The 21 Day Fix is a popular diet and exercise program that uses color-coded containers to help you portion control foods. Turkey bacon is one of the approved foods, but how much can you have during the program? Let’s take a closer look at 21 Day Fix guidelines for turkey bacon.
Overview of 21 Day Fix
The 21 Day Fix was created by celebrity trainer Autumn Calabrese. It combines simple 30-minute workouts with portion control based on seven color-coded containers [1]. Foods are divided into the following containers:
- Green: Veggies
- Purple: Fruits
- Red: Proteins
- Yellow: Carbs
- Blue: Healthy Fats
- Orange: Seeds and Dressings
- Teaspoon: Oils and Nut Butters
To follow the program, you calculate the number of daily containers you are allotted based on your goals and calorie needs. For example, someone wanting to maintain weight gets 3 greens, 2 purples, 4 reds, 2 yellows, 4 teaspoons, 1 blue, and 1 orange.
The containers help take the guesswork out of portions and make balancing nutrients simple. But the exact foods allowed in each container can be confusing, especially when it comes to more processed foods like turkey bacon.
Is Regular Bacon Allowed on 21 Day Fix?
No, regular pork bacon is not included on the official 21 Day Fix food list. Bacon is high in saturated fat, which is limited on the diet.
Only extra lean proteins like chicken breast, eggs, fish, and plant-based proteins are green lighted. Some fattier cuts of red meat like sirloin can be eaten sparingly in the red protein container [2].
So while pork bacon is too high in fat for the program, turkey bacon may be permitted in moderation
Turkey Bacon Guidelines on 21 Day Fix
The 21 Day Fix does allow some nitrate-free, reduced fat turkey bacon options Turkey bacon has less fat and calories compared to regular bacon.
According to the official food list, two slices of nitrate-free turkey bacon count as one red protein container. If slices are extra thick, only one slice can be counted as a red [3].
The guidelines recommend brands like Applegate Naturals Sunday Bacon or Oscar Mayer Turkey Bacon Be sure to read labels and avoid any with added nitrates, sweeteners or excess fat
So if you get 4 red containers per day, you could have up to 8 slices or about 4-5 ounces of turkey bacon. This falls right in line with regular nutrition advice of limiting bacon to 2-3 servings weekly.
Some other ways turkey bacon fits into the 21 Day Fix color-coded plan:
- 1-2 slices count as 1 red protein
- Add to salads for a red protein topping
- Combine with veggies omelets or breakfast scrambles
- Use crumbled on top of wraps or tacos
- Pair with sweet potatoes or oatmeal for extra protein
- Fold into bean chili or soups
- Top pizzas made with cauliflower crust or zucchini boats
Including it sparingly helps boost protein while limiting fat and sodium compared to regular bacon.
Health Benefits of Turkey Bacon
Turkey bacon emerged as a potentially healthier alternative to pork bacon. Here’s how it compares nutritionally:
- Fewer calories: Turkey bacon has about 40 calories per slice versus 50 calories in pork bacon [4].
- Less fat: A slice of turkey bacon has 3 grams of fat compared to 5 grams in pork [5].
- More protein: Turkey provides 7 grams of protein per slice while pork has just 3 grams [6].
- Lower sodium: Turkey bacon averages about 330mg sodium per slice, while regular bacon has over 375mg.
- No nitrates: Turkey bacon is uncured and free of cancer-linked nitrates found in processed pork bacon.
However, turkey bacon is still high in sodium at nearly 15% of the daily value per slice. It provides no fiber, vitamins or minerals. And even though it’s lower in saturated fat than pork bacon, turkey bacon still contains some saturated fat and cholesterol.
Overall, turkey bacon is considered a better occasional treat compared to regular bacon in an otherwise balanced diet. The 21 Day Fix allows it in moderation to add flavor and variety. But even on this diet, it shouldn’t be an everyday food.
Healthy Turkey Bacon Recipe Ideas
Here are some healthy recipe ideas that incorporate small amounts of turkey bacon into a nutrition-focused meal:
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Brussels sprouts with turkey bacon – Roast sliced Brussels sprouts and shallots with 1-2 slices chopped turkey bacon.
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Turkey BLT salad – Top a base of mixed greens with turkey bacon, tomato, avocado and light dressing.
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Sweet potato turkey hash – Sauté diced sweet potatoes with turkey bacon, peppers and spinach.
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Turkey bacon egg muffins – Bake egg muffins with turkey bacon, vegetables and a bit of cheese.
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Turkey bacon wrap – Fill a whole wheat tortilla with turkey bacon, lettuce, tomato and avocado.
Should You Buy Uncured or Nitrate-Free?
When buying turkey bacon, uncured and nitrate-free varieties are healthiest. Conventional cured bacon contains nitrates and nitrites to preserve color and extend shelf life.
These preservatives can form cancer-causing compounds when exposed to high heat [7]. The World Health Organization warns against frequent consumption of processed meats containing nitrates/nitrites.
Uncured turkey bacon relies on natural preservatives like celery powder instead of sodium nitrite. This helps reduce the health risks.
