A Healthy Weekly Meal Plan with the perfect recipes for a delicious Fall week. This meal plan has breakfast, lunch, and 5 dinner ideas to take the stress out of planning your meals! Plus 21 Day Fix Containers, WW points, and a meal planning spreadsheet included, too.
Healthy Meal Plan
There is a brand new salad shop in my town, and literally there is nothing remotely like it around here, so I have been there TWICE since it opened this week 😂. It has me questioning if I might ever make lunch again. Just kidding! But if I won the lottery, I would for SURE pay someone to make me a yummy salad every day.
This Salad Shop habit is going to run me broke, so I am forcing myself to meal prep Mason Jar salads this week so I can just grab them. Go ahead and use rotisserie chicken if you want! Then pop the bones in the IP and make a stock for your ramen.
We love to have Ramen Noodle Fridays around here in the colder months, and it’s game on this week. Just so you know – this recipe is also delish with beef and also pork if you want to switch up the protein.
Lastly, making applesauce is a super easy way to make your house smell amazing and is a fun, hands off way to celebrate fall. My kids don’t love pork, but if I pair it with applesauce, it’s like a treat.
Have a great week!
Fit Healthy Meal Plans
In case you missed it, we launched a New 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- What Fall Favorites do you want to see in the app? Find lots of meal plan inspo 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 10.16.23 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).
I am looking forward to meal prepping Mason Jar salads this week so I can just grab them. Go ahead and use rotisserie chicken if you want! Then pop the bones in the IP and make a stock for your ramen.
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:
- Olive oil cooking spray
- ½ cup feta cheese can sub favorite cheese
- 3 1/2 cups fresh baby spinach chopped (can sub kale or other leafy veggie)
- ½ cup diced onion
- 6 eggs
- ¼ cup original almond milk can sub any milk you have on hand
- 4 slices turkey bacon diced (can sub pork bacon)
- ¼ teaspoon salt
Groceries:
- 1 lb chicken breasts cooked through and diced
- 8 slices turkey bacon cooked and crumbled
- 2 apples chopped
- 2 pears chopped
- 1 head kale or spinach or a mix of both
- 1 1/3 cup Matchstick carrots
- 1/2 cup Pecans chopped
- 1/2 cup feta cheese optional
For the dressing
- 4 tablespoons extra virgin olive oil
- 2 1/2 tablespoons maple syrup
- 2 1/2 tablespoons apple cider vinegar
- 1 teaspoon Dijon mustard
- Sprinkle salt and pepper
Groceries:
- Olive oil avocado oil, or coconut oil cooking spray
- 1 cup diced carrots
- 1 cup diced celery
- 1/2 onion chopped
- 1 1/3 cup reduced sodium chicken broth divided use
- 1 teaspoon Himalayan salt
- 3 tablespoons tomato paste
- 1 lb organic lean ground turkey
- 2 cups chopped cauliflower
- 2 cups red potatoes peeled and chopped
- 2 tablespoons butter vegan butter, olive oil, or ghee
Groceries:
For the Tacos
- 1.5 lbs flank steak trimmed of any fat and sliced thin – about 1/2 inch strips
- 1 lime
- 2 tsp olive oil
- 2 cloves garlic minced
- 1 tablespoon salt free taco seasoning
- 10 oz. can of diced tomatoes with green chilies
- salt to taste
- 2 tbsp cilantro
- 1 package corn tortillas warmed
- Optional toppings: avocado, cilantro, plain Greek yogurt
For the Cilantro Lime Slaw
- 2 cups coleslaw mix or chop your own cabbage
- 1/4 red onion cut into skinny strips
- 1/2 jalapeno diced and seeds removed
- 2 tbsp cilantro
- 1 lime
- 1-2 tsp maple syrup or honey
- chili powder optional
Groceries:
For the Homemade BBQ Sauce:
- 1/2 cup tomato paste
- 1/4 cup coconut aminos can sub low sodium soy sauce if not gluten-free
- 3 tablespoons pure maple syrup
- 2 tablespoons apple cider vinegar
- ½ tablespoon yellow mustard
- 1/4 teaspoon garlic powder
- 1/4 teaspoon onion powder
- Sprinkle sea or Himalayan salt and black pepper
For the Chicken:
- 1/4 teaspoon garlic powder
- ¼ teaspoon salt
- ¼ teaspoon paprika
- Sprinkle pepper
- 1 -2 pounds boneless skinless chicken tenderloins or chicken breasts cut into smaller strips or chunks
For the Slaw:
- 3 tablespoons cilantro
- 4 cups coleslaw mix or chop your own cabbage
- 1/4 red onion cut into skinny strips
- ½-1 jalapeno diced and seeds removed
- 4 teaspoons maple syrup or honey
- Juice from 2 limes
- 1 teaspoon olive oil
- Sprinkle of salt
Groceries:
- 1 teaspoon salt
- 2 tablespoons brown sugar
- 1 teaspoon paprika
- 1 teaspoon garlic powder
- 1 teaspoon chili powder
- Sprinkle of pepper
- 2 pork tenderloins 1-1 ½ pounds each
- 2 teaspoons olive oil or olive oil cooking oil spray
Groceries:
- 3-6 lbs organic apples roughly chopped away from the core; peeling is optional!
- 1/3 cup water
Groceries:
- 2 teaspoons sesame oil
- 2 tablespoons grated or finely chopped ginger
- 1 1/2 tablespoons minced garlic
- 4 cups stock I used chicken, but vegetable would also work
- 3 1/2 cups water
- 1 1/4 lb skinless bone-in chicken thighs (you can sub boneless)
- 1/3 cup coconut aminos
- 2 ramen noodle cakes
- 1-2 cups finely chopped baby bok choy greens or finely chopped baby kale
- 1-2 cups shredded carrots
- Himalayan or sea salt
- 1/4 cup chopped scallions or chives for optional garnish
- Fresh chili paste or sub sriracha
- 2 soft boiled eggs for garnish
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