21 Day Fix Example Meal Plan

Hi Folks

Following on from my top picks to start your New Year fitness journey I highlighted the 21 Day Fix as my top option.  The basis for it was not just short. modified workouts but also a comprehensive nutrition plan.  I’d go as far as saying it is the best nutrition plan by a BeachBody programme to date.

The workouts are pretty self explanatory – simply follow the calendar to find out what todays workout is and push play.  The nutrition plan can be daunting so I’ve pieced together a sample nutrition plan based on 1,500-1,799 calories (it can be daunting for any programme).  Roughly this is where I sat when I initially started cutting down.  Depending on your caloric intake all you do is simply add in or take away container options.  FYI looking at the plan I sit in the 2,100-2,299 range

First and foremost – get rid of all of the junk food in your house, the fizzy drinks, the sweets, the chocolate bar stash etc.  If you are like me and find it  – you will eat, keep it clean and do yourself a favour take away the temptation.  By the way don’t bin it give into a local food bank where it won’t go to waste.

21 Day Fix Meal Plan Example <— **Click to view**

It’s actually pretty straight forward, with minimum ingredients (takes out a lot of the thinking) and some variation to keep you interested.  It’s really what you want to make of it  yourself, you may decide to split some of the greens I have in snack 1 into meal 2 and the same with the red container contents.  This is really on a starting point to get you going, once you familiarise yourself with the container contents you will automatically know what to do.  Additionally you can transfer this knowledge into the nutrition plan for other programmes as you progress.  Despite what you initially may think, this is quite a bit of food to consume in a day.  The nutrition plan also provides advice on what to add in for treats so please refer to it.

Once you get into this you will see how simple things like a KitKat contain 103 calories for 2 fingers and how a few of these with tea or coffee a day soon add up and you can see where the excess caloric intake come from.

Let me know what you think or if you have any questions

Yours in health & fitness

Tony Mac


Shake it!

Shaker cups, anyone who works out regularly has a cupboard full of these. Often orders placed online will have a complimentary one thrown in guaranteed to give you a smooth shake – at least that’s the claim. Over the years I have had many cups, some good and some very bad. If you have also left one in your gym bag for a few days you will also know how smelly they can get.

So I’ve currently 5 different shakers in my cupboard which I will run through now.

The Core 150

Available at http://www.core150.com
Price £12.99 each

This is one of my favourite shakers as it has 3 compartments that fit inside the shaker. You can have your pre, intra and post workout powders or capsules in the shaker. It holds up to a litre of liquid – great for weight gain shakes. I use this cup daily to monitor my water intake. I know to drink about 4 litres of water a day and this does it for me. It is big and bulky but a great shaker.

The Vortex 2.0 Kickstarter Version

Backed $100.00
The Vortex Original
£18.99 Amazon.co.uk
Upgrade kit £16.99 Amazon.co.uk

If you want a smooth shake this is the daddy of silky smooth shakes. I had the original and was very impressed so I joined the Kickstarter campaign for the 2.0 version that included a rechargeable battery, side measurements for liquids and a nutripod to hold your powder or capsule supplements. Any protein shakes I’ve had in it mixed very well and is very handy now with the pod and measurement markings – can’t understand why the original never had this as its pretty basic and simple to put markings up the side. There are 2 gripes about this one the cost, even the original is probably the most expensive I’ve ever seen and secondly the rechargeable battery connector – really should be micro usb like the majority of mobile phone chargers. Other than that it’s a very durable and unique shaker, if I was at the gym this would be great for me. Even at home it can be used to mix drinks (without the ice), eggs etc.


£varies – Original £7.99 Amazon.co.uk

Prior to the Core150 this was my go to shaker. 3 compartments (including the shaker) separate dividers for capsules if necessary was the big point for me. Huge variety of colours and colour combinations available. The capacity is 600ml although there are now larger versions 800ml and smaller 400ml. Nice fitting shaker for smaller bags on the go.

