A Healthy Weekly Meal Plan with crowd pleasing meals that may surprise you! This meal plan has breakfast, lunch, and 5 dinner ideas to take the guesswork out of what to feed everyone. Plus 21 Day Fix Containers, WW points, and a meal planning spreadsheet included, too.
Healthy Meal Plan
Lately we’ve managed to dodge the little sicknesses going around, but I’ve heard through the grapevine that not all of you are in the same boat! So I thought this week’s meal plan was the perfect time to include Gluten Free Chicken Noodle Soup with all its gingery garlicy healing powers. Sick or not, it’s a delicious comfort food that my picky kids will eat!
Also, there is a *NEW* Copycat Panera Green Goddess Salad for lunch that I am so excited for you to make! It’s low carb and high protein with hard boiled eggs, chicken breast, and bacon. Then it’s topped with Panera’s signature pickled onions and famous green goddess salad dressing, resulting in the most delicious Cobb Salad ever!
It’s been a minute since I’ve made another copycat recipe – Copycat Rice a Roni – and it will be soo yummy with the super QUICK and easy Air Fryer Salmon that everyone raves about!
Have a delicious week!
Fit Healthy Meal Plans
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- We continue to give you sneak peeks of recipes a couple days before they go live on the blog to say thank you for being an app subscriber! 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:
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 2.19.24 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).
The *NEW* Panera Green Goddess Salad is such a winner! It’s low carb and high protein with hard boiled eggs, chicken breast, and bacon. Then it’s topped with Panera’s signature pickled onions and famous green goddess salad dressing, resulting in the most delicious cobb salad ever!
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 17 FREE and FULL 21 Day Fix Meal Plans for all of the calorie brackets ready to go for you!
This Week’s Plan
Groceries:
- 6 eggs
- 6 pieces whole grain or gluten-free bread I Love Canyon Bakehouse cubed (or bread of your choice) *If your bread is on the smaller side, increase to 8 slices
- 1 cup unsweetened vanilla almond milk
- 1 tablespoon cinnamon
- 1 1/4 teaspoon vanilla extract divided use
- 3 1/2 tablespoons maple syrup divided use
- 3 tablespoons full fat coconut milk refrigerated overnight canned or I love So Delicious Culinary Coconut Milk
- Cooking spray or coconut oil
Groceries:
For the Green Goddess Dressing
- 1/4 cup mayonnaise
- 1/2 cup Greek yogurt
- 1 cup fresh basil leaves
- 1 Tbsp shallot minced
- 1 Tbsp basil pesto
- 2 Tbsp white wine vinegar
- 1 Tbsp honey or sugar
- 1/2 teaspoon dijon mustard can omit if you don't have it
- pinch of salt + black pepper
Quick Pickled Red Onions
- 1 red onion cut into thin slices
- 2 Tbsp honey maple syrup, or raw sugar
- ½ cup apple cider vinegar
- ¼ cup water
- 1 tsp kosher salt
For The Salad
- 6 cups chopped romaine
- 2 cups mixed greens or sub more romaine
- 1 cup cherry or grape tomatoes halved
- 4 hard boiled eggs cut into slices
- 8 strips bacon or turkey bacon cooked and crumbled
- 1/2 pound chicken breast cooked and cut into bite sized pieces
- 1/3 cup blue cheese or gorgonzola or sub your favorite cheese
- ½ avocado diced
- pickled red onions or sub minced onions
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:
- 1 onion diced
- 1 large or 2 small green bell pepper diced
- 1 pound ground turkey chicken, or beef
- 14 oz petite diced tomatoes with jalapeños 1 can
- 1 cup black beans
- 1 cup frozen corn
- 1/2 teaspoon chili powder
- 1/2 teaspoon cumin
- 1/2 teaspoon garlic powder
- 1/4 teaspoon salt or to taste
- Optional toppings: Greek yogurt, avocado, shredded cheese
Groceries:
- 2 teaspoons avocado or coconut oil
- 2 tablespoons ginger
- 2-3 cloves garlic
- 1 tablespoon yellow curry powder or more to taste
- 1 cup brown rice
- 1 1/4 cup chicken broth or stock
- 2 cups frozen butternut squash
- 1 lb boneless chicken tenders or chicken thighs diced
- 1/3 cup Coconut milk
- Salt
- Garnish with green onion + cilantro if you have them I didn’t!
Groceries:
- 1 lb lean grass fed ground beef
- 1 small to medium head of cauliflower green leaves cut off, stem still intact.
- 4 teaspoons rice flour or flour of your choice – almond flour is best for keto
- 4 teaspoons butter vegan butter, or ghee
- 1 cup unsweetened original almond milk or milk of your choice
- 1 1/3 cups shredded cheddar cheese use Daiya or Violife for dairy free!
- Himalayan salt
Groceries:
- 2 wild caught salmon fillets or sustainably farmed salmon fillets fresh or frozen
- 1 lemon
- 2 tsp olive oil
- lemon pepper seasoning if yours doesn’t have salt, you will need to sprinkle salt on your salmon, too
- smoked paprika you can sub regular paprika
- lemon or lime wedges
Groceries:
- 4 teaspoons butter or vegan butter divided
- ¼ cup gluten free spaghetti broken up into small pieces
- 1 cup brown rice
- 1 ¼ cup low sodium chicken broth or stock
- ½ teaspoon minced dried onion
- ½ teaspoon garlic powder
- ¼ teaspoon turmeric
- ¼-½ teaspoon salt
- ½ teaspoon dried parsley
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