A Healthy Weekly Meal Plan with delicious dinners for colder weather. This plan has five dinners and a breakfast to help plan a week of comfort food the whole family will enjoy. Plus 21 Day Fix Containers, WW personal points, and a meal planning spreadsheet included, too.
Healthy Meal Plan
The word of the week here is germs. So many germs. So many tissues. And so many days with kids home from school. My Chicken Noodle Soup has been working overtime here and we are taking all the vitamin C and probiotics, and yet there have been more sick days than healthy days over the past couple of weeks. If you have any other recommendations to get us back on track health wise, I am listening! We are officially over it 🏳 😅.
Anyway, enough of that. On to this week’s meal plan! We are keeping with our theme of auditioning side dishes that you might want to include on your Thanksgiving menu next week. This week includes Healthy Sweet Potato Casserole and Warm Honey Roasted Butternut Squash Salad. In fact, the entire meal plan was based around these two dishes, and me not being able to wait until next week to eat them! You will for sure want to check out this How to Cut Butternut Squash hack to prep and dice your squash quickly and easily!
If you need a lunch idea – my *NEW* Instant Pot Carrot Ginger Soup (Vegan) would be a great option! (FIXers check your container counts since this lunch will only fit on certain days) OR right now I’m also loving salads with roasted squash, chickpeas, and walnuts with my apple cider vinaigrette.
About This Meal Plan
If you are new to my weekly meal plans, each week there are five dinners and a breakfast planned out, along with a lunch suggestion. The meal plan follows the 21 Day Fix containers and also includes WW personal points. But it is perfect for anyone who is interested in healthy eating, portion control, prioritizing whole foods, and living a healthy lifestyle.
Grocery List and Prep Tips
The itemized grocery list can be found in my weekly email for email subscribers! In the weekly email there are also step-by-step prep tips for these meal plans which makes the week go SOO much smoother in the prep department. It’s not too late to become an email subscriber and get these resources. Just click the link to join!
For 21 Day FIX | Portion Fix Meal Plan Followers
So, all five dinners and a breakfast are already loaded into a meal planning spreadsheet for you here. Just add in lunch and snacks and make any adjustments you need. Note: Click the spreadsheet link, make a copy when prompted, and save it to your computer (won’t work quite as well on a phone).
If paper and pencil is more your thing:
Weight Watchers Meal Plan Followers
Each recipe on this meal plan has a link to find your personal points. If you go to the recipe card on each blog post you will find the link in the “notes” section. Click on that link and it will take you to the Weight Watchers website where you can see the points for the recipe and add it to your day (but you must be logged into your account).
FAQs
You can see how the whole week fits together on the 11.14.22 Meal Plan at a Glance Spreadsheet
For best results: click the spreadsheet link, make a copy when prompted, and save it to your computer (won’t work quite as well on a phone).
My *NEW* Instant Pot Carrot Ginger Soup (Vegan) would be a great option! (FIXers check your container counts since this lunch will only fit on certain days)
OR right now I’m also loving salads with roasted squash, chickpeas, and walnuts with my apple cider vinaigrette.
When I meal plan I always start by planning my dinners. Then breakfast, then lunch. And finally, I fill in my snacks for the day with my remaining macros, points, or containers.
Healthy Snack Ideas | 21 Day Fix Snacks this post is a great way to get ideas for the containers, points, or macros you have leftover after you plan the rest of your day!
It’s still important to follow the 21 Day Fix plan on Saturdays and Sundays for optimal results, but you will likely have leftover meals and ingredients after following this healthy weekly meal plan. And, so, to eliminate food waste, take inventory of your fridge and pantry at the end of the week and create a plan for the weekend. Many people like to get some healthy takeout one night – think yummy salads with grilled protein or a slice of veggie pizza – and we have this helpful Healthy Weekend Meals post to help you even more!
You are in luck! I have 14 FREE and FULL 21 Day Fix Meal Plans for all of the calorie brackets ready to go for you!
This Week’s Plan
Healthy Weekly Meal Plan | Week of 11/14/22
A Healthy Weekly Meal Plan with delicious dinners for colder weather. This plan has five dinners and a breakfast to help plan a week of comfort food the whole family will enjoy. Plus 21 Day Fix Containers, WW personal points, and a meal planning spreadsheet included, too.
