Healthy Weekly Meal Plan [Week of 11/6/23]

A Healthy Weekly Meal Plan with cozy and yummy fall dinners and a no fuss lunch! 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

Phew what a week! Having Halloween on a Tuesday is kinda rough! I think we could all use a chill weekend! Amiright?

Now that it’s November, it’s time to start thinking about Thanksgiving sides! And for those who like to trial new recipes, I included two of my favorite Holiday sides Warm Honey Roasted Butternut Squash Salad and Healthy Sweet Potato Casserole on this week’s meal plan! Not only are these recipes my favorites, they are huge reader favorites, too!

Crock pot lunches are my new favorite Monday morning meal prep! I am lucky enough to work from home, but they are also very easy for a Sunday! This week we have Easy Crockpot Chicken Fajitas and I’m already drooling at the idea!

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- ✨exclusive to the app✨ there is a NEW RECIPE for Parmesan Roasted Baby Potatoes. We are legit obsessed with them and would even make a spot for them on our holiday table this year. They are that good! You can be the first to try them! Find these and more 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

French toast is a favorite breakfast treat for many people, but it's not usually a very healthy option… until now! These mini French toast casserole cups are 21 Day Fix approved and only 2 WW points points per cup!

Groceries:

• 6 eggs
• 6 slices gluten free or whole grain bread cubed
• 1 cup unsweetened vanilla almond milk
• 1 tablespoon vanilla
• 1/2 teaspoon cinnamon
• 10 drops liquid stevia or sub additional 2 Tbsp maple syrup or honey
• 2 Tablespoons pure maple syrup for drizzling on top
• 3 cup fresh fruit anything goes, but berries are a personal favorite!
• Sliced almonds optional
• Cooking spray or coconut oil

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Lunch: Crockpot Chicken Fajitas

Are you looking for a simple and tasty slow cooker dinner option? Look no further! These Crockpot Chicken Fajitas are made with lean chicken breast, tomatoes, peppers, onions, and a homemade taco seasoning. Plus, they're a perfect fit for the 21 Day Fix program and zero points on WW!

Groceries:

• 2 lbs boneless skinless chicken breasts
• 14.5 oz tomatoes with green chili peppers or fire roasted tomatoes (I used fire roasted because that is what I had – YUM!)
• 4 bell peppers sliced in thin strips
• 1 large yellow onion sliced in thin strips
• 2 cloves garlic minced
• 2 Tablespoons Homemade Taco Seasoning click for the recipe
• 1/2 teaspoon salt
• black pepper to taste
• 1 Tablespoon Optional: honey
• Optional toppings: brown rice, fresh lime, avocado, cheese and Greek Yogurt
• Optional: corn or flour tortillas for serving

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Monday: IP Low Carb Stuffed Pepper Soup

This Instant Pot Low Carb Stuffed Pepper Soup is a remake of one of my family’s favorites!  It’s made with Cauliflower Rice instead of brown rice, but you honestly would never know – the texture and flavor are spot on.  So darn delicious!

Groceries:

• Olive oil cooking spray
• 1 lb spicy Italian turkey sausage or sub sweet
• 1 onion diced
• 2 bell peppers diced
• 2 cloves garlic minced
• 2 cups cauliflower rice
• 14 oz fire roasted diced tomatoes 1 can
• 14 oz tomato sauce 1 can
• 3 cups low sodium organic chicken broth or stock
• 1/2 teaspoon dried basil
• 1/4 teaspoon dried oregano
• 2/3 cup shredded cheese for topping optional

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Tuesday: Taquitos and Easy Cheese Sauce

This easy Taquitos recipe uses my favorite hidden veggie taco meat and my favorite homemade cheese sauce as a queso dipping sauce. These gluten-free taquitos, or rolled tacos, are a healthier option than traditional taquitos because they are baked or air fried. Freeze taquitos for an easy lunch, dinner, or snack!

