A Healthy Weekly Meal Plan with yummy dinners to kick off Lent, including a brand new recipe! This meal plan has breakfast, lunch, and 5 dinner recipes to help you plan your week! Plus 21 Day Fix Containers, WW points, and a meal planning spreadsheet included, too.
Healthy Meal Plan
We had a little tease of spring weather this week and it has me dreaming of all the warm weather recipes we will be able to enjoy soon enough! But for now, this meal plan has a mix of cozy and spring time recipes to help us pass the time!
This week we are embracing the start of Lent with IP Jambalaya on Fat Tuesday and starting to include meat free options on Fridays for the next few weeks. This Friday we are cooking up Air Fryer Salmon Bites Bowls – such a yummy fake-out takeout meal! Lastly, this meal plan features a brand *NEW* Sticky Air Fryer Chicken Thighs recipe that was just published!
For breakfast, Whipped Cottage Cheese and Greek Yogurt Cups are on the plan and are a great high protein option. Alternatively, if you are looking for a shortcut, I’ll let you in on my latest obsession – frozen fruit. I put some frozen berries or cherries in the bottom of a mason jar, top with Greek yogurt or cottage cheese, and let it thaw overnight in the fridge. In the morning, it has a jammy, delicious, perfect texture! YUM!
Have a great week!
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 3.3.25 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).Â
I’m on a tuna kick lately, so I’m going to use it on top of Greek Pasta Salad to up the protein! Feel free to use chicken, salmon, or whatever you have!
Also, Instant Pot Jambalaya and Lemon Chicken Orzo Soup Recipe both make 6 servings so you might have some leftovers to utilize for lunches!
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:
- ¾ cup plain low fat Greek yogurt
- ¾ cup low fat cottage cheese
- 1/2 tsp vanilla extract
- 1 scoop vanilla protein powder
- 1-2 tsp raw sugar optional, depending on how sweet your protein powder is
- zest from one lemon
- 1/2 cup blueberries and/or raspberries
- 1 Tbsp GF graham cracker crumbs optional
Groceries:
- 3 cups cooked whole wheat or GF pasta
- 2 cups diced cucumber
- 2 cups broccoli florets cut up small
- 1 1/2 cups grape tomatoes cut in half or left whole
- 1/4 red onion sliced (TIP: soak your red onion in water while your pasta is boiling. This takes out the “bite.”)
- 1 cup feta cheese crumbles
- 20 olives I used kalamata
- 1/2 lemon
Dressing
- 6 tablespoons olive oil
- 4 tablespoons red wine vinegar
- 1-2 tablespoons water
- Sprinkle salt and fresh pepper
- 1 tablespoon fresh oregano or 1/2 tsp dried oregano
- 1 tablespoon fresh basil or 1/2 tsp dried basil
- Sprinkle garlic powder
- Juice from 1 lemon
Groceries:
- 2 tsp butter, vegan butter, or ghee
- 1 tsp olive oil
- 1 cup celery chopped
- 1 ½ cup carrots chopped
- ½ onion chopped
- 3 cloves garlic minced
- ¼ tsp dried oregano
- ½ tsp turmeric
- 1 bay leaf optional, if you have one
- 6 cups chicken broth or stock
- 1 lemon for 2 tablespoons of fresh lemon juice
- 1 1/2 lb chicken tenderloins or boneless, skinless chicken breast
- ½ tsp salt
- 1 cup gluten free orzo pasta
- 2 Tbsp Fresh parsley plus more for garnish
- Fresh dill for garnish
- 1/2 cup Feta optional topping
- 1/2 cup Parmesan cheese shredded, optional topping
- Salt and pepper to taste
Groceries:
For the Cajun Seasoning
- 1/2 teaspoon sea or kosher salt
- 1 teaspoon garlic powder
- 1 teaspoon paprika
- 1/4 teaspoon black pepper
- 1/2 teaspoon onion powder
- 1/2 teaspoon dried oregano
- 1/2 teaspoon dried thyme
- 1/8 teaspoon cayenne pepper
- 1/8 teaspoon red pepper flakes optional
For the Jambalaya
- 6 teaspoon olive oil divided
- 1/2 lb chicken sausage sliced – I used fully cooked Andouille Sausage
- 1/2 lb medium sized raw shrimp cleaned and peeled
- 1/2 lb boneless skinless chicken thighs diced
- 1 1/2 cups brown rice
- 1 1/2 cups organic chicken stock or broth (3 cups for stovetop)
- 1 can diced tomatoes 14.5oz
- 1 onion diced
- 3 cloves garlic minced
- 3 stalks celery diced
- 2 bell peppers diced
Groceries:
- 1/4 cup maple syrup or honey
- 1/3 cup coconut aminos
- 1 Tbsp tomato paste freeze your extra paste to use in another recipe!
- 2 tsp sesame oil
- 1/2 tsp sea salt
- 2 cloves garlic minced
- 1 Tbsp fresh ginger finely chopped
- 1 dash crushed red pepper optional, I leave it out for my picky kids
- 1 lb boneless skinless chicken thighs
- ½ Tbsp cornstarch
- 1 Tbsp of water
Groceries:
- 2 lbs chicken breast tenderloins diced into pieces and seasoned with salt, pepper, and garlic powder
- ½ onion diced
- 2 teaspoon olive oil
- 3 cloves garlic minced
- ½ cup water or broth to scrape off any burned bits
- 2 ¼ cups gluten free pasta
- 28 oz crushed tomatoes 1 large can
- 2 tablespoons fresh basil or 1 teaspoon dried basil
- 1 teaspoon oregano
- 1 cup freshly shredded or cubed mozzarella
- â…“ cup Pecorino Romano or high quality Parmesan Cheese
- 1/4 cup breadcrumbs optional
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
Leave a Reply