Healthy Weekly Meal Plan [Week of 10/30/23]

A Healthy Weekly Meal Plan with yummy ideas to make it an easy week in the kitchen! This meal plan has breakfast, lunch, and 5 dinner ideas. 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 with Halloween being on a Tuesday, it will surely suck the life and energy out of all of us nice and early in the week, right? So these meals come together fast whether you have time to prep or not!

To keep lunches easy, I am suggesting Bento Boxes. 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 you want to just order a pizza, know that I totally get you!

And breakfast is my NEW Pumpkin Cream Cheese Muffins! They would be great with some turkey bacon or my new Chicken Breakfast Sausage Patties!

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:

• 21 Day Fix Meal Planner PDF
• 2B Mindset spreadsheet tracking tool 

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

This Week’s Plan

Breakfast: Healthy Pumpkin Muffins

These healthier pumpkin cream cheese muffins are the perfect Starbucks dupe, but made from real food ingredients.  They have the same yummy pumpkin flavor, warm spices, and sweet cream cheese filling as the traditional recipe, but with half the calories and fat.  Plus they are gluten free and can be made dairy free, too. 

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

Get Recipe

Breakfast side: Turkey Bacon

Once you make turkey bacon in the oven, you will never make it any other way! Perfectly crispy and zero mess to clean up, this is our favorite way to cook bacon!

Groceries:

• 1 package nitrate free turkey bacon I love the Aldi brand and also the Applegate Brand

Get Recipe:

Monday: Ground Chicken Stir Fry with Green Beans

Ready in less than 30 minutes, this easy ground chicken stir fry with green beans is a perfect meal for busy weeknights! It's basically a quicker, one pan version of my super popular Asian Chicken meatballs recipe and I love making it for meal prep with brown rice or cauliflower rice.

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

Get Recipe

Tuesday: Tomato Soup with Grilled Cheese

This creamy, delicious, and easy Instant Pot Tomato Soup is made with tomatoes, fresh basil, some veggies, a dollop of coconut cream.  Oh – and don’t forget the crispy cheese chips for the perfect, low carb topping!

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

Get Recipe

Wednesday: Enchilada Pasta

All the flavors of your favorite Beef Enchiladas, this Instant Pot Enchilada Pasta is the perfect weeknight pasta dish for the whole family!  21 Day Fix Containers and WW Points included, of course!

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

Get Recipe

Thursday: Hibachi Steak

Bring the sizzle to your dinner table with this mouthwatering homemade Hibachi Steak recipe! Juicy and tender steak cooked with coconut aminos, garlic, and sesame oil, served with sautéed veggies and rice.  Top with my homemade yum yum sauce or ginger sauce for a restaurant worthy meal at home.

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

Get Recipe

Friday: Everything Bagel Seasoning Chicken Tenders with Maple Mustard Sauce

These Air Fryer Chicken Tenders are a total game changer! Crispy without the traditional deep frying mess and seasoned with arguably the best seasoning combination invented. Serve up this everything bagel chicken with a side of sweet and tangy Maple Mustard Dipping Sauce, for a dinner or lunch that is sure to delight! This recipe contains affiliate links for products I’m obsessed with.

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

Get Recipe

Friday Side: Delicata Squash Fries

My new favorite side dish – these Delicata Squash Fries are highly addicting and a great way to get your veggies in on the 21 Day Fix!

Groceries:

• 1 Delicata squash or as many as you want!
• Olive oil avocado oil, or coconut oil cooking spray

Your fav seasoning – here are some options:

• Himalayan or sea salt
• Garlic powder
• Parmesan cheese I usually do 1 tablespoon
• Chili powder/cayenne
• Cinnamon

Get Recipe