A Healthy Meal Plan to help get you through the craziness of May! With minimal prep meals, it includes breakfast, lunch, and 5 dinners to help you plan your week! 21 Day Fix Containers, WW points, and a meal planning spreadsheet included, too.
Healthy Meal Plan
The name of the game this week is minimal prep! Because everrryyydayyyyyyy in May there is something. Track meet. Open House. Honor Roll Dinner. Orchestra Concert. Swim Lessons. It’s nonstop. So we’re going to control our sanity in the kitchen and make some meals that come together quick without a lot of prep!
Chocolate Chia Pudding is a yummy way to get some plant based protein at breakfast time. If you want to add more protein, you can add protein powder or Greek yogurt. It also makes a perfect snack or dessert if you don’t want to eat it for breakfast!
Our Favorite Taco Salad Recipe is perfect for this week- quick and very versatile with the potential to pack in tons of veggies by midday!
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 5.20.24 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).
Our Favorite Taco Salad Recipe is perfect for this week- quick and very versatile with the potential to pack in tons of veggies by midday!
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:
- 1/2 cup Bob’s Red Mill chia seeds
- 3-4 tablespoons unsweetened cocoa powder or raw cacao powder
- 1/4 teaspoon salt
- 1/2 teaspoon of cinnamon optional
- 3-4 tablespoons pure maple syrup or honey
- 2 teaspoons vanilla extract
- 2 cups dairy free milk – almond or cashew are my favorites
Optional Toppings
- raspberries or other fruit
- homemade coconut whip cream – see this Strawberry Shortcake recipe for a quick tutorial
Groceries:
For the Taco Meat
- 1 pound lean ground beef can sub ground chicken or ground turkey
- 2 tbsp taco seasoning
- 1 cup canned tomato sauce
- ½ tsp salt
For the Salads
- 6 cup romaine lettuce washed and chopped
- ¼ cup fresh cilantro chopped, plus more for topping
- 1 cup grape tomatoes halved
- 1 bell pepper diced
- 1/4 cup red onion diced
- 1 cup canned black beans drained and rinsed
- 1/2 avocado diced
- ½ cup shredded pepper jack, cheddar, or Mexican blend cheese
- ½ cup fresh pico de gallo or your favorite salsa for topping
- 8 tbsp plain Greek yogurt or sour cream for topping
- 1 lime for topping
For the Crispy Tortillas
- 4 corn tortillas
- avocado oil Spray
- salt
Groceries:
- 2 teaspoons olive oil
- 1 lb spicy or sweet Italian poultry sausage removed from casing
- 1/2 onion diced
- 4 cloves garlic minced
- 1 1/2 cups uncooked gluten free pasta
- 2-4 cups fresh broccoli florets
- 2 cups low sodium chicken broth or stock
- Crushed red pepper
- 2/3 cup Parmesan cheese can omit for WW
Groceries:
- 2 teaspoons extra virgin olive oil WW sub cooking spray
- 1 yellow onion chopped
- 1 pound boneless skinless chicken thighs, breasts, or tenderloins
- 2 Tbsp salt free taco seasoning
- 2 cups salsa verde
- 4-6 cups low sodium chicken broth I would start with 4 and add extra if you like a brothier soup
- 1 cup white beans, drained (black beans would be yummy if you prefer that) (not following 21df? Use the whole can!)
- 1 cup frozen corn or sub more beans
- 3 cups frozen cauliflower rice
- 2 Tbsp lime juice juice from one lime
- 2 cups chopped kale if you buy the bagged, pre-chopped kale, pick out the tough stems (can sub zucchini)
- 1/2 cup cilantro leaves and stems, finely chopped (optional but omggggg)
- salt, optional
- Optional toppings: corn tortillas made into tortilla strips, chopped avocado, plain Greek yogurt, shredded cheddar or pepper jack cheese, and green onions.
Groceries:
- 1/2 tablespoon olive oil
- 4 thinly sliced chicken breasts 1 lb
- 1/4 teaspoon pepper
- 1/4 teaspoon Himalayan salt
- 3 cloves garlic diced
- 1 cup crushed tomatoes 2 cups if you are serving this with zoodles or pasta
- 1/2 teaspoon dried oregano
- 1/2 teaspoon dried basil
- 1/4 teaspoon crushed red pepper flakes
- 1 cup shredded mozzarella cheese 2B Mindset can use low fat
- 1 tablespoon Parmesan cheese
Groceries:
- Olive oil cooking spray
- 1 lb Ground Chicken can sub ground beef or ground turkey
- ½ tsp salt plus more to taste
- ½ tsp cumin
- ½ tsp paprika
- 1 tsp oregano
- 1 small yellow onion diced
- 3 bell peppers diced
- 3 garlic cloves minced
- 1 ½ cups cauliflower rice
- 1 Tbsp tomato paste or ketchup
- 16 oz canned tomato sauce I use 2 (8 oz) cans
- 4 slices monterey jack or pepper jack cheese
- Optional garnish – fresh parsley
- Optional for serving – cooked brown rice
Groceries:
- 2 teaspoons olive oil
- 1 1/2 pounds flank steak sliced very thin against the grain
- 1/2 cup diced shallots about one whole shallot
- 2 cloves garlic minced
- 1 teaspoon freshly grated ginger
- 2/3 cup beef stock or sub water
- 1/3 cup coconut aminos or sub low sodium soy sauce
- 2 tablespoons + 1 teaspoon honey
- 3 1/2 cups broccoli florets
- 1/2 tablespoon arrowroot or your favorite thickener/flour cornstarch also works well
- Scallions
- 1/4 teaspoon salt
- Crushed red pepper
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