A Healthy Meal Plan with easy dinners using the slow cooker and air fryer! This meal plan has breakfast, lunch, and 5 dinners to make it a stress free week! Plus 21 Day Fix Containers, WW points, and a weekly meal planning spreadsheet included, too.
Healthy Meal Plan
We are back to chilly temps and maybe even some more snow ❄ early next week! So this meal plan leans more toward cozy again!
Speaking of cozy, I love prepping a big tray of Baked Eggplant Parmesan on Sundays to enjoy a quick and satisfying dinner on Monday. The rest of the week, my slow cooker and air fryer are both going to be my best friends! They will help keep dinner stress-free! For Meatless Friday I’m pairing together Air Fryer Shrimp and these Crispy Air Fryer Sweet Potato Fries. They are so freaking easy and delicious and, dare I say it, actually crispy??!!
For breakfast, my High Protein Bagel recipe is such a winner! Right now, prepping a bunch of egg breakfast sandwiches at the beginning of the week sounds like a great grab and go breakfast! Some days you even have the option to add a side of sliced avocado if you’re feeling fancy!
Enjoy!
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 2.23.26 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).
It’s so simple to prep a batch of Healthy Chicken Salad with Grapes over the weekend to have for lunches all week! I like it over a big serving of mixed greens to get some green in early in the day!
I also plan to use leftover Eggplant Parmesan on Friday! Pro tip: As you serve up dinner on Monday, immediately put a portion aside to freeze for Friday’s lunch before anyone misses it!
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 boneless chicken breast or tenderloins
- 2 cups low sodium chicken broth
- 1 medium apple diced into small cubes (I used Granny Smith)
- 1 cup red seedless grapes cut in half
- 1/2 cup celery chopped
- 3 tablespoons mayo
- 2 tablespoons Greek yogurt
- Salt, pepper, and garlic powder
- 2 tablespoons pecans or walnuts
- For serving: mixed greens, gluten-free or multigrain bread, crackers, a spoon
Groceries:
- 3 pounds eggplant I like smaller ones because the big ones tend to have a lot of seeds
- 2 ⅓ cups tomato sauce or homemade tomato sauce
- Olive oil cooking spray or 2 tsp olive oil
- 1 2/3 cups mozzarella cheese
- 1/3 cup Parmesan cheese
- Salt
Groceries:
- 1 lb organic ground turkey or chicken be sure cook through for crock pot version
- 2 cups bell peppers diced
- 1/2 cup canned black beans rinsed
- 1/2 cup corn
- 1/2 red onion diced
- 1 garlic clove minced
- 10 oz tomatoes and green chilies 1 can
- 1/2 cup uncooked quinoa
- 1-2 tablespoon Salt Free Taco Seasoning or sub 1 Tbsp chili powder and 1 tsp cumin
- Organic chicken broth 1 cup for crock pot; 1/2 cup for Instant Pot
- 2/3 cup shredded cheddar cheese or Mexican blend
- Sprinkle salt and pepper
- Fresh lime
- Lettuce wraps or corn tortillas optional
Groceries:
- 1/2 large yellow or red onion sliced
- 3-4 cloves fresh garlic minced or pressed
- 1 lb. boneless skinless chicken breasts
- 3 1/2 cups cherry or grape tomatoes halved
- 2 tablespoons balsamic vinegar 3 tbsp. for the IP
- 2 teaspoons extra virgin olive oil
- 1 teaspoon crushed red pepper optional
- Sea salt and fresh ground pepper to taste
- 2 tablespoons fresh basil chopped
- 2/3 cup mozzarella cheese shredded
- Cooking oil spray
Groceries:
- Cooking spray
- Water
- Quinoa
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:
For the Shrimp
- 1 lb raw shrimp – large peeled and deveined but tail on. You can use fresh shrimp or previously frozen shrimp, but thaw first.
- cooking spray – I use avocado oil spray but extra virgin olive oil spray works great, too
- ½ tsp salt or more to taste
- ¼ tsp paprika or smoked paprika
- ½ tsp garlic powder
- zest of one lemon
- fresh herbs for garnish
Garlic Butter Sauce
- 4 tsp butter I used dairy free
- 1/4 tsp fresh lemon juice
- 1 clove of sliced fresh garlic
Groceries:
- 2 Sweet Potatoes
- Avocado oil + Avocado oil spray
- Salt to taste
- Garlic powder to taste
- 1 Egg white if your potatoes are large, you may need 2
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