A Healthy Meal Plan full of high protein dinners and a custom lunch to fit your preferences! This meal plan has breakfast, lunch, and 5 dinners to make it a great week in the kitchen! Plus 21 Day Fix Containers, WW points, and a weekly meal planning spreadsheet included, too.
Healthy Meal Plan
I honestly can’t believe it’s Friday again. These January weeks are flying! I think this is a good problem to have though – I’m always game to get spring here as fast as possible!
We are staying on the theme of high protein and veggie packed meals this week! They range from coziest (Creamy Sausage Tortellini Soup and Chicken Parmesan Pasta), to quick and easiest (Easy Air Fryer Salmon and Instant Pot Chicken Tacos). You will be shocked at how fast dinner is on the table with these last two yummy options!
For lunch, prepping Bento Boxes at the beginning of the week is always a life saver! These are portable and customizable and perfect if you are tracking macros, containers, or whatever you need! Think: hard boiled eggs or rolled deli meat, raw veggies with hummus, fruit, olives or nuts – whatever fits into your meal plan for the day!
Enjoy!
About This Meal Plan
If you have been following full plans, and are new to my weekly meal plans, each week there are five dinners and a breakfast planned out, along with a lunch suggestion.
These weekly plans allow for more flexibility, but the meal plan still follows the 21 Day Fix containers and also includes WW points. This plan 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 grocery list can be found in my weekly email for email subscribers! In the weekly email there are also printable 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 sign up – it’s FREE!
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 try these:
Weight Watchers Meal Plan Followers
We are working on converting each recipe on the site to the new WW points system. Some recipes still have a link to find your personal points, while others have the points listed. In both cases, if you go to the recipe card on each blog post you will find the WW points info in the “notes” section. Thank you for bearing with us while we work on adapting to the new system!
FAQs
You can see how the whole week fits together on the 1.19.26 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).
Prepping Bento Boxes/Snack Tray lunches at the beginning of the week is always a lifesaver! These are portable and customizable and perfect if you are tracking macros, containers, or whatever you need! Here are some ideas: hard boiled eggs or rolled deli meat, raw veggies with hummus, fruit, olives or nuts – whatever fits your preferences and your plan for the day!
For other lunch ideas, check out this popular post – 35+ High Protein Lunch Ideas!
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 20 FREE and FULL 21 Day Fix Meal Plans for all of the calorie brackets ready to go for you!
This Week’s Plan
Groceries:
- Olive oil cooking spray
- 4 slices turkey bacon diced (can sub pork bacon or omit)
- ½ cup diced onion
- 3 1/2 cups fresh baby spinach chopped (can sub kale or other leafy veggie)
- 6 eggs
- 3/4 cup cottage cheese
- ¼ cup milk use any milk you have on hand
- ½ cup feta cheese can sub favorite cheese
- ¼ teaspoon salt
Groceries:
- olive oil or olive oil cooking spray
- 1 ½ lbs Italian chicken sausage or sub turkey sausage or pork sausage
- 4 cloves of garlic minced
- 1 small yellow onion diced
- 1 14.5 oz can petite diced tomatoes or sub fire roasted tomatoes
- 1 T tomato paste
- 1 very small head of cauliflower or 1/2 of a large one trimmed of leaves but stem in tact
- 4-6 cups of low-sodium chicken stock or chicken broth
- 8 oz gluten free tortellini I used wegmans brand
- 2 cups diced fresh spinach or kale or other green – feel free to increase the amount
- parmesan cheese
- salt
- fresh basil for garnish
Groceries:
Chicken:
- 1-3 pounds chicken breast or tenderloins I prefer tenderloins
- 10 oz low sodium tomato sauce
- 1-2 tablespoons salt free taco seasoning
- 1/4 teaspoon Himalayan or Kosher salt you might need more if you use more meat, but start with less and add more after tasting
- 1/4 cup water or broth
- Optional: squeeze of fresh lime
- Favorite taco toppings: purple cabbage, greek yogurt, cheese, avocado, cilantro, fresh lime, fresh pico
Corn Tortillas:
- Cooking Oil Spray
- Corn tortillas
- Himalayan or Kosher salt
Groceries:
- 2 wild caught salmon fillets or sustainably farmed salmon fillets fresh or frozen
- 1 lemon
- 2 tsp olive oil
- lemon pepper seasoning if yours doesn’t have salt, you will need to sprinkle salt on your salmon, too
- smoked paprika you can sub regular paprika
- lemon or lime wedges
Groceries:
- 4 teaspoons butter or vegan butter divided
- ¼ cup gluten free spaghetti broken up into small pieces
- 1 cup brown rice
- 1 ¼ cup low sodium chicken broth or stock
- ½ teaspoon minced dried onion
- ½ teaspoon garlic powder
- ¼ teaspoon turmeric
- ¼-½ teaspoon salt
- ½ teaspoon dried parsley
Groceries:
- 2 lbs chicken breast tenderloins diced into pieces and seasoned with salt, pepper, and garlic powder
- ½ onion diced
- 2 teaspoon olive oil
- 3 cloves garlic minced
- ½ cup water or broth to scrape off any burned bits
- 2 ¼ cups gluten free pasta
- 28 oz crushed tomatoes 1 large can
- 2 tablespoons fresh basil or 1 teaspoon dried basil
- 1 teaspoon oregano
- 1 cup freshly shredded or cubed mozzarella
- ⅓ cup Pecorino Romano or high quality Parmesan Cheese
- 1/4 cup breadcrumbs optional
Groceries:
- 16 oz mini bell peppers
- 1 lb boneless chicken breast or tenderloins
- 2/3 cup 2% greek yogurt
- 1/2 cup small curd cottage cheese
- 1/3 cup shredded cheddar I use sharp
- 1/2 cup hot sauce I use Franks, plus more for drizzling
- 1/3 cup blue cheese or sub more cheddar, goat cheese, or mozzarella
- Green onion optional garnish
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