A Healthy Meal Plan with delicious fall recipes that are perfect crowd pleasers! This meal plan has breakfast, lunch, and 5 dinners to help take one thing off your plate for the week! Plus 21 Day Fix Containers, WW points, and a weekly meal planning spreadsheet included, too.
Healthy Meal Plan
Happy Halloween! 🎃 👻 Halloween on a Friday is SO fun! The weather here is crazy windy today and tonight, but we’re not letting that get in the way of having a good time with our friends and neighbors! I can’t wait!
Once the candy coma lifts tomorrow (ok maybe Sunday!) I am looking for a good game plan for next week! That’s where this meal plan comes in with yummy fall flavors and recipes with shared ingredients take the stress out of grocery shopping. We are also using the Instant Pot and Air Fryer to get dinner on the table quickly!
A couple weeks ago we had some germs starting to make their appearance around here, so I’m loading up on immunity boosting ingredients like ginger and turmeric to keep them from coming back! Healthy GF Chicken Noodle Soup is the BEST way to keep everyone staying healthy (or feeling better in no time)!
Enjoy!
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 – Make sure to check out the newest recipes on the app, as we continue to publish recipes to the app first, before they hit the blog! Find these and more on the 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 11.3.25 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’m looking for a grab and go lunch packed with veggies so I’m prepping Mason Jar Salads with the most delicicious Maple Cider Vinaigrette to make sure I don’t skip lunch to raid the candy stash! I’ll also be swapping in some leftover Taco Chili Cornbread Skillet since it makes 6 servings and will be a nice cozy lunch for some of the days!
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:
- 1 Cup Gluten Free Oat Flour + more for kneading and to add if dough feels too sticky
- 1 Cup Cottage Cheese extra liquid strained out – I like a thick brand like Good Culture; or sub plain Greek yogurt
- 2 tsp Baking Powder
- Pinch salt and garlic powder
- 1 Egg beaten for egg wash
- Sesame Seeds optional for topping
- Everything Bagel Seasoning optional for topping
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:
- 2 teaspoons olive or avocado oil
- 1 small yellow onion or 1/2 of a large diced
- 2 cups diced carrots
- 1 cup diced celery
- 5 cloves garlic minced
- 2-3 tablespoons chopped fresh ginger I add even more bc I am obsessed !!
- 1 teaspoon turmeric powder
- 1 lb boneless chicken breast tenderloins chicken breasts, or chicken thighs
- 6 cups low sodium chicken broth
- Juice of 1/2 lemon optional – if you really like lemon flavor, you can add some lemon zest, too!
- Salt
- Black pepper
- Gluten-free egg noodles I use 4 “nests” of this brand or gluten free noodle shape of your choice
- Fresh herbs – parsley, thyme, oregano are my favorites
Groceries:
For The Taco Chili Layer
- 1 teaspoon olive or avocado oil
- 1 cup diced yellow onion
- 3 cloves garlic minced
- 2 cup diced bell pepper 2 peppers
- 1 1/2 pounds ground chicken turkey, or beef
- 1 cup black beans rinsed and drained
- 1-2 tablespoons Salt Free Taco Seasoning
- 10 oz diced tomatoes and green chilis (I look for mild) 1 can
- 14 oz tomato sauce 1 can
- 1 cup shredded cheddar cheese optional
For the Gluten Free Cornbread Topping
- 1/2 cup cornmeal
- 1/2 cup gluten free flour 1:1 baking flour
- 1/2 tablespoon baking powder
- 1/4 teaspoon salt
- 2 tablespoons melted butter or vegan butter
- 2 tablespoons honey or maple syrup
- ½ cup + 2 tablespoons almond milk
- 1 large egg
- Optional topping ideas: avocado, jalapeno, cheese, greek yogurt
Groceries:
For the Salmon Bites
- 1 pound wild caught salmon
- 1 tsp Fresh ginger
- 1 lime juice from half, or more to taste
- 5 Tbsp Coconut aminos
- 3 Tbsp Honey
- 1 tbsp Coconut or avocado oil or oil spray
- Salt sprinkle
- garlic powder sprinkle
- Sesame seeds optional garnish
For the Spicy Mayo
- ¼ cup mayo
- 1 Tbsp sriracha
- 1 tsp lime juice
- Water to thin optional
For Bowls
- 2 cups Cooked Brown rice
- 1 cup Mini persian Cucumbers
- 1 cup Shredded carrots
- 2 cups Cauliflower rice
- 2/3 cup Avocado sliced
- Cilantro optional garnish
Groceries:
- 1 teaspoon olive oil
- Olive oil cooking spray
- 1 tablespoons unsalted butter softened
- 1/2 teaspoon grated lemon zest
- Himalayan or sea salt
- Black pepper
- 1/3 cup goat cheese softened
- 4 4-oz boneless pork chops
- Fresh or dried parsley optional
Groceries:
- 2 honeynut squash
- 4 tsp melted butter or coconut oil
- 4 tsp pure maple syrup or sub honey
- Pinch of cinnamon + sea salt
- chopped pecans, fresh rosemary, parmesan cheese optional garnish for serving
Groceries:
- 1/4 cup pure maple syrup can sub honey
- 1/3 cup coconut aminos or sub low sodium soy sauce if you aren’t gluten free
- ¼ cup low sodium chicken broth
- 1 tablespoon tomato paste
- Sprinkle salt
- 2 teaspoon avocado, olive, or coconut oil
- 1 lb lean ground chicken or ground beef
- 2 cloves garlic minced
- 1-2 tablespoons fresh minced ginger
- 1 cup matchstick carrots
- 8 oz sugar snap peas or snow peas
- 2 brown rice ramen noodle cakes
- Optional – sesame oil, chili paste (Sambal Oelek)
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