Confessions of a Fit Foodie

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3 Day Quick Fix Guide [Free Printables + Grocery List]

This Updated 3 Day Quick Fix guide is the best way to ensure success when doing the 2 Day Quick Fix as part of the 21 Day Fix and Ultimate Portion Fix! Find Tips, FAQ’s, sample meal plans, grocery list, and free printables. This post contains affiliate links for products I’m obsessed with.

Pinerest image for 3 Day Quick Fix

Confession: Cleanses, crash diets, and anything where I have to go more than a few hours without chewing some sort of food…all of these are big fat NOs in my world.

I’m too wimpy. I know my strengths. Defeating hangry isn’t one of them.

Enter the 3 Day Quick Fix (QF).

I first tried the QF almost 4 years ago. It was right after the holidays and I was feeling awful and bloated from all the cookies and drinks that basically was December. And not being able to sweat it out due to an injury was torturous.

So I reluctantly turned to the 3 Day Quick Fix, expecting to die like in all other previous attempts to cleanse my system.

But this time, it was different.

Yes, I had cravings to beat. And yes, it was hard at times.

But I actually felt great overall. And after the three days, my bloat was gone, I was down 5 pounds, and my need for cookies at breakfast was diminished.

Awesome, right?! So, naturally, I needed to tell all of my readers about this.

What is the 3 Day Quick Fix

The 3 Day Quick Fix is the same eating plan Autumn uses to get ready for her bikini competitions and photo shoots. It’s a high protein, low-carb, no sugar, and low-fat diet designed to give quick and noticeable results.

The QF is a great tool for when you need a little kick in the butt (see above questionable breakfast choices!), kill cravings, or want to see some great “end” results to a round of the 21 Day Fix.

But since I did my first round all those years ago, there have been some changes to the plan.

New changes to the 3 Day Quick Fix

With the new Ultimate Portion Fix, there have been some changes to the 3 Day Quick Fix.

First, In the original plan, there were only two plans you could follow. One if you are a female, and one if you are a male.

The breakdown for containers was as follows:

Male: 5 GREEN, 8 RED, 2 YELLOW, 4 TSP

Female: 4 GREEN, 6 RED, 2 YELLOW, 4 TSP

Now, the updated  QF is based on your particular caloric needs and weight loss goals- regardless of gender.

You eat all of these containers, each day, for 3 days.  These plans correspond to the same calorie brackets in the 21 Day Fix and Ultimate Portion Fix.

Plan A: 4 GREEN, 6 RED, 1 YELLOW, 4 TSP
Plan B: 4 GREEN, 7 RED, 1 YELLOW, 5 TSP
Plan C: 5 GREEN, 9 RED, 2 YELLOW, 6 TSP
Plan D: 6 GREEN, 10 RED, 3 YELLOW, 7 TSP
Plan E: 7 GREEN, 11 RED, 3 YELLOW, 8 TSP
Plan F: 8 GREEN, 12 RED, 3 YELLOW, 9 TSP

**Note – I still follow the old plan!  I feel like I need the two carbs.

The other big change is with the new Ultimate Portion Fix there isn’t a specific food list for the Quick Fix.  However Autumn still has a list of “recommended” food and foods she avoids (see the FAQs).

A collage of 3 Day Quick Fix Meals for the 21 Day Fix

Pro Tips for the 3 Day Quick Fix

Drink Drink Drink!
Water, that is- drink at least 1 gallon a day. I know that sounds like SO much. But start with a BIG glass as soon as you wake up and spread it out as much as you can throughout the day.

Coffee/Tea: Stick to one to two 8-oz. cups of either per day. Avoid creamers and sweeteners—except stevia (½ single-serve packet or 1–2 liquid drops).

Meals: Space your meals approximately two hours apart, and your yellows should be consumed in the morning.

