A Healthy Weekly Meal Plan with healthy comfort food that everyone will love. This plan has five dinners and a breakfast to help plan a delicious week. Plus 21 Day Fix Containers, WW personal points, and a meal planning spreadsheet included, too.
This post contains affiliate links for products I’m obsessed with.
Healthy Meal Plan
Hey friends – High five to making it another week!
This week’s meal plan has some reader favorites that I’m really looking forward to! Sheet Pan Nachos and Asian Chicken Meatballs are absolute crowd favorites and perfect for making a double or triple batch. I love when I can cook once and eat twice!
Also, to stick with last week’s theme of auditioning sides for Thanksgiving, we included Cauliflower Au Gratin as a yummy side with Spice Rubbed Whole Chicken. Hope you give it a try!
Freezer Prep
This is an awesome week to either pull from your freezer stash or add to it with:
- Taco Meat for your Sheet Pan Nachos – pull from your freezer stash or double and add to it!
- Brown Rice – again, add to your stash or pull from it if you already froze some before
- Asian Chicken Meatballs – if you aren’t doubling or tripling this recipe, you are doing it wrong! The sauce and meatballs both freeze amazing!
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
You can see how the whole week fits together on the Week of 10.24.22 auto-calculating 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’m loving the leftover options for this week – Asian Chicken Meatballs and the Sheet Pan Nachos taco meat are no brainers to double or triple. You can save some to stock the freezer and also use some as leftovers for lunch. And the Spice Rubbed Chicken makes a ton of extra meat to use for lunch over some greens, or in a wrap.
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
Meal Plan & Grocery List {Week of 10/24/22}
Breakfast: Winter Fruit Salad with Greek yogurt or oatmeal
21 Day Fix: 1 PURPLE, 1 sweetener TSP (per serving) | [Recipe makes 6 servings]
Groceries:- 2 large honey crisp red apples
- 2 pears or granny smith apples
- 3 oranges
- 4 kiwi fruit
- 1 cup of raspberries (8 oz container)
- 1 cup pomegranate seeds (from 1 ripe pomegranate)
- maple syrup
- cinnamon
Monday: Asian Chicken Meatballs
21 Day Fix: 1 RED, 1/2 TSP, 3 sweetener TSP (per serving) | [Recipe makes 4 servings]
Groceries:- Cooking oil spray
- 1lb ground chicken (98% fat free for WW)
- 1/3 cup + 1 Tbsp coconut aminos
- 1 egg
- 2 Tbsp green onions
- 2 Tbsp fresh ginger
- 3 cloves garlic
- ½ cup of matchstick carrots
- ¼ cup gluten free or whole wheat panko breadcrumbs
- sea or Himalayan salt
- 1/4 cup of honey
- 1 Tbsp tomato paste
- 2 tsp coconut oil (use 1 tsp for WW)
- dash of crushed red pepper
- 2 tsp gluten-free flour (only needed for IP cooking method) (sub arrowroot or tapioca for paleo, sub whole wheat if no other dietary restrictions)
Monday sides: Brown Rice + Snow peas or green beans
21 Day Fix: 1 YELLOW (per serving) | [Recipe makes varied servings]
Groceries:- cooking oil spray
- brown rice
- Snow peas or green beans
Tuesday: Sheet Pan Nachos
21 Day Fix: 1 YELLOW, 1 RED, 1/2-1 GREEN, 1/2-1 BLUE plus extra toppings (per serving) | [Recipe makes 4+ servings]
Groceries:- 8 corn tortillas
- Olive or avocado oil cooking spray
- 1 lb ground chicken, beef, or turkey
- 1 cup of canned tomato sauce
- salt
- 1–2 Tbsp Salt Free Taco Seasoning
- Optional – 2 cups of frozen cauliflower rice
- 1/2 –1 cup homemade or store bought pico de gallo or chopped cherry tomatoes
- ⅔ –1 1/3 cup freshly shredded sharp cheddar or your favorite cheese
- optional toppings: diced avocado or guacamole, diced red onion, cilantro, jalapenos, plain Greek yogurt
Wednesday: Homemade Hamburger Helper
21 Day Fix: 1 YELLOW, 3/4 GREEN, 3/4 RED, 1 BLUE (per serving) | [Recipe makes 6 servings]
Groceries:- 1 lb ground beef
- 2 cups of gluten free elbows
- garlic powder
- dry mustard
- Himalayan salt
- 2 1/4 cups chicken broth or beef broth
- 4 cups of cauliflower florets – small head or frozen bag
- 2 cups of freshly shredded cheddar cheese (About 1 block)
- 2 Tbsp pecorino romano (optional)
Thursday: Spice Rubbed Whole Chicken
21 Day Fix: 1 RED (per serving) | [Recipe makes 6 servings]
Groceries:- 1 Whole Chicken (4 to 5 lbs for a 6 quart Instant Pot and 5-7 lbs for an 8 quart Instant Pot or Crock Pot)
- 1 onion
- 1 lemon
- paprika
- cayenne
- onion powder
- dried thyme
- garlic powder
- salt
- 1 cup chicken broth or water (for IP)
Thursday side: Cauliflower Au Gratin
21 Day Fix: 1 GREEN, 1 BLUE, 1 TSP (per serving) | [Recipe makes 4 servings]
Groceries:- 1 small to medium head of cauliflower (about 4 cups)
- 4 tsp of gluten free flour or whole wheat flour (or sub almond flour for keto)
- 4 tsp vegan butter, butter, or ghee
- 1 cup of unsweetened original almond milk
- 1 1/4 cups shredded extra sharp cheddar cheese (use Daiya for dairy free)
- 2 Tbsp Pecorino Romano Cheese
- garlic powder (optional, leave out or sub with fresh garlic)
- Himalayan salt
- 3 Tbsp gluten free panko
Friday: Instant Pot Ramen Noodles
21 Day Fix: 1 YELLOW, 1 RED, 1/2-1 GREEN (depending on how many veggies you use – see post), 1 TSP (per serving) | [Recipe makes 4 servings]
Groceries:- 2 tsp sesame oil
- fresh ginger
- 4 cloves garlic
- 4 cups stock (I used chicken, but vegetable would also work)
- 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 baby bok choy greens (can sub baby kale)
- 1–2 cups matchstick carrots
- Himalayan or sea salt
- 1/4 cup chopped scallions or chives (optional garnish)
- fresh chili paste (or sub sriracha)
- 2 soft boiled eggs (optional)
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