A Healthy Weekly Meal Plan with yummy recipe ideas to keep your mind off this cold snap! This meal plan has breakfast, lunch, and 5 dinner ideas to make planning this week a breeze! Plus 21 Day Fix Containers, WW points, and a meal planning spreadsheet included, too.
Healthy Meal Plan
It feels a little better today, but it’s been SO cold and windy here! And I hear next week will be even colder! We are going to have to check in on you folks in the South too! Are you ready for some winter weather!?
On this meal plan we are still focusing on high protein and lots of veggies while trying to be cozy! Feel free to add some Greek yogurt alongside your One Pan Baked Oatmeal to add some more protein to your breakfast. For lunch the Easy Italian Chopped Grinder Salad is the best way to feel like you’re not eating a salad while still eating a salad!
Dinners this week are cozy and filling while packing a veggie punch. I’m especially excited for you to try my Baked Chicken Meatballs Recipe, which was new in December, but hasn’t been featured on a meal plan yet!
If you’re looking for some other cozy recipes to swap out for some of the ones on the meal plan, I totally recommend:
- Instant Pot Cheeseburger Soup
- Healthy Instant Pot Baked Ziti
- Homemade Hamburger Helper
- Cabbage Roll Soup
- Instant Pot Chicken and Dumplings
Have a cozy week and enjoy!
Fit Healthy Meal Plans
In case you missed it, we launched a Meal Planning App called Fit Healthy Meal Plans! This app is the perfect way to take my Meal Plan inspo and totally customize YOUR plan + grocery list! It’s seriously a game changer for all my meal planning peeps!!!
Click here to read more, but just reach out if you have any questions!
App users – Make sure to check out the High Protein and Cozy Soup categories to soak up all the Winter cozy recipe goodness! Find these and more on the Fit Healthy Meal Plans app!
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 1.20.25 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).
Easy Italian Chopped Grinder Salad is delicious and a fun make-at-home salad option! Note for FIXers: on Plan A you need to omit the chickpeas to not go over your YELLOW container. Plan B-F are fine and no need to modify yellow, but watch the blue on Wednesday on all plans!
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:
- Coconut or avocado oil cooking spray optional
- 2 ripe bananas
- 2 cups rolled oats
- 2 tablespoons chia seeds flax seeds, or hemp seeds
- 2 cups almond milk
- 2 cups frozen mixed berries or fresh berries
- ½ teaspoon cinnamon
- 1 teaspoon vanilla extract
- Maple syrup + Nut Butter for Serving optional
Groceries:
For the Salad
- 6 cups romaine chopped
- 1 cup cucumbers chopped
- 1 cup cherry tomatoes halved
- ¼ cup pepperoncini or sliced banana peppers
- 1 cup chickpeas
- 8 slices nitrate free salami chopped
- 16 slices ham, turkey or deli meat of choice chopped
- 4 slices provolone chopped
For the Homemade Hoagie Dressing
- ⅓ cup olive oil extra virgin
- ¼ cup red wine vinegar I also love it with balsamic vinegar
- 2 Tbsp water
- 1 tsp dijon
- 1 tsp honey
- 1 tsp italian seasoning
- ¼ tsp salt
- ¼ tsp pepper
Groceries:
- 1 pound ground chicken
- 1 egg
- 1/2 cup seasoned gluten free breadcrumbs
- 2 tablespoons olive oil
- 1/2 teaspoon garlic powder
- 1/2 teaspoon onion powder
- 1/2 teaspoon kosher or sea salt + more for sprinkling over top
- olive oil cooking spray
- optional ⅓ cup parmesan cheese
Groceries:
- 2 teaspoons extra virgin olive oil WW sub cooking spray
- 1 yellow onion chopped
- 1 pound boneless skinless chicken thighs, breasts, or tenderloins
- 2 Tbsp salt free taco seasoning
- 2 cups salsa verde
- 4-6 cups low sodium chicken broth I would start with 4 and add extra if you like a brothier soup
- 1 cup white beans, drained (black beans would be yummy if you prefer that) (not following 21df? Use the whole can!)
- 1 cup frozen corn or sub more beans
- 3 cups frozen cauliflower rice
- 2 Tbsp lime juice juice from one lime
- 2 cups chopped kale if you buy the bagged, pre-chopped kale, pick out the tough stems (can sub zucchini)
- 1/2 cup cilantro leaves and stems, finely chopped (optional but omggggg)
- salt, optional
- Optional toppings: corn tortillas made into tortilla strips, chopped avocado, plain Greek yogurt, shredded cheddar or pepper jack cheese, and green onions.
Groceries:
Burger Bowls:
- 1 lb Lean Ground Beef
- salt to taste
- Garlic powder to taste
- 2 cups Cherry Tomatoes halved
- 3 heads Romaine hearts washed, dried, and chopped
- 1/2 cup Freshly shredded cheddar cheese
- 1 avocado sliced
- Dill pickle slices round hamburger pickles work great
- 1/4 cup Red Onion finely diced
- 1 Cucumber seeded and chopped
Fries:
- 2 Russet Potatoes
- Avocado oil spray can sub olive oil spray
- salt to taste
Special Sauce:
- ¼ cup plain low fat Greek yogurt
- ¼ cup naturally sweetened ketchup
- 1/2-1 Tbsp maple syrup You can omit!
- 2 Tbsp yellow mustard
- 2 tsp mayo
- 1 Tbsp pickle juice
- sprinkle salt, garlic powder, onion powder, and paprika
Groceries:
- 4 large green bell peppers tops, ribs and seeds removed
- 1 lb extra lean grass fed ground beef
- 2 cups homemade or no sugar added tomato sauce we love Rao's
- 2 cloves garlic minced
- 1/2 onion chopped
- 2 cups shredded zucchini or zoodles
- 1 1/3 cups shredded Italian cheese blend
- Fresh basil
- Salt and pepper to taste
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