This updated 3 Day Quick Fix guide is the easiest way to succeed with the 2 Day Quick Fix as part of the 21 Day Fix and Ultimate Portion Fix. Find tips, FAQs, sample meal plans, a grocery list, and printable resources. This post contains affiliate links for products I recommend.
Confession: cleanses, crash diets, and anything that forces me to go long periods without chewing are usually a hard pass. I’m not built for being hangry.
Enter the 3 Day Quick Fix (QF)
I first tried the Quick Fix almost four years ago after a holiday binge left me bloated and miserable. Unable to exercise because of an injury, I reluctantly tried the three-day plan expecting it to be brutal. Instead, after three days I felt lighter, my bloating was gone, and I’d dropped about five pounds. My morning cookie cravings even subsided.
What is the 3 Day Quick Fix
The 3 Day Quick Fix is the same eating plan Autumn Calabrese uses to get ready for photo shoots and competitions. It’s a high-protein, low-carb, no-sugar, and low-fat protocol designed to deliver quick, noticeable results. The QF is a useful tool for breaking cravings, getting a short-term boost, or finishing strong after a round of the 21 Day Fix.
What changed with the updated Quick Fix
With the Ultimate Portion Fix, the Quick Fix has been updated. Previously there were only two plans based on gender. Now the plan is tailored to specific calorie brackets and weight-loss goals rather than gender. You follow the same container counts each day for three days. These plans align with the calorie brackets used 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: some people still prefer the original two-plan approach. The updated guide also removes a fixed Quick Fix food list, but Autumn provides recommended foods and items to avoid (see FAQs below).
Pro tips for the 3 Day Quick Fix
Hydrate: Drink plenty of water—aim for about a gallon per day. Start with a large glass when you wake up and sip steadily throughout the day.
Coffee and tea: Limit to one or two 8-oz cups daily. Avoid creamers and sweeteners—stevia (½ single-serve packet or 1–2 liquid drops) is allowed.
Meal timing: Space meals roughly two hours apart. Consume yellow container foods earlier in the day.
Common suggested foods
GREEN (vegetables)
- Broccoli
- Asparagus
- Green beans
- Zucchini (zoodles are great)
- Cucumbers
- Cauliflower
- Bell peppers
- Spaghetti squash
RED (proteins)
- White fish or light fish (salmon can be used sometimes)
- Skinless chicken breasts or tenders
- Lean ground turkey (93% or leaner)
- Lean ground beef (allowed if very lean)
- Egg whites
- Shakeology (optional)
- Avoid high-sodium or full-fat proteins like bacon, sausage, cottage cheese, yogurt, and ricotta
YELLOW (carbs)
- Steel-cut oats prepared with water
- Yams or sweet potatoes
- Quinoa as a substitute for oats or yams if needed
TSP (healthy fats)
- Extra virgin coconut oil
FAQs
When should I do the QF?
Do it when you need a quick reset, to break cravings, or to finish a round of the 21 Day Fix strong. Autumn recommends days 19–21, but it’s also useful before an event or vacation.
How can I season food?
- Salt-free seasoning blends
- Crushed red pepper, dried parsley, basil
- Fresh herbs like parsley, cilantro, basil, chives, scallions
- Garlic or garlic powder
- Cinnamon
- Stevia for oats (½ packet or 1–2 liquid drops)
- Lemon or lime juice, vinegars
- Low-sodium, sugar-free sauces
- Most importantly: avoid added salt and sugar and limit dairy
Do I need to steam vegetables?
Steaming makes veggies easier to digest, but roasting or eating raw vegetables works fine. Zoodles, roasted peppers, and onions for fajitas are great options.
Do I have to steam protein?
Steaming avoids added oils, but you can roast, grill, air fry, or sauté proteins. Use a small amount of coconut oil cooking spray or the allotted teaspoon of coconut oil if needed, and rely on salt-free seasonings.
Are 8 egg whites required?
No—if 8 egg whites feel like too much, 4 egg whites can still deliver results. You can scramble or hard-boil them.
Why extra virgin coconut oil?
Extra virgin coconut oil contains medium-chain triglycerides (MCTs), which may support energy levels and satiety—useful during a low-carb, low-fat short protocol like the Quick Fix.
How should I use the coconut oil?
Use it for cooking, warm a small amount to drink, or consume it solid. Many people warm a teaspoon briefly and take it before a meal.
What if I can’t eat all the food?
It’s okay if you miss a meal or two. Don’t hoard greens until the end of the day; spread your containers across meals so you don’t feel overly full at the last meal. Use sample meal plans to structure the day.
What if I don’t eat certain foods like fish?
Substitute other lean proteins such as chicken or ground turkey. The Quick Fix should be adapted to your tolerances while staying within container guidelines.
What about Shakeology?
Shakeology is optional. If you use it, Autumn suggests consuming it in the morning. Many people use it as one protein serving blended with ice and spinach.
Will I regain the weight after three days?
Some weight may return, depending on your post-QF choices. Most people lose 3–5 pounds and regain 1–2 pounds after returning to a normal container plan. The main benefit is reduced bloating and improved appetite control.
Can I still work out?
Yes—continue your regular workouts while doing the Quick Fix.
How long should I follow this plan?
Follow the Quick Fix for only three days. It’s designed as a short-term reset. For longer approaches, consider Autumn’s carb-cycling plans in 21 Day Fix Extreme or the Ultimate Portion Fix.
Printable resources
Quick Fix Tips and Details (printable)
Quick Fix Suggested Shopping List (printable)
Updated Container Counts at a Glance (printable)
Bracket A Sample Meal Plan (printable)
Bracket B Sample Meal Plan (printable)
Bracket C Sample Meal Plan (printable)
Bracket D Sample Meal Plan (printable)
Bracket E Sample Meal Plan (printable)
Bracket F Sample Meal Plan (printable)