Blender Bottle


Have to say this is a shaker I’m not impressed with. I get the concept with the ball whisk. It just doesn’t seem to do the job well, shakes can be lumpy and is very very poor and with thick weight gain shakes. It comes in a variety of colours and there are a variety of bottle sizes, combinations and features. I will be honest I have had many accidents with this bottle – it comes from ensuring the cap is pressed down firmly and clicked into place. I have arm workouts where I can barely lift my arms (I’m looking at you V Sculpt as the most recent culprit) and didn’t click the lid on properly, started to shake and ended up with a post workout shake around me – what a waste. It’s a minor gripe but a messy one and more down to user error lol.

The Basic Shaker

£- Free -varies

This bad boy is the freebie added in with orders and is the original shaker cup, the most basic and arguably the best. Shakes are not super smooth but do you need them to be? This does the job and for many starting out or who don’t fancy spending nearly £20 on a shaker. There’s no shame in this shaker and would definitely rate it over the blender bottle; if you have small Tupperware boxes for protein you won’t even need a Smartshaker or the Core150 just use them with this shaker.

Like nutritional supplements there are so many varieties of shaker bottle on the market and it keeps expanding.  I do prefer the Core150 as I use it beyond workouts but I’d be equally happy with the basic original shaker cup – effective and cheap.

Yours in fitness & health


Tony Mac

Belated Happy New Year

Happy New Year to all my subscribers and followers. I hope 2014 was good for you, if not may 2015 be everything and more than you can imagine!

Apologies for not blogging until now, the end of 2014 was beyond super busy for me. I’m still pushing play everyday and getting through Phase 2 of P90X2.

I’m not one for a lot of New Years resolutions but being super busy at the end of 2014 I’ve decided in 2015 in going to join the 5am club! Simply that’s getting up and getting my day started at 5am. Now I had been getting up at 6am so now it’s an extra hour to my day. I’m not going to start by getting up immediately at 5am instead I’m doing it gradually. So from Monday 5 Jan I’ve been getting up at 5:45am and each week I will shave 15 minutes off until I’m up at 5am.

What am I going to do with this extra hour? Prepare for the day ahead – I’ll be catching up on reading, some writing and audio books including podcasts like TED talks. I’ll still be doing my 6am workouts but I’ll be a better position for a more productive day.

I don’t intend to get up everyday at 5am only weekdays, my weekends I’ll treat myself to that extra hour in bed.

Anyone else up for the challenge? If so drop me a line and let’s see what we can achieve as accountability partners!

Yours in fitness and health!


Tony Mac


Getting Started in 2015 – My Recommendations

2015 is well underway any many people will have made the resolution to get in shape, lose that weight or get summer body ready.

For those who have never darkened a gym it may seem like an overwhelming task, taking that first step and committing to a new healthier and fitter lifestyle. Many will even be put off by the cattle market that is a gym in January; so for those people I have 3 phenomenal recommendations to help you get started on your fitness journey.

These recommendations have no costly monthly memberships to gyms or health clubs. They are not fad diets or workouts. They are well designed integrated programmes that not only provide great workouts in short times but also nutrition plans. You will find that 70% of your results are nutrition based and the other 30% are exercise based.

So my first recommendation – P90!


That’s the updated version of the old Power 90, reworked and updated for the latest fitness knowledge and experience. It’s by my favourite trainer Mr Tony Horton. This is not an extreme programme – no pull ups. It’s described as the on switch to fitness. It’s broken down into 3 blocks and there are 2 different roads you can choose Sweat (cardio based) and Sculpt (resistance based). I’d recommend starting at Sweat then once it’s completed move to Sculpt. BeachBody include a resistance band to get started but I’d recommend getting more bands or some dumbbells. Also there’s a modifier in each workout so you don’t have to jump in straight away – modify to stay in the game. I do it there’s no reason not too.

