21 Day Fix Breakfast Guide: Recipes, Meal Prep Tips, Portions

21 Day Fix Breakfast Guide: Tips, Recipes and Meal Ideas

The 21 Day Fix is a popular diet and exercise program that emphasizes portion control using color-coded containers. Breakfast is a key part of the plan, so having tasty and nutritious 21 Day Fix breakfast ideas on hand is important.

In this article, well cover everything you need to know about 21 Day Fix breakfasts including food guidelines, portion sizes, recipe ideas, meal prep tips and more.

21 Day Fix Breakfast Rules and Guidelines

Here are some key 21 Day Fix guidelines to follow for breakfast:

Focus on Lean Protein

Aim for 20-25g of lean protein from options like eggs, Greek yogurt, cottage cheese, protein powder or lean breakfast meats.

Include Fiber-Rich Carbs

Choose high-fiber carbohydrates like oats, whole grain toast, fruit and starchy veggies. Avoid refined carbs.

Add Healthy Fats

Incorporate good fats like avocado, nuts, seeds, coconut and olive oil to boost flavor and satisfaction.

Hydrate

Drink water, unsweetened coffee or tea. Juice and sweetened drinks are limited.

Control Portions

Use the colored containers to measure proper serving sizes of each macronutrient.

Balanced Nutrition

Aim for balanced nutrition including plenty of veggies, fruit, fiber and healthy fats.

Avoid Empty Calories

Stay away from calorie-dense processed foods like pastries, sugary cereals, bacon and sugary juices.

21 Day Fix Breakfast Portion Sizes

The 21 Day Fix uses color-coded containers to control portion sizes at each meal. Here are the typical breakfast container amounts:

• 1 purple container (4oz) for fruits
• 1 orange container (3/4 cup) for starchy carbs like oats or sweet potatoes
• 1 yellow container (1/2 cup) for whole grains like toast or cereal
• 1 blue container (2 tbsp) for dressings, oils, nut butters
• 1-2 green containers (1-2 cups) for veggies
• 1 red container (3oz) for lean proteins

You can adjust these as needed, but sticking close to the recommended portions is important for best results.

21 Day Fix Breakfast Recipes

Here are some delicious, nutritious 21 Day Fix breakfast recipes to try:

Turkey Sausage Egg Muffins

Whisk 6 eggs with spinach, bake with turkey sausage in muffin tins for a grab-and-go option.

Southwest Breakfast Bowl

Cook up black beans, peppers, onions, eggs and cheese for a satisfying one-bowl breakfast.

Green Smoothie

Blend spinach, banana, pineapple, Greek yogurt, chia seeds and almond milk for a filling smoothie.

Overnight Oats

Mix oats, chia seeds, yogurt, milk and berries. Refrigerate overnight for quick morning meal.

Veggie Egg Scramble

Scramble eggs with diced peppers, mushrooms, spinach and cheese for fast protein.

Chia Pudding

Combine chia seeds, Greek yogurt, milk and cocoa. Top with fruit for satisfying breakfast.

Protein Pancakes

Make fluffy protein powder pancakes from bananas, eggs, oats and cinnamon.

Breakfast Tacos

Fill corn tortillas with scrambled eggs, black beans, salsa, peppers, onion and avocado.

Smoked Salmon Toast

Top whole grain toast with smoked salmon, avocado spread, arugula and sliced tomato.

21 Day Fix Breakfast Meal Prep Tips

These meal prep strategies help streamline 21 Day Fix breakfasts:

Make-Ahead Options

Batch cook staples like hardboiled eggs, breakfast sandwiches and burritos to heat up fast.

Overnight Oats

Prepare oatmeal mixes in jars to grab from the fridge and go.

Chia Puddings

Make chia pudding using chia seeds, Greek yogurt and milk. Keeps up to 5 days.

Pre-Portion Ingredients

Measure out staples like nuts, seeds, nut butter and protein powder into single servings.

Breakfast Bowls

Cook grains and veggies ahead of time to quickly assemble bowls.

Smoothie Packs

Portion out smoothie ingredients into freezer bags to blend up fast each morning.

Hard Boil Eggs

Boil a dozen eggs at once for easy high protein additions all week.

Sample 21 Day Fix Breakfast Meal Plan

Here's a sample one week 21 Day Fix breakfast plan:

Monday

Hardboiled egg, 1/2 grapefruit, 1/4 cup cottage cheese, 1/2 cup oatmeal with cinnamon and sliced almonds

Tuesday

Overnight oats with chia seeds, blueberries and almond milk. 1 cup Greek yogurt with raspberries and chopped walnuts.

Wednesday

2 turkey sausage links, 1/2 cup sauted peppers and onions, 1 whole wheat English muffin

Thursday

Breakfast tacos with eggs, black beans, salsa on corn tortillas. Fresh melon.

Friday

Banana protein pancakes topped with peanut butter. 1 cup mixed berries.

Saturday

Veggie scrambled eggs with broccoli, mushrooms, onion, spinach. Side of mixed fruit.

Sunday

Smoked salmon avocado toast open-faced on whole grain. Grapefruit.

Sample 21 Day Fix Vegan Breakfasts

Here are some delicious vegan 21 Day Fix breakfast ideas:

Tofu Breakfast Scramble

Saut diced tofu with veggies like onion, spinach, peppers then season with turmeric and nutritional yeast.

Vegan Breakfast Burrito

Scramble tofu, mix with black beans, salsa, peppers, stuff into a whole wheat tortilla.

Chickpea Flour Omelet

Whisk chickpea flour with water and spices, cook like an omelet, fill with veggies and avocado.

Peanut Butter Overnight Oats

Mix oats, chia seeds, plant-based milk, peanut butter, banana. Refrigerate overnight.

Protein Pancakes

Blend banana, oats, plant protein powder, cinnamon to make fluffy pancakes.

Tropical Fruit Bowl

Combine fresh mango, pineapple, berries, kiwi, passionfruit, sliced almonds.</

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.