Otumn Calabres 21 Day Fix Meal Plan
If you want to lose weight but don’t like counting calories, here’s an effective meal plan from renowned fitness trainer Otumn Calabres. Get started on her 21 Day Fix program and keep track of your meals using the simple “colored containers” method.
The nutritional plan outlined below is suitable not only for those who plan to engage in the 21 Day Fix fitness program, but also for everyone who is losing weight. Its simplicity lies in the fact that you do not need to keep a careful count of calories, proteins, fats and carbs. You will focus on serving sizes and product categories. So let’s get started.
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Food by containers
According to the food system suggested by Otumn Calabres, all products are divided into categories: vegetables, fruits, proteins, carbohydrates, healthy fats, seeds, oil. Below is a detailed list of products for each category. The 21 Day Fix DVD comes with special containers that allow you to measure the required amount of food. Each color corresponds to a specific product category.
As you can see, all containers are different in size. If you don’t have such containers, that’s okay. The table below shows the volume of the container, if its measure with an ordinary glass (250 ml). You can purchase containers similar in size or focus on the volume of the glass.
|Container||Food category||Approximate container size|
|Blue||Healthy fats, cheese||1/4 cup|
Now let’s figure out how many containers you need to eat in a day. It depends on the number of calories you need to consume (more on calorie counting below). So, servings are measured in containers, except for oil – it is in teaspoons.
|Food category||Servings per day for 1200-1499 kcal||Servings per day for 1500-1799 kcal||Servings per day for 1800-2099 kcal||Servings per day for 2100-2300 kcal|
|Healthy fats, cheese||one||one||one||one|
|Butter||2 teaspoons||4 teaspoons||5 teaspoons||6 teaspoons|
For example, if your calorie intake is in the range of 1200-1499 kcal, then you should eat per day:
- 3 containers of vegetables
- 2 containers of fruit
- 4 containers of proteins
- 2 containers of carbohydrates
- 1 container of healthy fats
- 1 container of seeds
- 2 teaspoons of oil
If you do not have containers, use the meter 1 cup = 236 ml (in Russian reality, a glass of 250 ml):
How to calculate the right amount of calories
Now we suggest you calculate the number of calories using the Otumn Calabres method. Since the goal of her 21 Day Fix program is to get you in top shape in 3 weeks, her way cannot be called sparing… Be prepared for limitations. So, the daily calorie intake is calculated as follows:
- Your weight in kg * 24.2 + 400 (calories burned) – 750 (calorie deficit) = daily calories
Let’s take an example with a weight of 70 kg:
- 70 * 24.2 + 400 – 750 = 1344 kcal – the norm of calories per day
If, in the calculations, the figure turned out to be less than 1200, then your rate will be 1200 kcal. If more than 2300, then your norm will be 2300 kcal.
Take a look: CALORIES CALCULATOR online.
Where to get containers
Otumn Calabres food containers can be ordered on Aliexpress. Their cost is 1200-1300 rubles (with DVD disc 21 Day Fix a little more expensive)but they will really make your life easier. You will not need to count calories, weigh foods, multiply and add numbers. Keeping track of food and losing weight is much easier with containers.
List of approved products by category
Since the program is released in the US, the product list is primarily targeted at the US market. But most of the products from the list are still familiar to us. The listed products can be consumed in accordance with the above restrictions. If a product is not listed, then it is not allowed.
Vegetables: collard greens, browncoli, Brussels sprouts, broccoli, asparagus, beets, tomatoes, zucchini, beans, peppers, carrots, cauliflower, artichokes, eggplant, okra, jicama (turnip), green peas, white cabbage, cucumbers, celery, lettuce, mushrooms, radishes, onions, sprouts.
Fruit: raspberries, blueberries, blackberries, strawberries, watermelon, cantaloupe, orange, tangerine, apple, apricots, grapefruit, cherry, grapes, kiwi, mango, peach, nectarine, pear, pineapple, banana, papaya, fig, melon.
Proteins: sardines, chicken breasts, turkey breasts, minced chicken, turkey mince, bushmeat, wild fish, eggs, natural white greek yogurt, natural white yoghurt, bivalve clams, lean red meat, lean beef mince, tempeh, tofu, pork loin, tuna, ham, turkey pastor, ricotta cheese, cottage cheese, protein powder, veggie burger, turkey bacon, shakelology (protein shake).
Carbohydrates: sweet potatoes, sweet potatoes, quinoa, beans, lentils, edamame beans, peas, refried beans, brown rice, wild rice, potatoes, corn, amaranth groats, millet, buckwheat, barley, bulgur, oatmeal, rolled oats; then everything is only whole grains: pasta, couscous crackers, cereals, bread, pita bread, waffles, pancakes, English muffins, pastries, flatbread, corn tortilla.
Healthy fats: avocado, almonds, peanuts, pistachios, pecans, walnuts, hummus, parmesan, coconut milk, feta cheese, goat cheese, mozzarella, cheddar, provolone cheese, Monterey Jack cheese.
Sauces and seeds: pumpkin seeds, sunflower seeds, sesame seeds, flax seeds, olives, peanut butter, sugar-free coconut.
Butter: virgin olive oil, coconut oil, linseed oil, walnut oil, pumpkin seed oil, nut oil (almonds, cashews, peanuts), sunflower oil, sesame oil, pumpkin seed oil.
Foods you can eat without Borders: water, lemon, lemon juice, vinegar, mustard, herbs, spices, garlic, ginger, tabasco sauce, flavor extracts.
What is important to remember:
1. Containers can be combined with each other in any way. An example of taking into account the menu according to the table:
2. A specific example of a meal plan:
3. Containers measure ready-made food, not raw food.
4. No need to fill a container (or glass) with a slide.
5. Such a meal plan is suitable not only for those who train under the 21 Day Fix program, but for all those who are losing weight.
6. If a product is not in the list of approved products, then it is prohibited.
7. The number of containers is determined by the daily calorie intake:
As you can imagine, this is just another convenient method of organizing nutrition for weight loss. You can strictly follow the recommendations or adapt them for yourself. However, if you strictly follow the Otumn Calabres meal plan and follow the 21 Day Fix program, you are guaranteed to achieve amazing results in a short time.
Please note that Otumn offers a fairly strict meal plan. It is designed to deliver significant results in 21 days. We recommend that you adjust your daily calorie intake, if necessary, if you are not sure if such a strong restriction will work for you.
Training plan for beginner girls: