Looking for a Healthy Weekly Meal Plan with some fall favorites and sides to try for Thanksgiving? This plan has five seasonal dinners and a breakfast to help plan your week. Plus 21 Day Fix Containers, WW personal points, and a meal planning spreadsheet included, too.
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Healthy Meal Plan
Hey friends – This week is full of fall favorites utilizing some yummy seasonal produce like eggplant, broccoli, potatoes, and brussels sprouts. I can’t wait for you to dig in- and my mouth is watering just thinking about the Healthy Pumpkin Alfredo Sauce!
One of my favorite things to do in weekly meal plans leading up to Thanksgiving, is to showcase some delicious side dishes that you can audition for your family. Then you can decide if you want to add them to your Thanksgiving menu. Last week Instant Pot Mashed Potatoes were on the meal plan. Just a friendly reminder – once you make Mashed Potatoes in your IP, you’ll never go back!
Now, this healthy weekly meal plan gives you the opportunity to try Crispy Brussels Sprouts with Bacon, Parmesan, and Balsamic as well as Instant Pot Scalloped Potatoes Au Gratin. They are both unbelievably yummy, and that brussels sprout recipe has converted a brussels hater or two. Just sayin’.
Freezer Prep
We’ve been working on stocking our freezers lately! This week I highly recommend making a double batch of Baked Eggplant Parmesan and freezing half. I love to freeze right in my Souper Cubes even! Taco casserole and Healthy Pumpkin Oatmeal Banana Bread freeze like a dream too!
About This Meal Plan
If you are new to my weekly meal plans, each week there are five dinners and a breakfast planned out, along with a lunch suggestion. The meal plan follows the 21 Day Fix containers and also includes WW personal points. But it 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 itemized grocery list can be found in my weekly email for email subscribers! In the weekly email there are also step-by-step 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 join!
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:
Weight Watchers Meal Plan Followers
Each recipe on this meal plan has a link to find your personal points. If you go to the recipe card on each blog post you will find the link in the “notes” section. Click on that link and it will take you to the Weight Watchers website where you can see the points for the recipe and add it to your day (but you must be logged into your account).
FAQs
Baked Eggplant Parmesan is on the menu and it is totally worth the full blue…HOWEVER, I have been making it with only half of these cheese for myself and it’s still yummy! Lots of times I will do half the pan with the normal amount of cheese and half with, well, half. One benefit to halving the cheese in the Baked Eggplant Parmesan is, it’s easier to fit into a lunch plan, container wise. And this recipe is DELISH leftover as lunch. Top with some ricotta for red and wow!
Another recipe I have been meaning to make is Ratatouille – with either Italian Chicken Sausage or beans (and count them as a red) and this would be a perfect lunch for the week!
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 14 FREE and FULL 21 Day Fix Meal Plans for all of the calorie brackets ready to go for you!
This Week’s Plan
Healthy Meal Plan {Week of 10/17/22}
Looking for a Healthy Weekly Meal Plan with some fall favorites and sides to try for Thanksgiving? This plan has five seasonal dinners and a breakfast to help plan your week. Plus 21 Day Fix Containers, WW personal points, and a meal planning spreadsheet included, too.
Breakfast: Healthy Pumpkin Oatmeal Banana Bread
21 Day Fix: 1 slice with chocolate chips = 1 YELLOW treat swap, 1/2 PURPLE; 1 slice without chocolate chips = 3/4 YELLOW, 1/2 PURPLE, 2 sweetener TSP (per serving) | [Recipe makes 8 slices]
Groceries:
- 2 cups Bob’s Red Mill Gluten-free Old Fashioned Oats
- 1/3 cup honey or maple syrup
- 2 eggs
- about 2 small or 1 1/2 large ripe bananas
- 2/3 cup pumpkin puree
- ¼ cup unsweetened vanilla almond milk (or sub whatever milk you have on hand)
- 1 teaspoon vanilla extract
- 1 teaspoon gluten-free baking soda
- ½ teaspoon salt
- 1 teaspoon ground cinnamon
- 1 teaspoon pumpkin pie spice
- optional mix-in: 1/2 cup dairy free chocolate chips
Monday: Baked Eggplant Parmesan
21 Day Fix: 2 GREEN, 1 BLUE (per serving) | [Recipe makes 6 servings]
Tip for FIXers: You can totally make this with half the amount of cheese and it is still yummy that way! Then it's only 1/2 BLUE!