Groceries:

For the Taquitos

• 1 lb ground meat of your choice we using love lean ground beef
• 3 cups cauliflower rice can be frozen
• 1 cup low sodium tomato sauce
• 1-2 tablespoons salt free taco seasoning
• ½ teaspoon salt
• 1-2 tablespoons water if needed
• 12 corn tortillas

For the Cheese Sauce

• 2 1/2 tablespoons gluten free flour blend
• 2 1/2 tablespoons vegan butter, butter, or ghee
• 1 1/2-2 cups unsweetened original almond milk
• 2 cups shredded cheddar cheese
• Jalapeno
• Chili powder

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Wednesday: IP Chicken and Broccoli

This delicious Instant Pot Chicken and Broccoli is a healthier spin on the take-out favorite!  It’s gluten-free, dairy-free, 21 Day Fix approved, and oh-so-easy to make in the Instant Pot!

Groceries:

• 2 teaspoons coconut oil can sub olive or sesame oil
• 1 lb boneless chicken tenderloins cut into bite sized pieces
• 1/2 cup diced shallots about one whole shallot
• 2 cloves garlic minced
• 1 teaspoon freshly grated ginger
• 2/3 cup low sodium chicken stock or sub water
• 1/3 cup coconut aminos or sub low sodium soy sauce
• 2 tablespoons + 1 teaspoon honey
• 3 1/2 cups broccoli florets
• 1/2 tablespoons arrowroot or your favorite thickener/flour cornstarch also works well
• Scallions
• 1/4 teaspoon salt
• Crushed red pepper

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Thursday: Air Fryer Chicken Thighs

Air Fryer chicken thighs are juicy like deep fried chicken, but they’re easy to make and healthy, too. Make this recipe for dinner tonight!

Groceries:

• 1/2 teaspoon salt
• 1 tablespoon brown sugar
• 1/2 teaspoon paprika
• 1/2 teaspoon garlic powder
• 1/2 teaspoon chili powder
• Sprinkle pepper
• 1 lb boneless skinless chicken thighs
• 1 teaspoon olive oil or olive oil cooking oil spray

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Thursday side: Warm Honey Roasted Butternut Squash Salad

Roasted Butternut Squash is a delicious and simple side dish for both a Holiday meal or a weeknight dinner.  This honey roasted butternut squash recipe is paired with tart cranberries, sweet honey, cinnamon, and tangy goat cheese for a flavorful, warm side dish all made on one sheet pan! 

Groceries:

• 6 cups butternut squash peeled and diced into 1-inch cubes
• olive oil cooking spray
• 1 Tbsp olive oil
• Salt, pepper, and garlic powder, to taste
• 1 cup fresh cranberries Out of season? Readers have reported that blueberries are an amazing sub!
• 2 Tbsp honey
• ¼ cup crumbled goat cheese I used honey flavored from Aldi
• 1/8-1/4 tsp cinnamon
• Fresh or dried parsley for garnish

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Friday: New York Strip Steak

New York Strip Steak is a great lean beef option for the 21 Day Fix. Here are three ways to make New York Strip Steak at home on your grill, in your air fryer, or on your stovetop.

Groceries:

• 2 Strip Steaks about 8 oz each and at least 1.5 inches thick You can also use Ribeye or Filet Mignon
• Coarse Kosher or sea salt
• Coarse ground black pepper
• 2 teaspoons olive oil
• 1 teaspoon salted butter or ghee

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Friday side: Healthy Sweet Potato Casserole

This 21 Day Fix Sweet Potato Casserole is a healthy and delicious holiday side dish recipe, made with clean ingredients and butternut squash for some extra veggie power. Topped with pecan streusel, this is just as good as (or better than!) traditional sweet potato casserole.

Groceries:

Sweet Potato-Squash  Mash

• 3 sweet potatoes
• 6 cups butternut squash peeled and chopped (about 1 squash or use frozen)
• 2 tablespoons melted coconut oil or butter divided
• Pinch each sea salt + black pepper
• Pinch ground cinnamon
• 1-2 tablespoons maple syrup to taste
• 1-2 tablespoons vegan butter or you can use more coconut oil instead

Pecan Topping

• 1/2 cup pecans roughly chopped (you can increase this to 1 cup if you want)
• 1 tablespoon coconut oil
• 1 tablespoon honey
• 1 tablespoon maple syrup
• Pinch cinnamon
• Pinch sea salt

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