Make sure that you look for choices that do not have heavy sauces. Look for one with clear sauces and check out the lighter menu. Avoid rice and anything that has been through the deep fryer.
Often times the vegetable choices are better than the ones with protein. Most servings contain two to four orange containers of sauce so when possible ask that sauces be put on the side. Keep in mind that this is not always possible.
Greek food has been praised for its healthy choices. In fact, there are entire diets that are dedicated to living this way. Greek restaurants use fine ingredients that are actually 21 Day Fix friendly. This means that you can have the dressings and sauces as long as you count them appropriately. Here are a few tips for choosing to eat Greek.
Avoid the pita and pita chips. If you want hummus or some other delicious dip that counts as one blue, make sure that you ask for fresh vegetables to dip into it. Then these vegetables are counted as greens. If you have a salad, you will have greens and orange for the dressing. The proteins are often cooked without sodium and in olive oil so you can choose from a variety of proteins that they are featuring. Going out for Greek food is one of the easiest choices when you are on the 21 Day Fix.
Tips for Portion Control on the 21 Day Fix
One of the hardest things to learn with the 21 Day Fix is portion control. No matter where you are eating, whether at a restaurant or at home, portions that Americans eat today are often multiple times the size of the portions that you should be consuming. Keep in mind that our meat used to be the appropriate portions, but as the country has declined in health the portion sizes have more than tripled in some cases. Take for instance chicken breast.
The average natural chicken breast is just 4 ounces. Today’s chickens are actually injected with growth hormones that work to make the breasts bigger. This means that your chicken breast has skyrocketed to weigh in at around one pound. That is 16 ounces or 4 times the size of chicken breast naturally. So, when you think about how the food industry has worked to convince us that unhealthy portion sizes are healthy sizes.
When you are choosing what to eat for your red containers there are some things to think about. These are your proteins and you want to choose lean cuts and healthy choices of protein. Choices can be things like chicken breast, steak, pork chops, fish, tofu and tempeh. Tofu and tempeh are the only vegetarian options that are ok to count as red containers. You will want to eat these foods either broiled, baked, or grilled.
Green containers are your approved vegetables. You will want to choose vegetables that are grilled, steamed, broiled, or roasted. Avoid vegetables that have been sauteed as this means that they have added fat and cooked these in a pan. Salads without the dressing are also great sources for the green containers.
Purple containers are for fruit. Avoid things like smoothies that have added sugars and eat whole and fresh fruits for these purple containers.
The yellow containers are your starches. These include starchy vegetables and traditional high carb foods. Opt for whole grain instead of white for anything that you are eating as you should completely avoid white flour. Here are some simple rules for yellow containers. You can fill it with certain sweet potato, rice, mashed potato, corn, beans, and pasta. The serving size is a ½ cup, most people eat three to four cups of pasta in a setting so this means that you are eating six to eight yellow containers worth. Two six inch corn tortillas, one slice of bread, one six inch flour tortilla each count as one yellow container.
There are several things that you should know about blue containers. These are the choices that you should use sparingly. Things like cheese (cheddar, mozzarella, goat, and feta are the best choices), avocado or guacamole, hummus, and nuts.
Orange containers are very small serving sizes of things that should be in your diet but only sparingly. If you are using peanut butter as a red, you will fill an orange container with the peanut butter. Orange containers are for things like salad dressings, oils, sauces, and seeds (sunflower, pumpkin, and sesame). Keep in mind that you should still be choosing dressings that are vinegar based on not those that are creamy or contain mayo or sour cream.
Getting your life on track and doing the 21 Day Fix does not mean an end to all of the foods that you love. In fact, you can actually enjoy eating out on the 21 Day Fix, but you will have to make healthier choices and follow close guidelines when choosing the foods you are going to eat.
With this article, we have taken some of the guesswork out of dining out for you. If you follow these tips closely, you are going to find that you can successfully stay healthy and eat basically anywhere you want while staying true to the 21 Day Fix diet. What’s your favorite go-to spot on this list? We would love to know!
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Ben has been a certified personal trainer for several years now and has a passion for wellness, health, fitness like no other. He’s been educating himself on nutrition since he was in high school. His girlfriend is a professional herbalist and food healer, so he takes the health and wellness discussions into the homefront. Not only is Ben a seasoned, professional writer, but he also uses and tests health products, protein supplements, and more personally and shares his insights on topics such as protein, diets, muscle recovery, muscle building, supplements, and naturally-sourced products.