Suggested foods:

GREEN

  • Broccoli
  • Asparagus
  • Green beans
  • Zucchini – I love making zoodles!
  • Cucumbers
  • Cauliflower
  • Bell peppers
  • Spaghetti squash – How to Prep Spaghetti Squash

RED

  • Fish- light, white fish (sometimes I use Salmon too)
  • Chicken- skinless breasts or tenders
  • Lean ground turkey- 93% or leaner
  • Lean ground beef **This is new, but according to the Ultimate Portion Fix, lean ground beef is ok!
  • Egg Whites
  • Shakeology
  • AVOID dairy reds like cottage cheese, yogurt, ricotta and sodium filled reds like bacon and sausage

YELLOW

TSP

FAQs for the 3 Day Quick Fix

When should I do the QF?

When you need a little kick in the butt or want to see some great “end” results to a round of the 21 Day Fix. Autumn suggests doing the QF on days 19, 20, and 21.  It could also be done for an event like a wedding or before vacation!

What can I use to season my food?

  • Mrs. Dash or other salt-free seasoning blends
  • crushed red pepper, parsley, basil are my favorite dried seasonings for protein
  • fresh herbs:  I love parsley, cilantro, basil, chives, and scallions
  • garlic or garlic powder
  • cinnamon
  • ½ single-serve packet or 1–2 liquid drops stevia (oatmeal)
  • lemon juice, lime juice
  • vinegars
  • Salt Free Taco Seasoning
  • salt-free/sugar free sauces
  • Most importantly- NO SALT and NO SUGAR and avoid dairy!

Do I need to steam my veggies?

Steamed veggies are easier to digest, but I have also had success roasting my veggies and/or eating raw cucumbers as one of my greens. I also love making “zoodles” and mixing them with ground turkey or chicken!

I also love making fajitas – just roasts onions, peppers, and some chicken or lean steak with salt-free taco seasoning!  So good and easy!

Do I have to steam my protein?

Steam works well because you don’t need to add any oil to cook your food.  But for the quick fix, I also roast, grill, air fry, or saute my meat.  I will either use a tiny bit of coconut oil cooking spray or use the coconut oil teaspoon if I need it. Don’t forget salt-free seasonings!

Can I hard boil my eggs?  Also, 8 eggs whites are a lot…can I cut back?

Yes!  You can scramble or hard boil them – that’s fine!  And I often do 4 eggs whites instead of 8 and see results.

Why Extra Virgin Coconut Oil?

According to the official QF information, this kind of coconut oil contains medium-chain triglycerides (MCT), a hard-to-find type of fat. It’s been scientifically shown to increase energy- giving you a little extra energy for your workouts while doing the QF. MCTs also help you feel full- so important to this food lovin’ Quick Fixer!

How do I use the Extra Virgin Coconut Oil?

You can warm it up and drink it with your food, eat it solid, or use it to cook with. I actually love it warmed for 10-15 seconds in the microwave and down the hatch! Not everyone agrees with me, though.

It’s SO much food! What if I can’t eat it all?

That’s ok. If you only get some meals in- fine! But don’t save all your greens for the end of the day and then “feel too full” to eat them! Space out your containers and vary the last meal if you are prone to filling up by the end of the day. Check out the sample meal plans I created for each calorie bracket for some ideas of how to structure your day.

What if there is something on the list I don’t eat- like fish?

Totally fine! Just sub out something else. Don’t eat fish? Sub for another lean protein, like ground turkey. Can’t stomach egg whites? I find it helpful to hard boil them! Still not feeling it?  Sub chicken.

Make these 3 days work for you, while staying within the guidelines.

What about Shakeology?

That’s up to you. I’ve done it with and without. Autumn says its ok, but drink it in the morning!

If I’m choosing to use Shakeology I usually do it for Meal 2 and blend it with ice and spinach. If I’m not drinking Shakeology, I have a lean protein and veggie from the suggested list instead!

After the 3 days will I just gain all the weight back?

