Treat and Beverage Update for Portion-Control Containers


You may have noticed that we have updated how treats and beverages are counted in the portion-control containers. Here’s a brief explanation of how the new system works. We think you’ll love it!

If you have any questions, please don’t hesitate to ask our experts over at!


How will treats and beverages be treated differently in the portion-control eating plan?

Treats and beverages will no longer all be summarily counted as yellow containers across the various portion-control eating plans. Instead, they will be categorized into the color that best suits their ingredients and/or macronutrients (protein, carbohydrates, and fat). Treats and beverages will still be limited to three-per-week, with the exception of Shakeology “bases” such as low-fat milk and unsweetened almond milk, which will be allowed once daily.

We are also doing away with the “measure with this colored container but mark it on your tally sheet as another colored container” strategy for treats in favor of common measurements (e.g. “2 pieces” or “25 morsels”).

Because many treats and beverages are ingredients in Beachbody recipes, the container counts for those recipes may also change.


Why are these changes being made?

The portion-control eating plan has expanded exponentially since the original 21 Day Fix. While the old system works fine, the new system allows us to containerize our ever-increasing catalog of container-friendly recipes more precisely. It’s also a more educational approach in regards to what, exactly, is in food.


Does this mean the old portion-control eating plans are not as effective?

Absolutely not. These changes were made to make recipe containerization more precise and to enhance the educational value of these plans. Both systems provide the same, great results.


When will this change take place?

We will be updating the various plans, recipes, and other content on BOD and the Beachbody Blog over the next few months. Please be assured that the two systems of treat and beverage measure are interchangeable, so if you are working from a revised program guide but want to enjoy a recipe that measures containers using the old system, it won’t impact your diet negatively.


Will we be updating the nutrition guides and the Fixate Cooking Show?

Yes. Over the following months, we will be updating all nutrition guides on BOD impacted by the changes.


Where can I ask additional specific container and portion questions?

For additional questions on how to implement these changes or about portion-control eating plans in general talk to our expert advice staff at


The revised lists

Here are genericized lists to cover most portion-control eating plans. Customized lists will be featured in updated nutrition guides featured on BOD in the months to follow.

Please note that if your program doesn’t currently have a treat list, this is not an opportunity to add one. Sorry. However, the “Shakeology Bases” list does replace the “Beverages” list.


Shakeology Bases

The Shakeology Base list helps you add a little pizzazz to Your Daily Dose of Dense Nutrition while doing the 21 Day Fix. Pick a fluid from the list below, add it to the Shakeology flavor of your choice, and tick off the corresponding container from your Tally Sheet (along with a red container for your Shakeology).

Shakeology Bases (once per day)

Low-fat milk, 1–2% (8 oz.)  - 1 Yellow, ½ tsp.

Unsweetened Almond milk (8 oz.) -  1 tsp.

Unsweetened Soy milk (8 oz.)  - ½ Red

Unsweetened Coconut milk beverage (8 oz.) - ½ Blue

Unsweetened Rice milk (8 oz.) - 1 Yellow

Unsweetened Coconut water (8 oz.) - ½ Yellow

Treats and Other Beverages

Three times a week, you can have a treat or a tasty beverage. Simply help yourself to the amount listed after your treat, enjoy it in all its deliciousness, then check the corresponding container off your Tally Sheet. For example, if you decide to indulge in a few well-earned chocolate-covered raisins, count out 20 pieces, then check half of a purple and half of a yellow off your Tally Sheet.

Treats and Other Beverages (3 per week)

Dried apricots, unsweetened (4 pieces) - 1 Purple

Dried figs (2 pieces) - 1 Purple

Medjool dates (1 piece) - 1 Purple

Raisins (2 mini-boxes, 3 Tbsp., or approx. 45 pieces) - 1 Purple

Dried mango, unsweetened (2 pieces) - 1 Purple

Dried cranberries (2 Tbsp. or approx. 30 pieces) - 1 Yellow

Dried apple rings, unsweetened (approx. 7 rings) - 1 Purple

Dark chocolate, plain (1.5″ x 1.5″ square, 1 fun sized bar, or approx. 25 morsels) -  1 Yellow

Potato Chips, plain kettle (6 chips) - 1 Yellow

Tortilla chips, plain corn (6 chips) - 1 Yellow

Mini pretzels (14 pretzels) - 1 Yellow

Peanut butter pretzel nuggets (12 pieces) -  1 Yellow, 2 tsp.

Chocolate covered raisins (20 pieces) -  ½ Purple, ½ Yellow

Chocolate covered almonds (6 pieces) -  ½ Blue, ½ Yellow

Popcorn mix with raisins, almonds, and dried fruit (1 cup, ¼ of recipe) - ½ Purple, ½ Blue

100% Real Fruit Juice (4 oz) - 1 Purple

Wine (5 oz.) - 1 Yellow

Beer, light (12 oz.) - 1 Yellow

Beer, regular (12 oz.) - 1½ Yellow

Hard alcohol (1.5 oz.) - 1 Yellow