A Healthy Weekly Meal Plan with meals for Halloween week and little to no prep ahead! This meal plan has breakfast, lunch, and 5 dinner ideas to make it a great week in the kitchen. Plus 21 Day Fix Containers, WW points, and a meal planning spreadsheet included, too.
Healthy Meal Plan
The theme for this meal plan is easy, little-to-no-prep meals because during Halloween week, we’ll definitely be short on bandwidth, amiright? So these meals come together fast whether you have time to prep or not!
To keep lunches easy, I am suggesting Bento Boxes. Think adult lunchables, or no-cook and little prep. Whatever macros or containers you need to fit into the day will work! I would make a big batch of the Maple Mustard Sauce from the Everything Bagel Chicken Tenders and use it as a dipping sauce for veggies. My box will have deli ham, string cheese, grapes, and carrots!
Dinner on Halloween night is Grilled Cheese and Tomato Soup, but if you want to just order a pizza, know that I totally get you!
And breakfast is the reader favorite Pumpkin Cream Cheese Muffins! They would be great with some turkey bacon or some Chicken Breakfast Sausage Patties!
Have a delicious week!
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- 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 10.28.24 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).
To keep lunches easy, I am suggesting Bento Boxes. Think adult lunchables, or no-cook and little prep. Whatever macros or containers you need to fit into the day will work! I would make a big batch of the Maple Mustard Sauce from the Everything Bagel Chicken Tenders and use it as a dipping sauce for veggies. My box will have deli ham, string cheese, grapes, and carrots!
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:
For the Muffins
- ¼ cup melted coconut oil avocado oil, or extra virgin olive oil (I used avocado oil)
- ½ cup maple syrup
- 2 eggs room temp
- 1 cup pumpkin puree
- 1 tsp vanilla
- 1 ¾ cup 1-1 gluten free baking flour
- 1 tsp cinnamon + extra for top of muffins
- 1 ½ tsp pumpkin pie spice
- 1 tsp baking soda
- 1 tsp baking powder
- ½ tsp salt
- Optional pumpkin seeds and pinch of cinnamon for garnish like Starbucks
For The Cream Cheese Swirl
- 4 oz low fat cream cheese or 6 triangles of laughing cow cheese
- 2 tablespoon raw sugar
- ¼ tsp vanilla extract
Groceries:
- 1 lb Fresh green beans cleaned and ends removed; or buy the cleaned steam-in-the bag green beans to save more time
- 2 tsp Avocado oil can sub olive oil or coconut oil
- 1 lb Ground chicken
- 1 Tbsp Tomato paste
- ⅓ cup Coconut aminos can sub low sodium soy sauce if not gluten free
- 2 cloves Garlic minced or grated, can sub garlic powder
- 1 Tbsp Ginger grated, can sub ground ginger
- ¼ cup Honey or maple syrup
- 1 dash Salt
- 1 dash Crushed red pepper optional
- Brown rice or cauliflower rice for serving
Groceries:
- 1 lb lean grass fed ground beef or sub ground turkey or ground chicken
- 1/4 teaspoon dried oregano
- 1/4 teaspoon ground cumin
- 1/4 teaspoon garlic powder
- 1/4 teaspoon onion powder
- 2 teaspoons chili powder or more to taste
- Sprinkle salt
- 1/2 red onion diced
- 2 bell peppers any color, diced
- 2 garlic cloves diced
- 1 can tomato sauce 8 or 10 oz
- 15 oz diced tomatoes with green chilies, undrained 1 can
- ¼ cup water
- 1 ½ cups gluten free brown rice pasta penne, ziti, spirals all work well
- ⅔- 1 ⅓ cup freshly shredded sharp cheddar cheese i used a full cup and then added more on top
- Fresh cilantro for garnish
Groceries:
Chicken:
- 1 lb chicken tenderloins
- Olive or avocado oil cooking spray
- 2-3 tablespoons Everything But The Bagel Seasoning
Sauce:
- ¼ cup yellow mustard
- 3 tablespoons maple syrup
- 2 tablespoons mayo
Groceries:
For the soup:
- 1 cup chopped carrots
- 1 cup chopped onions
- 3 cloves garlic chopped
- 2 teaspoons olive oil
- 2 teaspoons butter/vegan butter
- 2 cans Italian Style San Marzano Tomatoes in puree 28 oz each
- 1 cup chicken stock or veggie stock for vegan/vegetarian
- 2 tablespoons chopped fresh basil leaves
- ⅓ cup coconut cream from a can of coconut milk
- Dried basil optional, but I like to add it
- Salt
- Pepper
For the crispy cheese crisps:
- ⅓ cup shredded sharp cheddar cheese
- Cooking oil spray
Groceries:
Ginger Sauce
- ½ medium onion quartered
- Fresh ginger – I used about a 1 inch piece
- 1 tsp lemon juice + lemon zest
- 2 Tbsp rice vinegar
- 1 tsp maple syrup or honey
- 1/2 cup coconut aminos
Yum Yum Sauce
- 1/2 cup Mayo
- 4 tsp naturally sweetened ketchup
- 1 tsp rice or apple cider vinegar
- 1 tsp butter melted
- 1/2- 1 tsp paprika
- 1/2- 1 tsp garlic powder
- salt sprinkle, to taste
Hibachi Steak
- 1 lb sirloin or NY strip steak chopped into bite sized pieces
- 2 tsp avocado oil
- 1 tsp sesame oil divided use
- 2 tablespoon butter divided use
- 1/4 large onion or ½ small cut into thick slices
- 2 cups (8oz) baby bella mushrooms sliced
- 2 cups (about 1 large or 2 small) zucchini chopped
- 2 cloves garlic minced
- 3 ½ tablespoons coconut aminos divided use
- Green onion optional garnish
- salt to taste
- Pepper to taste
Groceries:
- Cooking oil spray
- equal parts rice and water
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