A Healthy Meal Plan to help you during this busy time of year! Plus, you can spend Mother’s Day with your favorite people, instead of spending Sunday meal prepping in the kitchen, if you don’t want to! 21 Day Fix Containers, WW points, and a meal planning spreadsheet included, too.
Healthy Meal Plan
With this weekend being Mother’s Day, I have a feeling you might need some easy meals this week! Whether you are celebrating with your mom, busy being a mom, or struggling with the emotions of the day, getting a little break from meal prep is for sure in order, right? This is my gift to you! 💕
So these meals require virtually no weekend prep and you can still have dinner on the table super fast. And definitely don’t sleep on the *NEW* Easy Bourbon Chicken Recipe on Monday!
As far as the breakfast for the week, we chose Healthy Air Fryer French Toast Sticks because they are perfect for little hands to prep – and very easy to make multiple batches so you can enjoy them on Sunday and for the week as breakfast.
Going along with the no-prep theme, we thought making adult lunchables/bento boxes would be a fun idea for lunches. Use whatever container combination that fits for you. These save me all summer long when I am carting lunches to the pool for myself (gotta keep myself from the snack stand fries somehow!).
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! Last week was the Bourbon Chicken Recipe! Find this recipe 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 5.13.24 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).
Going along with the no-prep theme, we thought making adult lunchables/bento boxes would be a fun idea for lunches. Use whatever container combination that fits for you. Think: any protein, carb, veggie, fruit combo!
These save me all summer long when I am carting lunches to the pool for myself (gotta keep myself from the snack stand fries somehow!).
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:
- 2 slices gluten-free whole grain, or sprouted grain bread find something that is hearty and not too soft
- 1 egg
- 3 tablespoon unsweetened vanilla almond milk or whatever milk you have
- 2 teaspoons maple syrup plus more for dipping
- 1/2 teaspoon cinnamon or more my daughter likes a lot
- ½ teaspoon pure vanilla extract
- Cooking oil spray I used coconut oil spray
- Parchment paper – this is a must!!
Groceries:
- 2 lbs boneless skinless chicken thighs cut into 1 inch pieces, can sub chicken breasts
- avocado oil cooking spray
- salt to taste
- 2 garlic cloves minced
- 1 Tbsp fresh ginger minced
- 2 Tbsp bourbon or sub apple juice
- 1 1/2 Tbsp brown sugar or coconut sugar or sub maple syrup
- 2 Tbsp maple syrup
- 2 Tbsp naturally sweetened ketchup
- 1 tsp rice vinegar or apple cider vinegar
- 1/2 cup water
- 1/3 cup coconut aminos or tamari can sub soy sauce if not gluten free
- 1 Tbsp cornstarch can sub arrowroot for grain free
- 2 Tbsp green onions sliced, for garnish
Groceries:
- Cooking oil spray
- equal parts rice and water
Groceries:
- 2 cups tomato sauce
- ¾ cups low sodium chicken broth
- 4 teaspoons chili powder
- 1 teaspoon cumin
- 1/4 tsp salt plus more for chicken
- ½ teaspoon garlic powder
- ½ teaspoon onion powder
- ½ teaspoon oregano
- 1.5 pounds chicken breast
- 2 cups diced green bell pepper
- ½ cup diced onion
- 6 thin corn tortillas I use Mission brand – 3 for 1 yellow
- 1 cup black beans
- ⅔ – 1 1/3 cups of freshly shredded cheddar cheese
Toppings
- plain Greek yogurt, cilantro, fresh pico de gallo, diced avocado
Groceries:
- 4 boneless pork chops
- 1 lemon
- 2 teaspoons olive oil
- 2 cloves garlic crushed and diced
- Sprinkle Sea or Himalayan salt
- 1/4 teaspoon dried oregano **plus any fresh herbs you might have. I used a teaspoon of chopped fresh parsley and basil from the garden. No fresh herbs? Oregano alone is just fine!
Groceries:
- 4 teaspoons butter or vegan butter divided
- ¼ cup gluten free spaghetti broken up into small pieces
- 1 cup brown rice
- 1 ¼ cup low sodium chicken broth or stock
- ½ teaspoon minced dried onion
- ½ teaspoon garlic powder
- ¼ teaspoon turmeric
- ¼-½ teaspoon salt
- ½ teaspoon dried parsley
Groceries:
- 2 medium zucchini
- olive oil cooking spray
- garlic powder
- 1/4 teaspoon salt
- 1/6 – 1/3 cup Parmesan cheese
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
- ⅓ cup Pecorino Romano or high quality Parmesan Cheese
- 1/4 cup breadcrumbs optional
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
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