GOLO 2121 Plan: Definition and Meal Plan

The GOLO 2121 Plan refers to a specialized seven-day meal regimen primarily used in the GOLO Reset 7 program, designed to jumpstart weight loss and metabolic improvement. The plan prescribes a specific distribution of foods based on their macronutrients and calorie content, aiming to maintain a calorie deficit of around 400-600 calories per meal.

When asked about the meaning of GOLO 2121, it signifies the following for each meal: 2 portions of proteins, 1 portion of carbohydrates, 2 portions of vegetables, and 1 portion of fats. That is the equivalent of 6 oz lean meat, 1/2 cup potatoes, 2 cups of most vegetables, and 1 tbsp of olive oil per meal.

The GOLO 2121 plan, when combined with the Release supplement, was found to have positive effects on weight loss, waist circumference, blood pressure, and insulin resistance in a study conducted by Robert J. Buynak in 2019. The GOLO group lost an average of -6.07 kg in weight, compared to -3.38 kg in the placebo group, indicating the result is statistically significant, as shown in this diagram.

golo 2121 plan weight loss effects

During this week, the focus is strictly on the GOLO 2121 meal plan recipes, which also require the temporary elimination of certain foods like refined grains, dairy products, and red meat to help detoxify the body and reduce inflammation. This article covers the definition of the GOLO 2121 plan and compares it to the more lenient and less strict GOLO 7-day meal plan.

What is the GOLO 2121 Plan?

The GOLO 2121 Plan is a dietary approach recommended by the GOLO SmartCard that classifies foods based on their macronutrients using a 2-1-2-1 formula. In this formula, each number represents the number of servings you should have for proteins, fats, carbs, and vegetables, respectively.

This structure applies to all main meals of the day, including breakfast, lunch, and dinner. This GOLO diet plan aims to provide a balanced intake of macronutrients to support weight management and overall health. This table shows the GOLO 2121 Plan in the context of macronutrients.

MacronutrientPortions per MealEquivalent
Proteins26 oz fish
2 eggs
4 oz cheese
Carbohydrates11/2 cup all fruits
1/2 cup pasta
1/2 cup potatoes
Vegetables22 cup of most vegetables
1 cup peas or corn
2 cups tomatoes
Fats12 tbsp Homemade dressing
3 tbsp Unsweetened coconut flakes
8 pieces Olives

In terms of calories, the GOLO 2121 plan amounts to approximately 500 calories per meal. The plan allocates around 150 calories for proteins, which include options like 1 cup of milk, 6 oz of tofu, or 6 oz of lean meat. Carbohydrates contribute about 76 calories per meal, with choices such as one piece of bread, a half cup of brown rice, or oatmeal.

Vegetables add another 150 calories and can be chosen from a variety of options like 2 cups of most vegetables, such as broccoli, cauliflower, or zucchini. Lastly, fats account for approximately 60 calories per meal and can include 1 tsp of butter or 1 tbsp of olive, avocado, or coconut oil.

What is the best time to start the GOLO 2121 Plan?

The best time to start the GOLO 2121 Plan would be in alignment with your circadian rhythm, as the timing of food intake is an emerging factor that may predict the success of weight loss therapies, based on the 2019 study by Jesus Lopez-Minguez from the University of Murcia.

Specifically, the study suggests that eating your main meal late (after 3 p.m.) could hinder weight loss, indicating that earlier meal timings may be more beneficial. This is crucial as the GOLO 2121 Plan aims to regulate macronutrients and calories for effective weight loss. On the genetic level, circadian-related single-nucleotide polymorphisms are also found to be associated with weight loss effectiveness, further emphasizing the importance of meal timing.

What is the best time of the year to start the GOLO 2121 Plan?

The best time of the year to start the GOLO 2121 Plan is likely in the Spring. This is based on a 2022 study by Scott Griffiths from the University of Melbourne, which suggests that dieting intensifies during this season. The study found this pattern in both appearance-oriented and non-appearance-oriented diets.

Starting in Spring could capitalize on seasonal momentum, potentially leading to better adherence and results. Therefore, considering both circadian rhythms and seasonal trends, Spring emerges as the most favorable time to initiate the GOLO 2121 Plan.

What is the GOLO 2121 meal plan?

The GOLO 2121 meal plan, also known as Reset 7, is a specialized seven-day menu aimed at enhancing weight loss and metabolic improvement. The meal plan eliminates refined grains, dairy products, and red meat, opting for healthier alternatives like brown rice, lentils, and fish. During this meal plan, you’ll also take the GOLO Release supplement with each meal.

Unlike the GOLO 7-day meal plan, which is a less strict regimen allowing for a variety of foods and recipes, the GOLO 2121 meal plan is more restrictive in terms of the food list. While the GOLO 2121 plan is typically recommended for the first week of the GOLO diet, it can be repeated whenever you feel the need for a weight-loss boost or metabolic reset.

What are the GOLO 2121 meal plan recipes?

The GOLO 2121 meal plan recipes include dishes specifically designed to meet the plan’s macronutrient requirements, which are 2 portions of protein, 1 portion of carbohydrates, 2 portions of vegetables, and 1 portion of fats. Examples of these GOLO recipes are “Slow Cooker Spinach and Artichoke Chicken” in the Poultry and Pork category, and “Seaweed Salmon Bowl” in the Salad and Bowls category. All of these recipes, such as “Nectar-Green Salad” and “Autumn Chicken,” often come with gluten-free options to accommodate various dietary needs.

What are the best GOLO 2121 meal plan recipes?

The list of 5 best GOLO recipes that meet the 2121 formula are listed below.

  • Paprika Shrimp and Green Bean Sauté
  • Slow Cooker Ropa Vieja
  • Clams in Red Sauce
  • Slow Cooker Mongolian Beef with Soba Noodles
  • Jamie’s SuperFuel