Each road has 3 phases and you only move into to the next phase once you’ve mastered the current one. So potentially that’s 180 days of fitness taken care of. The first phase is only 25mins a day – sweet. Then it ramps up to 30 and 40 in the next 2 phases respectively. So you don’t burn yourself out initially, you stay committed and you see the results after 90 days!

Also there’s a handy nutrition guide setting out of what you need a to eat. The results off this programme have been great and are a super gateway to other more extreme BeachBody programmes.

My next choice is Focus T25.


This is a 25minute routine for 5-6 days (Friday’s are double but I usually did the second on Saturdays) with a stretch day too. This is a cardio and resistance routine by the King of Cardio- Shaun T.

I loved doing this programme, get in, get it done and there’s no breaks. Again there’s a modifier for every move. The Alpha round starts you off, it becomes familiar as time goes on. You can actually turn up the background music too once you familiarise yourself with the routines. I recommend this as it really spurs you on. The next round is Beta, builds on the Alpha round moves, ups the complexity of moves and adds some weights. BeachBody kindly add in a resistance band to start you off but I’d suggest getting a light dumbbell as you progress – honestly 3-5kgs is more than enough even for strong dudes/galls. My favourite workout is actually ally Speed 2.0 I always turned the volume up on it and got a little bit too into it. Yeah you may find yourself randomly going “up, centre, back, centre, in, out, in, out ” during the day like I did lol.

There is the option for a third Gamma round. Again it builds on the previous round and gives a great workout.

Doing all 3 phases leaves you at 90 days and I got totally ripped doing this.

The key is focusing and engaging in every single move

Again there’s a simple nutrition plan to support the programme.

Finally and my actual number 1 recommendation is – The 21 Day Fix!!!


This is a programme my a Autumn Calabrese and is the shortest of all programmes. It only lasts 21 days, the workouts are 30 minutes long with a number of different varieties to keep you guessing if you do successive rounds. The big plus to this programme is the Eating Plan and containers. The workouts are intense as any other and have a great modifier built in. But as I said earlier the key to health is nutrition and this is where this plan excels beyond any other.

You initially work out your caloric range based on your goals, this gives you how many of each container you need to eat during a day. Each container has a list of foods and even adds a few treats. You split your containers across the day and base your food intake on this. Simple and effective. I find spreading them out across 3 meals and 3 snacks works perfectly for me. This is a simple solution to people who are confused about their nutrition and what to eat initially. You will not go hungry on this plan either as the food is filling and nutritious.

You can also easily plan out you eating daily and it really becomes second nature, there’s a variety of foods for each container so you won’t get bored it’s not all plain chicken and rice every day.

Once you master the nutrition plan you can migrate this across to many other BeachBody programmes and is a real investment. BeachBody have recognised this and include these containers with their latest programme Insanity Max 30. Insanity Max 30 is not a recommended programme for newbies, pick it up later down the line.

I have attached below a document which transcribes the 21 Day Fix nutrition plan – what foods are in which containers, how many of each container for each calorie range etc.  It will also show to anyone considering that programme what foods are in the plan.  Print it off, keep it in the kitchen and refer to it.

21 Day Fix Nutrition Plan

Irrespective of the programme you choose BeachBody have a money back guarantee so it’s no risk if you don’t like them – you won’t get your gym membership refunded folks! All these programmes can be done in the privacy of your own home and if you need to you can pause – you can’t pause a gym class. Once you have bought the programmes and decided to keep them you can keep on doing and rotating them – it’s a one off cost. Many of these programmes can be done on the go too, if you travel with work you don’t need a hotel gym they can be easily done in your hotel room!

Whatever you decide to do, kudos to you for starting. Regardless of where you start from you will always progress if stay committed. As BeachBody says – decide, commit, succeed!

If you have any questions or comments please drop me message here or by email tonymacfitness@gmail.com

Yours in fitness & health


Tony Mac