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What is the 21 Day FIX?

What is 21 Day Fix™?

21 Day Fix is a nutrition and fitness program that makes losing weight so simple, anyone can do it. Easy-to-follow portion control and 30-minute workouts take the guesswork out of losing weight to help you see results fast—up to 15 pounds in just 21 days!

Whether you want to lose a few pounds before your next vacation or jump-start a bigger weight-loss goal, 21 Day Fix is the program for you. It’s simple, it’s fast, and it works. If you’re ready to get serious, 21 Day Fix can help you lose the weight.

How does 21 Day Fix work?

With the 21 Day Fix container system, you’ll learn how to create healthy portions simply and intuitively. It shows you how to eat whatever you want, in the right amounts, so you can reach your goals fast. 

No guesswork, and no calorie counting!

Why is 21 Day Fix effective?

Because it’s so simple! You don’t have to count calories, points, or log your food into diet software. With 21 Day Fix, everything is laid out for you. All you have to do is use the specially designed portion-control containers and do one 30-minute workout per day. 

Commit to it for 21 days, and you’re going to love your results.

Check out Kristie's FANTASTIC RESULTS from our 21 Day Fix Challenge Group! She did it in just 21 Days!

What makes 21 Day Fix unique?

It’s the only fitness and nutrition program that combines portion-control containers and world-class workouts. By placing equal emphasis on fitness and healthy portion control, 21 Day Fix can help anyone lose weight—and keep it off—in a way that’s simple and sustainable. Whether you want to lose 10 pounds or 100 pounds, you can do it with this program. 

If you're ready to get REAL RESULTS, FAST, fill out the form below to secure your spot in the 21 Day FIX Challenge!

Fill out my online form.

Online contact and registration forms from Wufoo.

Upper Body & Core Workout for a Lean Dancer's Body

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7 Pilates Moves for Hot Abs and a Firm Booty

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Sexy Booty for New Mommies

Ab Rehab for New Moms

Build Muscle and Torch Calories-Intro to Calisthenics

Mini Chocolate Protein Cakes with Icing

I picked up another delicious recipe from DNTS and The protein chef. These little treats are not only delicious but they will keep your tummy and sweet tooth satisfied for hours!

Ingredients:

• 1 1/2 Cups (120g) Rolled Oats
• 2 Scoops (60g) Chocolate Protein Powder
• 1/4 Cup Truvia
• 1/2 Teaspoon Salt
• 1 Teaspoon Baking Soda
• 3 Tablespoons (18g) Chia Seeds
• 5 Tablespoons (25g) Cocoa Powder
• 1/2 Cup (122g) Unsweetened Apple Sauce
• 1 Teaspoon Vanilla Extract
• 2 Large Eggs
• 1/2 Cup (4 Ounces) Sugar Free Vanilla Coconut Milk (or Regular Milk/Other Milk Substitute)
• 1/4 Cup (58g) Fat Free Cottage Cheese (or Fat Free Greek Yogurt)
• Fat Free Cool Whip for the topping (Optional)

Calories in the WHOLE recipe:

• Calories: 1149
• Fat: 29g
• Saturated Fat: 7g
• Sodium: 1041mg
• Carbs: 126g
• Fiber: 32g
• Sugar: 20g
• Protein: 96g

Calories per Cake (if you make 4):

• Calories: 287
• Fat: 7.25g
• Saturated Fat: 1.75g
• Sodium: 260.25mg
• Carbs: 31.5g
• Fiber: 8g
• Sugar: 5g
• Protein: 24g

Directions:

1. Combine all of your ingredients into a food processor or blender. 
2. Process/blend everything together. 
3. Take out 4 1 Cup oven safe containers (or regular cake dish). 
4. Coat your containers/dish with non-stick cooking spray and then add your mix into your containers/dish leaving 1/4’’ at the top of each one/your dish. 
5. Bake on 350 for 20:00-25:00. 
6. Top with fat free cool whip and Enjoy!

Blueberry Turkey Burger

I have never considered making turkey burgers with blueberries before; however, it turned out that it was a great pairing with the Dijon mustard and balsamic vinegar. 

