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21 Day Fix Meal Plan & Grocery List [Liift 4| Fall Favorites Week 3]

  • Author: Nancylynn

Scale

Ingredients

Monday: 21 Day Fix Sweet Potato Black Bean Chili (Instant Pot/Stove Top)

Groceries:

  • 4 tsp olive oil
  • 1 ½ pounds of ground turkey
  • 1 small or ½ large onion, diced
  • 3 cloves of garlic, minced
  • 1 can of black beans
  • 1 (14.5 oz) can of fire roasted tomatoes
  • 2 cups of kale, chopped into small pieces (can sub spinach)
  • 2 med/large sweet potatoes, diced (measure about 4 cups)
  • 2+ cups of chicken stock
  • 3 T salt free taco seasoning
  • up to 1 T chili powder
  • 1/4 tsp cayenne (optional)
  • salt and pepper
  • maple syrup (optional)
  • Toppings: cheddar cheese, cilantro, chives, avocado

Taco Tuesday: Instant Pot Flank Steak Tacos

Groceries:

  • 11 1/2lb flank steak, trimmed of any fat and sliced thin – about 1/2 inch strips
  • 2 limes
  • 2 tsp olive oil
  • 2 cloves of garlic, minced
  • 1 tablespoon of salt-free taco seasoning
  • 1 can of diced tomatoes with green chilies
  • Salt
  • 4 T cilantro
  • 2 cups of coleslaw mix (or chop your own cabbage)
  • 1/4 of a red onion cut into skinny strips
  • 1/2 of a jalapeno, diced and seeds removed
  • 12 tsp maple syrup or honey
  • chili powder (optional)
  • corn tortillas, warmed
  • Toppings: avocado, cilantro, plain Greek yogurt

Wednesday: 21 Day Fix Greek Spaghetti Squash Boats

Tip: Check out this spaghetti squash post to prep yours for this meal!

Groceries:

Squash boats:

  • 1 medium spaghetti squash, cooked and sliced in half
  • 1 cup of chopped baby spinach
  • 1/2 cup of diced cherry tomatoes
  • 1/2 cup of diced cucumber
  • 2 T of diced red onions
  • 20 black olives, chopped
  • 1 1/3 cups of diced grilled chicken
  • 2/3 cup of feta cheese

Dressing:

  • 1 cup plain Greek yogurt
  • 1/2 cucumber, seeded, finely grated and drained
  • 2 cloves garlic, finely minced
  • 1 teaspoon lemon zest plus 1 tablespoon fresh lemon juice
  • 1 tablespoons chopped fresh dill
  • Himalyan salt and freshly cracked black pepper

Thursday: Sloppy Joes Stuffed Sweet Potatoes

Groceries:

  • 2 baked sweet potatoes
  • 1 lb lean ground turkey or beef
  • 1/4 onion, chopped
  • 1 green pepper, chopped
  • 1 clove of minced garlic
  • 1/2 tsp chili powder
  • 1/2 T cumin
  • 1 T honey (or slightly more to taste)
  • 1 (14.5 oz) can diced tomatoes
  • 1 (6 oz) can tomato paste

Friday: Healthy Instant Pot Baked Ziti and BONUS dessert Roasted Maple Acorn Squash with Sweet Whipped Ricotta

Groceries:

Baked Ziti

  • olive oil cooking spray
  • 1 ¼ lean ground beef or Italian poultry sausage, removed from casing
  • ½ onion, diced
  • 2 tsp olive oil
  • 3 cloves garlic, minced
  • Himalayan salt
  • ½ cup water (to scrape off any burned bits)
  • 2 ¼ cups of gluten free pasta – I used Banza penne
  • 1 (28oz) can crushed tomatoes
  • 2 T fresh basil (or 1 tsp dried)
  • 1 tsp oregano
  • 2 cups of chopped spinach
  • ¾ cup of ricotta cheese
  • 1 cup of freshly shredded or cubed mozzarella
  • ⅓ cup of Pecorino Romano or high quality Parmesan Cheese

Acorn Squash

  • 1 Acorn Squash
  • 2/3 cup of part skim ricotta (sub coconut yogurt for dairy free)
  • 2 tsp coconut oil, melted
  • Cinnamon
  • sea salt
  • 2 tsp pure maple syrup (can sub honey)
  • 1/2 tsp vanilla extract
  • liquid stevia
  • 23 tsp of vanilla or regular almond milk (or milk of choice)