Healthy Weekly Meal Plan [Week of 4/10/23]

A Healthy Meal plan utilizing weekend prep and maximizing leftovers. This meal plan has 5 easy dinners and a breakfast to help you plan your week! 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 eggs or lunchtime salads.
• Or make a chef salad with your leftover ham, egg, and cheese and meat from your charcuterie platter. Grab a bottle of your favorite clean salad dressing and you are all set!

No Sunday leftovers? For lunch, Kale Caesar Salad with a simple rotisserie chicken and your favorite bottled salad dressing sounds like a plan! I also plan to utilize some leftover dinners from the week too!

Fit Healthy Meal Plans

In case you missed it, we launched a Brand 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 gonna be a game changer!!!

Click here to read more, but just reach out if you have any questions!

Oh – and this week’s plan is already loaded into the app, ready for you to tweak it and make it YOUR OWN! 🙌🙌 We just added a few non-recipe snacks to the recipe library to help round out your meal plans. What other go-to snacks would you like to see added?

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 step-by-step 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 Carrot Cake Muffin

The BEST Healthy Carrot Cake Muffins made from a mixture of almond and oat flour!  Topped with a lightened up “Cream Cheese” frosting and made with your favorite mix-ins. If you are a carrot cake fan, you will LOVE these muffins!

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

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Breakfast: Hard boiled eggs

Air Fryer Hard Boiled Eggs are one of the easiest and most nutritious snacks you can add to your diet. With just a few minutes in your air fryer, hard boiled eggs become even easier to make! Great for breakfast, a mid afternoon snack, or as part of a dinner time salad, you really can’t go wrong with this protein packed recipe!

Groceries:

• 1-12 Eggs I can fit up to one dozen in my Air Fryer
• 2 cups cold water + Ice to make an ice bath

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Monday: Shepherd’s Pie

My favorite Fall 21 Day Fix dinner gets an Instant Pot Makeover!  This Instant Pot Shepherd’s Pie is a healthy version of the comfort food classic!  It’s also dairy and gluten free!

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

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Tuesday: Flank Steak Tacos

These Instant Pot Flank Steak Tacos might be my new favorite taco recipe…and that's really saying something!  Tender, oh-so-delicious meat topped with a cilantro lime slaw and using the IP, it's ready in minutes.

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

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Wednesday: IP BBQ Chicken with cilantro lime slaw

This Instant Pot BBQ Chicken is juicy, tender, and oh so saucy thanks to my Pot-in-Pot cooking hack!  No need to water down the sauce, this BBQ Chicken comes out perfectly pulled and full of yummy BBQ flavor without the dreaded burn message. No instant pot?  I have slow cooker directions for you, too!  Serve with my yummy cilantro lime slaw!

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

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Thursday: Air Fryer Pork Tenderloin

Air Fryer Pork Tenderloin is the easiest way to get tender, juicy pork on the inside with a crisp, caramelized outside. Seasoned with an amazing blend of brown sugar, paprika, garlic, and a dash of chili powder, and cooked to perfection. Great for a quick, yet oh so delicious dinner!

Groceries:

• 1 teaspoon salt
• 2 tablespoons brown sugar
• 1 teaspoon paprika
• 1 teaspoon garlic powder
• 1 teaspoon chili powder
• Sprinkle of pepper
• 2 pork tenderloins 1-1 ½ pounds each
• 2 teaspoons olive oil or olive oil cooking oil spray

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Thursday sides: IP Applesauce and roasted broccoli

The best and EASIEST Instant Pot Applesauce made with no added sugar! This homemade applesauce is ready in minutes and you can choose to peel or leave the skin on. Then just walk away and let the Instant Pot do the work!

Groceries:

• 3-6 lbs organic apples roughly chopped away from the core; peeling is optional!
• 1/3 cup water

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Friday: Chicken Pad Thai Zoodles

Chicken Pad Thai Zoodles is a light and delicious take on Chicken Pad Thai. It’s packed with flavor, but gluten free, soy free, and 21 Day Fix-approved!

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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