Breakfast: Pumpkin Oatmeal Muffins (2 muffins)
21 Day Fix: 1/2 YELLOW, 1/4 PURPLE (per muffin) | [Recipe makes 12 muffins]
Groceries:
- 1 cup organic pure pumpkin puree
- 2 eggs
- 1/4 cup pure maple syrup or honey
- 1 teaspoon pure vanilla extract
- 2 cups + 1 tablespoon of gluten free oats (or regular if not gf)
- 1 1/2 teaspoons baking powder
- 2 teaspoons pumpkin pie spice
- 1 teaspoon cinnamon
- 1/4 teaspoon Himalayan salt
- 1 cup unsweetened vanilla almond milk (or milk of your choice)
Monday: Instant Pot Low Carb Stuffed Pepper Soup
21 Day Fix: 1 RED, 2 GREEN, 1/2 BLUE (per serving) | [Recipe makes 4 servings]
Groceries:
- Olive oil cooking spray
- 1 lb spicy Italian turkey sausage or sub sweet
- 1 onion
- 2 bell peppers
- 2 cloves garlic
- 2 cups cauliflower rice
- 1 (14 oz) can fire roasted diced tomatoes
- 1 (14 oz) can tomato sauce
- 3 cups low sodium organic chicken broth or stock
- 1/2 teaspoon dried basil
- 1/4 teaspoon dried oregano
- 2/3 cup shredded cheese for topping
Tuesday: Taquitos and Easy Cheese Sauce
21 Day Fix: 1/2 GREEN, 1/2 RED, 1 YELLOW, 1 BLUE, 1 TSP (per serving) | [Recipe makes 6 servings]
Groceries:
- 1 lb ground meat of your choice
- 3 cups cauliflower rice (can be frozen)
- 1 cup low sodium tomato sauce
- 1-2 tablespoons salt free taco seasoning
- ½ teaspoon salt
- 12 corn tortillas
- 2 1/2 Tablespoons gluten free flour blend
- 2 1 1/2 Tablespoons vegan butter butter, or ghee
- 1 1/2-2 cups unsweetened original almond milk
- 2 cups shredded cheddar cheese
- Jalapeno
- Chili powder
Wednesday: Low Carb Cheesy Chicken and Broccoli Casserole
21 Day Fix: 1 GREEN, 1 RED, 1 BLUE, 1 TSP | [Recipe makes 4 servings]
Groceries:
- 2 cups cauliflower rice
- 2 cups broccoli florets
- 1 lb chicken tenderloins
- 4 teaspoons rice flour or gf flour blend
- 4 teaspoons vegan butter or ghee
- 1 cup unsweetened original almond milk
- 1 1/3 cups shredded cheddar cheese
- Himalayan salt
Thursday: Pork Chops with Goat Cheese Butter
21 Day Fix: 1 RED, 1/4 BLUE, 1 TSP (per serving) | [Recipe makes 4 servings]
Groceries:
- 1 teaspoon olive oil
- Olive oil cooking spray
- 1 tablespoons unsalted butter
- 1/2 teaspoon grated lemon zest
- Himalayan or sea salt
- Black pepper
- 1/3 cup goat cheese
- 4 (4 oz.) boneless pork chops
- (Optional) Fresh or dried parsley
Thursday side: Warm Honey Roasted Butternut Squash Salad
21 Day Fix: 1 GREEN, 1 TSP, trace BLUE, trace PURPLE (per serving) | [Recipe makes 6 servings]
Groceries:
- 6 cups peeled and chopped butternut squash
- Olive oil cooking spray
- 1 tablespoon olive oil
- Salt
- pepper
- garlic powder
- 1 cup fresh cranberries
- 2 Tablespoons honey
- ¼ cup crumbled goat cheese
- 1/8-1/4 teaspoon cinnamon
- Fresh or dried parsley to garnish
Friday: New York Strip Steak
21 Day Fix: 1 RED, 1 TSP (per serving) | [Recipe makes 4 servings]
Groceries:
- 2 Strip Steaks, about 8 oz each and at least 1.5 inches thick (You can also use Ribeye or Filet Mignon)
- Coarse Kosher or sea salt
- Coarse ground black pepper
- 2 teaspoons olive oil
- 1 teaspoon salted butter or ghee
Friday side: Healthy Sweet Potato Casserole
21 Day Fix: 1 GREEN, 1 YELLOW, 1/4 BLUE, 2 TSP (per serving) | [Recipe makes 6 servings]
Groceries:
- 3 sweet potatoes
- 6 cups butternut squash peeled and chopped (about 1 squash or use frozen)
- 3 Tablespoons melted coconut oil
- Pinch sea salt
- Pinch black pepper
- Pinch ground cinnamon
- 3 Tablespoons maple syrup
- 1-2 Tablespoons vegan butter, butter or ghee
- 1/2 cup pecans roughly chopped (you can increase this to 1 cup if you want)
- 1 Tablespoon honey
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