A Healthy Meal plan utilizing weekend prep and maximizing leftovers. This meal plan has 5 delicious dinners, lunch, and breakfast to help you have a great week in the kitchen!! Plus 21 Day Fix Containers, WW points, and a meal planning spreadsheet included, too.
Healthy Meal Plan
This week I am utilizing my anticipated leftovers from Easter into my meal plan – think potatoes, carrots, carrot cake muffins, and of course, hard boiled eggs! Make your Easter Meal Prep work for you:
- Make a double batch of Carrot Cake Muffins or your fave meal prep breakfast, serve it at brunch on Sunday and enjoy the leftovers all week.
- Turn your leftover veggie platter into chopped veggies for your Shepherd’s Pie. Use leftover mashed potatoes for the topping.
- Dice up leftover ham for breakfast with eggs or your lunchtime salads.
- Make a chef salad with your leftover ham, egg, and cheese from your charcuterie platter. Grab a bottle of your favorite clean salad dressing and you are all set! If you’re feeling it, Homemade Ranch is a great option too!
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! This week is Big Mac Tacos! Find this recipe 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 4.1.24 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).
Make a chef salad with your leftover ham, egg, and cheese from your charcuterie platter. Grab a bottle of your favorite clean salad dressing and you are all set! If you’re feeling it, Homemade Ranch is a great option too!
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:
Muffins:
- 1 cup + 2 tablespoons oat flour don’t have oat flour? Make your own by grinding oats in your food processor or blender!
- 1 cup packed almond flour
- 1/4 teaspoon salt
- 1 teaspoon ground cinnamon
- 1/4 teaspoon ground nutmeg
- 1/4 teaspoon ground ginger optional
- 1 teaspoon baking soda
- 2 eggs at room temperature
- 1/2 cup pure maple syrup
- 1 teaspoon vanilla extract
- 1/2 cup unsweetened almond milk or milk of your choice
- 2 tablespoon coconut or avocado oil melted if using coconut
- 1 teaspoon apple cider vinegar or fresh lemon juice
Mix ins:
- 1 ¼- 1½ cups grated carrots I used my food processor but you can grate them for smaller pieces
- ¼ cup chopped nuts walnuts or pecans are great
- ½ cup raisins
- 1/3 cup crushed pineapple very well drained optional
Frosting:
- 6 wedges Laughing Cow Creamy Light Cheese sub Dairy Free Cream Cheese if dairy free
- ½ teaspoon vanilla extract
- 5-6 tablespoons Organic Powdered Sugar
Groceries:
For the Salads:
- 4 cups Mixed greens – kale, spinach, and romaine are my favs
- ½ lb chicken cooked and diced (I grill them or bake for 30 minutes on 350)
- 1 small head broccoli chopped
- 1 pint cherry tomatoes halved
- 8 slices Nitrate free turkey bacon cooked and diced
- 2/3 cup Matchstick carrots
- 1/3 cup cubed cheddar cheese optional! I make this all the time with no cheese!
For the Ranch Dressing:
- 1/2 cup plain Greek Yogurt 2% for the Fix and 0% for WW
- 1 tablespoon apple cider vinegar
- 1/2 tablespoon olive oil
- 1/4 teaspoon salt
- 1/4 teaspoon onion powder
- 1/8 teaspoon garlic powder
- 1/2 teaspoon dried parsley
- 1/4 teaspoon dried dill or 1 teaspoon fresh
- 1 teaspoon fresh chives
- Freshly ground black pepper
Groceries:
- Olive oil avocado oil, or coconut oil cooking spray
- 1 cup diced carrots
- 1 cup diced celery
- 1/2 onion chopped
- 1 1/3 cup reduced sodium chicken broth divided use
- 1 teaspoon Himalayan salt
- 3 tablespoons tomato paste
- 1 lb organic lean ground turkey
- 2 cups chopped cauliflower
- 2 cups red potatoes peeled and chopped
- 2 tablespoons butter vegan butter, olive oil, or ghee
Groceries:
For the Tacos
- 1.5 lbs flank steak trimmed of any fat and sliced thin – about 1/2 inch strips
- 1 lime
- 2 tsp olive oil
- 2 cloves garlic minced
- 1 tablespoon salt free taco seasoning
- 10 oz. can of diced tomatoes with green chilies
- salt to taste
- 2 tbsp cilantro
- 1 package corn tortillas warmed
- Optional toppings: avocado, cilantro, plain Greek yogurt
For the Cilantro Lime Slaw
- 2 cups coleslaw mix or chop your own cabbage
- 1/4 red onion cut into skinny strips
- 1/2 jalapeno diced and seeds removed
- 2 tbsp cilantro
- 1 lime
- 1-2 tsp maple syrup or honey
- chili powder optional
Groceries:
For the Homemade BBQ Sauce:
- 1/2 cup tomato paste
- 1/4 cup coconut aminos can sub low sodium soy sauce if not gluten-free
- 3 tablespoons pure maple syrup
- 2 tablespoons apple cider vinegar
- ½ tablespoon yellow mustard
- 1/4 teaspoon garlic powder
- 1/4 teaspoon onion powder
- Sprinkle sea or Himalayan salt and black pepper
For the Chicken:
- 1/4 teaspoon garlic powder
- ¼ teaspoon salt
- ¼ teaspoon paprika
- Sprinkle pepper
- 1 -2 pounds boneless skinless chicken tenderloins or chicken breasts cut into smaller strips or chunks
For the Slaw:
- 3 tablespoons cilantro
- 4 cups coleslaw mix or chop your own cabbage
- 1/4 red onion cut into skinny strips
- ½-1 jalapeno diced and seeds removed
- 4 teaspoons maple syrup or honey
- Juice from 2 limes
- 1 teaspoon olive oil
- Sprinkle of salt
Groceries:
- 1.5 lb pork tenderloin
- 2 teaspoons olive oil omit for slow cooker
- 1/3 cup chicken broth or stock
- 1/3 cup balsamic vinegar
- 1 tablespoon honey or maple syrup
- Salt and pepper
- 1 tablespoon rice or arrowroot flour can sub thickener of choice
- 2 cups baby carrots optional
- 2 cups cubed red potatoes optional
Groceries:
- 3-6 lbs organic apples roughly chopped away from the core; peeling is optional!
- 1/3 cup water
Groceries:
- 3/4 lb chicken breasts cut into bite size pieces
- 4 teaspoons coconut oil divided (use 2 tsp for WW)
- 2 eggs beaten
- 3 stalks green onion cut into 2″ lengths
- 1 clove garlic minced
- 1 teaspoon fresh ginger grated
- 1/2 cup matchstick carrots
- 2 large zucchini cut into noodle spirals
- Himalayan salt
- Dash crushed red pepper
- 1 lime
- 1 tablespoon honey or maple syrup
- 4 tablespoons coconut aminos or more to taste
- 1/4 cup chopped peanuts
- Cilantro
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