The Bottom Line
The 21 Day Fix makes room for turkey bacon in moderation as a leaner protein option compared to regular bacon. Follow plan guidelines of 1-2 slices per red protein container, and use it sparingly to add flavor to vegetables, salads, eggs and other healthy recipes. Limit intake to a few times weekly within a diet focused on whole foods. And when buying turkey bacon, look for uncured, no-nitrate options for maximum nutrition.
Easy Go-To Meals While on The 21 Day Fix
A lot of my Instagram followers have recently asked to see what I eat when I’m on The 21 Day Fix or just trying to eat better in general. I didn’t want to bore people with all of my meals every day, so I thought I’d make a list of the things I eat for breakfast, lunch, and dinner. If you want to read my full review of The 21 Day Fix, you can find it HERE. Just so you know, I’m not a Beachbody coach or connected with them in any way; I’m just a regular person writing an honest review of the program. Always consult with your doctor before changing your diet and/or beginning a new exercise regimen.
So let’s chat food….
Breakfast:
When I can, I try to eat my carbs during the day instead of at night. This means that I usually have one carb at breakfast (every day I can have two carbs, which come in yellow containers). Some examples of what I eat for breakfast are:
- You can have two scrambled eggs with vegetables and a little crumbled goat cheese, or you can have two scrambled eggs with refried beans on top.
- Also, I’ll have steel-cut oats (I buy organic instant ones) mixed with a little cinnamon, vanilla extract, and fresh berries.
- EITHER a Vans multigrain waffle with a TINY bit of peanut butter and fruit slices that are very thin on top
- I always have water and herbal tea without caffeine with breakfast.
Other breakfast options:
- Something with protein in it. I like Shakeology, but I think it’s too expensive, so I make a smoothie with frozen fruit and spinach and Orgain Organic Protein Powder.
- Even though it’s not the healthiest choice, I’ll eat an RX bar on the go if I have to. It’s not technically Fix-approved, but it’s still pretty clean.
- For 100 calories, you can get a whole grain thin with turkey bacon and a fried egg.
Lunch:
- I often eat 21 Day Fix chili for lunch, which is a recipe from the Fixate cookbook. Because it has a carb/yellow count, I’d rather eat it for lunch than dinner.
- Another favorite of mine is buffalo turkey burgers on a 100-calorie thin. The recipe is on my Instagram page, @thegreenrobe, under the section called “21 Day Fix Food.” It’s the BEST RECIPE EVER!
- I also like to eat leftovers, so my favorite meals are usually turkey meatloaf with sweet potatoes or pulled chicken tacos on two corn tortillas.
- I really liked making pizzas for lunch with Flat-out bread the last time I did the fix. They make 100-calorie pizza flatbreads. When I make it, I like to add roasted broccoli, a little ricotta cheese, and a few red pepper flakes on top. REALLY tasty. If you want to add more protein, you could also add chicken.
- Salads
- Dr. Praeger’s veggie burgers made in the California style, with guacamole on top, served in a lettuce wrap
- Turkey breast low in salt on a 100-calorie thin with mustard, lettuce, tomato, onion, and tomato
Dinner:
- I mostly make a lot of lean proteins and a lot of vegetables for dinner. I like vegetables that are roasted the most, so I buy cauliflower, broccoli, peppers, carrots, zucchini, and any other vegetable that is easy to roast and put them on a sheet pan.
- I really like making meat in the crock pot. Pulled chicken and balsamic-glazed pork tenderloin are my two favorite crock pot recipes.
- To make the chicken, just put boneless, skinless chicken breasts in the crock pot, top with a jar of low-sodium, low-sugar organic salsa, and sprinkle with chili powder. Taco seasoning has too much sodium, so use plain chili powder instead. I cook them on low for about 7 hours. Then, take the chicken out and shred it into a big bowl. Add some salsa back in slowly, depending on how wet you want it to be.
- The pork recipe is saved on my Instagram under “21 Day Fix Highlights.”
- Shrimp shish-kabobs with pineapple, pepper, and chicken are another favorite. You can find the recipe in the Fixate cookbook or on Google. TASTE GREAT in the summer, you won’t even notice that you’re not grilling anything!!
- I also eat a lot of salads for dinner because they don’t have any carbs. Here is a post with my favorite salad recipes that I eat often. This post also shows you how I make my own dressings, which I promise you will enjoy more than store-bought ones.
Snacks:
Most of the time, I don’t snack very often, but when I do, I like to eat almonds, mixed-nut apples, or other fruits. I do drink a protein shake every afternoon. It makes me feel like a snack and keeps me full until dinner. Some other snack options are a cheese stick, veggies and homemade hummus, and Greek yogurt with berries.
Beverages:
I only drink water, decaffeinated herbal teas, and flavored seltzers. I also find that drinking hot water with a lemon slice after every meal helps with my digestion.
Planning your week ahead of time is the best way to keep track of what you eat. I do this whether I’m on the Fix or not. Write down what you’re going to eat every day for the next week in a notebook. It will help you stay on track if you are ready.
If you follow me on Instagram, I’ve saved a bunch of my favorite meals and recipes that are 21 days fix-friendly. Please feel free to message me if you have specific questions. Even though I’m not a Beachbody coach, I can help you find one if you need or want one.
21 Day Fix Meal Plan Tips + Resources
FAQ
What turkey bacon is nitrate free?
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