Blueberry Turkey Burger Recipe

Makes 5 burgers (serving size 1)
calories per serving: 171.4
FIX = 1 Red and 1 Yellow

Ingredients:

2 Slices of Whole Wheat Bread (I used ¼ cup oatmeal instead.)

1/3 cup blueberries (fresh or frozen and thawed)
1 tablespoon balsamic vinegar
2 teaspoons Spicy or regular Dijon mustard (I used spicy to get a hint of sweet & spicy)
1 teaspoon Reduced Sodium Worcestershire sauce
2 garlic cloves-minced
1/4 teaspoon Sea Salt, Coarse Salt, or Salt Substitute
1/4 cup egg substitute
fresh ground pepper
1.25 pounds ground turkey (at least 97% lean)

Optional Toppings: whatever you choose. I used additional mustard & grilled onions.

  

Pair it with Asparagus, a Side Salad, or your choice of veggies

Directions:

1. Place bread or oatmeal in a food processor and pulse into fine crumbs.

2. Transfer to a large bowl.

3. Add blueberries, vinegar, mustard, Worcestershire, garlic, salt and pepper to the food processor; process until pureed. Scrape into the bowl with the breadcrumbs. Add ground turkey and egg and mix well with your hands.

4. Divide the mixture into 5 equal portions; form into 1/2-inch-thick patties, about 4 inches in diameter.

5. Meanwhile, preheat George Foreman grill (what I used) or heat an indoor or outdoor grill to medium-high. If using an indoor grill, spray the grill with non-stick cooking spray.

6. Cook patties until browned and no longer pink in the center, 4 to 5 minutes per side. (Internal temp should be 160°F)

7. Serve immediately, with or without whole wheat bun and toppings.

Nutritional Facts without Bun and using oatmeal

Serving Size: 1 Burger
Servings Per Recipe: 5

Amount Per Serving

Calories 171.4 

Fat 5.5 g

Saturated Fat 2.1 g

Sodium 337.9 mg

Total Carbohydrate 5.5 g

Dietary Fiber 1.0 g

Sugars 1.7 g

Protein 27 g

Let Forgiveness set YOU FREE

Who do YOU struggle to forgive in your life?

Forgiveness can be extremely tough. I tend to have a difficult time forgiving people who have hurt me or wronged me in some way, even though I know I should.

Just the other day, a physician made an a$$ of me publicly for a mistake that I made. It brought me to tears. Yes, I had made a mistake, but I was so upset with how he handled it. I already felt terrible for making a mistake and his actions just made me feel that much worse. The book I read today turned out to be exactly what I needed.

One of our 3 vital behaviors in Beachbody is personal development, and I am beginning to understand why.

Today I read a chapter from The Power of a Praying Woman by Stormie Omartian. I like her books because the chapters are short, which are perfect for my ADD brain, and really help me focus my prayers and help me see things in my life more clearly. At the end of each chapter is a prayer, which really seems to hit the spot.

The chapter was titled, "Lord, help me to be a forgiving person". Here are a few sentences from the prayer at the end of the chapter that really helped me, "Make me to understand the depths of my forgiveness so that I won't hold back forgiveness from others.  I realize that my forgiving someone doesn't make them right; IT MAKES ME FREE".

Forgiveness makes ME FREE! Wow, I never looked at it like that. Looking back at the times when I forgave people completely, I felt better afterwards. I felt relief. I felt FREE!

Who in your life do YOU NEED to forgive to be SET FREE?

Protein Peanut Butter Freezer Cups Recipe 2

I picked up this little slice of heaven from the protein chef. Check out his youtubes, they're great and full of variety! I modified his recipe a bit and have listed it below. Check out the video for his original recipe :)

Protein Peanut Butter Cups

(Makes 8 large or 12 medium)
Serving: 2 large PB Cups (using Shakeology)
Calories per Serving: 120
Fat: 3 grams
Carbs: 8 grams
Protein: 18 grams (depending on what protein powder you use)


Ingredients:
1 & 1/2 cups pasteurized liquid egg whites (6 servings)
1 Scoop of Chocolate Shakeology & 1/2 scoop Peanut Butter Protein Powder (If just using protein powder, use 1&1/2 scoops)
1 Tablespoon Natural Peanut Butter
2 Tablespoons prepared PB2
1 Tablespoon of Truvia
1/8 cup water
Optional for extra chocolate: 1 Tablespoon Hershey's unsweetened cocoa 
8-12 silicone cupcake liners or paper liners  I used 8 silicon cupcake liners because that's what I had on hand. (If using paper you may want to spray with non-stick cooking spray)

Directions:
Mix all ingredients together in a blender or shaker cup. Lay out cupcake liners on a cookie sheet. Evenly pour mixture into each of the 12 cupcake liners. Place cookie sheet with cupcake liners in the freezer for about 2 hours or until all of the pb cups are completely hardened. Store in freezer until ready to eat.

