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.
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).
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.
- Green beans
- Zucchini – I love making zoodles!
- Bell peppers
- Spaghetti squash – How to Prep Spaghetti Squash
- 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
- AVOID dairy reds like cottage cheese, yogurt, ricotta and sodium filled reds like bacon and sausage
- Steel cut oats (made with only water) – these posts can with prep: Freezer Steel Cut Oats; Overnight Instant Pot Steel Cut Oats using the Delay Start Button
- Yams/ sweet potatoes – How to Bake Sweet Potatoes 5 Ways
- Quinoa (as a sub if you can’t tolerate oats or yams) – prep a bunch and use all week: Freezer Friendly Instant Pot Quinoa
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
- ½ single-serve packet or 1–2 liquid drops stevia (oatmeal)
- lemon juice, lime juice
- 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.
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.