A Healthy Meal Plan with quick and easy meals that are perfect for the fall! This meal plan has breakfast, lunch, and 5 dinners to help you plan your week! Plus 21 Day Fix Containers, WW points, and a weekly meal planning spreadsheet included, too.
Healthy Meal Plan
Confession: It’s a tough time to be a Philly sports fan… Phillies are out of the playoffs, the Eagles lost their second straight game, and the Flyers lost their opener. All on the same night. 😩 Rough.
So, we are attempting to dig ourselves out of the sadness with some delicious recipes for the upcoming week! I can’t wait for you to try the brand *NEW* Tuscan White Bean Soup Recipe with Chicken Sausage that we currently can’t get enough of at our house!
Also on the plan for the week are easy recipes with shared ingredients to make your grocery shopping (and bill!) less stressful. You can get dinner on the table in less than 30 minutes with Easy Air Fryer Salmon, Instant Pot Chicken Tacos and One Pan Marry Me Chicken Orzo!
To round out the week we’ve got a high protein breakfast and lunch on the meal plan too!
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 newest recipes on the app, as we continue to publish recipes to the app first, before they hit the blog! 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 10.13.25 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).Â
I always love Buffalo chicken, but especially during the Fall and football season! Chopped Buffalo Chicken Salad is such a yummy option and so easy to make at home! I’m also going to use leftovers on Friday to switch things up!
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:
- 8 eggs
- 1/4 cup almond milk
- 1/2 onion diced
- 8 slices turkey bacon
- 1 1/2 cups fresh spinach
- 1 cup mushrooms diced
- 1 cup shredded cheddar, crumbled feta, or other cheese of your choice
- Sea or Himalayan salt to taste
- Fresh cracked black pepper to taste
- Cooking oil spray
Groceries:
For the Buffalo Chicken Bites
- 1 lb boneless skinless chicken tenderloins cut into bite sized pieces
- salt
- garlic powder
- olive oil cooking spray
- 2-3 Tbsp buffalo wing sauce or hot sauce
- 2 teaspoons butter, vegan butter, or ghee
For the Greek Yogurt Ranch
- ½ cup lowfat or nonfat Greek yogurt
- juice from ½ lemon
- 1 tsp dried chives
- ½ tsp dried dill
- ½ tsp garlic powder
- ¼ tsp onion powder
- ¼ tsp salt
For the Salad
- 6 cups romaine chopped
- 1 cup carrots diced
- 1 cup celery diced
- 1 cup cucumbers diced
- 1 cup cherry or grape tomatoes halved
- â…“ cup blue cheese
- â…“ cup diced avocado
Groceries:
- 2 teaspoons extra virgin olive oil
- 1 lb Italian Chicken Sausage
- 1 small yellow onion diced (or 1/2 of a large onion)
- 3 carrots peeled and diced
- 3 stalks of celery diced
- 3 cloves fresh garlic minced
- 2 cans cannellini beans drained and rinsed
- 3-4 cups chicken broth vegetable broth, or chicken stock, low-sodium
- 1 tablespoon tomato paste
- 1/2 teaspoon salt more to taste, as needed
- 1/4 teaspoon dried oregano
- 1/4 teaspoon dried thyme
- 2 bay leaves
- 2 cups fresh spinach or baby kale chopped
- optional topping – parmigiana reggiano pecorino romano, and/or a squeeze of lemon, You could also add red pepper flakes.
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:
- 2 tsp olive oil or butter
- ½ onion diced
- 1 pound of Italian Chicken Sausage raw and removed from the casing
- 3 cloves of garlic minced
- ½ cup sun-dried tomatoes diced
- 2 tablespoons tomato paste
- 1 cup orzo gluten-free
- Pinch of salt
- 3 cups of chicken broth
- 2 cups of chopped fresh spinach
- â…“ cup freshly shredded pecorino romano cheese
Optional
- 2 wedges Laughing Cow Cheese Wedges or 2 tablespoons low fat cream cheese + a splash of milk
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
Groceries:
- 1 1/2 lb baby potatoes halved
- 2 tbsp olive oil
- Olive oil spray
- 1/3 cup grated pecorino romano or parmesan cheese
- 1/2 tsp garlic powder
- 1/2 tsp dried oregano or thyme
- 1/2 tsp paprika
- pinch of salt
- fresh herbs optional garnish
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