For example, we don’t expect you to chop up a piece of bread and stuff it in the container. Hi Kim, Cow’s milk can be drank 3 times a week, it is counted as a yellow. Thanks in advance for your response Bethany. Power walking is exercise. I am just curious about the “no salt” detail of this diet plan. I currently do PiYo and I have a shake every morning. I am doing 21 day fix in the AM and p90x in the evening! GL Bethany. In other words is it ok to work out on an empty stomach? Wow! I would refer to the eating plan that comes with the program for the others. On my review of the Fix I do point out the money saving benefit of the 21 Day Fx Challenge Pack, but I think I may need to update this post also. Will i need to take protein after my workout and if i do can you please recommend a protein powder brand. Hi April, You may want to cut the additional “workout” calories. Bethany, I loved reading all your responses… is very detailed and definitely gives the information needed. If you can get the same results, is a hard question to answer. and (2) your selected 21-Day Sugar Detox Meal Plan Shopping List – which will include all of your fresh foods. You are good at the 2100-2300 calorie range for weight loss. 2) 21 Day Diet Shopping List, a4 format, PDF file. You’ll get a better understanding once the program arrives and can read the 21 Day Fix Eating Plan. There are four great Shakeology flavors to satisfy any palette: Vanilla, Chocolate, Strawberry and Greenberry, plus two Vegan options: Chocolate or Tropical Strawberry. Hi Suzy, Yes, cinnamon is a free food. I workout at a gym 3/4 days a week lifting and circuit training. Do u have a good suggestion of how to manage the days/nights of when I work. Hi Ceilcia, Yes there are lots of options for the purple containers, almost if not all purple. Hi May, You are in the 1,500 to 1,799 range. I just got the 21 day fix cant wait to start I really hope it wrks for me I just finished hip hop abs I think its wrkin but I don’t see it. Bethany. What would it be as far as containers go? A serving of Shakeology counts as 1 red container in the 21 Day Fix portion approach diet. I know its listed as 1% or 2% regular yogurt but I have some 0% fat low sugar (8-9grams) greek yogurt that I really don’t want to waste. The serving size is a scoop or a packet. Is there anything i can substitute for frozen berries?