Are you a fan of almond milk and wondering how it fits into your 21 Day Fix meal plan?
You’re not alone! With so many different types of milk available, it can be confusing to know which ones count as which containers.
In this article, we’ll dive into the specifics of almond milk and how it fits into the 21 Day Fix program. Whether you’re a Shakeology lover or just looking for a dairy-free alternative, read on to learn more about how to incorporate almond milk into your meal plan without throwing off your container counts.
What Does Almond Milk Count As On 21 Day Fix?
When it comes to the 21 Day Fix program, almond milk can be a bit tricky to categorize. The yellow container is typically reserved for carbs, but an 8-ounce serving of unsweetened almond milk contains only 30 calories, which is not enough to count as a full yellow container.
According to the official 21 Day Fix book, 8 ounces of unsweetened almond milk is considered a “cheat” and can be consumed up to three times a week in place of a container. However, some users have reported that Autumn Calabrese, the creator of the program, has stated that unsweetened almond milk does not need to be counted in your calorie tracking.
Ultimately, the small amount of calories in unsweetened almond milk means that it won’t significantly impact your container counts. If you’re using it in your Shakeology or coffee, you can have 1-2 tablespoons per day without counting it as a container.
It’s important to note that pre-sweetened chocolate almond milk is not approved for the 21 Day Fix program due to its high sugar content. However, there are shelf-stable versions of unsweetened almond milk that are approved and can be used in cooking or as a dairy-free alternative on cereal.
Understanding The 21 Day Fix Container System
The 21 Day Fix program uses a unique container system to help users portion control their meals without the need for elaborate calculations or weighing. Each color-coded container corresponds to a type of food, and if it fits in the container and is on the approved food list, then it can be consumed without worrying about portion control.
There are six different containers in total: green for vegetables, purple for fruits, red for proteins, yellow for carbs, blue for healthy fats, and orange for seeds and dressings. Each container corresponds to a different caloric range, so users can select the plan that aligns with their caloric target.
For example, if you’re on Plan A (1,200-1,400 calorie range), you can have three green containers, two purples, four reds, two yellows, one blue, one orange, and two tablespoons of oils and nut butters per day. The plan is flexible, so users don’t have to hit an exact number of calories; they just have to stay within their plan’s caloric range.
It’s important to note that Shakeology counts as one red container in the 21 Day Fix portion approach diet. The serving size is a scoop or a packet. Additionally, alcohol is allowed on the program, but users can only swap two yellow containers for one serving of alcohol up to three times a week.
The Nutritional Benefits Of Almond Milk
In addition to being a versatile ingredient in the 21 Day Fix program, almond milk also offers a range of nutritional benefits. For starters, it is dairy-free and contains no lactose, which makes it an excellent milk substitute for people with lactose intolerance or who follow a vegan diet.
Almond milk is also rich in magnesium, a mineral that is essential for muscle function, blood sugar control, blood pressure regulation, and bone health. It’s also a good source of antioxidant vitamin E, which helps protect cells from damage caused by free radicals and may lower the risk of cognitive diseases like Alzheimer’s.
Many commercial brands of almond milk are fortified with calcium, which is important for maintaining strong bones and preventing osteoporosis. Compared to dairy milk, unsweetened almond milk is lower in sugars and carbohydrates, making it a good choice for people looking to reduce their calorie and carb intake.
How Almond Milk Fits Into The 21 Day Fix Plan
When it comes to the 21 Day Fix program, almond milk can be a bit confusing to fit into the container system. As mentioned before, an 8-ounce serving of unsweetened almond milk contains only 30 calories, which is not enough to count as a full yellow container.
To make things clearer, the official 21 Day Fix book states that 8 ounces of unsweetened almond milk is considered a “cheat” and can be consumed up to three times a week in place of a container. This means that you can have almond milk as a small indulgence without worrying about it affecting your container counts.
However, some users have reported that Autumn Calabrese, the creator of the program, has stated that unsweetened almond milk does not need to be counted in your calorie tracking. This means that you can have a small amount of almond milk every day without worrying about it affecting your container counts.
If you’re using almond milk in your Shakeology or coffee, you can have 1-2 tablespoons per day without counting it as a container. This allows you to enjoy the benefits of almond milk without worrying about it affecting your container counts.
