A Healthy Weekly Meal Plan with easy and cozy recipes that share ingredients! This meal plan has breakfast, lunch, and 5 dinner ideas to make it an easier week in the kitchen. Plus 21 Day Fix Containers, WW points, and a meal planning spreadsheet included, too.
Healthy Meal Plan
This week is a delicious week with a lot of recipes that are sharing ingredients. It has been a while since both the breakfast and lunch have been featured on a meal plan and I’m excited for all. the. squash! Instant Pot Butternut Squash Frittata with Goat Cheese and Air Fryer Acorn Squash with Sausage, Quinoa & Apple are both so yummy! You can always use the frittata as a lunch with a side salad too, if that sounds more up your alley!
I’m also drooling over Instant Pot Chicken Wild Rice Soup and Healthy Instant Pot Chili Mac! They are both super delicious as leftovers for lunch or dinner, too. Don’t forget fake-out take-out on Friday night with P.F. Changs Copycat Healthy Chicken Lettuce Wraps. If you’ve never tried them, don’t miss out!
Fit Healthy Meal Plans
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- We continue to give you sneak peeks of recipes a couple days before they go live on the blog to say thank you for being an app subscriber! Find these and more on 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 1.29.24 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).
Air Fryer Acorn Squash with Sausage, Quinoa & Apple is a great idea this week! Note for FIXers: you will need to only use cheese on two of the acorn halves and omit the cheese on the other two, as to not go over your BLUE container for the day.
Lots of these recipes make great leftovers too and would be good for lunch!
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 17 FREE and FULL 21 Day Fix Meal Plans for all of the calorie brackets ready to go for you!
This Week’s Plan
Groceries:
- 1/3 cup goat cheese
- 2 cups butternut squash diced into small cubes
- Olive oil and or olive oil cooking spray
- 1 ½ cups chopped kale
- ½ cup diced onion about ½ onion
- 8 eggs
- ¼ cup original almond milk
- ¼ teaspoon salt
- Balsamic glaze optional
Groceries:
- 2 large acorn squash cut in half
- Olive oil cooking spray
- 2 teaspoons butter or olive oil divided
- Salt
- ½ pound spicy Italian chicken or turkey sausage casing removed
- ½ onion diced up small
- ½ cup thinly diced celery about 2 stalks
- 2 cloves garlic minced
- 1 cup cooked quinoa
- 1 apple diced
- ¼ cup dried cranberries
- ¼ cup chopped pecans
- ⅓ cup shredded parmesan cheese optional
Groceries:
- 2 tablespoons butter
- 1/2 yellow onion diced
- 1 1/2 cups carrots
- 1 1/2 cups celery
- 3 cloves garlic minced
- 8 oz sliced mushrooms
- 1 cup wild rice this was tested with 100% wild rice, not a blend
- 1 1/2 lb chicken tenderloins or chicken breasts
- 5 cups low sodium chicken broth you can add more at the end if you want to or when reheating
- 1 teaspoon poultry seasoning
- 1/2 teaspoon dried thyme
- 1/2 teaspoon salt
- 2/3 cup canned coconut cream or canned coconut milk
Groceries:
- 2 teaspoons olive oil
- 1 lb ground lean turkey or lean ground beef
- 1 onion diced
- 2 bell peppers diced (I used one yellow and one orange)
- 1 small zucchini cut into quarters
- 3 cloves garlic minced
- 1 cup kidney beans drained and rinsed well
- 1 ½ cups uncooked gluten free elbows
- 2 teaspoons chili powder
- 1 ½ teaspoons cumin
- ¼ teaspoon salt
- 14 oz tomato sauce 1 can
- 14 oz mild diced tomatoes with green chilis 1 can
- ⅔ – 1 ⅓ cup shredded sharp cheddar cheese if you use 2/3 cup, this is 1/2 blue per serving| if you use 1 1/3 cups, it’s 1 blue per serving
- Cilantro for garnish
Groceries:
- 1-2 pounds chicken thighs or boneless tenderloins if you prefer
- 4 teaspoon butter or ghee
- Olive oil spray
- 2 cups sliced mushrooms
- 3 tablespoons diced shallots
- 3 cloves garlic minced
- Salt
- Pepper
- Garlic powder
- 3/4 cup Marsala wine
- 1/2 cup chicken stock
- 1 tablespoon tapioca starch, corn starch or rice flour (can sub whatever flour/thickener you have on hand)
Groceries:
Dressing
- 1/4 cup Dijon mustard
- 2 tablespoons maple syrup or sub honey
- 1 tablespoon fresh orange juice
- 1/2 teaspoon orange zest
- 1 teaspoon fresh lemon juice
- 1/2 teaspoon lemon zest
- Salt and pepper
Burger
- 1 lb lean ground turkey or chicken
- 2/3 cup crumbly goat cheese I used the honey goat cheese from Aldi
- Salt and pepper
- Arugula or mixed greens
Groceries:
For sauce:
- 1 tablespoon maple syrup
- 2 teaspoons white wine vinegar
- ⅓ cup coconut aminos
- 1 tablespoon peanut butter or almond butter
- 1 teaspoon sesame oil
- 1-2 tablespoons minced ginger I do 2+
- 1 clove garlic
For chicken mixture:
- 1 lb lean ground chicken WW, use 98% FF
- 2 teaspoon olive oil
- ½ small yellow onion diced
- 1 1/2 cups diced baby bella mushrooms about 5 oz
- 4 oz water chestnuts drained rinsed and diced (1/2 can)
- 2 cloves garlic minced
- 1 tablespoon green onion diced
- 1 tablespoon fresh cilantro
- Bibb/butter lettuce
- Sambal Oelek chili paste/sauce optional
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