Possibly. But if you go back to your regular 21 Day Fix containers, it will be fine. I typically lose 3-5 pounds during the 3 days and gain 1-2 back again after it’s over. The main difference is how I FEEL! Bloat is gone and I have a much better grip on my relationship with food.

Can I still workout while doing the QF?

Yes!  Keep going with your regularly scheduled workouts!

How long can I keep eating like this?

Please only do this plan for 3 days.  Your body needs some sodium and a well rounded range of food.  This was only meant for a QUICK fix and then you can resume using your containers as usual.  If you like the Quick Fix a lot, check out Autumn’s carb cycling plan in 21 Day Fix Extreme and the Ultimate Portion Fix.

Free Printables

Quick Fix Tips and Details

Quick Fix Suggested Shopping List

Updated Container Counts at a Glance

Bracket A Sample Meal Plan

Bracket B Sample Meal Plan

Bracket C Sample Meal Plan

Bracket D Sample Meal Plan

Bracket E Sample Meal Plan

Bracket F Sample Meal Plan

 

Related posts:

Food & Fitness {Week 8}
12 Gifts for Fit Foodies | Confessions of a Fit Foodie
Food & Fitness {Week 10}
Real Solutions for 2016 {New Challenge Group}

Reader Interactions

Comments

  1. Love it! Question, does that meal plan that you posted here are an example of the meals of 1 day or the meals for the 3 days fix?

    Reply

  2. I have the same question as Lux, but I am afraid I am not clear on the answer. When following the 3 Day Fix, does one eat 6 meals a day for 3 days (total of 18 meals across 3 days), or does one eat the 6 meals in total (2 meals per day for 6 meals across 3 days)? Thanks for clarifying.

    Reply

  6. What veggies can I use? Also when preparing oatmeal did you use water or combination almond milk & water?

    Reply

    • Steamed veggies are best because they are easily digested. I usually stick with broccoli, cauliflower, green beans, and zucchini. And I only use water for the oats!

      Reply

    • Just in water! And I added cinnamon and a splash vanilla. I would try to stick to the steel cut for the quick fix if you can!

      Reply

  15. I came here looking for an answer to the question about the oats. I despise oatmeal!
    Please let us know.
    Thanks!

    Reply

  16. It has been 3 years since I did the 21df (goal achieved) but I fell off the wagon, pretty hard. I want to restart it again and thought the 3df is the perfect way to start my cleanse. Curious to know what time you recommend eating the first meal, the last meal, and about how many hours in between each of the other meals? Thank you.

    Reply

  17. Hi Nancy,

    You’re awesome for sharing and being so patient in answering everyone’s questions.

    I have a question as well. Does the egg whites need to be cooked or do you have them raw?

    Thanking you

    Reply

    • Well, I never thought of that. I guess if you have egg whites that are ok to be consumed raw, that would be fine.

      Reply

  19. I really do not enjoy yams, I will cook them and choke them down but really do not enjoy them. Can I sub? Also can the fish be salmon?

    Reply

  20. I can’t eat eggs, I’m assuming you could substitute a different lean protein for the morning egg whites ?

    Reply

  21. Do you have to eat all the food? That’s a bit much for me. You eat the same six meals for the three days?

    Reply

  23. Hey there! I’m on day 1 of the 3 day fix and I am struggling to get all the food in. I am about to eat the 5th meal but feel there is no way I will be able to eat all 6! I am stuffed! I want the best results as I have my wedding dress fitting in 4 days and I’m doing this to finish off my diet and workouts the past month. Is it okay if I can’t get in all the meals? Will I still get good results? Any help is so appreciated! Thanks!

    Reply

    • Hi! I often feel the same way and most of the time I don’t finish my food – you are good!! I still get great results!

      Reply

  24. Can i swap the eggwhites with shakeology and blend the oats in my shake? And if so i would use a blue container to measure oats instead of the yellow correct?

    Reply

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