Take out of the freezer and let sit for 5-10 minutes then Eat UP!

Protein Peanut Butter Cup Recipe 1

Protein PB Cup

(Makes 1 big PB Cup)

Ingredients
1 scoop Chocolate Shakeology or Protein Powder
1 teaspoon Truvia
1 Tablespoon Hershey's Unsweetened Cocoa Powder
1-2 Tablespoons Natural Peanut Butter, Almond Butter or PB2 (Best with Natural PB)
1 paper cupcake liner or silicone cupcake liner (I use silicone liners)



Directions:
Place 1 scoop Shakeology in bowl, with Truvia and unsweeted cocoa. 
Mix well.
Spoon out 1/2 of the chocolate mixture into your paper cupcake liner (you only need 1 liner). This will be the bottom of your PB cup. 
Place cupcake liner with chocolate mixture in the freezer for 30 minutes. 
Remove from the freezer and spread the peanut or nut butter on the top of the frozen bottom of your pb cup. Put back in the freezer for 20 minutes. 
Remove from freezer and spread the remaining chocolate mixture that is still in your bowl on top of the hardened peanut butter. 
Place back in the freezer for 30 minutes. 
Remove from the freezer and enjoy. As you can see this makes a huge PB Cup-mmmmmm!

Peanut Butter Cup Protein Ice Cream Recipe

Peanut Butter Cup Protein Ice Cream

(Makes 2 Servings)

Ingredients:

2 medium bananas

3 tbsp PB2 powder

1 scoop of Vanilla Shakeology or Vanilla protein powder

1/4 cup water

1 Tablespoon Cacao Nibs or dark chocolate chips (optional)

Directions:

Slice both bananas into smaller pieces, about 1/2 inch diameter. Spread pieces out on a plate and place in the freezer for 3 hours. Remove from freezer after 3 hours and place in blender. Blend until smooth, scraping the sides occasionally to ensure it is well blended. While blending slowly add in PB2, Shakeology, and 1/4 cup water. You may want to add a smidge more water or even some ice to reach your desired consistency. When complete, place in bowl and add nibs.

Italian Turkey Burger Recipe

Italian Turkey Burgers by Jamie Eason

Makes 8 (5 oz burgers)

Nutrition: 1 Burger

144 calories

1 g fat

3.5 g carbs

27.6 g protein

Ingredients:

2 packages of ground extra lean turkey breast

4 medium zucchini, grated

1/2 tsp salt

1 tsp garlic powder

2 tsp onion powder

2 tsp dried basil

1 tsp oregano

1 tsp black pepper

Directions:

Set broiler on high, arranging rack so that burgers will be about 2 inches from the heat.

In a large bowl, combine grated zucchini, salt, onion powder, garlic powder, dried basil, oregano, pepper and then turkey.

Mix well and scoop out 4 to 5 oz portions. Mixture will be really moist so for easier clean up, use a foil lined baking sheet, prepped with non-stick spray.

Place burgers in oven and broil for 7 minutes.

Carefully flip each burger and continue to broil for another 7 minutes on the other side. Serve warm.

*These are great at meatballs too! Make with spaghetti squash for a low carb meal.