It’s important to note that pre-sweetened chocolate almond milk is not approved for the 21 Day Fix program due to its high sugar content. Instead, opt for shelf-stable versions of unsweetened almond milk that are approved and can be used in cooking or as a dairy-free alternative on cereal.
Calculating Your Almond Milk Container Count
To calculate your almond milk container count on the 21 Day Fix program, you need to first determine how much you’re consuming. As mentioned earlier, 8 ounces of unsweetened almond milk is considered a “cheat” and can be consumed up to three times a week without counting as a full container.
If you’re using almond milk in your Shakeology or coffee, you can have 1-2 tablespoons per day without counting it as a container. However, if you’re using more than this amount, you’ll need to count it towards your container counts.
Since unsweetened almond milk contains only 30 calories per 8-ounce serving, it doesn’t fit neatly into any of the color-coded containers on the program. However, it’s recommended to count it as a teaspoon on your Tally Sheet. This is because 8 ounces of almond milk is about 35 calories, mostly fat, and fits perfectly within the teaspoon requirements.
It’s important to note that pre-sweetened almond milk is not approved for the program due to its high sugar content. If you’re using flavored almond milk, make sure to check the label for added sugars and count it accordingly towards your container counts.
Creative Ways To Incorporate Almond Milk Into Your Meals
Almond milk is a versatile ingredient that can be used in a variety of dishes to add richness and flavor. Here are some creative ways to incorporate almond milk into your meals:
1. Smoothies: Almond milk is a great base for smoothies, providing a creamy texture without the added calories of dairy milk. Try blending almond milk with frozen fruit, spinach, and a scoop of protein powder for a healthy and satisfying breakfast or snack.
2. Baked Goods: Almond milk can be used in place of dairy milk in any baked good recipe at a 1:1 ratio. It works particularly well in quick breads, giving them a light and fluffy texture. Try using almond milk in your favorite muffin or pancake recipe for a dairy-free twist.
3. Creamy Soups and Sauces: Almond milk can be used to make creamy soups and sauces without the added calories and fat of heavy cream. Try using it in place of cream in your favorite bisque or curry recipe for a healthier twist.
4. One-Pot Pasta: Swap out dairy milk for almond milk in any one-pot pasta recipe for a quick, healthy, and satisfying lunch. Mixing some starchy pasta water with almond milk is another way to build a quick, rich sauce without all the fat found in traditional cream.
5. Mashed Potatoes: Almond milk can be used to make creamy mashed potatoes without the added calories of butter and cream. Simply boil potatoes until tender, then mash with almond milk and a bit of salt and pepper for a healthier twist on this classic comfort food.
6. French Toast: Use almond milk instead of dairy milk to make a healthier version of French toast. Dip slices of bread into a mixture of almond milk, eggs, and cinnamon before cooking in a non-stick skillet until golden brown.
Other Dairy-Free Milk Alternatives To Try On The 21 Day Fix
If you’re looking for other dairy-free milk alternatives to try on the 21 Day Fix, there are a few options to consider.
One popular alternative is coconut milk, which can be found in both canned and carton form. Canned coconut milk is thick and creamy, making it a great option for cooking and baking. However, it is higher in fat and calories than almond milk, so it should be used in moderation. Carton coconut milk is lighter and can be used as a dairy-free alternative in coffee or cereal.
Another option is soy milk, which is made from soybeans and has a similar consistency to cow’s milk. Soy milk is often fortified with calcium and vitamin D, making it a good choice for those who are lactose intolerant or vegan. However, soy milk does contain phytoestrogens, which can affect hormone levels in some people.
Rice milk is another dairy-free alternative that can be used on the 21 Day Fix. It is made from milled rice and water and has a thin consistency similar to skim milk. Rice milk is lower in fat than coconut milk but higher in carbohydrates than almond or soy milk.
Finally, oat milk has become a popular dairy-free alternative in recent years. It is made from oats and water and has a creamy consistency similar to cow’s milk. Oat milk is a good source of fiber but may be higher in calories than other dairy-free alternatives.
When choosing a dairy-free milk alternative on the 21 Day Fix, it’s important to check the nutrition label and make sure it fits within your container counts for the day. Experiment with different options to find the one that works best for you and your dietary needs.