Groceries:
- 3 pounds of eggplant (I like smaller ones because the big ones tend to have a lot of seeds)
- 2 ⅓ c Jarred Tomato sauce (like Rao's) or homemade tomato sauce
- Olive oil cooking spray or 2 tsp olive oil
- 1 2/3 cups Mozzarella cheese
- 1/3 cup Parmesan cheese
- Salt
Tuesday: Taco Casserole with lettuce wraps
21 Day Fix: 1 GREEN, 1 YELLOW, 1 RED, 1/2 BLUE (per serving) | [Recipe makes 4 servings]
Groceries:
- 1 lb organic ground turkey or chicken
- 2 cups of bell peppers
- 1/2 cup of canned black beans
- 1/2 cup of corn
- 1/2 of a red onion
- 1 garlic clove
- 1 (10 oz) can of tomatoes with green chilies
- 1/2 cup uncooked quinoa
- 1–2 Tbsp Salt Free Taco Seasoning (or sub 1 Tbsp chili powder and 1 tsp cumin)
- organic chicken broth (1 cup for crock pot; 1/2 cup for Instant Pot)
- 2/3 cup of shredded cheddar cheese or Mexican blend
- sprinkle of salt and pepper
- fresh lime
- optional lettuce wraps or corn tortillas
Wednesday: Air Fryer Chicken Thighs
21 Day Fix: 1 RED, 1/2 sweetener TSP (per serving) | [Recipe makes 4 servings]
Prep Tip: If you would like to use leftover chicken thighs with your Pumpkin alfredo tomorrow, make sure you buy extra meat and prep it tonight!
Groceries:
- 1/2 tsp salt
- 1 T brown sugar
- 1/2 tsp paprika
- 1/2 tsp garlic powder
- 1/2 tsp chili powder
- sprinkle of pepper
- 1 lb boneless, skinless chicken thighs
- 1 tsp olive oil or olive oil cooking oil spray
Wednesday side: Crispy Brussels Sprouts with Bacon, Parmesan, and Balsamic
21 Day Fix: 1 GREEN, 1 TSP, trace RED, trace BLUE (per serving) | {Recipe makes 8 servings]
Groceries:
- 16 oz of whole Brussels Sprouts (or sub the pre-shredded ones)
- 3 Tbsp of olive oil
- 1/2 tsp sea salt
- 1/3 cup shaved Parmesan cheese
- 4 slices of turkey bacon
- 1/2 cup of balsamic vinegar
Wednesday side #2: Instant Pot Scalloped Potatoes Au Gratin
21 Day Fix: 1 YELLOW, 1 BLUE (per serving) | [Recipe makes 6 servings]
Groceries
- 6 large Yukon Gold Potatoes
- 1 cup chicken broth or water
- 3 cloves of garlic
- 4 tsp of gluten free flour or whole wheat flour
- 4 tsp vegan butter, butter, or ghee
- 1 cup of unsweetened original almond milk (or sub 1% milk)
- 2 cups shredded extra sharp cheddar cheese
- 2 Tbsp of Pecorino Romano Cheese
- Himalayan salt + pepper
Thursday: Healthy Pumpkin Alfredo Sauce with leftover air fryer chicken thighs, pasta, and broccoli
21 DAY FIX: 1/2 BLUE, 1/8 PURPLE, 1 tsp (per serving) | [Recipe makes 4 servings]
Groceries:
- 4-5 cloves garlic
- 1/2 tsp olive oil or sub olive oil spray
- 4 tsp butter, vegan butter, or ghee
- 4 tsp gluten free or whole wheat flour
- 1 1/4 cup original unsweetened almond or cashew milk
- 1/4 cup freshly shredded white cheddar cheese, packed in tight
- 1/3 cup freshly shredded Parmesan Reggiano cheese, packed in tight
- 2 Tbsp Pecorino Romano cheese (or just sub extra Parmesan cheese)
- 1/2 cup pumpkin puree
- dash nutmeg
- salt to taste
- fresh ground pepper to taste
- fresh parsley optional, to garnish
- your favorite pasta
- broccoli
- extra chicken thighs
Friday: Instant Pot Chicken and Broccoli
21 Day Fix: 1 GREEN, 1 RED, 1/2 TSP (per serving) | [Recipe makes 4 servings]
Groceries:
- 2 tsp coconut oil (can sub olive or sesame oil)
- 1 lb of boneless chicken tenderloins
- 1 shallot
- 2 cloves of garlic
- 1 tsp fresh ginger
- 2/3 cup low sodium chicken stock (or sub water)
- 1/3 cup of coconut aminos (or sub low sodium soy sauce)
- 2 T plus 1 tsp honey
- 3 1/2 cups of broccoli florets
- 1/2 T arrowroot or your favorite thickener/flour (cornstarch also works well)
- scallions (green onions)
- 1/4 tsp salt
- crushed red pepper
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