Pumpkin Spice Pancake Recipe

Pumpkin Spice Pancakes by Jamie Eason

(Makes 10 Pancakes) 
Calories per pancake: 64 
Fat: 1.3 grams 
Carbs: 9.5 grams 
Protein: 3.5 grams 
Sugar: 0 grams 

Ingredients: 
1 1/2 cups oat flour 
2 tbsp Splenda, Truvia, or Ideal 
1 tbsp baking powder 
1/2 tsp salt 
1 tbsp cinnamon 
1/4 tsp allspice 
1/4 tsp nutmeg 
4 egg whites 
1/2 cup raw pumpkin 
1 1/2 cups unsweetened Almond Breeze 

Directions: 
1. Preheat griddle to medium heat. 
2. Mix oat flour, Splenda, Truvia, or Ideal, baking powder, salt, cinnamon, allspice and 
nutmeg in a bowl. 
3. Wisk egg whites and pumpkin. Mix in Almond Breeze. 
4. Add wet ingredients to dry ingredients and mix together. 
5. Spray griddle with non-stick butter spray. 
6. Scoop batter with a 1/4 cup measuring cup onto griddle. Cook 3-5 minutes on a side. 

Three Bean Turkey Chili Recipe

3 – Bean Turkey Chili by Jamie Eason

(Makes 10 servings. )

Calories per Serving: 196
Fat: 1g
Carbs: 20
Protein: 24g

Ingredients: 
2 lbs. extra lean ground turkey 
½ cup chopped onions 
1 tbsp. garlic powder 
2 – 4 oz. cans of diced green chilies 
1 – 15 oz. can Organic Tri-Bean Blend (drained) 
1 – 15 oz. can Organic Black Beans (drained) 
2 – 14.5 oz. cans Organic Diced Tomatoes (do not drain) 
1 tbsp. Xylitol Brown Sugar Blend (Ideal) 
1 tbsp. chili powder 
2 tbsp. white vinegar 
3 tbsp. regular yellow mustard 
2 tsp. cumin 
1 tsp. salt 
1 tbsp. dried or fresh cilantro 
2 tsp. adobo sauce (optional) 

Directions: 
In a large pot add onions and meat, sprinkled with garlic powder and cook until no longer 
pink (drain using a plate, if desired). 

 Next add the green chilies, beans, tomatoes, xylitol and spices (except cilantro) and stir 
until combined. 

Bring to a boil and then reduce heat to a simmer for about 10 minutes. 

Finally, add cilantro. Serve hot. 

May sprinkle veggie shreds or a light cheese on top. 

Lemon Protein Bars Recipe

Lemon Protein Bars by Jamie Eason

(Makes 16 squares, 2 squares per serving. )
Calories: 86 
Fat: 1 gram 
Carbs: 10 grams 
Protein: 9 grams 



Ingredients: 
1 cup oat flour 
2 scoops vanilla whey protein 
1/4 tsp salt 
1/2 tsp baking soda 
2 qt mix Crystal Light (preferably without aspartame) 
4 egg whites 
1/2 cup Splenda, Truvia, or Ideal 
8 oz baby food applesauce 
4 oz water 

Directions: 
1. Preheat oven to 350 degrees. 
2. Mix oat flour, vanilla whey protein, salt, baking soda and crystal light, in large bowl. 
3. Mix egg whites, Splenda, Truvia, or Ideal, applesauce and water in a bowl. 
4. Add wet ingredients to dry ingredients and mix together. 
5. Spray 8x8 glass Pyrex dish with non-stick butter spray. 
6. Pour ingredients into dish. 
7. Bake 23 minutes. 

NUTRITION FACTS
Serving Size 2 squares

Amount per serving

Calories 86

Total Fat1g

Total Carb10g

Protein9g

Frosted Coconut Protein Cupcakes Recipe

Frosted Coconut Protein Cupcakes by Jamie Eason

(Yields 12 cupcakes) 





Ingredients: 
1 & 1/2 cups oat flour 
2 scoops (servings) vanilla whey protein* 
1 tsp baking soda 
1/2 tsp salt 
1 cup Xylitol brown sugar 
4 oz. unsweetened applesauce 
4 oz. (half container) Greek yogurt 
2 egg whites 
1 cup unsweetened coconut milk 
1 tsp coconut extract 

Directions: 
1. Preheat oven to 375 degrees. 
2. Spray a muffin tin with non-stick spray and set aside. 
3. In a large bowl, combine the oat flour, protein powder, baking soda and 
salt. 
4. Whisk until well combined and set aside. 
5. In a second bowl, combine brown sugar, applesauce, yogurt, egg whites, 
coconut milk and coconut extract, stirring until incorporated. 
6. Add wet ingredients to the dry ingredients and mix well. 
7. Use a 1/4 cup as a scoop to fill muffin tins. 
8. Place in the oven on the middle rack for 20 minutes. 

