A Healthy Weekly Meal Plan with family friendly meals for busy nights! This meal plan has breakfast, lunch, and 5 dinner recipes to take the guesswork out of meal planning! Plus 21 Day Fix Containers, WW points, and a meal planning spreadsheet included, too.
Healthy Meal Plan
It’s time for another meal plan! And I can’t believe that during this meal plan we will hit May 1st! Crazy! In between all of the spring sports and activities I am just trying to soak up all of the beautiful weather we’ve been having here!
This meal plan is perfect for all the busy nights that this time of year brings. It’s a star-studded line up of reader favorites – Sheet Pan Nachos are perfectly customized for all your family’s preferences, Asian Chicken Meatballs are always a hit, and Sloppy Joe Stuffed Sweet Potatoes are quick and easy for the night you need dinner on the table 20 minutes ago! Pro tip: put the filling over regular potatoes or on buns for your teens or little people!
For lunch, I’m totally in the mood for Berry Chicken Salad (recipe is in the app or on the weekly spreadsheet) using the Simple Strawberry Balsamic Dressing and I plan to have some leftovers from the week on Friday. I also highly recommend doubling the Asian Meatballs for the freezer and/or for your lunches this week. Takes zero extra time to do this!
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 4.28.25 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
For lunch, I’m totally in the mood for Berry Chicken Salad (recipe is in the app or on the weekly spreadsheet) using the Simple Strawberry Balsamic Dressing and I plan to have some leftovers from the week on Friday. I also highly recommend doubling the Asian Meatballs for the freezer and/or for your lunches this week. Takes zero extra time to do this!
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:
- Coconut or avocado oil cooking spray optional
- 2 ripe bananas
- 2 cups rolled oats
- 2 tablespoons chia seeds flax seeds, or hemp seeds
- 2 cups almond milk
- 2 cups frozen mixed berries or fresh berries
- ½ teaspoon cinnamon
- 1 teaspoon vanilla extract
- Maple syrup + Nut Butter for Serving optional
Groceries:
- 8 oz strawberries washed and stems cut off
- 2 tablespoons honey or maple syrup
- 2 tablespoons balsamic vinegar
- 2 tablespoons olive oil
- Sprinkle salt
- Sprinkle pepper
Groceries:
Meatballs:
- Cooking oil spray
- 1 lb ground chicken 98% fat free for WW
- 1 tablespoon coconut aminos
- 1 egg
- 2 tablespoons minced green onions
- 1 tablespoon minced ginger
- 1 clove garlic minced
- ½ cup matchstick carrots diced up small
- ¼ cup gluten free or whole wheat panko breadcrumbs
- ½ teaspoon sea or Himalayan salt
Sauce:
- 1/4 cup honey
- 1/3 cup coconut aminos
- 1 tablespoon tomato paste
- 2 teaspoons coconut oil use 1 tsp for WW
- 1/2 teaspoon sea salt
- 2 cloves garlic minced
- 1 tablespoon finely chopped ginger
- Dash crushed red pepper
- 2 teaspoons gluten-free flour only needed for IP cooking method (sub arrowroot or tapioca for paleo, sub whole wheat if no other dietary restrictions)
Groceries:
- 8 corn tortillas
- Olive or avocado oil cooking spray
- 1 lb ground chicken beef, or turkey (or leftover meat as discussed in the post)
- 1 cup canned tomato sauce
- ½ teaspoon salt
- 1-2 tablespoons Salt Free Taco Seasoning
- 2 cups frozen cauliflower rice optional
- 1/2 -1 cup homemade or store bought pico de gallo or chopped cherry tomatoes
- â…” -1 1/3 cups freshly shredded sharp cheddar or your favorite cheese I love using the full amount of cheese -or- doing half shredded cheese and half of my 21 Day Fix Freezable Cheese Sauce
- Optional toppings: diced avocado or guacamole FIXers – this would add more blue
- Diced red onion
- Cilantro
- Jalapeños
- Plain greek yogurt
Groceries:
- 1 lb chicken breasts thinly sliced
- ¼ cup gluten free flour you can sub whatever flour you have on hand
- garlic powder to taste
- salt to taste
- black pepper to taste
- 2 tsp butter, vegan butter, or ghee
- 2 tsp olive oil
- 1 lemon juice of
- â…” cup chicken broth
- ¼ cup dry white wine
- 2 slices Mozzarella cheese thinly sliced
- Fresh parsley for garnish, optional
- Capers for garnish, optional
Groceries:
- 1 1/2 cups short grain brown rice
- 3 cups diced butternut squash fresh or frozen is fine
- 1/3-2/3 cup Parmesan cheese
- 2 cups low sodium chicken broth for stovetop increase to 3 cups
- 1 tablespoon vegan butter, butter, or ghee
- 1 tablespoon diced shallots
- 2 cloves garlic minced
- 1-2 tablespoons Coconut milk optional
- Salt
- Fresh sage for garnish
Groceries:
- 2 baked sweet potatoes
- 1 lb lean ground turkey or beef
- 1/4 onion chopped
- 1 green pepper chopped
- 1 clove minced garlic
- 1/2 teaspoon chili powder
- 1/2 tablespoon cumin
- 1 tablespoon honey or slightly more to taste
- 14 oz diced tomatoes
- 6 oz tomato paste
- Shredded cheddar cheese optional
Groceries:
- 1 lb mini bell peppers sliced in half long ways and seeded
- 1 1/2 lbs thinly sliced and chopped sirloin ribeye, flank, or roast beef
- 2 teaspoon olive oil
- 1 1/2 cups of finely diced mushrooms
- 1 large green pepper diced
- 1/2 white or yellow onion diced
- 8 slices provolone cheese or cheese of your choice
- Garlic powder
- Sea or Himalayan salt
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