Icing Ingredients: 
4 oz. fat free cream cheese 
1/4 cup coconut oil (microwave for 15 seconds) 
2 cups Xylitol confectioner’s sugar 

Icing Directions: 
1. Mix together with an electric mixer until smooth and refrigerate. 
2. Let cupcakes cool completely before frosting. 
3. Use flaked coconut as garnish on top.

Nutrition Facts*
Recipe yields 12 cupcakes

Amount per cupcake
(no icing)

Calories 74

Total Fat1.3g

Total Carb14g

Protein7g

Amount per cupcake
(with icing and coconut flakes)

Calories 133

Total Fat4.1g

Total Carb24.6g

Protein7.75g

Icing (recipe yields 24 servings)

Amount per serving

Calories 59

Total Fat2.8g

Total Carb10.6g

Protein0.75g

*Macros will vary depending on your choice of protein powder.

Honey Almond Protein Crisp Recipe

Honey Almond Protein Crisp by Jamie Eason

(Yields 18 servings) 





Ingredients 
3 cups Nature’s Path Crispy Rice 
1 scoop vanilla whey protein powder 
1 cup whole oats 
1/4 cup crushed almonds 
1/2 cup Xylitol brown sugar 
3/4 cup smooth almond butter 
1/2 cup honey 

Directions 
1. Pour the crispy rice, protein powder, whole oats and crushed almonds into 
a large bowl and shake gently. Avoid stirring, to keep the protein powder 
from settling on the bottom. 
2. In a small glass bowl, combine the brown sugar, almond butter, and 
honey, and microwave at 30-second intervals, stirring until combined. 
3. Add the almond butter mixture to the crispy rice mixture and stir with a 
rubber spatula until every piece is coated. 
4. Spread the mixture evenly into a 9x13 Pyrex dish, or use cookie cutter 
shapes as molds, and fill with the mixture, pressing firmly into place. Place 
the 9x13 Pyrex dish in the freezer for at least one hour. Allow the crisp to 
soften a bit before cutting the squares, or simply break off pieces with your 
hands. (If using cookie cutters, be sure to remove them before putting the 
crisp in the freezer.) 
5. Store in the freezer. 

Nutrition: 1 serving 
Calories: 154 
Fat: 8 g 
Carbs: 21 g 
Protein: 4 g

Turkey Meatoaf Muffins Recipe

If you don't know who Jamie Eason is, than you are missing out. Not only is she beautiful and ripped, but she is down-to-earth and relate-able. She wasn't always a fitness model or even fit. She began her journey much heavier and unhappy. She decided to train for her first fitness competition and in 7 months completely transformed her body and mind. She is now one of Bodybuilding.com's spokeswomen and columnist for Oxygen Magazine. She shares her knowledge with others and here is one of many of her delicious recipes.

Turkey Meatloaf Muffins

Calories: 80

Fats: 2 grams

Carbs: 4 grams

Protein: 11 grams

Ingredients:

• 2 lbs ground turkey (or chicken)

• 3 egg whites

• 1 cup quick cooking oats

• 1/2 tsp ground cumin

• 1/2 tsp dried thyme

• 2 tsp dry yellow mustard

• 2 tsp black pepper

• 2 tsp chipotle pepper spice

• 1 tsp salt

• 2 tbsp garlic powder (2 cloves minced)

• 1 small onion (finely chopped)

• 2 celery stalks (finely chopped)

Directions:

1. Preheat oven to 375 degrees.

2. Spray muffin pan with canola or olive oil.

3. Mix all your ingredients together in one large bowl.

4. Roll the mixture into balls and place in muffin pan. Muffins should be about the size of a racquetball.

5. Bake for 40 minutes.

Makes 12 muffins.

Serving Size:

Women: 2 muffins

Men: 4 muffins

NUTRITION FACTS: Serving Size 2 muffins
Calories 182

Total Fat 8g

Total Carb 4.6g

Protein 22.2g

NUTRITION FACTS
Serving Size 1 muffin

Amount per serving

Calories 182

Total Fat8g

Total Carb4.6g

Protein22.2g